Are Eggs Good or Bad for Bodybuilding? A Coach Answers

Eggs are a quick and easy source of high-quality protein, so I’m often asked by bodybuilding clients whether they would benefit from incorporating them into their diet.

As a nutrition coach, I want to dig deeper into this topic and provide an in-depth answer.

Key Takeaways

• Eggs are good for bodybuilding because they contain protein and fat, helping you feel satiated and improving your ability to stick to your diet. Since eggs are higher in fat, pair them with a lean protein source like egg whites since daily fat should not exceed 30-35% of your daily calories.

• Egg protein has a biological value score of 94, higher than other proteins. This means the body can efficiently use egg protein for muscle repair and growth instead of breaking it down for energy.

• While beneficial, eggs don’t have the recommended 5g of protein to 1g of fat ratio for optimal body composition (their ratio is approximately 5 to 4). Because of that, it’s important to eat lean protein sources alongside eggs to push the ratio in the right direction: egg whites, chicken, low-fat cottage cheese, etc.

Eggs for Bodybuilding: Calories & Macros

Two large eggs contain approximately: 136 calories, 11g of protein, 0g of carbs, and 9g of fat. 

4 Pros of Eating Eggs For Bodybuilding

1. Eggs Can Make It Easier To Lose Weight

Eggs are a rich source of fat and protein. Both fat and protein are slower to digest, meaning you will feel full and satisfied longer after eating. 

This is especially helpful when your goal is to lose weight. As anyone who has tried to lose weight knows, one of the biggest roadblocks can be high-calorie foods and treats. 

I don’t know about you, but I’m much less likely to crave junk food when I’m full and satisfied than when I’m hungry. 

Therefore, including eggs in your diet can assist with weight loss by making it easier to stick with a lower-calorie diet, which benefits bodybuilders.

2. Eggs Are a High-Quality Protein

To build muscle, our body needs enough protein, the essential building block for muscle repair and recovery. 

Getting enough protein is especially important for bodybuilders looking to put on significant amounts of muscle. 

In addition to getting enough protein, it’s also important to get it from a high-quality source that contains all the essential amino acids. 

Eggs fit this description and are an excellent protein source for bodybuilders. In fact, the biological value of egg protein (how efficiently the nutrient is turned into bodily tissue) is 94, higher than most available proteins, including meat.

They are also quite portable and make an easy-to-prepare snack you can take on the go.

Eggs can particularly benefit vegetarians as most other high-quality protein sources are meat. 

3. Eggs Are Rich in Choline, Which Is Key to Performance

Eggs are high in choline, an organic compound crucial in many vital functions.  

According to Dr. Jason Penry and Dr. Melinda Manore, Oregon State University professors, choline helps to break down fat in the liver for energy and supports nerve signaling between your brain and muscles. 

Choline is necessary in your diet as your body cannot produce sufficient levels. However, the National Institute for Health found that most people in the US consume less than the recommended amount.

You may be wondering why this is important for bodybuilding. 

During exercise, the choline in your bloodstream gets depleted. If you are deficient in choline, these processes will not occur as well throughout your whole workout, and you will likely suffer a performance decrease. 

Penry and Manore said: 

“Most individuals consume adequate amounts of choline, although there is evidence that current recommendations might be insufficient for some adult men.”

Two eggs provide nearly 300mg of choline, over 50% of the recommended intake. Therefore, including eggs in your diet is vital to ensure optimal performance in the gym. 

4. Eggs Are Incredibly Versatile

The final benefit of eggs for bodybuilding is purely practical. Eggs are easy to prepare and can work as a meal, snack, or addition to a meal.

Staying consistent with a bodybuilding diet can be exhausting, especially when deep into a bulk and eating 3,000-4,000+ calories.

Eggs make the process somewhat easier because you can prepare them in many ways, often without spending much time in the kitchen.

Even scrambled eggs with some cheese and veggies can make for a fantastic bodybuilding meal, and it would only take you ten minutes to make.

You can also add eggs to recipes (pancakes, waffles, salads, omelets, etc.) and prepare them in other ways: baked, poached, boiled, fried, and pickled.  I’ve shared two egg recipes for bodybuilders below.

3 Cons of Eating Eggs For Bodybuilding

1. Eggs Do Not Have the Recommended Protein-to-Fat Ratio for Optimal Body Composition

Besides getting sufficient protein, the other vital factor to consider is the ratio of protein to fat. 

If you are getting sufficient protein, but the ratio to fat is too high, your overall daily calories will be above what they need to be, and you will gain fat. 

Research shows that a 5g of protein to 1g of fat is ideal for optimizing body composition. This will ensure you eat the minimum fat required for healthy hormones while consuming enough protein to maximize muscle building. 

Two eggs contain 11g of protein and 9g of fat. This is a ratio of 5g of protein to 4g of fat, slightly off the recommended range. 

While this doesn’t mean eggs are bad for bodybuilders, it demonstrates that when we are eating eggs, it’s essential also to consume a lean source of protein, such as chicken, to increase the ratio back to the recommended 5:1. 

Another strategy is to add four egg whites for every one yolk. This is why I suggest that bodybuilders buy a carton of eggs and a carton of egg white.  

Then, when you’re mixing the eggs, you can crack one egg into a bowl and then measure out four egg whites separately.   

2. Eggs Can Be Difficult To Digest

Eggs are among the top food intolerances. Food intolerance typically means you experience symptoms after eating, such as gas, bloating, abdominal pain, and diarrhea. 

As you can imagine, if you experience any of these symptoms before a workout, you are not likely to perform at your best. 

“People with an egg intolerance experience adverse reactions to eating eggs. This can result in various symptoms, including bloating, cramps, nausea, or diarrhea.”

–Jennifer Berry, Senior Health Writer for Aha Media Group

To reduce the risk of digestive issues, limit your egg consumption to 2 eggs. 

Additionally, consuming eggs post-workout may be more beneficial if you are experiencing some of these symptoms.

3. Eggs Do Not Provide a Quick Energy Source

Eggs are rich in protein and fat but do not contain any carbohydrates. Fat provides your body with a slow and steady stream of energy over a longer period than carbohydrates.

This means pairing eggs with a carbohydrate source is important if you want quick energy, such as before a workout or first thing in the morning. 

Some good options include cereal, potatoes, or oatmeal. 

• Related: Are Duck Eggs Good or Bad For Bodybuilders?

Can You Eat Eggs Around Workouts?

Pre-Workout

You can consume eggs before a workout. However, limit them to 2 eggs and eat them 1-2 hours before a workout so your body can still utilize carbs consumed for quick energy. 

To keep the fat in this meal low, skip the cooking oil and opt for poached or hard-boiled eggs.

Eggs provide a source of healthy fats and protein, which, while necessary for a healthy diet, are not the best source of energy pre-workout. 

Both fat and protein, which eggs contain, slow down your digestion, delaying the energy available from the carbs. 

We asked Registered Dietitian, Brenda Peralta, her thoughts on eating eggs before your workout.

“Add them 1-2 hours before a workout. With some time before an activity, they are a great pre-workout snack. Cook them with as little fat as possible.”

Related Articles:

• Is Cottage Cheese Good or Bad for Bodybuilding? 
• Is Greek Yogurt Good or Bad for Bodybuilding? Post-Workout

You can consume eggs after workouts as they are a high-quality protein source. 

Since eggs are also a source of fat, limit it to 2-3 eggs and skip any additional fat sources. Always pair with a carbohydrate source like toast or oats to maximize recovery.

Consuming a high-carb and high-protein meal will provide your body with what it needs to recover and build muscle adequately.

Research shows that consuming protein within the first two hours post-workout has a significant positive impact on muscle protein synthesis, otherwise known as the process of repairing and rebuilding muscle. 

Peralta said this about eating eggs post-workout:

“After a workout, protein is essential for muscle recovery and muscle building. Add eggs post-exercise for an excellent quality protein source”. 

Other Egg Resources

• How Many Eggs Should I Eat Per Day To Gain Weight?
• Drinking Egg Whites: Are There Benefits?

Healthy Egg Recipe for Bodybuilders

Breakfast Sandwich

A breakfast sandwich is a great pre-workout meal as it’s high in carbs and low in fat to provide immediate energy for your workout. 

Including both slow-digesting carbs (sourdough) and fast-digesting carbs (banana) will give you a quick burst of energy at the beginning as well as sustained energy throughout. 

Ingredients

• 2 slices sourdough (approximately 80g)
• 2 eggs 
• 1-2 tbsp diced onion 
• A handful of spinach (optional)
• 1-2 tbsp salsa 
• 100g banana (1 small)

Directions

1. Whisk the eggs together until well combined. 
2. Saute onions for 1 minute in a pan over medium heat, add eggs, and cook until desired consistency.
3. Toast sourdough bread if desired.
4. Assemble the sandwich and top with salsa—season with salt and pepper.
5. Serve with banana on the side.

This recipe makes one serving with 443 calories, 21g protein (19%), 65g carbs (57%), 12g fat (24%). For a higher calorie option, increase the amount of bread and apple.

Feel free to substitute the sourdough bread with a whole wheat bagel since bagels can also be a healthy carbohydrate for bodybuilding.

Egg Cups

Egg cups are a great post-workout meal as it’s high in carbs and protein. Combining the protein from the eggs and turkey will provide optimal recovery. 

Ingredients

• 6 Turkey slices
• 6 Eggs
• 60g Cheese (shredded, goat, or feta)
• Green onion (optional)
• 6 slices sourdough (approximately 240g)

Directions

1. Preheat oven to 350F. 
2. Spray a muffin tin with cooking spray and line each mold with a slice of turkey. 
3. Put one tbsp (10g) of cheese in each cup.
4. Crack one egg on top of the cheese in each cup. 
5. Sprinkle it with green onion, salt, and pepper to taste.
6. Bake for approximately 25 minutes.
7. Serve with two slices of sourdough or your favorite bread option.

This recipe makes three servings with 451 calories, 37g protein (33%), 42g carbs (37%), 15g fat (30%). Increase the amount of whey protein, banana, and oats for a higher-calorie option. 

References

ScienceDirect. Egg Protein. Retrieved from https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/egg-protein

National Institutes of Health (NIH) Office of Dietary Supplements. Choline – Health Professional. Retrieved from https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/

Penry JT, Manore MM. Choline: an important micronutrient for maximal endurance-exercise performance? Int J Sport Nutr Exerc Metab. 2008 Apr;18(2):191-203. doi: 10.1123/ijsnem.18.2.191. PMID: 18458362.

Helms, E.R., Aragon, A.A. & Fitschen, P.J. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 11, 20 (2014). https://doi.org/10.1186/1550-2783-11-20

Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 (2017). https://doi.org/10.1186/s12970-017-0189-4