All about eggs
So.
Which dish is easier to prepare? Of course-eggs! Scrambled eggs, scrambled eggs, boiled soft-boiled, hard-boiled, in a bag-choose to your taste. Eggs are one of the most important products in fitness and bodybuilding. But what do we know about this product?
An egg is a product of animal origin that has the highest biological value (BC) equal to 1. The latter means that it contains a complete set of all essential amino acids. This, in turn, suggests that of the two products with an equal amount of protein in 100 grams, the body will be able to absorb more protein from the more BC product (who has a higher index).
Egg is one of the most complete and versatile (available) animal products and plays a significant role in ensuring proper nutrition for everyone and especially bodybuilders. We all know about the importance of protein in the process of building muscle, without it, the latter simply will not grow. After training with weights, protein muscle structures get micro-fractures (microtrauma) and in order to start the recovery processes and "patch" the damage, you need a high-quality building material in the form of protein with a high biological value, i.e. so that the product has a full amino acid profile, because this way more protein can be absorbed by the body.
In this regard, it can be concluded that the diet of a bodybuilder should contain more protein than the diet of the average person. If this is projected on eggs, then you need to consume 2-3 times more of them, compared to ordinary mortals.
Nutritional value of eggs and their nutritional benefits:
contain 6 g of high-quality protein, which is used as a reference for measuring other products;
they contain the entire set of essential amino acids necessary for the full restoration of muscle structures;
they are a rich source of vitamins (including A, E, K, D, and B12) and valuable minerals such as calcium, zinc, and iron;
contain Riboflavin and folic acid;
eggs have relatively high levels of monounsaturated and polyunsaturated (omega-3) fatty acids, which are desirable because they help regulate hormones and cellular growth;
egg yolks contain choline, which helps maintain the structure of neurotransmitters in brain cells;
they are easily digested and absorbed, which is extremely useful in providing a balanced diet for bodybuilders;
they contain lecithin, a component of our nerve fibers (when there is a shortage, the shell of nerve cells is thinned) and the brain (it consists of 30% of it). Lecithin also acts as a powerful hepoprotector-protects the human liver from various harms;
egg yolk contains lutein and zeaxanthin, which help prevent eye diseases, especially cataracts;
contain cholesterol, which is the main component in the synthesis of testosterone.
In the crowd of bodybuilders, it is customary to separate the proteins from the yolks, thus it is believed that the body receives only pure protein, and the fats remain in the yolk. This is a gross mistake! In fact, the yolk, which makes up 35% of the total liquid weight of the egg, contains all the fat and half the protein.
Also, most vitamins and minerals are accounted for by the yolk. Therefore, you should not often use only one protein, throwing out the yolks.
As for the consumption rate, the latest scientific data say that for women it is set in the region of 2-3, and for men up to 6 pieces per day.
Now let's look at the parameters of chicken eggs, such as the category and color of the shell. We all go to the store and know that on the shelves you can find these” different-sized " eggs.
The difference between such representatives is one-their shelf life and weight. For example, the “C0” marking on an egg means that it:
table (with a storage period of up to 25 days from the date of demolition);
0-selected, weighing from 65 to 74.9 g.
The diet of bodybuilders and fitness ladies should differ qualitatively from the diet of the average person. One of the animal products that allows this to be done is
quail eggs.
They have a number of undeniable advantages in comparison with the classic chicken. First of all, these include:
the ability to use them together with the shell;
the ability to drink raw without the risk of catching salmonellosis (due to the high body temperature of quail at 42 degrees, which kills all pathogens);
contain the substance lysozyme (kills bacteria) and therefore cannot be contaminated or infected;
more pleasant taste;
full of good (HDL) cholesterol;
2% more protein than chicken;
low calorie: 5 eggs contain the same amount of calories as 1 whole chicken egg;
119 mg of choline and 244 units of vitamin A to preserve the health of cell membranes, maintain the functions of the nervous system and improve the immune functions of the body;
rich in selenium and contain more iron (1.6 mg) than chicken eggs (0.9 mg);
dried shells can be ground into dust and taken as an additional source of vitamins and minerals;
improve the quality of breast milk;
increase the level of hemoglobin;
stimulate sexual desire by supplying the necessary nutrients to the prostate canal;
they remove heavy metals from the body and take harmful toxins from the blood;
they help remove stones from the kidneys, liver and gallbladder;
contribute to the treatment of anemia;
they do not cause diathesis or allergic reactions, so they can be used by athletes who are unable to eat chicken eggs.
As for the nutritional value and nutritional nutrients, quail eggs are also given a light to chicken
Regarding the digital values, i.e. cooking time and consumption rate, the situation is as follows. Consume raw or boil for 30 seconds, the amount per day-20 pieces for men, 14-for women.
Now as to how and when to take it?
Men, during periods of increased physical activity, need to drink (you can also boil) 10-15 raw eggs daily for 30-40 days. 5-7 of them should be drunk at Breakfast and 5-7 at the last meal (i.e. at bedtime). This will allow the body to stock up on the necessary amount of energy for the entire day and get the necessary nutrients shortly before sleep.
During periods when an athlete feels that he lacks vitamins and minerals (for example, in the spring) or during rehabilitation after an injury, it is necessary to use crushed shells. The dosage is 1-2 teaspoons 2 times a day-in the morning and in the evening together with 250 ml of water. A small chip — to make the calcium from the shell, ground into a powder, better assimilated, you need to drop a teaspoon of fresh lemon juice.
Quail eggs are especially useful for children, because the probability of allergies from them is less than when using boiled chicken eggs.
Fry quail eggs for 3-5 minutes. In order to cook quail eggs gently, you need to put them in boiling water for 1-2 minutes (unlike chicken eggs, they will not crack). They should be cooked for 5 minutes.
Guinea fowl eggs are smaller than chicken eggs, brown in color, with a pointed end. They have less cholesterol. The white of these eggs is hard, and the yolk, on the contrary, is tender.
Ostrich eggs are the largest in the world. They are up to 20 centimeters in diameter and can weigh from 1.5 to 2 kg. An ostrich egg weighing 1600 g contains about 1000 g of protein and 320 g of yolk.
Ostrich eggs taste little different from chicken eggs. However, one ostrich egg replaces 10 large or 18-20 small chicken eggs.
The content of fat and cholesterol in the egg of an ostrich is much lower than in eggs of poultry, indicating that high dietary properties.
The shelf life of raw open ostrich eggs is 2-3 days.
To cook an ostrich egg, put it in cold water, bring to a boil and cook: 45 minutes to cook the eggs gently, and 60 - 70 minutes - hard-boiled.
To split an ostrich egg, you need to make a hole in the shell with the sharp tip of a knife, insert a knife there and turn it - the shell will crack gently.
In duck and goose eggs, salmonellosis is detected more often. Therefore, they can not be used raw. They are best suited for making dough.
Before cooking, duck and goose eggs should be thoroughly washed in cold water with the addition of soda, put in a pan of cold water, put on fire and cook for at least 12 minutes on medium heat under a lid.
Here's what we now know about eggs ;)
