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How to eat a few eggs a day? The best effect is to eat eggs

Four seas net: believed that the fitness strengthens the muscle friend to the egg certainly not strange. The protein of eggs is very high, which is a food with high nutritional value. Eggs are rich in high-quality protein, which is helpful for strengthening muscles. How can eggs be eaten most effectively? Let's have a look!

How many eggs do you eat every day

For the novice, the training intensity has not kept up with the daily intake of 1.5g per kilogram of body weight is enough. According to the general novice calculation, if a 70kg Muscle Builder (other weights can be analogized in turn), it needs to supplement about (1.5-times; 70) 105g protein.

The protein content of the egg is about 13.3%, and the average weight of an egg is about 40-60g. If it is calculated as 50g, each egg contains about 6.6g protein. If it uses all eggs as the protein source, it needs about 15 eggs. (15 eggs are not recommended)

Some people may ask, why do some bodybuilders only eat protein? Does eating so many eggs do harm to the body.

In the past, the main reason for throwing egg yolk was to worry about cholesterol, but now it has been approved for eggs, so you don't need to worry about cholesterol.

There are still body-building people throw the yolk because of the high content of heat and fat in the yolk. For example, the same weight of protein and yolk, the heat of the yolk is 5 times higher, and the protein with low heat and high nutrition is selected to control the sebum.

The calories of 15 whole eggs have exceeded 1000 kcal (the basic metabolism of 70 kg body weight is less than 2000), so if only eggs are the source of protein, it is recommended to eat egg white to avoid muscle gain, but the number of eggs needs to double, 30 chicken protein!

Can eating eggs strengthen your muscles

Eggs are rich in high-quality protein, which is helpful to strengthen muscles. But the yolk can't be eaten more every day. The cholesterol is high. It's enough to eat one yolk at most every day.

Diet: meat, fish, milk, beans and eggs are rich in protein. What is needed for muscle growth is protein. You can eat more of this kind of food in three meals. You can adopt the method of eating less and eating more. Each meal should not be too full. The interval between exercise and diet should be 30 minutes to 1 hour, and 30 minutes absorption after exercise is better than usual. If it's not convenient to eat at ordinary times, you can have some protein powder or muscle powder (it's more suitable for thin people to eat muscle powder first to gain weight). One or two teaspoons of Zengji powder or protein powder can be eaten 30 minutes after exercise.

How to eat eggs is the most effective way to strengthen your muscles

Boiled eggs with white water can be eaten.

A large yolk contains 4-5g fat, which is also an unsaturated fat good for heart health. It is rich in vitamin B, which can break down fat, help repair cell membrane and benefit muscle growth.

Strength training is suitable for people of all ages, and the best amount of food to eat should also be differentiated according to age. Generally, the elderly eat 1-2 meals a day, the young and middle-aged eat 2 meals a day, and the heavy manual workers can eat 2-3 meals a day. The metabolism of children is fast, and they can also eat 2-3 meals a day.

Note: the body builder needs balanced nutrition, so he should not only eat eggs, but also supplement other foods, especially meat.