Evidence supporting the use of: Egg
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 5

Eggs are widely recognized as a valuable food in bodybuilding due to their rich nutrient profile and strong scientific validation supporting their benefits for muscle growth and recovery. Eggs are a complete protein source, containing all nine essential amino acids necessary for muscle protein synthesis. Several clinical studies have demonstrated that consuming whole eggs after resistance exercise increases muscle protein synthesis more effectively than consuming egg whites alone, likely due to the combination of protein, fat, vitamins, and minerals found in the yolk.

Eggs are also a rich source of leucine, a branched-chain amino acid that plays a critical role in initiating muscle protein synthesis. In addition to protein, eggs provide important micronutrients such as vitamin D, B vitamins, choline, and selenium, all of which contribute to overall health and support the increased metabolic demands of bodybuilding.

The digestibility and bioavailability of egg protein is among the highest of all dietary proteins, with a biological value close to 100, making it an efficient source for repairing and building muscle tissue. Numerous sports nutrition guidelines and reviews endorse eggs as a practical, affordable, and effective dietary choice for athletes and bodybuilders.

In summary, the use of eggs to support bodybuilding is strongly supported by scientific evidence, primarily due to their complete protein content, high digestibility, and positive effects on muscle protein synthesis.

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