How to Eat Eggs for Muscle Growth Before or After Workout

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Published: March 29, 2020

Reading time: 10 min

1 How to choose the right eggs? 1.1 Energy
1.2 Protein

2 Nutrition before and after training

2.1 Carbohydrates

3 Pre-workout snack

3.1 Protein

4 What about water?

5 If your sports goal is...

5.1 Weight loss

6 Benefits of eggs

7 Conclusion

8 Harm and contraindications of eggs

9 Is it possible to eat eggs while losing weight?

10 In what form is it better to eat eggs?

11 Quail eggs

How to choose the right eggs?

You need to consume egg whites depending on the load you want to give your muscles. Basically, strength training requires you to adhere to the following schedule:

An hour and a half before training, you need to eat protein and complex carbohydrates, which will provide the body with energy for a long time;
After training, half an hour later, while the protein-carbohydrate window is open, during which all substances are absorbed by the body at a record speed, you need to eat a certain ratio of protein and fast carbohydrates:

If you are gaining weight, then there should be more carbohydrates;
If you're staying within your weight, have a little more protein;
If you want to lose weight, then one protein.

You can also consume protein shakes just like that, during the day, the main thing is not to exceed the permissible limit.

This will help saturate the body with useful substances, restore muscles, and quickly fill up. If you want to gain muscle mass, then eggs in your diet will also not be superfluous.

With serious physical activity, a person, be it a man or a woman, can consume two to three times more eggs than with a passive lifestyle. It's all about protein consumption; the more you strain, the more you need.

So, the number of eggs you can consume:

Women – up to three;
For men - up to six.

You may be surprised by such quantities, since there has long been a “legend” that eggs contain excess cholesterol, and when they are consumed en masse, the walls of blood vessels become clogged, and the entire work of the cardiovascular system goes astray.

You can drink raw eggs in the morning or evening without worrying about this fable at all. Eggs contain little cholesterol. The specified amount is not capable of negatively affecting the body in any way, but if you fry eggs in oil, eat them with bacon and wash them down with broth, then, of course, cholesterol will go through the roof.

However, you should not drink more than the specified norm, since an excess of even useful elements can cause allergies and heaviness in the stomach.

In addition, eggs are quite high in calories, which can lead to a gain of excess fat mass, but only if you exceed the amount of fat consumed in your diet as a whole.

It is also worth buying eggs from trusted stores, as they can be contaminated with parasites if they were stored in inappropriate conditions or were laid from sick chickens.

Food is best absorbed when a person is in the mood to eat it and is in a good mood.

Then the body concentrates on digesting food and receiving the greatest amount of nutrients from it.

In order for this to happen, you should drink raw eggs in delicious cocktails. It's much nicer than just cracking the shell and drinking the contents.

In addition, such cocktails are made with fruits and vegetables, which makes them not only aromatic and enjoyable, but also filled with additional vitamins.

VIDEO RECIPE

A more complex, however, vitamin cocktail will consist of:

from three eggs,
tablespoons of peeled and pre-chopped walnuts,
tablespoon honey
a glass of kefir.

Again, all this must be beaten with a mixer into a homogeneous mass.
If you were unable to grind the nuts into dust, it is better to drink carefully, sip at a time and not do it in one gulp.

The simplest, most basic egg cocktail should consist of the following ingredients:

two eggs,
a glass of milk and
spoon of sugar.

All this must be thoroughly blended in a blender into a homogeneous, airy mass.
A great post-workout option if you want to stay at your weight.

The most complex and nutritious of our recipes is this one:

you will need 200 grams of low-fat cottage cheese,
about five eggs (look at their size),
two or three tablespoons of flower honey,
spoon of sour cream.

Grind everything with a blender into a homogeneous, airy mass.

Chicken eggs are a healthy product that every athlete should consume in order to successfully improve their body and skills.

As mentioned earlier, before active exercise the body should be provided with enough fluid. But it’s worth figuring out whether all drinks are suitable for this role.

There are directly opposite points of view on the benefits of this drink for the body before physical activity. As you know, it contains caffeine, which has an stimulating effect and stimulates the release of adrenaline. Reasons to drink coffee before training include:

Increasing the speed of metabolic processes. It is believed that caffeine speeds up metabolism, resulting in active fat burning.
Efficiency increases. The release of adrenaline leads to an increase in the intensity of the workout.
Blood circulation improves. This has a direct impact on the quality of the exercise, because the faster the heart pumps blood through the vessels, the better the muscles are saturated with oxygen.
Reducing pain after training. Experts believe that if you drink a couple of cups of coffee before class, you can then endure the muscle recovery period much easier.
There is also an opinion that the drink helps reduce the risk of injuries that are associated with wear and tear on the body.

But among athletes and just amateurs, there are those who believe that drinking coffee before training is harmful. Among the arguments are the following:

Since caffeine increases blood pressure, the aromatic drink is not recommended for those with heart problems. After all, during training it already receives sufficient load.
Coffee is a diuretic drink. During exercise, a person sweats a lot, which causes fluid to leave the body. And coffee only brings it out even more.

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Energetik

There is also no consensus regarding this drink. Opponents of energy drinks insist that they are harmful to the heart. After all, they, like coffee, promote the release of adrenaline and increase blood pressure. All this leads to the fact that the heart receives too much stress.

But recently, more and more people have begun to consume energy drinks before training. Athletes note the composition of the drink, which contains many components that can increase the intensity of exercise. These substances include the same caffeine, guarana, amino acids, argenine, and vitamins.

It is usually recommended to drink an energy drink 20 minutes before starting a workout. Components such as caffeine and guarana will have a stimulating effect on the nervous system, as a result of which a person will feel a surge of vivacity. And the remaining components of the energy drink will work to increase endurance.

At the same time, experienced athletes note that it is better not to buy ordinary drinks that are found on supermarket shelves. The most effective options include those sold in specialized sports nutrition stores.

This is the most ideal and simplest option. To help your body better cope with the upcoming load, you can drink half a liter of water two hours before training. Also, thirty minutes before the start of class, you need to replenish the amount of fluid by about one more glass, that is, 250 milliliters.

Protein

This option is ideal for very busy people who don’t have an extra minute for snacks. Cocktails from special mixtures are easy and quick to prepare and saturate the body well. Protein can be consumed before training even just half an hour before. The mixture can be prepared with either water or milk.

It is worth paying attention to these drinks. As for milk, its use before training is acceptable. After all, this natural product is a source of protein and also helps restore the missing amount of fluid. In addition, it promotes quick saturation.

Therefore, you can safely drink a glass of milk before training. It should be remembered that it is better not to use it later than half an hour before arriving at the gym.

Regarding kefir, we can say that it has similar properties. But usually experts recommend consuming dairy products after exercise, because they help the muscles recover faster. But, nevertheless, you can drink a glass of kefir before training.

The same goes for yogurt. In this case, both a thicker one that can be eaten and drinkable is suitable. But it is important to choose a natural product, without any flavoring additives. And if you want to make it sweeter, it’s better to add a handful of fresh berries. Like other dairy products, yogurt can be drunk before and after a workout. To fill yourself up and prepare yourself for physical activity, one glass 30 minutes before the start of classes is enough.

Chicken eggs can be found in every supermarket and small grocery stores.

This food is present in the regular diet of most people, but why do athletes love them so much?

There are three features that make eggs such a popular product among people leading an active lifestyle:

In medical terminology, the essence could be conveyed as follows: “The biological value of an egg is one hundred units.” This means that the egg contains the entire set of amino acids necessary for the absorption of protein. After you eat it, the body will safely absorb the incoming nutrients.

An egg consists not only of protein, it contains a lot of vitamins, micro and macroelements necessary for humans:

vitamins A, H, D, PP, B5 and choline,
trace elements: iron, zinc, copper, fluorine and iodine,
macroelements: phosphorus, sulfur, chlorine, potassium, sodium, calcium and magnesium.

It has already been mentioned that the egg contains protein, this substance is necessary for every person for a normal life. Athletes require it in much larger quantities. The thing is that protein ensures muscle growth and recovery.

At the micro level, during heavy physical activity, for example, lifting heavy weights, muscle joints are injured - small tears.

The body uses protein for this. The equation is simple: the greater the physical activity, the more building material you need - protein.

You need to consume egg whites depending on the load you want to give your muscles.

Nutrition before and after training

Providing your body with the right nutrients before training will give you the energy and strength you need to perform at your best.

Each macronutrient plays a specific role. However, the ratio in which you should consume them varies depending on your personal goals and the type of exercise you perform.2

Let's look at the role of each macronutrient in the training process.

Carbohydrates

To gain energy, muscles use glucose, which they get from carbohydrates. The body processes glucose and stores it as glycogen, storing it primarily in the liver and muscles. For muscles, during short and intense exercise, glycogen stores are the main source of energy.3

However, when performing longer exercises, the use of carbohydrates depends on the intensity of the exercise, the type of training and overall diet.

Studies have shown that consuming protein before exercise improves athletic performance.

Consuming protein before exercise (alone or with carbohydrates) has been shown to increase muscle protein synthesis. In particular, a 2006 study conducted by British scientists from the University of Birmingham found that subjects had a positive anabolic response to consuming 20 grams of whey protein before exercise.4

In addition, consuming protein foods before exercise helps:

improved muscle recovery;
increasing strength and muscle mass;
improved performance.

Snack before workout

The results of going to the gym largely depend on nutrition. If you plan your diet correctly, you can lose fat and build muscle much faster. Physical activity is harmful on an empty stomach, so you can and even need to eat before training.

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If you start exercising without eating, your body will begin to actively use up fat reserves. But this does not mean at all that it will address the deposits that you want to get rid of in the first place. Fats are often taken from muscles, and protein is also destroyed. Therefore, training on an empty stomach will not bring the long-awaited quick weight loss, but will only harm the body even more by reducing muscle mass.

Therefore, before you start physical activity, you need to give your body some “fuel”. Some foods that are rich in glucose, protein and complex carbohydrates are suitable as refueling.

This product is especially useful for those who strive to build muscle while working on simulators. The egg has a rich composition; it is practically irreplaceable, since it contains all the amino acids necessary for humans. It is thanks to them that rapid muscle recovery occurs after exercise.

You can eat eggs before training in various forms: boiled or scrambled eggs. But it is better to avoid frying the product, because this method of cooking increases the amount of fat. And they should be kept to a minimum before classes. It is also not recommended to drink raw eggs. In this case, not only will the value of the protein decrease, but the risk of getting salmonellosis will also increase.

Protein

Whether you're losing weight or gaining muscle, the tips for eating a light meal before a workout apply to both. So, what can we eat that is quickly digestible and also provides energy?

medium sized fruit;
half a pack of low-fat cottage cheese;
low-fat yogurt with fruit or grains;
a glass of berries (raspberries, strawberries, lingonberries, cherries, gooseberries, cloudberries, sea buckthorn, cranberries, wild strawberries, blackberries, etc.);
drink a gainer or one of the specially designed pre-workout complexes.

As mentioned above, you should not eat fatty foods before training; they are digested slowly and interfere with the normal flow of proteins and carbohydrates into the blood. Drinking alcohol before training is also unacceptable, because it increases blood pressure and heart rate, negatively affects protein synthesis, and inhibits muscle gain.

Before training, it is better to avoid freshly squeezed juice without pulp, which, unlike fresh fruit, does not contain fiber. Energy drinks can cause weakness, dizziness, nausea and bloating.

Unripe fruits are poorly digestible and cause increased gas formation. Spicy foods eaten before training can cause heartburn.

Boiled eggs are an excellent source of protein, but they do not contain carbohydrates, so you do not need to eat just eggs, without anything else, besides, they take a long time to digest and cause a feeling of heaviness in the stomach.

Cereals

You can consume oatmeal to replenish your fiber stores. According to recent studies, about 25 grams of fiber per day is not only the necessary amount, but also sufficient, since a person simply cannot consume more.

One bowl of oatmeal provides 4 grams of fiber. They also contain magnesium, zinc, phosphorus, thiamine, iron and selenium. It is also a good blood sugar regulator.

If your sports goal...

If your goal is to gain muscle mass, then your pre-workout meal should be rich in protein and complex carbohydrates. Slow-acting carbohydrates will fuel your body with energy throughout your workout, and proteins will help protect your muscles from breakdown. To effectively gain weight, you need to consume 50-60 g of carbohydrates and 25-30 g of protein before training.

As for fats, they should be present in the diet of any person, but before training it is better not to consume them or reduce their amount to a minimum, since fats prevent the body from quickly absorbing other useful substances, and fatty foods themselves take much longer to digest.

In addition, it is recommended to drink a gainer or protein half an hour before training.

Weight loss

In order to get rid of extra pounds, it is necessary to make every effort to ensure that the body consumes fewer calories than it expends. It is necessary to adjust your diet so that two hours before training you consume 10-15 g of complex carbohydrates and about the same amount of protein. Thus, the energy your body receives from food will be enough for you to start an intense workout, but not enough to complete the workout. Thus, the body will begin to use up its own reserves, that is, break down fat deposits.

Grapefruit

If you think about how many beneficial substances these citrus fruits contain, you can get lost in the list. They're loaded with vitamin A, vitamin E, potassium, zinc, magnesium, copper, pantothenic acid, thiamine, folate and even nicotine.

Pink grapefruits also contain a rich supply of minerals and general vitamins that are required for daily life. One grapefruit before training will speed up your metabolism thanks to all the micro- and macroelements it contains.

Benefits of eggs

What has earned such a simple and familiar product - an egg - such a respectful attitude from fitness and bodybuilding specialists? The fact is that this product has the highest biological value, equal to one. This means that the egg contains all the nutrients and amino acids necessary for the human body to function.

Eggs are one of the best post-workout foods. The benefits to the body from consuming them are impressive:

well absorbed by the body - 98%;
have a protein to carbohydrate ratio of approximately 10:1, which helps build lean muscle mass;
have a high level of polyunsaturated fatty acids, which promote cell growth and regulate hormonal balance;
contain lecithin - a component of nerve fibers and the brain, a powerful hepatoprotector;
the presence of vitamin D and phosphorus helps strengthen bone tissue;
lutein and zeaxanthin, which are found in the yolk, prevent eye diseases;
contain cholesterol, which is involved in the synthesis of testosterone.

Important! The opinion that athletes should eat only protein after training, since the yolk contains fats, is erroneous. In fact, in addition to fat, the yolk contains most of the vitamins and other nutrients, and saturated fats, which are harmful to the body, contain only 1.6 g (only 2% is absorbed!)

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Useful video

For information on what to eat before training, watch this video:

Harm and contraindications of eggs

Despite the important role of eggs in our diet, this product can be harmful to the body under certain conditions. What are the negative effects of this product?

With excessive consumption of eggs, the liver suffers, harmful cholesterol accumulates in the body, which contributes to the development of atherosclerosis.
An egg that is not thermally treated can cause a serious illness - salmonellosis.
To ensure survival, chickens kept in poor conditions are given antibiotics in their feed, which are then laid in their eggs. This reduces a person’s immunity and susceptibility to drugs.
Poor quality chicken feed contributes to the accumulation of nitrates in eggs, which have a negative effect on the human body.
Egg is a product that often causes allergies.

It is not recommended for allergy sufferers to eat eggs. People with diabetes, cholecystitis, obesity, or high cholesterol should significantly limit their consumption of the product and include it in their diet only on the recommendation of a doctor.

Brown rice

If you feel really hungry before a workout, you can satisfy it with a handful of brown rice. Brown rice has a mild, nutty flavor that's not too spicy without being too floury. This product is rich in manganese and selenium.

It is also beneficial for weight loss and is rich in antioxidants. It is also considered an all-grain food that may reduce the risk of heart disease and cholesterol levels.

Is it possible to eat eggs while losing weight?

Eggs are not only one of the healthiest foods, but also the best ones for weight loss. This feature is explained by their special properties.

A small amount of calories (about 78 in one egg) corresponds to the main principle of weight loss - reducing the calorie content of food consumed.
High protein content gives you a feeling of fullness: you want to eat less.
Egg whites are rich in amino acids that stimulate metabolism, which is very important for the weight loss process.
Eggs have a “thermogenic effect”: they contain a lot of protein, it takes a lot of energy to break it down, and as a result, calories are actively burned.

On a note. The best time to eat eggs is morning. Scientists have proven that if a person eats an egg for breakfast, he consumes fewer calories throughout the day than when he eats, for example, a croissant with the same energy value!

Yogurt

Another great way to start your day is with a cup of yogurt. It is considered a natural probiotic. This means that yogurt improves digestion. Regular consumption of yogurt also improves immunity, prevents diarrhea and treats constipation, plus it fights against the bacteria Helicobacter pylori.

Plain yogurt is the best option, but fruit flavors are just as beneficial.

In what form is it best to eat eggs?

As already noted, many athletes prefer to drink raw eggs. But it’s better to boil or fry them: this way the protein necessary for muscle growth is better absorbed, and the chance of getting a “bonus” in the form of salmonellosis is minimized. You need to cook the eggs for at least 7-8 minutes so that the yolk is completely cooked and hard. The best option is hard-boiled eggs: frying requires fat, which will increase the amount of calories and cholesterol.

The traditional way to hard-boil an egg is to place the egg in boiling salted water and cook for 8 minutes from the moment it boils. Experienced chefs give another piece of advice: cook eggs at low temperatures. To do this, place the egg in cold salted water, bring to a boil, then reduce the heat and cook for 12-15 minutes.

Salt is added at the rate of 2 tbsp. spoons per liter of water. This is necessary not only to prevent the egg from cracking, but also to speed up the coagulation of the protein.

One of the most popular foods to eat before a workout is banana. The fruit often becomes an outcast in various diets. But for those who want to gain a little strength, it is ideal. The fact is that bananas fill you up quite quickly and also provide the body with glucose, fructose and useful minerals. It is also believed that the fruit helps to quickly recover after exercise.

It is recommended that those who have just embarked on the path of an active lifestyle take a closer look at this product. People who are not used to physical activity often experience a sharp drop in blood sugar levels. And banana contains a lot of glucose and therefore will help avoid this situation. Usually one fruit is enough to satisfy you.

Other foods that you can eat before training include oatmeal porridge. This cereal contains a large amount of B vitamins, which help convert carbohydrates into energy. In addition to oats, the following porridges are also suitable: buckwheat, pearl barley, barley.

A good option for a quick and easy snack would be a sandwich with boiled turkey or chicken. It should be remembered that only whole grain bread is suitable, because other varieties contribute to the accumulation of fatty deposits. In addition to meat, you can diversify the sandwich with eggs or herbs.

Also among the permitted pre-workout products are:

cottage cheese with a low fat content, but it should be consumed two hours before class;
five egg omelette;
energy bars (it’s better to limit yourself to one);
steamed vegetable mixtures.

Peanut paste

Eating just one spoon of peanut butter (about 3 mg) will provide your body with a dose of antioxidants. Magnesia, vitamin E - you will find all this in this product. Peanut butter also provides minerals needed to strengthen bones and treat any chronic problems.

You don't have to spread the paste on the bread. In fact, just a spoonful of pure paste will be enough.

Quail eggs

Quail eggs are a worthy alternative to chicken eggs. Firstly, they are suitable for those who are allergic to the latter. Secondly, they are in no way inferior, and in some ways superior to the usual chicken eggs. So, what are the benefits of this product?

They are not susceptible to salmonella contamination: they can be eaten raw and even with the shell on.
They contain lysozyme, a substance that kills bacteria, so they do not become contaminated or become infected.
They have low calorie content.
They contain 2.3 times more vitamins, 5 times more potassium and phosphorus, 4 times more iron than chicken eggs.
Increases hemoglobin levels and stimulates potency.

Quail eggs are drunk raw or boiled for 30 seconds. During periods of intense physical activity, men are recommended to eat 10-15 eggs per day, women – 6-7. Half of the norm is for breakfast, the other half for the last meal. After a month you need to take a break for 2-3 weeks.

Apples

As they say, an apple a day keeps the doctor away. They affect various body systems, bringing benefits in any area. Eating apples makes teeth healthier and whiter. Apples contain pectin, which is another reason to love them.

It is this protein that makes apples so healthy. They also lower blood cholesterol levels and support heart health. Contrary to popular belief, apples of any color are equally beneficial for the body.