A very mundane, cheap and nutrient-dense food provides almost 6 g of complete protein for only 78 kcal. It helps build muscle mass and quell hunger.
Verywell Health summarizes this potential: “Hard-boiled eggs are full of high-quality protein that helps build muscle and keep you full.”.
In addition, an average 50 g hard-boiled egg also provides approximately 5 g of fat and almost no carbohydrates.
On 100 g, ANSES also indicates 12.6 g of protein for 134 kcal, with 64% of energy coming from fat. This egg protein has a biological value 100reference for complete proteins rich in essential amino acids such as leucine.
Hard-boiled egg protein: what’s really in an egg
Cooked egg proteins are very digestible: around 90 to 94% are absorbed, compared to 50 to 74% in the raw state. This good digestibility means that a large part of the 6 g of protein in a hard-boiled egg is actually available to repair muscle fibers after exercise.
Egg white concentrates almost 4.2 g of protein per average egg. Mainly in the form of ovalbumin. The yellow provides approximately 3.4 g. Verywell Health remember that this yellow also concentrates choline, vitamins B12 and D, iron and selenium. Keeping the egg whole therefore maximizes proteins and micronutrients useful to the muscles.
Hard-boiled egg, muscles and satiety effect
Thanks to its complete proteins,hard boiled egg
stimulates muscle protein synthesis. Especially when combined with other sources of protein during the day. Egg protein serves as a benchmark for judging the quality of meat or milk.
For the person who works out or just wants to stay toned, it’s a reliable base that’s easy to transport and consume cold.
In addition, the protein plus fat combination of the yolk creates a strong satietogenic effect. Verywell Health explains that this high-quality protein density helps you feel fuller for longer.
Finally, with almost zero carbohydrates, the hard-boiled egg limits rapid variations in blood sugar. For breakfast or as a snack, many people snack less when they replace pastries or sweet bars with two hard-boiled eggs.
Use the protein hard-boiled egg correctly without fear of cholesterol
Egg yolks also provide about 186 mg of cholesterol per large egg, according to Verywell Health. For a long time, this worried the heart.
But some research has not linked daily egg consumption to heart disease. For example, an analysis published in the British Medical Journal does not find an increase in risk with one egg per day.
In a varied diet, one to two hard-boiled eggs per day can therefore serve as a protein snack, addition to a mixed salad or topping on avocado and tomato toast, as suggested Verywell Health.
A simple, filling and economical format to nourish your muscles.