Bodybuilders eat raw eggs mainly because of tradition, convenience, and the belief that they deliver faster protein for muscle growth. This idea gained popularity decades ago and was made famous by Rocky Balboa drinking raw eggs on screen.
But science tells a different story. Cooked eggs actually provide better protein absorption, are safer, and eliminate the risk of foodborne illness. Knowing the pros and cons matters because protein timing, digestibility, and food safety are critical to maximizing bodybuilding results. In this article, you’ll learn the real reasons behind the raw egg trend, what research says about protein absorption, the risks involved, and whether raw eggs are worth it compared to cooked.
The History: Why Raw Eggs Became Popular in Bodybuilding
- Cultural Symbol: Popularized in movies like Rocky, raw eggs became a symbol of toughness and grit.
- Convenience: They offered quick, no-prep protein without needing a stove.
- Old Beliefs: Some athletes believed raw eggs preserved nutrients better and provided faster protein delivery.
Modern studies, however, have challenged these assumptions.
Protein Absorption: Raw vs. Cooked Eggs
One of the biggest myths is that raw eggs give you superior protein. Research shows otherwise:
- Cooked eggs: Around 90–94% of protein is absorbed.
- Raw eggs: Only about 50–64% is absorbed.
Source: Marshfield Clinic Health System (digestibility overview)
👉 Translation: Nearly half the protein in raw eggs goes unused by your body.
Muscle Protein Synthesis (MPS)
A 2022 study found that when participants consumed five raw or five boiled eggs post-workout, muscle protein synthesis rates were similar. So, raw eggs can trigger muscle growth—but cooked eggs provide more usable protein per egg. (MySportScience summary of the 2022 trial)
Nutrient Differences Between Raw and Cooked Eggs
- Raw eggs may retain slightly more antioxidants and omega-3 fatty acids since heat can reduce these.
- Cooked eggs deactivate avidin, a protein in egg whites that binds to biotin (vitamin B7) and prevents absorption. Cooking frees biotin for your body to use—important for metabolism, skin, and hair health.
Takeaway: Cooking eggs may slightly lower antioxidants but makes the protein and biotin more bioavailable.
The Safety Risks of Eating Raw Eggs
The greatest concern is foodborne illness, especially Salmonella:
- Risk: Roughly 1 in 20,000 eggs may be contaminated.
- Symptoms: Fever, cramps, nausea, vomiting, diarrhea.
- High-risk groups: Pregnant women, elderly adults, children, and those with weakened immunity.
According to the FDA and CDC, cooking eggs until whites and yolks are firm is the only reliable way to eliminate Salmonella.
Real-World Example: The 30 Eggs a Day Experiment
A 2025 experiment reported in the New York Post followed a man eating 30 eggs daily for a month (both raw and cooked).
- Results: He gained 13 pounds of muscle, improved strength, and lowered triglycerides.
- Downside: He experienced digestive issues while eating raw eggs, which disappeared once he switched to cooked eggs.
This illustrates that while eggs support muscle growth, raw consumption can hurt digestion and comfort.
Why Some Bodybuilders Still Eat Raw Eggs
- Tradition & Psychology: Drinking raw eggs feels “hardcore” and old-school.
- Convenience: No stove, pan, or cleanup required.
- Perceived Speed: Many assume raw protein digests faster (though it doesn’t).
- Taste Preference: Some like adding raw eggs to shakes (safer only if pasteurized).
Are Raw Eggs Worth It for Bodybuilders?
No—cooked eggs are better. Here’s why:
- Safer (no Salmonella risk)
- Nearly double the protein absorbed
- No biotin interference
- Just as effective for stimulating muscle growth
👉 If you want convenience, use pasteurized liquid egg products—safe to add to smoothies without cooking.
Practical Tips for Bodybuilders
- Best Post-Workout Option: 2–4 cooked eggs plus a carb source (rice, oats, or toast).
- Shakes: Replace raw eggs with pasteurized liquid egg whites.
- Leucine Trigger: Each egg provides ~0.5 g leucine. Pair eggs with whey protein or chicken to reach the ~2–3 g leucine threshold for maximum muscle protein synthesis.
- Daily Intake: 2–6 whole eggs per day works for most lifters, depending on total protein goals.
FAQs About Raw Eggs and Bodybuilding
1. Do raw eggs build more muscle than cooked?
No. Studies show muscle protein synthesis is similar, but cooked eggs provide more usable protein overall.
2. Can eating raw eggs make me sick?
Yes. Raw eggs can carry Salmonella, causing serious illness.
3. Do raw eggs digest faster than cooked eggs?
No. Cooked eggs are digested and absorbed more efficiently.
4. Is it safe to put raw eggs in protein shakes?
Only if they are pasteurized. Regular raw eggs are unsafe.
5. Do raw eggs have more nutrients?
They may have slightly more antioxidants, but cooking improves protein and biotin absorption.
6. How many eggs should a bodybuilder eat daily?
Most consume 2–6 eggs daily, balancing with other protein sources like chicken, fish, or whey.
7. What’s the best way to eat eggs for muscle growth?
Boiled, scrambled, or in omelets—safe, digestible, and effective.
Conclusion
Bodybuilders eat raw eggs mostly out of habit, tradition, or convenience, but the science is clear: cooked eggs are safer, better absorbed, and just as effective for building muscle.
If you’re serious about muscle growth and health, skip the raw eggs. Choose cooked or pasteurized options instead.
👉 Action Step: Add 2–4 cooked eggs to your daily routine or use pasteurized liquid egg whites in shakes for safety and convenience.