Who doesn’t love eggs? They’re cheap, versatile, and it’s one of those foods with more protein,which is important whether it’s trying to lose weight or building muscle. In addition, eggs are versatile, so you can eat them scrambled at breakfast, hard as an appetizer or fried over a large pile of vegetables for dinner.
But can something so small contain so much protein and of such quality for our muscles? Well, the truth is that yes, the egg should be one of the staples in your diet to gain more muscle.
So, how much protein in an egg?
Eggs come in different sizes and therefore the amount of protein it contains varies. For example, the U.S. Department of Agriculture classifies eggs according to their size: small, medium, large, extra-large, and jumbo. Each size has a different amount of protein:
- Small egg (38 grams): 4.9 grams of protein
- Medium egg (44 grams): 5.7 grams of protein
- Large egg (50 grams): 6.5 grams of protein
- Extra-large egg (56 grams): 7.3 grams of protein
- Jumbo egg (63 grams): 8.2 grams of protein.
Another fact to consider is that about 58% of egg protein is in white and the rest is in egg yolk. Therefore, if you want to separate the yolk from the egg, you will lose 42% of the protein in each egg. This is not very beneficial if you are eating eggs because of their protein content. Every time you throw away the yolk, you literally throw away half of the egg protein.
The recommended daily amount of protein is based on body weight, which is equivalent to about 1.2 grams of protein per kilogram. Therefore, if you weigh 68 kilograms, you need to eat 68-82 grams of protein per day. This is equivalent to eating just over 20 grams of protein in a single meal, plus some protein-filled snacks in your daily life.
Which part of the eggs contains the most protein?
There’s a lot of debate about whether it’s better to eat whole eggs, egg whites, and yolks, and recent studies have shown that whole eggs are a great food for weight loss and not increasing your risk of cardiovascular disease. Although egg yolks contain many important nutrients such as iron and vitamins A, D, E, and K, whites contain most of the proteins. The white of an egg contains about 4 grams of protein, while the yolk contains only 2.7 grams.
Are eggs healthy?
As listed above, eggs contain vitamins A, D, and E, as well as several B vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folate, and B-12). Eggs also contain lutein and zeaxanthin, which are good for eyesight.
It is recommended to eat an egg daily as part of a healthy diet. Large-sized eggs are the standard size typically used in recipes. The standard size of eggs used in recipes is large.
The benefits of the egg
1- One egg contains 2/3 of your recommended cholesterol intake, it turns out that this is not serious at all, since studies show that regular egg consumption does not increase the risk of heart disease.
2- Eggs contain a high dose of protein (which helps you build muscle) and healthy fats (help you feel full) for few calories. You also benefit from antioxidants when you eat them, which fight cancer and reduce the effects of aging.
3 -The only thing that limits you from cooking an egg is your imagination. Scrambled, they make a champion’s breakfast, healthy and fast! In omelets, they go perfectly with vegetables, cheese, or some meats. Hard, they become an essential part of your salads and other sandwiches. You can also make them calf or casserole way!
How many eggs can we eat per day?
The debunked myth that eating a lot of eggs is harmful, you’ve probably seen bodybuilders eat cakes of 5 or more eggs in one sitting, but … how many eggs can we eat per day without jeopardizing our health? Given its incredible benefits, even the World Health Organization (WHO) has recommended increasing your intake so that you can eat up to at least one a day.
Logically, it is better to cook, grill, or something similar than fried so that you don’t eat so many calories, especially if you work out in the gym or, for example, want to lose weight.
Rich in lipids, it is highly nourishing, stimulates our metabolism and, thanks to its protein content, is an excellent aid for gaining muscle mass. His vitamins? A, B2, B12, D, and E, as well as minerals such as phosphorus, iron, selenium, or zinc.