KNOW EGGS-ACTLY WHAT YOU NEED TO BUILD MUSCLES

eggs How many of you out there don’t eat eggs only because you don’t like the taste or you feel lazy and couldn’t be bothered cooking? And for the same reason you opt for a scoop of whey to replace egg protein. I know for many of you the answer is yes. But I am sure after reading this article the first thing that will come to your mind when you wake up will be EGGS!

An egg is one of the complete protein food available. We all know that protein is must if you want to build muscles. Without protein your muscles will simply not grow no matter how hard you train in the gym. A bodybuilder’s diet must be much higher in protein compared to an average person.

An egg contains about 6 Gms of protein of high quality, so high that it is used as the standard to measure other foods. Eggs are also a rich source for micronutrients like A, E and K and a range of Vitamin B. Egg is also a complete protein which means it contains all the eight essential amino acids needed for building muscles and valuable minerals like calcium, iron and zinc.

Now you must be having a question “What about the fat that eggs contain?” First of all egg whites contain no fat whatsoever it is. On the other hand the yellow part i.e. the yolk contains about 5 Gms of fat out of which 3.5 Gms are unsaturated [healthy fat] and a small portion 1.5 Gms of saturated fat. Eggs are easily digested and absorbed. Egg protein is slow protein. Our body needs slow protein which supplies amino acid slowly for a longer period of time.

Now let’s have a look how your diet will look like if you add eggs to your diet and what are the benefits.

6 Egg Whites And 2 Yolks In The Morning Are Going To Provide The Body With:

26.5 grams of protein.
Zero carbohydrates.
5.23 grams of fat 2.7 grams of that is unsaturated fat (good fats).
153 calories.

Add A Bowl Of Oats, One Banana & 2 Tablespoon Of Flaxseed Oil To Get:

39 grams of Protein
78 grams of Carbohydrates
48 grams of fat amazingly only 4 grams of this fat is saturated (bad fat).
A total of 900 calories

The Above Meal Three Times A Day Equals:

117 grams of protein
234 grams of carbohydrates
144 grams of fat which only 12 grams is saturated
A total of 2700 calories

Add A Protein Bar In-Between One Of Those Meals:

24 grams of Protein
38 grams of Carbohydrates
5 grams of fat which, 3.5 grams is saturated
Total Calories 295

This Ends Up Calculating To:

141 grams of Protein
272 grams of Carbohydrates
149 grams of Fat which 15.5 grams is saturated
Total calories 2995

Add A Post Work Out Shake & You Get:

50 grams of Protein
80 grams of Carbohydrates
Total calories 520

Add In 2 Liters Of Milk Throughout The Day:

66 grams of protein
94 grams of carbohydrates
72 grams of fat 46 grams coming from saturated
1280 calories
You can use skimmed milk which contains 0.5 percent fat.

Add 300 Grams Of Tuna With 1 Cup Of Broccoli:

64 grams of protein
10 grams of carbohydrates
6 gram of fat 1 gram coming from saturated sources
350 calories

At The End Of The Day You Will End Up With:

321 grams of protein
431 grams of carbohydrates
227 grams of fat out of all that fat we only have 62.2 grams of saturated
Total Calories for the Day 5051

Amazed?? I am sure you are. When you are bulking up many of you must be finding it difficult to add clean calories to your diet. This is just an example how you can add proteins and calories when you are bulking up or just want to maintain your current body weight.

Now the other benefit of egg is it can be cooked in many ways.

Ways to cook your eggs

Steamed
Boiled
Micro waved
Fried
Baked
Scrambled

Now it all depends what tastes better for you. But if you just can’t stand the taste of eggs in any way then cook eggs in micro wave then put it in a blender with some oats, milk, yogurt, flaxseed oil; natural peanut butter and a scoop of protein powder and you won’t even taste them. This way you can have a great meal replacement.

So next time when you think about eggs be creative add eggs to your diet and build muscles..!