The Raw Truth: Why do body builders eat raw eggs?

October 27, 2025 •

3 min read

While cinematic portrayals like Rocky famously show bodybuilders gulping down raw eggs, studies have shown that your body absorbs significantly less protein from uncooked eggs than cooked ones. This article explores the historical rationale behind why do body builders eat raw eggs and details the modern, safer, and more effective methods for maximizing nutritional benefits.

Quick Summary

This article examines the outdated practice of bodybuilders consuming raw eggs, revealing it was based on misconception and convenience rather than scientific evidence. It details the reduced protein and biotin absorption in uncooked eggs compared to cooked ones, highlighting the significant health risks like Salmonella and explaining why modern athletes opt for safer alternatives.

Key Points

Low Absorption: Raw eggs offer significantly lower protein absorption (approx. 50-60%) compared to cooked eggs (approx. 90%), due to protein denaturation.
Biotin Deficiency: The avidin protein in raw egg whites binds to biotin, a crucial B-vitamin, potentially leading to deficiency with consistent high consumption.
Salmonella Risk: Raw eggs pose a notable risk of Salmonella infection, a foodborne illness that can cause severe gastrointestinal distress and, in rare cases, death.
Cooked is Safer: Thoroughly cooking eggs eliminates the risk of bacterial contamination from Salmonella.
Historical Misconception: The practice was largely popularized by media like the movie Rocky and based on outdated beliefs about protein potency and convenience.
Modern Alternatives: Today's bodybuilders use safer and more effective protein sources like whey powder, pasteurized egg products, and cooked lean meats to meet their protein needs.

The Allure of the Raw Egg: A Myth Born in Media

The image of bodybuilders consuming raw eggs, popularized by media like the film Rocky, became a symbol of dedication and toughness. This practice was adopted by many athletes who believed it was a quick, easy, and potent way to get protein for muscle building. However, this belief was not supported by scientific evidence and overlooked potential health issues.

The Scientific Truth: Cooked vs. Raw Eggs

Nutritional science shows that cooked eggs are more beneficial for maximizing nutrient absorption and overall health compared to raw eggs. The primary reasons relate to how the body processes the proteins and vitamins within them.

Protein Bioavailability

Cooking eggs denatures the protein, making it easier for digestive enzymes to break them down into amino acids that the body can use for muscle repair and synthesis. Research indicates that approximately 50-60% of protein from raw eggs is absorbed by humans, whereas about 90% is absorbed from cooked eggs. While one study found no immediate difference in muscle protein synthesis between raw and boiled eggs, the overall higher protein bioavailability from cooked eggs remains a significant advantage for long-term nutrient intake.

Biotin Absorption

Raw egg whites contain avidin, a protein that binds to the essential B-vitamin, biotin, in the small intestine and hinders its absorption. Prolonged consumption of raw egg whites could potentially lead to a biotin deficiency. Biotin is important for metabolism, so a deficiency can impact an athlete's energy production. Cooking deactivates avidin, allowing for proper biotin absorption.

The Health Risks Associated with Raw Egg Consumption

Beyond being less nutritionally efficient, consuming raw eggs carries several serious health risks, particularly from bacterial contamination.

Salmonella Infection

Raw or undercooked eggs can be contaminated with Salmonella, a bacterium that causes food poisoning with symptoms like fever, cramps, and severe diarrhea. While many healthy adults recover, the infection can require hospitalization and, in rare cases, be fatal, especially for individuals with weakened immune systems. Thoroughly cooking eggs is the only effective way to eliminate this risk.

The Numbers Game

Although the chance of contamination in a single egg might be low, the risk increases considerably with regular consumption. Bodybuilders who consume several raw eggs daily face a much higher cumulative risk than someone who occasionally eats a raw egg. The potential health consequences far outweigh any perceived benefit.

Comparison Table: Raw vs. Cooked Eggs


Feature	Raw Eggs	Cooked Eggs
Protein Absorption	Approx. 50-60%	Approx. 90%
Biotin Availability	Restricted due to avidin binding	Freely available; avidin is denatured
Salmonella Risk	Present and a significant concern	Eliminated by proper cooking
Time/Effort	Quick and easy preparation	Requires cooking time/effort
Taste/Texture	Viscous and unpalatable for many	Versatile, can be prepared in various tasty ways

Why Bodybuilders Switched to Modern Alternatives

Modern bodybuilding favors safer, more effective nutrition over practices like eating raw eggs. Alternatives include whey protein, Greek yogurt, pasteurized egg products, and lean meats. For more information on this, see {Link: MLC Clinic website https://mlcclinic.com.au/is-it-healthy-to-eat-raw-eggs/}.

Conclusion: The Final Verdict on Raw Eggs

The image of bodybuilders drinking raw eggs is outdated. It provides fewer nutritional benefits and carries significant health risks like Salmonella. For optimal results and safety, bodybuilders today opt for cooked eggs and other scientifically supported protein sources. For more details, see {Link: MLC Clinic website https://mlcclinic.com.au/is-it-healthy-to-eat-raw-eggs/}.

Explore the latest scientific findings on egg nutrition and exercise on Examine.com

Frequently Asked Questions

No, consuming raw eggs does not give you more protein. While they contain the same amount of protein as cooked eggs, your body can only absorb about 50-60% of the protein from raw eggs, compared to roughly 90% from cooked eggs.

Raw eggs have a notable risk of contamination with Salmonella bacteria, which can cause food poisoning. While the risk per egg is low, it increases with regular, high consumption. Cooking eggs thoroughly is the only way to eliminate this risk.

This belief was largely a misconception popularized by movies and based on the convenience of consuming eggs quickly and cheaply. It was incorrectly assumed that uncooked eggs offered a more potent form of protein for muscle growth.

Avidin is a protein found in raw egg whites that binds to the essential B-vitamin, biotin, preventing its absorption. This issue is resolved by cooking, as heat denatures avidin, allowing biotin to be absorbed normally.

There are no proven benefits to eating raw eggs for muscle growth. In fact, due to lower protein absorption and the risks of bacterial infection and biotin deficiency, cooked eggs are a far safer and more effective choice.

Vulnerable populations, including young children, pregnant women, the elderly, and anyone with a compromised immune system, should strictly avoid consuming raw or undercooked eggs due to the heightened risk of severe illness from Salmonella.

Safer and more effective alternatives include cooked eggs, pasteurized egg products, lean meats like chicken and fish, Greek yogurt, and modern protein supplements like whey protein powder.