'5 Reasons Eggs Are The Best Muscle Building Food (10+ Scientific Studies)'

09:20 Jul 29, 2022 0 0

'Transform Your Body: https://leanbodygains.com/  Instagram: https://www.instagram.com/madegains  Whole eggs and egg whites have been a primary source of protein for many bodybuilders for a very long time, and this is for good reason. Eggs have one of the lowest energy to nutrient density ratios of any food, meaning they have high nutritional value while being very low in calories. They also contain a quality of protein that is superior to beef steak and similar to dairy. But decades of debate on whether eggs are good or bad for human consumption has put many people on the fence about consuming eggs.  FIND OUT all that and more in this video.  Timestamp:  0:00 – Introduction 0:48 – High-Quality Protein Source 1:05 – Highest Nutrient to Energy Density 1:27 – Lowest Cost Animal Protein 1:47 – Eggs Parts Can Be Separated 1:50 – Egg Yoke Vs Egg White 2:12 – Choose Whole Eggs Vs Egg Whites or Mixing 2:27 – High in Healthy Fats 2:38 – Naturally Increasing Testosterone Levels 2:58 – Easy to Cook 3:23 – Cholesterol and Cardiovascular Disease 4:01 – Rocky Balboa Drinking Raw Eggs 4:08 – Egg Protein Digestibility Research on Raw Eggs Vs Cooked Eggs 4:45 – Easy to Follow Egg Recipe from Chef Enrique  In this video, we’ll discuss how egg consumption affects human health as well as the best ways to eat eggs and egg whites to support muscle growth.  A recent review reported that public health bodies, such as the Food Standards Agency (FSA) and the British Heart Foundation, no longer recommend limits for egg consumption (Gray and Griffin, 2009). Instead, the emphasis for heart health is placed on controlling levels of saturated fat.  Eggs provide the richest mix of essential amino acids (Layman and Rodriguez, 2009).  To date, the most sophisticated analysis has been employed by Hu et al. (1999), whose work adjusted for age, smoking and other risk factors. The prospective, observational study, which was based on two large US cohorts, concluded that egg consumption was not significantly associated with the risk of CHD or stroke in healthy adults or those with pre-existing hypercholesterolaemia.  However, there are studies that show those with diabetes may need to limit egg consumptions, but more controlled studies on this subject are needed.  More recent research on eggs, cardiovascular disease (CVD) and cholesterol has been better controlled. Within the last 15 years, 11 key studies have been published (Table VII). Of these, the majority do not support the contention that egg consumption is a risk factor for heart disease.  Using a risk apportionment model, Barraj et al. (2009) calculated that eating one egg per day accounted for  under 1 per cent of CHD risk. In contrast, 40 per cent of risk was attributed to lifestyle factors (smoking, poor diet, minimal exercise, alcohol intake). HIGHER EGG INTAKE 2-3 PER DAY.  Vitamin D seems to slow cell ageing and may help prevent CVD, diabetes, autoimmune diseases and certain cancers (Ruxton and Derbyshire, 2009), while vitamin B12 may delay cognitive decline.  Dietary cholesterol can raise serum LDL levels but the overall effects are negligible compared with the LDL-raising effects of saturated fatty acids (Gray and Griffin, 2009). Consequently, the potential of eggs to increase cholesterol has little clinical importance when considered relative to other dietary and lifestyle factors (McNamara, 2002).  However, according to observational studies, individuals diagnosed with diabetes or hypercholesterolaemia may be at increased risk of CVD when egg intakes exceed seven per week (Hu et al., 1999; Qureshi et al., 2007).  References: https://www.researchgate.net/publication/301737865_Eggs_good_or_bad - A Griffin, Bruce. (2016). Eggs: good or bad?. The Proceedings of the Nutrition Society. -1. 1-6.  https://www.researchgate.net/publication/235296480_The_nutritional_properties_and_health_benefits_of_eggs - Ruxton, C.H.S. & Derbyshire, Emma & Gibson, Sigrid. (2010). The nutritional properties and health benefits of eggs. Nutrition & Food Science. 40. 263-279.  Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/  Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke: https://www.ncbi.nlm.nih.gov/pubmed/27710205  Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies: https://www.ncbi.nlm.nih.gov/pubmed/23295181  Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/   Video Credits: Ronnie Coleman: https://www.youtube.com/watch?v=TRcR-_nF84o  Cardiovascular Heart Disease: https://www.youtube.com/watch?v=y6QJceOAVY0  Fresh Prince: https://www.youtube.com/watch?v=_xi8IRB6y0Q  Egg Production: https://www.youtube.com/watch?v=g_DPxMYBfT4' 

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