Eggs are a food very rich in proteins, which naturally increase muscle mass. However, excessive consumption is contraindicated
Eggs are a favorite food among athletes and bodybuilders. After all, each unit of food contains about 6 grams of protein, a nutrient that helps in the repair and development of muscles. But does increasing your dietary intake really help you gain more muscle mass?
According to Dr. Marcella Garcez, nutritionist and director of the Brazilian Association of Nutrology, caution should be used when consuming large quantities of food.
How many eggs should you eat per day?
“Egg consumption recommendations 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 eat 1 to 3 eggs per day, regardless of physical exercise,” warns the doctor.
Anything above this number should be monitored by a trained professional. This is because consuming too many eggs can pose health risks.
“Including changes in the lipid profile, since egg yolk is rich in cholesterol, weight gain, due to the calories contained in food, and changes in renal filtration due to protein overload, which can also lead to the formation of kidney stones,” warns Dr. Deborah Beranger, endocrinologist, with a specialization in Endocrinology and Metabology at the Santa Casa de Misericórdia do Rio de Janeiro (SCMRJ).
This does not mean that you should stop consuming eggs, since they are a food very rich in proteins, as well as a wide variety of vitamins. In addition, food is a great ally of the immune system.
“The recommendation is that a sedentary person consumes about 0.8 grams of protein per kilo. People seeking hypertrophy and muscle mass can consume 1.2 to a maximum of 2 grams of protein per kilo, depending on individual needs,” emphasizes Deborah.
According to her, in addition to eggs, we must take into account the other protein-rich foods that we consume throughout the day and that, if added together, can end up exceeding the daily recommendations of this nutrient. After all, every diet must be diversified and we should not look for a single option as a source of nutrients.
Other options for gaining muscle mass
Fortunately, there are other foods that contain equal or even higher amounts of protein than eggs and can therefore act as alternatives to supplement your diet. Options include: red and white meat; fish; oilseeds; quinoa; milk and dairy products.
Dr. Deborah Beranger also points out that animal proteins, such as red meat, fish, and chicken, have a higher bioavailability. That is, they are better absorbed by the body.
“Plant-based proteins, on the other hand, have a lower bioavailability, their absorption occurs in smaller quantities. Therefore, vegan patients, who do not consume animal-based proteins, should eat a greater amount of foods rich in animal-based proteins, such as walnuts, broccoli, almonds, quinoa, lentils, chickpeas and oats”, advises the endocrinologist.
Finally, Dr. Marcella Garcez emphasizes that the most important thing for those who want to increase their protein intake to gain muscle mass is to seek out a specialized professional.
“Only a doctor can perform a nutritional assessment, taking into account factors such as age, weight, sex, height, family history of health and intensity of physical activity, to recommend the ideal amount of protein for your body and the best way to ingest without putting your health at risk,” concludes the doctor.
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.
