Eggs are considered a superfood because they contain high quality protein. It contains all nine essential amino acids. A large egg contains about 6-7 grams of protein, with about 3.6 grams coming from the egg white and the rest from the yolk. While the white is known for being pure protein, the yolk is also rich in nutrients like vitamins, minerals and healthy fats.

People going to the gym eat a lot of eggs. There are some people among them who look weak even after eating several eggs in a day. Holistic Nutritionist Priyanshi Bhatnagar It is believed that by eating only boiled eggs, you cannot get as much protein as you need to build your body. How you actually cook and eat eggs can make a big difference in using their protein effectively.

How much protein is needed daily for muscle building?

You need 1.6-2.2 grams of protein per kilogram of body weight per day. For example, a person weighing 70 kilograms (154 pounds) needs 112–154 grams of protein per day. If you are going to the gym and doing bodybuilding, you need to consume up to 2.4 g/kg during training.

You will get good protein by eating boiled egg.

The method of cooking an egg can affect its protein retention. Eating boiled eggs is a great way to get protein. Soft-boiled eggs retain more nutrients and are easier to digest due to the shorter cooking time.

poached eggs

The process of cooking eggs in water reduces fat and maintains the protein content effectively. A poached egg and whole grain toast make a protein-rich breakfast. Apart from this, cooking eggs on low flame and in less oil preserves the nutrients and also enhances the taste. Do not overcook to avoid spoiling the protein.

Stop drinking raw eggs in milk

Some people think that drinking raw eggs beaten with milk provides more protein, but this is not completely true. Cooking eggs increases their protein digestibility. Additionally, eating raw eggs may increase the risk of salmonella infection and decreased biotin absorption.

How to eat eggs to get more protein

You can get more protein by eating eggs mixed with many other things. For example, eat eggs and whole grain toast which can provide protein and complex carbohydrates. Eating eggs and avocado together increases the absorption of nutrients from the healthy fats present in avocado. Mixing eggs with cheese increases the amount of protein. Eggs and Lean Meats – Add turkey, chicken, or ham to scrambled eggs for a protein-rich meal.

What is the right time to eat eggs

If you are going to the gym and doing bodybuilding, then you should eat eggs after workout to get the right amount of protein. Eggs are a great option for recovery after workout. Eating eggs after exercise helps in muscle repair and growth. Boiled eggs or egg sandwiches are a great post-gym snack.

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90 percent people are eating eggs in the wrong way, that’s why they are not getting strength, if you want more protein then eat it in 4 ways.