If you have a good rest and adequate nutrition, your muscles will soon reach the goal of nirvana and become more swollen and full than before, and the task of increasing muscles will be basically completed.
There are many nutrients in muscle, among which protein is the most important, because muscle itself is made of protein. At present, it is recognized by the fitness circle as an efficient way to supplement protein. One is to eat egg white, and the other is to drink protein powder.
Today, Bian Xiao wants to take this opportunity to talk with you about eating egg white, because Bian Xiao found that many people who exercise have an obsession with egg white, and they usually eat it in the direction of exhausting the old hen.
1. Why do people who gain muscle tend to eat egg whites?
Egg white is a high-quality source in protein. Every 100g egg white contains protein as high as 1 1.6g, while the fat content is only 0.1g.
In addition, the absorption and utilization rate of protein in egg white is very high, reaching 98%. This also shows that every 100g of egg white can add 1 1.368g of protein to human body.
Secondly, its contents of trace elements (calcium, phosphorus and iron) and vitamins (A and B) are very high, which can help muscles to repair and grow better.
2. Is it too high to eat 30 eggs a day?
It is most appropriate for people who exercise to eat a few a day. Actually, this can be roughly estimated.
Under normal circumstances, the daily protein mass required by normal adults is 0.8 g per kilogram of body weight; If it is exercise, the protein content per kilogram of body weight should be1.2-1.4g; If there is a need to gain muscle, it is most appropriate to control the weight per kilogram at1.6-1.8g.
In order to figure out how much egg white we need to eat at most, let's calculate it according to the maximum value1.8g.
A normal adult male weighs about 65kg. If his weight is 1.8g per kg, he needs to consume 1 17g of protein every day. Assuming that these protein are completely provided by egg white, you need to consume about1009g of egg white.
Considering the absorption rate of 98%, it is 1030 g. The protein content of an egg white is about 35g, and you need to eat nearly 30 eggs every day.
Therefore, in the case that your protein only comes from egg whites, you only need to eat 30 egg whites at most every day. But in fact, our daily intake of protein is as high as 80 grams, so eating 30 egg whites every day is obviously beyond the standard.
3. How many are the most suitable and reliable to eat every day?
Experts and scholars have done relevant research on this issue. Jeff, a professor of physiology in Connecticut, USA? Wallach once pointed out that eating 1-2 egg whites every day is the most suitable and economical for muscle growth.
Therefore, bodybuilders don't have to work hard in the direction of exhausting old hens. After all, laying eggs is not easy.
4. Will eating 30 egg whites a day hurt the kidney?
Although there is no direct evidence that excessive consumption will damage the kidneys, we should be vigilant, especially those with basic kidney disease.
Because protein contains nitrogen, and the human body's demand for nitrogen is certain, the excess must be discharged. In the process of excretion, the liver needs to convert nitrogen into urea first, and then the kidney excretes urea.
Therefore, excessive intake of protein will increase the burden on liver and kidney.