Protein is an essential nutrient for bodybuilders looking to increase their muscle mass and repair damaged muscle tissue.
Although there are lots of different sources of protein that a bodybuilder can consume to ensure they get their recommended quota (around 1.4-1.7g of protein per kg of body weight each day), one of the most useful, convenient and inexpensive protein sources is egg whites.
Egg whites are a fantastic source of protein, containing around 3.6g of protein per egg white, equating to around 5% of a person’s daily protein requirements. Even better, a strain of protein found in egg whites, called RVPSL, has been linked to reducing blood pressure, and can be as effective as some low-dose, blood pressure lowering medications.
Protein from egg whites doesn’t just help to build muscles, but it makes you feel full, so egg whites are a great dietary source for managing weight or suppressing appetite. A single egg white has just 17 calories, so they’re also a low-calorie food.
Potassium is also found in egg whites, where a single egg white contains 54mg of this essential mineral that plays a role in heart and bone health. A number of studies also suggest that potassium can lower blood pressure. Maintaining cardiovascular health and general all-round fitness are important goals for bodybuilders, and the potassium found in egg whites can certainly assist in this aim.
The potassium level in egg whites is also evenly balanced with the sodium levels, which create the right chemical scenario necessary for muscle contraction, heart function, the transferring of nutrients through cells and nerve impulse transmission.
Bodybuilders endeavour to build muscles rather than fat stores, so it’s encouraging to know that egg whites are low in fat and contain no saturated fats. If you need to keep an eye on your cholesterol levels, egg whites are cholesterol free.
Egg whites are also a useful source of vitamin B2, or riboflavin. In fact, 62% of an egg’s vitamin B2 is located in the egg white. Vitamin B2 helps with releasing energy from carbohydrates, so it’s ideal for giving you the push you need to work out at the gym. It also helps with metabolism functioning and the production of red blood cells, both vital for keeping you feeling energised and well. As an antioxidant that breaks down toxic, free radicals that can build up during exercise, this vitamin also helps keep your immune system in good shape.
Although egg whites could be considered a bodybuilder’s best friend, it’s worth noting that there are some nutrients that are present in the yolk only, so it’s not a good idea to skip eating whole eggs entirely. For example, vitamin B12, vitamin D, iron and choline are some of the nutrients that are found only in the yolk and not the egg white, but are still important for a bodybuilder’s overall health.
To ensure you get all-round supplementation to boost your muscle growth, Strength & Steroids has a wide variety of high quality products to help you achieve your goals.