Eggs are one of the most nutritious foods you can eat. They contain high-quality protein, healthy fats, vitamins, minerals and antioxidants. For these reasons, eggs are a great food to support muscle building and recovery from exercise.
This article provides a detailed overview of how eggs can help you build muscle. It covers how much protein is in eggs, how many eggs you should eat per day, the best time to eat them and more.
How Much Protein Is in Eggs?
Eggs are a rich source of protein, with each large egg providing about 6 grams of protein (1).
The protein found in eggs contains all 9 essential amino acids needed to build and maintain muscle tissue (2).
What’s more, egg protein has a high biological value, meaning it’s well absorbed and utilized by your body (3).
Eggs also contain a good ratio of amino acids to optimize muscle protein synthesis, the process your body uses to build new muscle (4).
How Many Eggs Per Day to Build Muscle?
Most research recommends eating around 0.6–0.8 grams of protein per pound (1.3–1.8 grams per kg) of body weight per day to build muscle (5, 6).
For a 165-pound (75-kg) person, this equals about 100–130 grams of protein daily.
Given that eggs provide about 6 grams of protein each, that translates to roughly 17–22 eggs per day.
Of course, eating this many eggs isn’t very practical or healthy. Dietary cholesterol is not linked to high blood cholesterol or heart disease for most people (7).
Still, eating this quantity would provide an excessive amount of cholesterol and likely displace other nutritious foods from your diet.
For these reasons, a more realistic recommendation is to eat up to 3 whole eggs per day, which provides about 18 grams of protein (8).
When to Eat Eggs to Build Muscle
Research shows that 20–40 grams of protein per meal may be ideal for stimulating muscle protein synthesis (9, 10).
Spreading protein intake evenly throughout the day, including at breakfast, helps maximize muscle growth (11, 12).
Thus, including eggs at meals and snacks throughout the day may be the best way to eat them to build muscle.
In one study, men who consumed eggs for protein at breakfast increased their feeling of fullness and ate fewer calories at lunch compared to those who ate a bagel breakfast (13).
Here are some examples of meals and snacks you can eat eggs with throughout the day:
- Breakfast: Omelet, scrambled eggs, egg sandwich
- Lunch: Egg salad sandwich, hard boiled eggs
- Dinner: Frittata, eggs cooked in curry or stir fry
- Snacks: Hard boiled eggs, deviled eggs
Best Ways to Prepare Eggs
Eggs are versatile and can be prepared in many different ways.
Cooking eggs does not damage the protein quality, as long as they’re cooked without high heat or overcooking (14).
Here are some healthy ways to cook eggs:
- Poached
- Soft/hard boiled
- Scrambled
- Sunny side up or over easy
- Omelet
- Baked or fried eggs
Raw eggs may not be the best choice. Raw egg whites contain a protein called avidin, which can bind to biotin and prevent its absorption. Biotin helps metabolize fat and protein (15).
A deficiency in this vitamin is rare but can cause symptoms like hair loss, impaired immunity and fatigue (16).
Cooking eggs deactivates avidin, allowing your body to absorb biotin normally (17).
What’s more, there are risks associated with eating raw eggs, such as Salmonella infection (18).
For these reasons, cook your eggs. Any cooking method will deactivate avidin and eliminate any bacteria present.
Whole Eggs Are Best
Whole eggs provide the most nutrients and protein compared to egg whites or yolks alone.
Although the egg yolk contains cholesterol and fat, it also packs nutrients. These include (19, 20):
- Vitamin A: Needed for immune function, eye health and proper growth and development.
- Vitamin D: Supports bone health, immunity, mood and heart health.
- Choline: Plays a key role in brain health and metabolism.
- Lutein and zeaxanthin: Antioxidants that support eye health.
- B vitamins: Involved in energy production in your body.
- Omega-3 fats: Support brain and heart health.
The egg white contains over half the egg’s protein, along with some B vitamins and minerals like selenium, zinc, calcium and iron (20).
Eating whole eggs provides the benefits and nutrients of both the yolk and white.
Add More Protein Sources
While eggs are great for building muscle, eating a variety of protein sources will provide your body with a range of amino acids for optimal muscle growth and performance.
Here are some examples of high protein foods:
- Meats: Chicken, beef, pork, lamb
- Fish and seafood: Salmon, tuna, shrimp, halibut
- Dairy: Milk, yogurt, cheese
- Legumes: Lentils, beans, peas
- Nuts, nut butters and seeds
- Protein powder
Try to eat a variety of protein foods to meet your needs. Adding eggs to your meals and snacks is an easy way to increase your daily protein intake.
Eat Carbs and Healthy Fats Too
While protein is important, eating a balanced diet with plenty of carbs and healthy fats is also key.
Carbs fuel your workouts and help your body utilize protein for muscle growth (21, 22).
Healthy fats like olive oil, coconut oil, avocados and nuts provide energy and the building blocks for hormones that support muscle growth and testosterone production (23, 24).
Make sure your diet includes lots of vegetables, quality carb sources like quinoa, potatoes, rice and fruit in addition to lean proteins and healthy fats.
Lift Weights and Exercise
While diet is crucial, lifting weights and exercising are just as important for building muscle.
Resistance training like weight lifting causes small tears in your muscle tissue. Consuming protein helps repair these tears and stimulates muscle protein synthesis, promoting muscle growth (25).
Aim to engage in resistance training at least 2–3 days per week and give your muscles 48 hours to recover between sessions.
The Bottom Line
Eggs are a nutritious, protein-packed food that can help support muscle building.
Aim for around 3 whole eggs per day as part of a diet rich in proteins, carbs and healthy fats. Spread protein intake throughout the day for optimal results.
Combine your egg intake with strength training to maximize growth and recovery.
