Home>Wellness>Does consuming raw eggs build more muscle?
Aug 10, 2018
In the bodybuilding world, adding raw eggs to shakes and smoothies is considered a quick way to get more protein to build muscle. However, most people who advise against drinking or consuming raw egg for muscle gain warn about the dangers of salmonella.
Consuming raw eggs is considered a quick way to get more protein to build muscle. However, this can be dangerous as it could cause salmonella.
Avoiding foodborne illness is a good reason to cook your eggs, but it’s not the only reason. You may be surprised to learn cooked eggs offer more nutritional benefits than raw ones, said Corrie Staff, a Marshfield Clinic Heath System dietitian.
“Eggs are like a multivitamin pod,” Staff said. “There are so many benefits to eating whole, cooked eggs compared to consuming raw eggs.”
Cooked eggs are better protein sources
If you’ve been consuming raw eggs in the name of muscle gains, it’s okay to choose a hard-boiled egg next time. In fact, cooked eggs pack a bigger protein punch.
Cooking breaks down protein to make digestion easier,” Staff said. “Our bodies absorb 50 to 60 percent of the protein in raw eggs compared to 90 percent of the protein in cooked eggs.”
The benefits of eating cooked eggs go beyond absorbing protein. Eggs contain a water-soluble vitamin called biotin that’s important for hair and nail growth, nervous system health and processing carbs. Raw egg contains a protein called avidin that prevents biotin from being absorbed. Breaking down the protein through cooking lets our bodies absorb the biotin in eggs.
If you go raw eggs, go pasteurized
If you choose to consume raw egg, opt for pasteurized. Pasteurized eggs are gently heated to reduce risk of foodborne illness.
Keep raw shell eggs in the refrigerator to prevent bacterial growth. These eggs are washed to remove bacteria from the hen and the environment. The process also removes the egg’s cuticle – the thin protective layer that naturally keeps bacteria from getting inside. It’s harder for bacteria to grow on the shell when the egg is stored below 40 degrees F.
Try whey protein, Greek yogurt or soy milk in your shakes or smoothies with scrambled eggs on the side to get more protein in your diet.
For nutrition recommendations, talk to a Marshfield Clinic Health System provider.
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10 Comments
Apr 9, 2021
See AlsoEasy Shake and Bake Pork Chops | Butter Your BiscuitThe EK Savory Shake ’n’ BakeThe baking trials: What's the best way to prep your cake pan to prevent sticking?Shake ‘N Bake ‘shakes up’ its packaging for the first time ever by removing the plastic bagPeter R.
I’m gonna gulp one down right now just to try it out I’m kind of excited
Reply
Dec 3, 2020
Erodri_88
Anyway happy 2021 finally this crazy year is almost over…. just bcas¡,, we made it. It felt like a Spartan race with no training.
Reply
Oct 7, 2020
Kiz
Yeah, we knew this years ago
Reply
Sep 2, 2020
Michelle C.
"Cooking breaks down protein to make digestion easier,” Staff said. “Our bodies absorb 50 to 60 percent of the protein in raw eggs compared to 90 percent of the protein in cooked eggs."
Sources???Reply
Sep 2, 2020
Jacob Z.
Hello Michelle,
Here is a study that has the information:
https://pubmed.ncbi.nlm.nih.gov/9772141/Thanks,
JakeReply
Jul 15, 2020
Scott
If you go back to the old way of bodybuilding they ate fertile days eggs not for the protein but for the follistatin that inhibits the myostatin the body produces, myostatin is what inhibits growth hormone on skeletal tissue. Has very little to do with protein.
Reply
Oct 12, 2019
Binnie W.
Protein is what I want to lose weight,but I wonder if that is the safe way to lose weight.
Reply
Oct 14, 2019
Jacob Z.
Hello,
Thanks for reaching out. If you'd like to learn more about the Ketogenic diet, a popular diet trend that involves eating fats and proteins, you can read here: https://shine365.marshfieldclinic.org/wellness/ketogenic-diet/
Thanks and I hope that helps,
JakeReply
Nov 7, 2019
Kurt C.
yes it is. 2 raw eggs in a blender 3 oz of powdered milk one whole banana 3 oz of raw honey 3 oz of water 4 oz of carrots blend it up and drink it the only consuming 380 calories Highway 285 lb December 24th 2018 I lost 75 lb in 7 months on this diet you can consume this twice a day nothing after 6 in the evening the way to drop off your feel good and you're drinking something healthy
Reply
Jun 8, 2020
eric
protein helps you feel full faster, eating things high in protein will (or should) reduce the amount you eat while still attaining the nutrition you need. your body may still feel hungry as if you hadn't eaten enough, thats because it's used to taking in more. it could also mean that you need fluid as your body will sometimes tell you, you are hungry, when really it is thirsty.
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