Egg nutritional values: How many calories does an egg have?
Eggs are real nutrient bombs and rich in protein. Many even eat eggs every day. But not only the egg protein is good for your body.
Eggs also contain vitamins A, D, E, as well as minerals and trace elements. The result? Enough power for your muscle building or fitness routine!
Back to the protein content of the egg: Did you know that your body the ? This means that the egg proteins are almost directly converted into the body’s own protein.
The biological value of eggs is therefore very high. This makes them an efficient source of protein.
The following table shows look like:
By the way: The fats are healthy variants, a large amount of it are unsaturated and Omega-3 fatty acids. In addition, eggs contain nutrients such as carotids or lute in, which promote eye and brain functions.
Are eggs good for muscle building?
Protein is important to successfully build muscle mass. Many athletes: women the small protein bombs therefore integrate their nutrition plan. But do eggs really help with building muscle? Why is protein so important for your fitness?
The more intensive your training, the more protein the body needs. If the carbohydrate reserves are first used up, your muscles resort to the stored protein in the body. But if you want your muscles to grow diligently, it is important to provide your body with proteins.
Essential amino acids (e.g. B. Leucine) are the basic building block of proteins. They form not only muscles, but also skin, hair and nails. You’re looking at them about food. Your body itself does not produce most amino acids.
Eggs have a Complete Amino Acids Profile. That is, they are almost completely utilized by your body. Especially your muscles benefit from this: amino acids such as leucine or vain are transported quickly into the muscles.
By the way, leucine is important for the so-called ” muscle protein synthesis “. The best way to boost this process is by consuming whole eggs – egg white alone is not enough.
Eggs after training or before?
Each day eat an egg for muscle building – such statements have been curated under fitness junkies for a long time.
An adult person needs.0.8 g Protein per kilogram of body weight. This yields an average sum of 57-67 g of protein daily. Strength athletes: but definitely need more!
Protein-rich recipes are available both before and nach dem Sport good to make your workout effective. Researchers: have discovered that there is not much difference at the time – eggs are generally good for muscle building.
If you eat eggs e.g. before your workout, the proteins protect your glycogen stores. However, after exercise, your muscles are especially open to energy. After an intensive workout, your body needs to regenerate and for this you need not only carbs, but also protein and minerals – that is why this time window is ideal for proteins.
How many eggs per day?
There is no exact information on this. The DGE advises to consciously integrate eggs as an animal product into your nutrition plan. But too large amounts of eggs are again not recommended.
According to experts, 1-2 eggs may be eaten per day. But that depends, of course, on your health situation.
Eggs for weight loss
Eggs not only support build muscle, but also also help with burning fat. If you integrate eggs into your diet plan, the following Benefits for you and your slim-down goal:
- Longer full:Eggs are rich in proteins and therefore last longer than carbohydrates or fats. So you can eat less unhealthy snacks between meals.
- Push your metabolism: Protein boosts your metabolism. Your body uses more energy to process the proteins. The process is called the “Thermal Effect” by experts and you take off faster.
- Appetite appetite suppress:Protein-rich foods such as eggs pour out less insulin. Stable insulin levels helps you not eat too much. If your blood sugar levels vary constantly fluctuate, you have more appetite and it comes more often Attacken.
- Wage holder:Eggs are easily digestible, deliver high-quality energy and keep awake. Avoid eggs, e.g. B. the annoying midday low and enjoy lunch!
You want to lose weight, but eat vegan No problem: Even for plant-based diets, many delicious foods are a suitable solution that help to slimming:
Are eggs good for health?
One of the most famous rumors around the egg concerns the cholesterol content. According to the DGE, chicken eggs are among the cholesterol-rich foods.
However, you don’t just eat your cholesterol.Most of your body makes itself. Dietary fat is important for producing hormones and also influences your bile acid.
The question of whether eggs actually have a strong impact on the cholesterol levels in the blood have long been hotly discussed among researchers. Recent studies show that eggs are not a risk for most people.
But you generally have a high level of cholesterol or are prone to Cardiovascular diseases, then participate best with your doctor: been advised. On average, your body absorbs 1/3 of the cholesterol via food – including eggs.
5 egg myths in check
One likes it, the other does not. There is also many facts and myths around the small energy suppliers. Many are true, but some are not.
Here are typical statements about eggs that persist:
1. Eggklar helps more with muscle growth than egg yolks!
Nope. In fact, most of the protein is not in the egg white, but in the egg yolk – that is, in the yolk. At the same time, the yellow ingredient also has more calories and fat.
2. Eggs are not stable long!
Fresh eggs are up to approx. 28 days haltba r, un cooled only 18 days.
3. Drink raw eggs for muscle building!
Maybe you know the routine of Hollywood classics like Rocky? But this is not recommended: you could capture salmonella. Then there is a risk of diarrhea, fever and stomach ache – nobody wants that!
So always heat your breakfast eggs well before eating. Because drinking raw eggs can be unhealthy!
4. Eggs need to be cooled!
Not necessarily. The ideal temperature should be between 5-8 °C or lower. In warmer environments, germs such as salmonella can multiply.
5. scrambled eggs, fried eggs or cooked – the preparation has an influence on proteins!
In fact, protein recycling does not play a role in preparing. In all dishes, your body benefits from the nutritional values.
However, egg proteins are only used better by heat. Hard-boiled eggs are therefore a little better for your fitness than poached variants.
Do’s & Dont’s: Cooking with eggs
The following 3 tips will help you to prepare your eggs perfectly. This is how your egg dishes become really tasty:
- Do not overcook: valuable nutrients can be lost. Eggs with short cooking time (e.g. B. Spiegeleier) are ideal meals where all ingredients are preserved. You prefer a hard-boiled egg? Then don’t let it cook for too long and keep an eye on the watch. This is how you benefit more from the protein source.
- Low calories: A hard-boiled egg has much fewer calories than other recipe variants. Why? For poached or boiled eggs, you do not need oil, spices or other foods. Tip: Cooked eggs are also great as a fitness snack for in between!
- Food versatile: Whether omelette or scrambled eggs – egg dishes can always be spy on. The egg itself provides a good basis. In combination with vegetables and herbs, you quickly conjure up a delicious post workout meal.
2 fitness-egg recipes
How do you like your eggs? With the small protein bombs you can conjure up a lot in the kitchen – especially for muscle growth and for your general fitness.Mirror eggs, scrambled eggs & Co.generally have low calories.
Let these 2 delicious recipes inspire you!
1. Egg muffins for a strong morning
If you eat eggs in the morning, you stay full longer and do something good for your stomach: they are easy to digest and make it easier to start the day!
Calories:
- approx. 250 kcal
Ingredients:
- 1⁄2 tomato
- 15 g cheese
- 1⁄2 slice of salami
- 3 eggs
- Salt & pepper
Preparation:
- Beat the eggs and mix them to a mass.
- Cut tomato and salami into small cubes.
- Mix the whipped eggs with tomatoes and salami.
- Season with salt & pepper.
- Take a coated muffin shape and distribute the egg mixing evenly.
- Add the shape to the oven for 10 minutes at 180°C.
2. Egg salad for a slight lunch
You are in the office or do you want to work out later? Then yourLunch at lunchnot so heartybe – but still delicious and filling. How about this delicious egg salad?
Calories:
- approx. 450 kcal
Ingredients (for 1 serving):
- 3 eggs
- 1⁄2 red onion
- 1 small bunch of parsley
- 1⁄2 avocado
- Salt & pepper
- 1⁄2 lemon
- 1 tablespoon olive
Preparation:
- Cook the eggs until they are hard and then let them cool.
- Cut onions, parsley and avocado into bite-sized pieces and place them in a bowl.
- Cut the eggs into bite-sized pieces.
- Season the onion-parsley avocado mix with olive oil, the juice of half a lemon and salt & pepper.
- Mix everything and add the cut eggs at the end.
read also: What to eat before training