Best time to eat eggs for muscle growth and weight loss revealed

When to eat eggs to boost protein intake

According to the journal Food Function, if your goal is to increase protein intake, it’s best to spread it across multiple meals. Eating eggs in the morning may provide additional benefits.

The amount of protein you need per day depends on your age, sex, weight, and physical activity level. Adults are generally advised to consume at least 1.2 to 1.6 grams of protein per kilogram of body weight daily.

Protein is part of every cell in the body and is essential for cell repair and reproduction, physical growth and development, and a healthy pregnancy.

For muscle growth

The best time to eat eggs for muscle building is during the day and after exercise.

Protein in eggs plays a central role in building and developing muscle cells. For bodybuilders, protein intake may increase to 1.8–2.7 grams per kilogram of body weight — more than double the recommendation for less active adults.

To support muscle growth, distribute protein intake evenly throughout the day. This typically means four to five servings, including one around your workout.

Because protein helps accelerate muscle recovery and growth, it’s best consumed within an hour after strength or resistance training, as well as after aerobic exercise lasting an hour or longer.

Eggs are also rich in other nutrients that support muscle growth, including healthy fats and vitamins — many of which are found in the yolk.

For weight loss

Eat eggs for breakfast if your goal is weight loss. One egg contains about 71.9 calories.

High-protein foods like eggs are more filling than many other options. Eating them in the morning helps suppress ghrelin — the hunger hormone — which may reduce overall calorie intake throughout the day.

The protein in eggs also gives them a low glycemic index, meaning they don’t cause spikes in blood sugar. This can help prevent hunger and cravings.

Nutritional value of eggs

Two eggs contain:

• Calories — 143

• Protein — 12.4 g

• Total fat — 9.96 g

• Saturated fat — 3.2 g

• Cholesterol — 411 mg

• Carbohydrates — 0.96 g

• Iron — 1.67 mg

• Magnesium — 11.4 mg

• Phosphorus — 184 mg

• Sodium — 129 mg

• Vitamin A — 180 mcg

• Vitamin B12 — 1.02 mcg

Although eggs are a high-quality, whole-food protein source, they should not be your only source. Also consider poultry, fish, seafood, lean meats, dairy products, and plant-based options such as soy, legumes, nuts, and seeds.

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