Eggs and Bodybuilding The

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EGGS AND BODYBUILDING

THE “GOLDEN COUPLE”

Submitted by RonnyT on Mon, 2014-04-21 18:00

I wrote about Old School protein usage in

the blog-post on “GOMAD”. Another superfood very suited as bodybuilding food are EGGS!! Later in this blog-

post I‟ll explain how these Old School trainers used eggs to gain a lot of extra lean mass and to overcome a

plateau. This not only for the „natural” bodybuilders, but also true for the juiced one.

Vince Gironda

When we post on eggs we NEED to mention Vice Gironda. Vince Gironda nicked the “Iron Guru” was definitely

decades ahead of his time, first as a bodybuilder he never placed higher than second or third in a contest, simply

because he was "too ripped." Later as a gym-owner and nutritionist. Vince had some very unique methods with

training and nutrition.

In certain circumstances Vince Gironda recommend up to 3 dozen fertile hen-eggs a day, along with raw

(unhomogenized, unpasteurized) milk. Large amounts of fertile eggs, he said, is equal to the anabolic steroid

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http://www.1napsgear.org/



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Dianabol in effectiveness. He was unable to provide supporting scientific evidence for his theories, only

anecdotal, but scientific studies today explain us why. Later in this post more on that.

Eggs

Eggs have gotten a bad rap over the last few decades. Deemed bad for the heart by health experts, they have

been the subjects of criticism and scrutiny. But are our white (sometimes brown) friends really that unhealthy for

us? In the last few years, numerous health organizations have been vindicating eggs' reputation. So what are we

to believe; why were eggs chastised, only to be acclaimed again?

Old Egg Myths

It was previously thought that eggs raised blood cholesterol levels — one of the main causes of heart disease.

The yolk in a single large egg contains five grams of fat, so it was only natural for nutritionists to assume that

eggs clogged up people's arteries, especially since they also contain dietary cholesterol . Another myth was that

cholesterol is fat. That is simply not true. Cholesterol is a waxy substance that resembles fat, but has little to do

with it. Today, scientists know that cholesterol content in food and the cholesterol in our blood aren't as directly

related as once thought. So to unravel the mystery that is the egg, one must look at cholesterol. Bodybuilders

were told to eat only two yolks and remove the rest of the yolks from the eggs and only eat the egg-whites.

Eggs And Myostatin

One very interesting substrate of egg protein contained within the egg yolk is element known as follistatin.

Follistatin is highly effective as Myostatin antagonist inhibitor or blocker. Myostatin is a muscle growth inhibitor so

the potential ingestion of follistatin is a very positive factor for anyone looking to gain lean muscle mass naturally.

A couple studies indicated that a fertile egg yolk powder properly processed to preserve active follistatin, when

orally ingested, results in detectable serum follistatin. Furthermore, this resultant follistatin presence has

significant pharmacokinetic activity is shown by the hormonal down regulation of serum follistatin. Prior studies

confirmed that biologically active follistatin occurs primarily in the yolk membrane of fertile chicken eggs. Vince

Gironda instinctively found that out, just as he believed the combination with raw milk would work synergistically.

Of course the industry wants part of it and plans to sell us protein powders claiming the new found myostatin-

inhibitor is still present, also third parties are involved and try to take a patent on “Mother Nature”. Patent US

2007/0275036 A1 from the German Institute For Food Technology ,describes that follistatin is known to be

present in fertilized avian eggs and is biologically active to increase muscle mass and to facilitate muscle

regeneration in humans. Whereas the pasteurzation of liquid egg yolk is shown to inactivate the biological activity

of follistatin contained therein, it is described that freeze-dried emulsified egg yolk can be irradiated e.g. by

gamma radiation or by an electron beam for preservation without inactivating follistatin.

Only The White?

It has long been speculated that the yolk of the chicken egg contains a plethora of mysterious micronutrients and

growth factors, some of which have already been identified. It‟s no secret that Eggs have an optimal amino acid

profile, with the highest complete utilization and assimilation, compared to any other protein source. One egg

contains 6 grams of high-quality protein and all 9 essential amino acids… The yolk is the magic, however. The

yolk contains the majority of the copper, nearly all of the calcium, iron, folate, and B6, and 100% of the vitamins A

and E. As you can see from the data I have listed below(scroll down), the yolk contains 100% of the carotenoids,



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essential fatty acids, vitamins A, E, D, and K (6 items). The white does not contain 100% of any nutrient. The yolk

contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and b12, and 89% of the

panthothenic acid (9 items). The white does not contain more than 90% of any nutrient, but contains over 80% of

the magnesium, sodium, and niacin (3 items). The yolk contains between 50% and 80% of the copper,

manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and

protein. Egg Yolks also contain Essential Fatty Acids DHA and Arachidonic Acid, an important set of nutrients

that should not be overlooked. Egg yolks contain the long-chain omega-3 fatty acid DHA, which is necessary for

the brain and proper retinal function in the eye, and the long-chain omega-6 fatty acid arachidonic acid, which is

required for the healthy skin, hair, libido, reproduction, growth and response to injury. While fatty fish and cod

liver oil supply DHA in larger amounts, egg yolks have an advantage over these foods because they also contain

arachidonic acid and because they do not contain EPA, which interferes with arachidonic acid metabolism.

According to NutritionData.Com, one egg yolk contains 75 mg of arachidonic acid (AA), 20 mg of DHA, but no

EPA. Now, on to the good stuff! I recently stumbled upon a study that demonstrated egg YOLK protein has the

ability to increase vertical height in children. The Egg yolk protein as used in the clinical study showed a 25% or

so increase in longitudinal growth verse whey and casein! This egg protein used is a HIGHLY REFINED,SUPER-CONCENTRATED form of egg yolk protein. Egg yolk protein doesn‟t just contain amino acids, egg yolk

contains all sorts of growth factors and peptide compounds that are necessary to the proper development of the

embryo. The egg yolk is the starting point of life, and thus it must be a very special mixture of components to

support that optimal development. SO, I have since been hypothesizing the precise mechanism of action, and I

discovered an interesting fact: Although Essential Amino Acids(which are contained in the yolk) by themselves

will not cause growth hormone release, new studies have shown that the specific amino acids L-Lysine, L-

Arginine and L-glutamine CAN IN FACT increase Human Growth Hormone levels significantly, if supplemental

choline and B5 (calcium pantothenate) are taken at the same time. Well guess what? EGG YOLKS are an

excellent source of choline AND Vitamin B5! One egg yolk has about 300 micrograms of choline! Doing some

simple math, you can see that the amounts of Arginine, Lysine, glutamine, Choline, and Vitamin B5, all increase

substantially with greater egg yolk consumption. Choline is also an important nutrient that helps regulate the

brain, nervous system, and cardiovascular system, that will aid in recovery.

Eggs Are Loaded With Choline, an Important Nutrient For The Brain

Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins. Choline is an essential

nutrient for human health and is needed for various processes in the body. It is required to synthesize the

neurotransmitter acetylcholine and is also a component of cell membranes. A low choline intake has been

implicated in liver diseases, cardiovascular disease and neurological disorders. This nutrient may be especially

important for pregnant women. Studies show that a low choline intake can raise the risk of neural tube defects

and lead to decreased cognitive function in the offspring. In a dietary survey in the U.S. from 2003-2004, over

90% of people ate less than the daily recommended amount of choline! The best sources of choline in the diet

are egg yolks and beef liver. One large egg contains 113 mg of Choline.

Eggs Contain High Quality Proteins With a Perfect Amino Acid Profile

Proteins are the main building blocks of the body and serve both structural and functional purposes. They consist

of amino acids that are linked together, kind of l ike beads on a string, then folded into complex shapes. There are

about 21 amino acids that the body uses to build its proteins. The body cannot produce 9 of these amino acids,which are deemed as “essential” and must be gotten from the diet. The quality of a protein source is deter mined



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by its relative amounts of these essential amino acids. A protein source that contains all of them in the right ratios

is a good source of protein. Eggs are among the best sources of protein in the diet. In fact, the biological value(a

measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100.

Eggs Are Loaded With Lutein and Zeaxanthin, Which Protect The Eyes

There are two antioxidants in eggs that can have powerful protective effects on the eyes. They are called Lutein

and Zeaxanthin, both found in the yolk. Lutein and Zeaxanthin tend to accumulate in the retina, the sensory part

of the eye. These antioxidants significantly reduce the risk of Macular Degeneration and Cataracts, which are

among the leading causes of vision impairment and blindness in the elderly (16, 17, 18). In one study, eating 1.3

egg yolks per day for 4.5 weeks increased blood levels of Zeaxanthin by 114-142% and Lutein by 28-50% .

Eggs For Breakfast Can Help You Lose Body Fat

Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat. They score very high on a scale

called the Satiety Index, which is a measure of how much foods contribute to satiety (20). For this reason, it is not

surprising to see studies where eating eggs for breakfast leads to fat loss. In one study, 30 overweight or obese

women consumed either a breakfast of eggs or a breakfast of bagels. Both breakfasts had the same amount of

calories. The women in the egg group felt more full and ate less calories for the rest of the day and for the next

36 hours (21). In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight

improvements compared to the same amount of calories from bagels. The egg group (22):

Lost 65% more body weight.

Lost 16% more body fat.

Had a 61% greater reduction in BMI.

Had a 34% greater reduction in waist circumference (a good marker for the dangerous abdominal fat).

Not All Eggs Are The Same

It‟s important to keep in mind that not all eggs are created equal. Hens are often raised in factories, caged and

fed grain-based feed that alters the final nutrient composition of the eggs. It is best to buy Omega-3 enriched or

pastured eggs, they are more nutritious and healthier. However, conventional supermarket eggs are still a good

choice if you can‟t afford or access the others.

Cholesterol

First, one has to understand that cholesterol is not necessarily bad. Humans need it to maintain cell walls,

insulate nerve fibers and produced vitamin D, among other things. Second, there are two types of cholesterol:

dietary cholesterol and blood cholesterol . Both are important. Dietary cholesterol is found in certain foods, such

as meat, poultry, seafood, eggs, and dairy products. The second type (blood cholesterol, also called serum

cholesterol) is produced in the liver and floats around in our bloodstream. Blood cholesterol is divided into sub-

categories: High-Density Lipoprotein (HDL), and Low-Density Lipoprotein (LDL). LDL cholesterol is considered

bad because it sticks to artery walls. Very-Low-Density Lipoprotein (VLDL) is even worse. What is bad, however,



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is the amount of LDL blood cholesterol in the body. Too much of it can cause heart problems, but scientists are

now discovering that consuming food rich in dietary cholesterol does not increase blood cholesterol. At least that

is what some experts believe (they are somewhat disagreeing on the matter... as usual). Evidence showing that

eating a lot of dietary cholesterol doesn't increase blood cholesterol was discovered during a statistical analysis

conducted over 25 years by Dr. Wanda Howell and colleagues at the University of Arizona. The study revealed

that people who consume two eggs each day with low-fat diets do not show signs of increased blood cholesterol

levels. The thing is, many studies show that eggs actually improve your cholesterol profile. Eggs tend to raise

HDL (the “good”) cholesterol and they tend to change the LDL (the “bad”) cholesterol to a large subtype which is

not associated with an increased risk of heart disease. One study discovered that 3 whole eggs per day reduced

insulin resistance, raised HDL and increased the size of LDL particles in men and women with metabolic

syndrome. Multiple studies have examined the effects of egg consumption on the risk of cardiovascular disease

and found no association between the two. However, some studies do show an increased risk of cardiovascular

disease in diabetic patients. This needs further research though and probably doesn‟t apply on a low-carb diet,

which can in many cases reverse type II diabetes.

Standard

Egg whites contain the purest form of protein found in whole-foods. It is so high that nutritionists use them as the

standard when comparing other whole-food proteins. Their "biological value" — a measurement used to

determine how efficiently a protein is used for growth — is 93.7. Milk, fish, beef, and rice respectively have a bio

value of 84.5, 76, 74.3, and 64. The higher the value, the better the protein is absorbed. This is why many

bodybuilders include eggs in their diet. When a person eats beef, for instance, all of the protein is not necessarily

absorbed and used to rebuild tissue. Protein is a complex substance, which is why bodybuilding protein

supplement makers are constantly trying to refine the quality of their product and why some protein shake brands

boast that their protein is made from egg whites. Having said that, each large egg contains 6.3 grams of protein.

How to eat eggs

Raw, hands down. I know that many of you, especially women, will find this particularly difficult to accept. This is

primarily because of the slimy texture but if you whip them up in a shake you won‟t even know they are there.

Raw eggs are better because cooking them will damage the valuable nutrients like lutein and Zeaxanthin,

bioflavanoids present in egg yolk that are incredibly important for your vision. Heating the egg protein also

changes its chemical shape, and the distortion can easily lead to allergies. Further, when an egg is overcooked,

such as when it is scrambled, the cholesterol in it becomes oxidized, or rancid, and oxidized cholesterol can

increase your levels of inflammation and lead to numerous health problems. So if you want to get the maximum

health benefits that eggs have to offer, choose organic varieties and eat them raw. The next best would be soft-

boiled and then sunny-side up, with the yolk still very runny. If you are worried about getting salmonella from

eating raw eggs, as many people initially are. The risk is actually very, very small. When you carefully analyze the

risk of contracting salmonella from raw eggs, you will find that it is actually quite low. A study by the U.S.

Department of Agriculture earlier this year (Risk Analysis April 2002 22(2):203-18) showed that of the 69 billion

eggs produced annually, only 2.3 million of them are contaminated with salmonella. So simple math suggests

that only 0.003 percent of eggs are infected. The translation is that only one in every 30,000 eggs is

contaminated with salmonella. This gives you an idea of how uncommon this problem actually is. Vince Gironda

trained everyone who was anyone back in the 1960‟s, 1970‟s and 1980‟s. Larry Scott, the first Mr. Olympia wasone of Gironda‟s STAR pupils. Mohammed Makkawy, Mr Olympia contender, was another. Vince‟s Gym was



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frequented by a who‟s who of bodybuilding superstardom, but what many people didn‟t know was that Vince was

the ORIGINAL trainer of the movie stars. Vince was Arnold‟s Schwarzenegger‟s first trainer. When Joe Weider

brought Arnold to America in the 1960‟s, he sent him to the famous Vince‟s Gym. What happened when those

two egos met is the stuff of legend… and eyewitnesses swear it‟s true. A bulked -up Arnold shows up at Vince‟s

gym and says, “I am Arnold Schwarzenegger and I am going to be the greatest bodybuilder the world has ever

known.” The irascible and inimitable Vince replies, “You look like a fat fuck to me!.” Vince Gironda recommend 2

to 3 dozen fertile hen-eggs a day, along with raw (unhomogenized, unpasteurized) milk. Some people just NEED

many calories to grow. Even the bodybuilders on juice, when they hit a plateau. Vince much calories from eggs

and milk for a short time. If you stopped growing you need to give the body a "boost" with high calories/proteins

to stimulate growth for brief periods. You are not supposed to eat this much whole year long!!

Gironda’s diet program the “Hormone Precursor Diet”

Gironda believed that eggs were a) the most perfect food and b) they had a steroid like effect on the body

releasing growth hormones necessary for building muscle. He recommended that the bodybuilder make 3 special

eggs drinks and sip them throughout the day in-between meals. Vince‟s special protein drink: 12 (raw) eggs 6 oz

heavy cream 1 banana 1/3 cup of milk-and-egg protein powder The idea here is to keep the body in a constant

state of positive nitrogen balance. This is achieved by ingesting 30-50 grams of protein at least every 3 hours to

keep your blood-su

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