A healthy living blog from Marshfield Clinic Health System

Does consuming raw eggs build more muscle?

In the bodybuilding world, adding raw eggs to shakes and smoothies is considered a quick way to get more protein to build muscle. However, most people who advise against drinking or consuming raw egg for muscle gain warn about the dangers of salmonella.

person cracking an egg into a bowl to consume raw egg for muscle gain

Consuming raw eggs is considered a quick way to get more protein to build muscle. However, this can be dangerous as it could cause salmonella.

Avoiding foodborne illness is a good reason to cook your eggs, but it’s not the only reason. You may be surprised to learn cooked eggs offer more nutritional benefits than raw ones, said Corrie Staff, a Marshfield Clinic Heath System dietitian.

“Eggs are like a multivitamin pod,” Staff said. “There are so many benefits to eating whole, cooked eggs compared to consuming raw eggs.”

Cooked eggs are better protein sources

If you’ve been consuming raw eggs in the name of muscle gains, it’s okay to choose a hard-boiled egg next time. In fact, cooked eggs pack a bigger protein punch.

Cooking breaks down protein to make digestion easier,” Staff said. “Our bodies absorb 50 to 60 percent of the protein in raw eggs compared to 90 percent of the protein in cooked eggs.”

The benefits of eating cooked eggs go beyond absorbing protein. Eggs contain a water-soluble vitamin called biotin that’s important for hair and nail growth, nervous system health and processing carbs. Raw egg contains a protein called avidin that prevents biotin from being absorbed. Breaking down the protein through cooking lets our bodies absorb the biotin in eggs.

If you go raw eggs, go pasteurized

If you choose to consume raw egg, opt for pasteurized. Pasteurized eggs are gently heated to reduce risk of foodborne illness.

Keep raw shell eggs in the refrigerator to prevent bacterial growth. These eggs are washed to remove bacteria from the hen and the environment. The process also removes the egg’s cuticle – the thin protective layer that naturally keeps bacteria from getting inside. It’s harder for bacteria to grow on the shell when the egg is stored below 40 degrees F.

Try whey protein, Greek yogurt or soy milk in your shakes or smoothies with scrambled eggs on the side to get more protein in your diet.

For nutrition recommendations, talk to a Marshfield Clinic Health System provider.

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