Click Here for Free Bodybuilding and Fitness Magazine Subscription
Bodybuilding Egg Recipes
Egg are highest biological value of all protein foods, which is why bodybuilders include a lot of eggs in their diet. Most of the protein is in the egg white and most of the fat is in the egg yoke. When a bodybuilder is trying to gain size he will eat more whole eggs and when he is trying to get lean he will eat just the egg whites.
Try one of these bodybuilding egg recipes - delicious, and great for bodybuilders.
Boiled Eggs
Get some eggs, put them in a pot of cold water. Bring to a boil, once boiling turn down the heat to low. If you want the eggs to remain semi-liquid throughout, cook on low heat for 2-3 minutes. If you want the eggs to be soft boiled, cook on low heat for 3-5 minutes. If you want the eggs to have firm outer shell and semi-liquid yolk, cook on low heat for 5-6 minutes. If you want the eggs to be hard boiled, cook on low heat for 10-15 minutes. Remove the pot from the heat and set it in the sink. Immediately start pouring cold water into the pan, until all the hot water is replaced and the eggs are immersed in cold water. This prevents the eggs from continuing to cook and generally keeps the yolk from turning green. Refrigerate your hard boiled eggs until you are ready to serve them or use them in a recipe. The best way to peel hard boilded eggs is by gently rolling them on a hard surface to crack the shell, then peeling it off.
Calories: 77
Protein: 6 g
Carbs: 0.6 g
Fat: 5 g
Egg White Bodybuilding Recipes
Bodybuilding Scrambled Eggs and Veggies
8 egg whites (you can also use liquid egg whites or egg beaters)
3 Tbsp minced onions
3/4 tsp garlic powder
3 Tbsp water
Olive Oil
1 cup diced tomatoes
1 cup boiled and diced potatoes
1 cup diced zucchini
Combine egg whites, garlic powder, onion and water. Beat until mixture is slightly frothy. Using a paper towel, coat the bottom of a nonstick skilled with olive oil.
In skillet, combine tomatoes, potatoes and zucchini. Cook for 2 minutes on medium-high heat. Pour egg mixture over vegetables, and continue to cook on medium heat.
When mixture begins to set up at the bottom, gently lift cooked portion with a spatula so that uncooked portions can flow to the bottom. Continue doing this until eggs are done but still moist.
This recipe serves 2.
Calories: 67
Protein: 3 g
Carbs: 8 g
Fat: 1 g
Chocolate Banana Protein Bars
1 1/4 cup raw bananas
1 tsp ground cinnamon
2 Tbsp unsweetened cocoa powder
3 large egg whites
4 oz non fat milk
2 cups 100% whole grain old fashioned oatmeal
1/3 cup Stevia
1 Tbsp Udo's choice oil blend
1/2 cup Designer Whey Chocolate flavor ( or equivalent brand)
In a large mixing bowl, mix all ingredients. Preheat oven to 300 degrees. Pour mixture into a non-stick cake pan, and bake for 25 minutes or until firm. Allow to cool slightly, then cut to size. This recipe will make 8 small bars or 4 larger ones. Remember that if you make 4 servings, nutritional information will be doubled!
Calories: 188
Protein: 11.05 g
Carbs: 27.94 g
Fat: 4.56 g
For more great bodybuilding recipes checkout the Bodybuilding Cookbook.