Its richness in proteins means that it is consumed by amateur and professional athletes.
No matter the sport, in other words, it’s common to have eggs in the diet of many athletes, right? Undoubtedly this food helps maintain a healthy lifestyle, but a doubt remains: does increasing egg consumption help increase muscle mass?
The explanation for increased egg consumption with increased muscle mass
“Consuming excessive amounts of eggs can pose health risks, including changes in lipid profile, as egg yolk is high in cholesterol, weight gain due to calories in the food, and changes in kidney filtration due to protein overload , which can also lead to the formation of kidney stones,” he says the endocrinologist Dr. Deborah Beranger.
This thesis does not imply that we should discard the consumption of eggs, that is, adopt a balance. In addition to the high protein load, only the egg does not contain vitamin C, fat, and egg white consists mainly of water, protein.
“Recommendations for egg consumption will depend on a number of factors, such as gender, weight, height and intensity of physical activity. But, in general, it is recommended that an adult eats 1 to 3 eggs per day, regardless of exercise,” advises the nutritionist Dr. Marcella Garcez.
Options to supplement the diet
Red meat
«Red meat, while rich in protein, also has a large amount of saturated fat, which increases bad cholesterol levels, which increases the risk of cardiovascular disease. The same goes for chicken, which should be eaten without skin, favoring roasted or grilled breasts to avoid an excessive intake of fat”, explains Marcella.
Fish
“Salmon is particularly interesting because, in addition to being rich in protein, it also contains large amounts of omega-3s, which provide faster muscle recovery,” says Garcez.
Oilseeds
Marcella admits that oilseeds are rich in proteins, help regulate intestinal function and prevent cardiovascular diseases.
“However, it is important not to exaggerate with the consumption of oilseeds, limiting it to five or six units per day, because they are also rich in fat and high in calories, which thus promote weight gain”, he warned.
Quinoa
Excellent source of protein and contains all the amino acids essential for the correct functioning of the body. “This way the proteins in the food are used better. As if this were not enough, quinoa is also rich in other nutrients. Such as fibre, magnesium, iron, potassium, B vitamins and zinc,” confirmed the professional .
Legumes
“Among legumes, chickpeas are especially noteworthy, which are also rich in fiber and contribute to the feeling of satiety, beans, capable of reducing cholesterol and blood sugar, and soy, which is among the richest in proteins , with approximately 34 g of nutrient for every 100 g of food,” he added.
Milk and derivatives
“The same goes for dairy products, such as cheese and yogurt. But you need to be careful due to the large amount of fat that these foods can contain. In general, it is better to opt for the low-fat versions and for white cheeses, such as ricotta, which also has a lower calorie intake,” he suggested.
How to “boost” your protein intake to increase muscle mass?
«Only a doctor can carry out a nutritional assessment. Taking into account factors such as age, weight, gender, height, family health history and intensity of physical activity. To then recommend the ideal amount of protein for your body. And also the best ways to ingest it without putting your health at risk”, concludes Dr. Marcella Garcez.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
