The EGG DIET gain Muscle in 2 Weeks
Eggs are among the best post-workout snacks. Not only are they economical and portable, but they’re also packed with high-quality vitamins, minerals, and protein.
According to research, having protein, say, eggs within 2 hours after your workout Adds to body repair and gain Muscle in 2 Weeks .
In particular, the human body benefits a lot from protein after resistance exercises like weightlifting and body training.
Just eggs. Keep watching to know more about this understanding. The Role of Eggs on gain Muscle in 2 Weeks as we’ve said, eggs are rich in protein, and protein is a key nutrient for building bigger and stronger muscles.
In a study on ten healthy young men who regularly lift, it was found that eating three whole eggs, which collectively account for 18 grams of protein and 17 grams of fat within five minutes after a leg workout resulted in greater muscle gain than just eating egg whites.
It 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 gain Muscle in 2 Weeks response had to do with the food synergy.
Put food components had an advantage by working together to stimulate a greater protein synthesis response than simply eating protein alone.
Moreover, the yolk contains fats, including omega three fatty acids, vitamins, and minerals.
On the other hand, egg whites, albeit having the same amount of protein, lack the nutrient that egg yolks have. All those nonprotein 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. Generally, there are three main versions of this diet which are as follows let’s get to know about them briefly.
1- Traditional egg diet
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. And so besides eggs, you’re allowed to eat lean protein, low carbohydrate veggies such as broccoli, spinach, and kale fruits, typically one to two servings a day.
What is not allowed are high-carb foods such as rice, pasta, and bread. Your one-day meal plan could include two eggs and a low-carb veggie for breakfast, lean protein with a green salad for lunch, and 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.
Eating other fruits is prohibited. An example of a meal plan could include two eggs and half a grapefruit for breakfast, one serving of lean protein with spinach and half a grapefruit, and one serving of lean protein like eggs or fish and half a grapefruit.
3- Egg only Diet
The extreme Egg Diet also known as the egg-only diet 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.
Health Considerations eggs are a common food allergen, so needless to say, people who are allergic to eggs should not be doing the egg diet.
Following an egg diet also brings about some health risks, especially if done for an extended period.
What you need to take note of when doing the egg diet are calcium deficiency, reduced bone density, low fiber, and low calories.
Tired of those egg diets already?
Try these egg recipes. Then they won’t just help you build muscle, but also provide lasting energy.
More about them here for 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 6 grams 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 B-12 here are a few highly nutritious and yummy egg recipes you can add to eat post-workout.
1- egg wraps do away with tortillas for a minute. Instead, use eggs to create high-protein wraps, then fill them with turkey, avocado, low-fat cheese, or veggies.
Egg wraps are a quick and convenient way of increasing the branch, chain, amino acids, or BCAAs in your body to facilitate gain Muscle in 2 Weeks .
What you need Nonstick cooking spray one egg optional seasonings salt, pepper, paprika, basil, oregano what to do Number one heat a small skillet over medium heat, then coat it with nonstick cooking spray.
2- crack one egg in a bowl and mix well with a fork.
3- pour the egg into a hot pan and tilt the pan to spread and create a big circle on the bottom of the pen.
4- let it cook for 30 seconds. Sprinkle your desired seasonings.
5- Using a large spatula, carefully flip and let that side cook for another 30 seconds.
6- Remove from the pan and repeat with as many eggs as desired.
7- let egg wraps cool slightly or fully top your desired fillings. Roll and serve.
This time you’ll be using the microwave only, meaning no pan to be scrubbed and cleaned.
If you wish to reduce the yolks, feel free to substitute the two egg whites for one whole egg.
You should have at least one whole egg to get, not just the protein, but all the nutritional benefits whole eggs have to offer.
A pinch of kosher salt and black pepper, one small piece of whole grain bread, torn into pieces one-two cups of chopped kale and asparagus one tablespoon of shredded cheese.
- Crack the two eggs into a bowl or better yet, directly into a microwave-safe bowl.
- Season it with salt and pepper and mix well with a fork.
- Put in the small pieces of bread and chopped vegetables.
- Microwave on high for 30 seconds.
- Sprinkle with cheese and microwave for 15 to 30 seconds until eggs are set.
Another simple egg recipe anyone can easily make is the Curried Egg Salad. Learn how to make it here.
- Curried Egg Salad we recommend preparing the egg salad the night or two before. This way you can have it at breakfast and prepared in under five minutes.
- You can also use this as a sandwich spread or a filling wrap to take to work or the gym. Six hard-cooked eggs, peeled and chopped two to three tablespoons plain Greek yogurt one tablespoon mayonnaise one teaspoon Dijon mustard one and a half teaspoons Madras curry powder one-two teaspoon salt, quarter teaspoon black pepper.
- Quarter teaspoon cayenne pepper what to do number one using a medium saucepan, place eggs on it, then add water to COVID the eggs by an inch.
- Heat over medium-high until it begins to boil, and cover with a lid.
- Now remove it from heat and let it sit for ten minutes.
Pour out the hot water and cool the eggs by running cold water over them. Once the eggs are cooled down, peel them.
In a large bowl, stir together the remaining ingredients, then gently mix in eggs.
Omelet bowl, have some leftover brown rice. Use that and throw in some veggies you have in the refrigerator as well. If you’re out of spinach, you can use kale, peppers, tomatoes, and mushrooms instead.
One and a half cups of spinach, half a cup of cooked brown rice, one large egg two cups of egg whites, and a quarter cup of light shredded Mexican cheese on medium-high heat, saute spinach for about 60 seconds.
Once the eggs are cooked, assemble your bowl by adding cooked rice topped with egg mixture and cheese.
In addition to your egg diet, you might want to incorporate a workout regimen for better gain Muscle in 2 Weeks .