Drinking raw eggs has become a popular health and fitness trend among men looking to build muscle and strength. The practice involves consuming raw eggs, typically chicken eggs, either on their own or mixed into shakes or smoothies. There are several reasons why some guys choose to drink raw eggs despite potential health risks.
Protein Content
The main reason guys drink raw eggs is for the high protein content. A large chicken egg contains about 6 grams of protein along with vitamins, minerals and healthy fats. Consuming enough protein is crucial for building and maintaining muscle mass.
Many bodybuilders and athletes believe raw eggs are one of the best protein sources available. Cooking eggs denatures some of the protein, destroying heat-sensitive amino acids. Raw egg protein may be absorbed more efficiently than cooked eggs.
Drinking several raw eggs can provide a large dose of high-quality, bioavailable protein. Some guys aim to get 50+ grams of protein from raw eggs per day. This amounts to around 8-10 eggs.
Muscle Building
The high protein content of raw eggs makes them popular for muscle building and strength training goals. Protein provides the amino acids that are the building blocks for growing and repairing muscles.
Consuming sufficient protein allows the body to enter a positive nitrogen balance. This means the muscles can fully recover and grow bigger and stronger between workouts.
Many serious bodybuilders and weightlifters will drink raw eggs to optimize their protein intake. Raw eggs may be used alongside protein supplements and powders.
Pre- and Post-Workout
Raw eggs are often consumed around workouts to maximize the benefits. Drinking some raw eggs before training can provide amino acids to help fuel muscle performance and growth.
Having raw eggs immediately after training is important for quickly rebuilding damaged muscle fibers. The readily absorbable protein in raw eggs helps stimulate muscle protein synthesis.
Some fitness enthusiasts may consume 4-6 raw eggs both before and after workouts to enhance the effects.
Weight and Fat Loss
Raw eggs can support weight loss and getting lean due to the protein content. Protein is by far the most filling macronutrient, suppressing appetite and reducing calorie intake.
The high protein intake from raw eggs allows muscle mass to be maintained or even increased during periods of calorie restriction and fat loss.
Raw egg protein helps prevent the loss of metabolism-boosting muscle when burning fat. Some guys drink eggs when cutting body fat before a competition.
Anabolic Diets
Certain diets like the ketogenic or Anabolic diet may incorporate raw eggs. These diets are extremely high in protein with moderate fat and minimal carbs.
On an Anabolic diet, up to 30% of calories can come from raw eggs. This provides the protein needed to build muscle and strength while keeping carbs and insulin levels low.
Raw eggs allow guys following specialized diets to boost their protein intake from whole food sources.
Convenience
Drinking raw eggs is one of the quickest, simplest ways to consume protein. Raw eggs can be swallowed in seconds alone or mixed into a shake.
This compares favorably to cooking whole eggs or other protein-rich foods which takes more time and effort. Raw eggs are an easy protein source for people who struggle to meet their desired intake.
Low Cost
Eggs are one of the cheapest sources of protein available. At just $0.05-0.15 per egg, drinking several eggs per day is affordable compared to many other protein foods or supplements.
For people trying to increase their protein intake substantially, raw eggs present a cheap and easy option. A dozen eggs can provide over 70 grams of quality protein for less than $2 in many places.
Enjoyment
While the taste and texture of raw eggs may be unappealing to many, some people genuinely enjoy consuming them this way. Individuals following high-protein diets may grow to like the mild flavor of raw eggs.
The simplicity of drinking eggs rather than having to cook them can also be viewed as an advantage to some guys pursuing fitness goals.
Rocky Balboa
Drinking raw eggs became famous after being depicted in the Rocky sports movies. In various scenes, Sylvester Stallone’s title character Rocky Balboa is shown drinking raw eggs as part of his training regime.
Seeing their idol Rocky chugging raw eggs was influential for many viewers. This helped popularize the practice as a way for regular guys to emulate a champion bodybuilder and boxer.
Health Concerns
Despite potential benefits, there are also health risks associated with consuming raw eggs that need to be considered.
Salmonella
Raw eggs may contain Salmonella bacteria which can cause serious food poisoning. However, good farming and hygiene practices make Salmonella infections from eggs rare nowadays.
The shells of eggs may be where any Salmonella lurks rather than inside the eggs themselves. Risk is low if eggs from a reputable source are cracked hygienically into a glass rather than breaking directly into the mouth.
Biotin Deficiency
Raw egg whites contain a protein called avidin that binds to the vitamin biotin and prevents absorption. Over time, this can lead to a biotin deficiency.
The yolks contain plenty of biotin, so eating whole raw eggs rather than just whites reduces any problems. Alternatively, a biotin supplement can be taken.
High Cholesterol
Egg yolks are high in cholesterol, containing around 185mg per large yolk. For most people, dietary cholesterol has little impact on blood cholesterol levels.
But for some individuals, excess cholesterol from raw eggs could potentially affect heart disease risk. Checking with a doctor is advisable for anyone at risk of cholesterol issues.
Alternatives to Raw Eggs
For those concerned about raw egg safety or taste, there are alternatives that provide similar benefits:
Pasteurized Eggs
Pasteurized eggs have been briefly heated to destroy any potential Salmonella while keeping most proteins intact. Pasteurized eggs provide the nutrition of raw eggs without the food-safety risks.
Egg White Protein Powder
Protein powders made from egg whites contain all the amino acids without the high cholesterol levels of yolks. These can be used to make protein-rich shakes without eating raw eggs.
Whole Food Sources
Other high-protein whole foods like chicken, fish, beef, milk, yogurt, lentils and beans can be incorporated instead of raw eggs.
A variety of these protein-rich foods can provide ample protein for muscle building without any raw egg consumption.
Conclusion
Drinking raw eggs became popular thanks to protein-loving bodybuilders and the Rocky movies. The main attraction is raw eggs’ high protein content for building muscle and strength.
Despite some potential health risks, raw eggs remain an affordable, convenient protein source for guys trying to maximize their gains. However, anyone concerned about raw egg safety may want to consider some alternatives to enjoy the benefits without the risks.