How do bodybuilders eat raw eggs and not get sick? The Surprising Myth vs. Reality

November 1, 2025 •

6 min read

Despite the iconic movie scene, research shows protein from raw eggs is only absorbed at about 50-60%, compared to 90% from cooked eggs. This reveals the myth behind the question, 'How do bodybuilders eat raw eggs and not get sick?', and points to a safer, more effective nutritional strategy.

Quick Summary

Modern bodybuilders generally do not consume raw eggs due to the significant risk of salmonella and inefficient nutrient absorption. The practice is an outdated myth, as cooking eggs dramatically increases protein bioavailability, making it a safer and more effective way to fuel muscle growth.

Key Points

The Rocky Myth: The image of drinking raw eggs for muscle is a movie-fueled misconception, not a common practice among modern, informed bodybuilders.
High Salmonella Risk: Raw eggs can contain Salmonella bacteria, which poses a significant health risk for food poisoning, causing symptoms like fever and cramps.
Poor Protein Absorption: Protein in raw eggs is only about 50-60% absorbed by the body, whereas protein in cooked eggs is absorbed at a much higher rate of 90%.
Biotin Interference: Uncooked egg whites contain avidin, a protein that prevents the absorption of the important B-vitamin, biotin.
The Safe Alternative: Many bodybuilders use pasteurized eggs or cooked eggs in their diets to safely consume protein without risk.
Smarter Nutrition: Safer and more effective protein sources for bodybuilders include cooked eggs, whey protein powder, and other alternatives.

The Rocky Myth vs. Modern Bodybuilding

For decades, the image of a determined athlete gulping down a glass of raw eggs was a cinematic symbol of gritty, old-school bodybuilding. This powerful visual, most famously portrayed in the movie Rocky, cemented the notion that raw eggs were a quick and potent source of protein for muscle building. However, as nutritional science has evolved, this tradition has been largely debunked as both dangerous and inefficient. The truth is that most serious modern bodybuilders, trainers, and athletes have long abandoned this risky practice in favor of safer, more effective protein sources. They recognize that the potential for contracting a foodborne illness like salmonellosis far outweighs any perceived benefit. In reality, the body absorbs far less protein from raw eggs than it does from cooked ones, making the practice counterproductive for those seeking to maximize their gains. The real secret to how some people avoid getting sick is often a combination of using specialized products and simply being fortunate in a 'numbers game,' not due to any inherent safety in the raw form.

The High Stakes of the Raw Egg Gamble

One of the most significant concerns surrounding the consumption of raw eggs is the risk of salmonella infection. Salmonella is a bacterium that can be found on both the inside and outside of an egg. While the risk of a single egg being contaminated might seem low (estimates have put it at around 1 in 20,000 in the U.S.), the sheer volume of eggs some bodybuilders might consume increases the odds of exposure. Symptoms of salmonellosis include diarrhea, fever, abdominal cramps, and vomiting, and can last for several days or even weeks. For individuals with a healthy immune system, the illness is typically mild. However, for vulnerable populations and in some rare cases, it can lead to severe or life-threatening complications.

To minimize this risk, safe handling and preparation practices are paramount, even if you are considering a raw-egg preparation. This includes always washing your hands and utensils after contact with raw eggs, and avoiding using cracked or dirty eggs. Cooking the eggs to an internal temperature of 160°F is the most effective way to kill any potential salmonella bacteria.

Inefficiency: Why Raw Eggs Are Bad for Gains

Beyond the safety risks, consuming raw eggs is simply an inefficient way to acquire protein for muscle building. Several scientific studies have shown that protein from cooked eggs is significantly more bioavailable than protein from raw eggs. Cooking denatures the proteins, making them more digestible for the body. One study found that the human body absorbed 90% of the protein from cooked eggs, but only about 50-60% from raw eggs. This means a bodybuilder trying to meet a specific protein target by drinking raw eggs is essentially wasting a large portion of the protein and money.

Another nutritional drawback of consuming raw eggs is the presence of a protein called avidin in the egg whites. Avidin binds to biotin, a B-vitamin vital for metabolism and healthy hair, skin, and nails, and prevents its absorption in the gut. Cooking the egg denatures avidin, eliminating this problem and allowing the body to absorb biotin properly. This is a common and often overlooked issue for those who drink raw egg whites as a protein source.

How Bodybuilders Safely Get Their Eggs

Knowing the risks and inefficiencies of raw eggs, modern bodybuilders have several far safer and more effective ways to include eggs in their diet. The most obvious is thorough cooking, whether scrambled, hard-boiled, or in an omelet. A simple cooked egg provides a highly bioavailable source of protein and essential amino acids without the salmonella risk.

For those who prefer a liquid egg product for shakes or smoothies, pasteurized eggs are the clear and safe choice. Pasteurized eggs are heated to a specific temperature for a set time to kill harmful bacteria, all while keeping the egg in its liquid state. They can be found in cartons in the refrigerated section of most grocery stores. While some may find the texture or whipping ability slightly different, the peace of mind and enhanced safety are worth it for many.

The process of safe egg preparation and selection:

Purchase with care: Always check egg cartons for an expiration date and ensure eggs are clean and un-cracked.
Refrigerate immediately: Storing eggs in their carton in the coldest part of the fridge keeps bacteria from multiplying.
Cleanliness is key: Wash hands and any surfaces that come into contact with raw eggs.
Cook thoroughly: Ensure the egg white and yolk are firm to the touch. The heat will kill any potential pathogens.
Use pasteurized options for raw preparations: If a recipe calls for raw egg (like a homemade mayonnaise), use pasteurized liquid egg products to remove the risk.

Raw vs. Cooked Eggs for Bodybuilders: A Nutritional Breakdown


Feature	Raw Eggs	Cooked Eggs	Rationale	Benefit to Bodybuilder
Protein Absorption	50-60%	~90%	Cooking denatures the protein, making it easier for the body to digest and absorb.	Cooked offers nearly double the usable protein.
Risk of Salmonella	High risk	Low/No risk	Heat kills bacteria. Raw eggs can contain Salmonella inside or on the shell.	Cooked eliminates a significant health risk.
Biotin Bioavailability	Low	High	Avidin in raw egg whites binds to biotin, preventing its absorption. Cooking denatures avidin.	Cooked allows proper absorption of biotin, important for metabolism.
Nutrient Preservation	Potential for some nutrients to be slightly more available.	Most nutrients retained, with better overall absorption.	While some nutrients might survive heat, the overall benefit of higher protein and biotin absorption is greater with cooked eggs.	Cooked offers a better overall nutritional profile.
Convenience	Quick to consume, but risky.	Easy to prepare, safe to store. Can be made in advance (e.g., hard-boiled).	Cooking adds a small amount of preparation time but removes risk.	Cooked provides a safe, versatile option for meal prep.

The Smarter, Safer Alternative

For bodybuilders seeking a high-protein diet without resorting to the health risks of raw eggs, there are numerous superior alternatives. Cooked eggs in any form—scrambled, hard-boiled, or in an omelet—offer the same high-quality protein and essential nutrients in a safe, bioavailable format. Protein powder, like whey, casein, or plant-based protein, provides a convenient and safe way to add a protein boost to smoothies and shakes. Other options include Greek yogurt, cottage cheese, lean meats, and soy milk.

Ultimately, the choice for a bodybuilder is no longer between the perceived convenience of raw eggs and the safety of cooked ones. It's about recognizing that the supposed benefits of raw eggs are a dangerous misconception. The reality is that modern nutrition offers safer, more effective, and more enjoyable ways to fuel muscle growth.

Conclusion: Discarding the Raw Egg Legacy

The enduring image of bodybuilders drinking raw eggs is more folklore than fact. While some individuals may take this gamble without immediately falling ill, they are playing a numbers game with their health and sacrificing nutritional efficiency in the process. The science is clear: cooking eggs makes the protein more digestible, eliminates the risk of salmonella, and ensures proper biotin absorption. Today's informed bodybuilders know that the path to a healthier, stronger physique is built on a foundation of safe, smart nutritional choices, not on dangerous myths of the past. Discarding the raw egg legacy is not just a matter of food safety; it's a step towards more effective and intelligent nutrition for muscle growth.

For further information on food safety and salmonella prevention, consult authoritative sources such as the U.S. Food and Drug Administration (FDA).

Note: All sources cited should be referenced in the provided citations field of the JSON output.

Frequently Asked Questions

No, it is not considered safe to eat raw eggs, even for bodybuilders. Raw eggs carry a risk of contamination with Salmonella bacteria, which can cause food poisoning. Cooking eggs thoroughly is the only way to ensure any bacteria are killed.

No, in fact, the opposite is true. While the total amount of protein is the same, cooking eggs makes the protein more bioavailable, meaning the body can absorb and utilize it more effectively. Studies show much lower protein absorption from raw eggs compared to cooked ones.

The risk of contracting salmonella from raw eggs is real, though the exact chance can vary. While estimates suggest it's a small percentage, consuming multiple raw eggs increases the risk of exposure. The symptoms of salmonellosis can be severe and dangerous for certain individuals.

Avidin is a protein found in raw egg whites. It binds to the B-vitamin biotin, preventing the body from absorbing it properly. Cooking denatures avidin, which solves this problem and allows for proper biotin absorption.

The practice was often based on a myth popularized by media, such as the movie Rocky, and outdated nutritional beliefs. People mistakenly thought it was a quick and potent way to consume protein, not realizing the health risks or inefficiency of protein absorption.

Yes, pasteurized eggs are considered safe to eat raw. They have been gently heated to a specific temperature for a set time to kill harmful bacteria like salmonella without cooking the egg. They are the safest option for recipes that call for raw eggs.

Much safer and more effective alternatives include cooked eggs, protein powders (like whey or casein) for shakes, Greek yogurt, cottage cheese, and lean meats. These options offer high-quality, bioavailable protein without the health risks.