Lose weight and Gain Muscle in 2 Weeks With This Simple EGG DIET According to research, having protein, say eggs within two hours after your workout aids in body repair and muscle growth. As we`ve said, eggs are rich in protein and protein is a key nutrient for building bigger and stronger muscles.

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In a nutshell:

In the study on 10 healthy young men who regularly lift, it was found that eating three whole eggs, which collectively account for 18g protein and 17g fat, within five minutes after a leg workout resulted in greater muscle gain than just eating egg white. Specifically, researchers measured the participants` myofibrillar protein synthetic response or the rate at which protein fibers repaired themselves after the small tears caused by their workouts.

It was then discovered that whole egg consumption promoted a significantly greater protein fiber repair and recovery than the egg-white-only diet did. The researchers concluded that the greater muscle-building response had to do with the food synergy. Put simply, food components had an advantage by working together to stimulate a greater protein synthesis response than simply eating protein alone. On the other hand, egg whites, albeit having the same amount of protein, lack the nutrients that egg yolks have.

All those non-protein food components may be assisting dietary amino acids to boost the post-workout muscle-building response. What an egg diet looks like There are a ton of versions of the egg diet. In every version, eggs always take the centerpiece where protein intake is concerned. The traditional egg diet is the most popular version.

It works similarly to other high-protein, low-carbohydrate diets. In this plan, you can eat protein from other sources. - 2 eggs and a low-carb veggie for breakfast - eggs or lean protein and low-carb veggies for dinner 2. Egg and grapefruit diet For this meal plan, you`ll be using the same low carb, high protein guidelines as before.

You`ll be eating half a grapefruit at each meal with your egg or lean protein. - one serving of lean protein with spinach and half a grapefruit - one serving of lean protein like eggs or fish and half a grapefruit Also known as the egg-only diet, this involves eating eggs and having water only at every meal. Since it`s very restrictive, it isn`t recommended for those who are looking to build muscle as you won`t get much energy from this diet alone to sustain your workout. Following an egg diet also brings about some health risks, especially if done for an extended period.

Some health risks you need to take note of when doing the egg diet are calcium deficiency, reduced bone density, low fiber, and low calories. 4 egg-based recipes for muscle gain Eggs are called the perfect protein because they have all the essential amino acids in the amounts the human body needs. With a whopping 6g of protein per egg, this superfood surely has a major contribution towards muscle-building while also providing the body with healthy fats and other nutrients like vitamin D and vitamin B12. Here are a few highly nutritious and yummy egg recipes you can add to eat post-workout: Instead, use eggs to create high-protein wraps.

Egg wraps are a quick and convenient way of increasing the branch chain amino acids or BCAAs in your body to facilitate muscle building. 4. Let it cook for 30 seconds. 7.

Let egg wraps cool slightly (or fully), top your desired fillings, roll and serve.

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