Eggs: A Key Component in Healthy Weight Gain, Experts Say
WASHINGTON, D.C. - For individuals looking to safely gain weight, especially those aiming to build muscle mass, incorporating eggs into their diet is a strategy backed by leading health organizations. A growing body of evidence, highlighted by the Mayo Clinic, AARP, and U.S. Anti-Doping Agency,suggests eggs are a nutrient-dense and versatile food that can play a significant role in achieving weight gain goals.
The challenge of gaining weight often lies in increasing overall calorie intake. The Mayo Clinic recommends focusing on unprocessed, whole foods like eggs, and suggests increasing meal frequency – opting for five or six smaller meals instead of three large ones – to make calorie consumption easier. Eggs can be seamlessly integrated into various meals, from omelets at breakfast to hard-boiled additions to salads and sandwiches at lunch, or as a protein-rich topping for dinner, like a poached egg on sautéed vegetables and chickpeas.
Crucially, gaining weight effectively involves prioritizing protein intake, especially when combined with strength training. The AARP advises that as individuals age,protein needs increase to maintain or build muscle. To support muscle weight gain, a target of 1.2 to 1.3 grams of protein per kilogram of body weight daily is recommended. The U.S. Anti-Doping Agency notes that research indicates the amount of protein consumed, rather than the timing, is more important for muscle gain, particularly when sourced from a varied diet including meat, eggs, dairy, legumes, and plant sources.They found no absorption issues with high-protein meals containing over 25 grams of protein from these slower-absorbing sources.
However, consumers are strongly cautioned against consuming raw eggs due to the risk of Salmonella contamination, which can cause foodborne illness with symptoms like vomiting, cramps, diarrhea, and fever, lasting up to 10 days – and possibly months for bowel recovery – according to the Mayo Clinic. The U.S. Food & Drug Administration advises serving eggs immediately after cooking and avoiding leaving cooked egg dishes at room temperature for more than two hours (or one hour if the temperature exceeds 90°F) to prevent bacterial growth.
