eggs and chicken: Why do athletes have lots of eggs and chicken?

Bodybuilders and athletes have long recognised the importance of protein in their diets, and eggs have consistently been a go-to source of high-quality protein. The protein content in eggs is widely regarded as one of the best, which is not up for debate. Whether you're a seasoned gym-goer or an average Joe, eggs are an excellent source of high-quality protein that can help you meet your fitness goals.

Apart from being a rich source of protein, eggs offer several other benefits that make them an ideal food for bodybuilders and athletes. For instance, just one egg can provide over 12 percent of the daily recommended intake of protein.

The quality of egg protein is so high that the World Health Organization uses it as a reference standard against which the protein quality of all other food is judged. Moreover, egg protein is a complete protein that contains a wide range of essential amino acids like leucine, isoleucine, valine, methionine, cysteine, lysine and tryptophan that aid in muscle repair and regeneration.

Why athletes have eggs and chicken?

Given the benefits they offer, it's no surprise that bodybuilders and athletes incorporate eggs into their diets. Here are seven reasons why eggs are a staple food for those seeking to build muscle and improve athletic performance"

#1 Conjugated linoleic acid

CLA, which is derived from animal sources, is known to have antitumor activity and regulate glucose levels in the body.

Studies have also shown that it can help decrease body fat percentage. Eggs produced by chickens that are fed their natural diet and raised organically contain higher levels of CLA. In particular, CLA can be found in the yolk of the egg.

#2 Heart-healthy cholesterol

In the past, eggs were criticized for their cholesterol content, which is primarily found in the yolk. However, dietary cholesterol has little to no impact on blood cholesterol level, and studies have shown that consuming several eggs per week has no significant impact on stroke or heart disease.

In fact, some studies have found that the consumption of eggs increases the level of 'good' cholesterol, HDL. The American Heart Association has retracted its recommendation to avoid eggs and now considers them a part of a healthy, balanced diet.

#3 Eggs are a nutrient-dense food

Eggs are a rich source of high-quality protein, with about six grams per egg, which is used as the standard for measuring other foods.

Apart from protein, eggs are also rich in vitamins A, E and K, as well as B vitamins like B12, riboflavin and folic acid. They also provide all eight essential amino acids necessary for optimal muscle recovery and valuable minerals, like calcium, zinc, and iron.

#4 Calories: Egg whites vs whole eggs

Bodybuilders and athletes need to manage their overall calorie intake while still getting adequate protein for muscle building and recovery.

While whole eggs provide more protein than egg whites, they also contain more than four times the calories. Having 300 kcal of egg whites provides 65 grams of protein, while the same amount of whole eggs provides only around 25 grams of protein. So, choosing between egg whites and whole eggs depends on individual fitness goals and calorie requirements.

#5 Antioxidants for fighting diseases

Eggs are rich in disease-fighting nutrients like lutein and zeaxanthin, carotenoids that can reduce risk of age-related macular degeneration, a leading cause of blindness in older adults.

Additionally, the choline content in eggs can help with brain development and memory. However, to obtain the full health benefits of eggs, it's essential to store and cook them properly to eliminate any potential bacteria.

#6 B vitamins

Eggs are a good source of B vitamins, particularly riboflavin (B2) and vitamin B12 (Cobalamin).

One large egg provides 15% of the recommended daily value of riboflavin, or 0.25 mg and nearly 10% of the recommended daily value of vitamin B12, or 0.6 mcg. Riboflavin plays a role in energy metabolism, breaking down food into usable energy for cells, while vitamin B12 helps produce genetic material and red blood cells. All B vitamins are essential for promoting a healthy nervous system.

#7 Egg's omega-3 fatty acid

Omega-3 fatty acids are essential and conditionally essential fatty acids critical to reducing inflammation and maintaining heart and brain health.

They include alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). Some egg brands achieve high levels of omega-3 fatty acids through non-naturally occurring supplements, while pasture-raised chickens tend to consume legumes that result in naturally high omega-3 polyunsaturated fatty acid eggs.

DHA, in particular, has been shown to activate fat-burning genes while deactivating fat storage genes. It's no wonder why athletes consume a lot of them.

Eggs and chicken are staple foods for many athletes due to their high protein content, essential amino acids and numerous vitamins and minerals.

Eggs, in particular, have been found to contain antioxidants and essential fatty acids that provide a lot of health benefits. Chicken is also a lean source of protein that helps them build and maintain muscle mass.

While other foods can provide similar benefits, eggs and chicken are relatively affordable, readily available and easy to prepare, making them a convenient option for athletes to meet their nutritional needs. Overall, incorporating eggs and chicken into athletes' diets can help them achieve their fitnesss goals and support their overall health and well-being.