Eggs Overview
Eggs are nature's most complete food, offering all essential amino acids, 13 vitamins and minerals, and healthy fats in an affordable, versatile package. The cholesterol concerns of past decades have been largely debunked by modern research.
Why Eggs Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Eggs Nutrition Facts
Per 100g (about 2 large eggs)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 | — |
| Protein | 12.6g | 25% |
| Total Carbohydrates | 1.1g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugar | g | — |
| Total Fat | 10.6g | 14% |
| iron | 1.8mg | 10% |
| vitaminD | 2µg | 10% |
| vitaminA | 149µg | 17% |
| vitaminB12 | 1.1µg | 46% |
| selenium | 30.7µg | 56% |
| phosphorus | 198mg | 16% |
Key Nutrients in Eggs for Muscle Building
Protein
12.6gSupports muscle building by providing essential protein
VitaminD
2µgSupports muscle building by providing essential vitamind
Best Ways to Eat Eggs for Muscle Building
- Boiled for convenient protein
- Scrambled for quick breakfast
- Poached for lowest fat cooking
- In omelets with vegetables
- Baked in frittatas and quiches
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Eggs Health Benefits
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
Important Considerations
- Cook thoroughly to avoid Salmonella
- Some people are allergic (common childhood allergy)
- Discuss with doctor if at high cardiovascular risk
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