Are Raw Eggs Good for Muscle Gain?

Related VIDEO: Are raw eggs good for bodybuilders to gain muscle?

One of the most popular questions on the bodybuilding forums, and strength training forums, is about raw eggs for mass gain. Eggs, and egg protein, have long been considered a superior food for bodybuilders, strength trainees, and athletes in general.. Trainees want to know whether it is okay for them to drink a bunch of raw eggs, Rocky Balboa style, for convenience. It makes sense why they would ask this. Bodybuilders, and strength trainees, want to get a lot of protein, and as well, a lot of calories, at times. It’s easier to gulp down a bunch of raw eggs than it is to consume the same amount cooked. They see this as an easy shortcut to getting a bunch of high quality protein, and perhaps, they see it as a good alternative to protein powders, which in addition to whey, and casein from milk, come in egg protein powders too. Many articles and videos claim that drinking raw eggs is a great way to gain muscle fast. Is this true? Does cooking raw eggs ruin the protein, like many claim? Are raw eggs a good source of protein for bodybuilders, strength trainees, and other athletes? This video considers the digestibility of cooked versus raw egg protein.

A big misunderstanding in assessing the value of egg protein, including raw eggs, is citing the “biological value” of egg protein. The biological value, or BV, measures how well a protein is “utilized” by the body once it is absorbed. All egg protein has a BV of 100. People assume this means that all egg protein is 100% digested and absorbed, but, in fact, the digestion of no protein is this efficient. There is always some unabsorbed protein, and whether the protein is heat treated or not definitely makes a difference.

See also: “Raw Food Claim: You Have Limited Enzymes & Need Live Enzymes from Food.”

Also see for written info on albumin, the most abundant protein in egg whites.

Egg Protein digestibility study, mentioned in video:

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