Why Do Bodybuilders Eat Raw Eggs? A Rocky Balboa Legacy

Bodybuilders have much more to focus on than simply lifting weights at the gym. According to research, having a well-defined diet strategy is as vital as following strict workout programs ^[1].

Finding the right balance of macronutrients is as difficult as it is crucial. Adjusting daily protein intake, in particular, takes a toll on many fitness enthusiasts. Experts suggest that around 1.6 to 2.2 grams of protein per kilogram of body weight should be consumed for optimal results ^[2].

The average diet is not sufficient to fulfill this requirement. So, bodybuilders turn to efficient alternatives. In the modern kitchen, eating eggs is the quickest, healthiest, and most convenient way of getting some extra protein content.

But nowadays, people are following the trend of eating raw eggs. While that might not sound appetizing to most, drinking raw eggs is considered to be beneficial for bodybuilders.

In this article, we’ll explore the benefits of earring raw eggs, the associated risks, and all the other important information necessary to help you lead a healthy, fitness-oriented life.

Key Takeaways

• Raw eggs offer no nutritional benefits to bodybuilders in comparison to cooked eggs. They both contain roughly the same amount of protein and fat.
• One of the major benefits of eating raw eggs is that they eliminate the hassle of cooking and are quickly available.
• Contrary to popular belief, cooked eggs are more bioavailable ^[3]. Studies reveal that around 90% of the protein content in cooked eggs can be absorbed by our tissues. Raw eggs only offer around 50% bioavailability.
• There is a very low probability of contracting salmonella by eating raw eggs. Research states that 1 in 30,000 eggs can cause this disease ^[4].
• Consumption of raw eggs on a daily basis (in larger volumes than normal) may lead to biotin deficiency over time ^[5].

Is Raw Egg Better Than Boiled Egg?

No, eating raw eggs is not better for your health or fitness compared to eating boiled or cooked eggs. That is because both offer virtually the same nutritional composition with some minor differences.

According to research-based studies, the only major distinction between both is the highlighted risk of contracting Salmonella infection while eating raw eggs ^[6].

Hard-boiled and raw eggs contain the same amount of protein – around 6.3 grams on average. Fried eggs have a somewhat lower protein content at 6.26 grams, but the difference is highly insignificant.

So, eating or drinking raw eggs only serves one major advantage – it does not require prep time, which makes the whole process really convenient.

Why Do Bodybuilders Eat Raw Eggs?

Whatever the perceived risks or benefits of eating raw eggs might be, it’s a fact that bodybuilders are doing so in large numbers.

So, what compels them to eat raw eggs instead of cooked ones? Let’s find out.

Zero Prep Time

Bodybuilders often have busy lives. Between competitions, career, and workouts, they hardly get any time to prepare elaborate meals.

For a fast protein source, it’s easier to simply chug raw eggs without taking the time to prepare and cook them.

This is the primary reason why the trend of drinking raw eggs is becoming increasingly common in the fitness realm.

Easily Consumable

To someone who’s eating them for the first time, raw eggs might feel indigestible, icky, and slimy. But for people who do so regularly, it is a convenient, time-saving procedure.

All they need to do is grab an egg and chug it down. Doing so merely takes a few seconds and provides them with a fresh bout of protein.

Because of how easily available and consumable eggs are, eating them raw has become a fad within the bodybuilding community.

Misconception of Cooking and Nutrients

In the fitness community, it’s a shared misconception that cooking can reduce the nutritional richness of any type of food.

According to this school of thought, cooking a raw egg can break cellular walls and fibers, causing protein and other nutrients to seep out. Thus, they believe that cooked eggs have slightly lower nutritional benefits compared to the raw alternatives.

However, this is not the case. Cooked and raw eggs do share differences, but there is nothing major in terms of nutrients offered.

Cooking Adds Extra Calories

For bodybuilders, calorie maintenance is even more important than the average individual ^[7]. Professional athletes, in particular, pay extra attention to what and how much they eat for breakfast, lunch, and dinner.

When the margin for error is so small, even a small number of extra calories can take you away from your fitness goals.

Cooking can add some excess calories to raw foods. Various ingredients, even the essential ones like spices, contain calories that can add to the overall daily calorie intake of the individual.

As such, bodybuilders who are very particular about maintaining the calorie count will prefer raw eggs.

Misconception of Bioavailability

Bioavailability refers to the rate at which a nutrient is absorbed by the target tissue or organ in the body. In simpler words, it is a measure of how much (quantity) of a particular substance enters the bloodstream and is made accessible for supporting physiological activity ^[8].

In the fitness community, there is a widespread misconception that raw eggs offer more bioavailability compared to cooked eggs. But that is not the case at all. Many scientific studies have disproved this theory.

One particular study rejected the idea that raw eggs can deliver protein content faster to muscles and tissues compared to boiled eggs ^[9]. The study also revealed that the opposite might true, and that cooked eggs can provide more absorbable protein compared to raw eggs.

Studies have demonstrated that approximately 90% of the protein content in cooked eggs can be effectively assimilated by our bodily tissues, while raw eggs provide a significantly lower bioavailability of approximately 50%.

Bodybuilders Tend to Follow Fads

Unfortunately, a lot of bodybuilders tend to go along with whatever is popular in the community at that moment. Right now, the trend of eating raw eggs is gaining traction and acclaim.

As such, it’s common to see other bodybuilders jumping on the bandwagon and doing the same. However, not all of them might be aware of the risk-benefit equation of doing so.

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How Many Raw Eggs Do Bodybuilders Eat?

There is no specified limit on how many raw eggs you can eat to get protein content and build muscle. However, you need to be cautious of the number because of the associated health risks.

Generally, consuming raw eggs is safe. But there is a slight risk of contracting Salmonella, which can be described as one of the worst experiences for the human body. The normal probability is very low – around 1 in 30,000. However, with each raw egg that you consume per day, the probability of you being infected increases.

With cooked eggs, there are no such health risks. However, both cooked and raw eggs have one downside – high cholesterol content. Consuming too many whole eggs (raw or uncooked) can increase concentrations of LDL (the bad cholesterol) in your body, especially in the case of hyperresponders. This is associated with many health conditions, especially heart diseases.

So, while there is no limit to how many eggs you can eat per day, the number should be appropriate and based on your lifestyle and bodily requirements.

How Do Bodybuilders Eat Raw Eggs Without Getting Sick?

Generally, raw eggs can taste slimy and indigestible. They also carry the risk of infection and food poisoning. But bodybuilders eat them on a regular basis. They do so by deploying some handy tips:

• Choosing Pasteurized Eggs: Pasteurized eggs are heated to a certain temperature to kill all the harmful bacteria. They are generally safer to consume raw.
• Buying High-Quality Eggs: Raw eggs pose minimal risk to an individual if they are high-quality and bought from reliable sources. Fresh and uncracked eggs are less likely to have any contaminations.
• Proper Storage Techniques: Keeping eggs refrigerated is a good idea if you want to consume them raw later. At room temperature, there is a risk of bacteria multiplying.
• Washing Before Eating: Washing the egg with warm water before cracking it can remove any superficial contaminants.

Is It Safe for Bodybuilders to Drink Raw Eggs?

No, it is not completely safe to drink raw eggs. The consumption of raw eggs carries a slight risk of foodborne illness due to the presence of harmful bacteria like Salmonella. The risk becomes even more prominent if you have a weakened immune system.

The bacteria can be present on the shell or inside it. Even if you clean the shell thoroughly, there is no guarantee that the egg is not contaminated.

Risks of Eating Raw Eggs

Eating raw eggs is never advisable because of the potential health risks involved. Some underlying consequences of eating or drinking raw eggs are as follows:

Salmonella Infection

The risk of contracting Salmonella by eating raw eggs is very small. However, it is still possible. The threat depends on the source from where you bought the egg, how the egg has been treated, and more.

Symptoms of this infection can include stomach cramps, diarrhea, fever, and vomiting. In some cases, it may even lead to hospitalization, especially if you have a weak immune system.

Biotin Deficiency

Raw egg whites have a protein called avidin, which has an adverse effect on biotin and makes it unavailable for absorption.

Consumption of large quantities of raw eggs for longer periods, therefore, can lead to biotin deficiency in your body.

Digestive Discomfort

Not everyone can consume raw eggs easily. It leaves a slimy and bad aftertaste, making you feel nauseated and sick.

Therefore, you might be at risk of feeling digestive discomfort or food allergies after eating raw eggs.

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Final Words

While bodybuilders have adopted the idea of eating raw eggs, there are no functional benefits to doing so. Both cooked and raw eggs have similar nutritional compositions. In fact, the protein content of boiled eggs is absorbed more efficiently.

The only real advantage of eating or drinking raw eggs is convenience. It requires no prep time and is very convenient.

References

1. Lenzi, J. L., Teixeira, E. L., De Jesús, G., Schöenfeld, B. J., & De Salles Painelli, V. (2021). Dietary strategies of modern bodybuilders during different phases of the competitive cycle. Journal of Strength and Conditioning Research, 35(9), 2546–2551. https://doi.org/10.1519/jsc.0000000000003169
2. Iraki, J., Fitschen, P. J., Espinar, S., & Helms, E. R. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative review. Sports, 7(7), 154. https://doi.org/10.3390/sports7070154
3. Evenepoel, P., Geypens, B., Luypaerts, A., Hiele, M., Ghoos, Y., & Rutgeerts, P. (1998). Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. Journal of Nutrition, 128(10), 1716–1722. https://doi.org/10.1093/jn/128.10.1716
4. Hope, B. K., Baker, A., Edel, E. D., Hogue, A., Schlosser, W., Whiting, R. C., McDowell, R. M., & Morales, R. A. (2002). An overview of the Salmonella enteritidis risk assessment for shell eggs and egg products. Risk Analysis, 22(2), 203–218. https://doi.org/10.1111/0272-4332.00023
5. Office of Dietary Supplements – Biotin. (n.d.). https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
6. Salmonella and eggs. (2023, July 18). Centers for Disease Control and Prevention. https://www.cdc.gov/foodsafety/communication/salmonella-and-eggs.html
7. Cox, C. (2017). Role of physical activity for weight loss and weight maintenance. Diabetes Spectrum, 30(3), 157–160. https://doi.org/10.2337/ds17-0013
8. Price, G. (2023, July 30). Drug bioavailability. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK557852/
9. Fuchs, C. J., Hermans, W. J. H., Smeets, J. S. J., Senden, J. M., Van Kranenburg, J., Gorissen, S. H., Burd, N. A., Verdijk, L. B., & Van Loon, L. J. C. (2022). Raw Eggs To Support Postexercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? Journal of Nutrition, 152(11), 2376–2386. https://doi.org/10.1093/jn/nxac174