Why Did Bodybuilders Drink Raw Eggs? A Look at the History, Science, and Risks

October 8, 2025 •

3 min read

A 1998 study found that humans absorb only about 50-60% of the protein from raw eggs, compared to roughly 90% from cooked eggs, dispelling a long-held belief. This scientific fact helps explain why bodybuilders drink raw eggs less frequently today, despite the practice’s iconic place in pop culture and bodybuilding history.

Quick Summary

This article examines the historical reasons bodybuilders adopted the practice of drinking raw eggs, debunking the myth that it offers superior protein absorption. It details the scientific evidence explaining why cooked eggs are nutritionally superior and outlines the health dangers like salmonella contamination. Explores the shift toward safer, more effective modern nutritional strategies.

Key Points

Superior Absorption: Cooked eggs allow for nearly twice the protein absorption compared to raw eggs.
Salmonella Danger: Drinking raw eggs carries a significant and unnecessary risk of salmonella food poisoning.
Biotin Interference: Raw egg whites contain avidin, which inhibits the body's absorption of biotin, a vital B-vitamin.
Historical Context: The practice was popularized by movies like Rocky and continued due to a lack of understanding of protein digestibility.
Modern Alternatives: Safe, highly bioavailable options like cooked eggs and whey protein powder have rendered the practice obsolete.
Taste vs. Toughness: Part of the appeal was psychological, a form of proving dedication by enduring an unpleasant taste.

The Iconic Image: From Rocky to the Gym Floor

For many, the image of a bodybuilder drinking raw eggs is inseparable from Sylvester Stallone's portrayal of Rocky Balboa in the 1976 film. This cinematic moment helped cement the practice in public consciousness as a symbol of toughness. However, consuming raw eggs predates Hollywood, as in early bodybuilding, eggs were a cheap and readily available source of protein before modern supplements. Drinking them raw was seen as a quick way to consume a large volume of eggs.

The Misguided Beliefs That Fueled the Trend

Several mistaken beliefs contributed to the trend:

Superior Nutrient Value: It was incorrectly believed that cooking destroyed nutrients.
The Machismo Factor: Enduring the unpleasant taste was a way to show dedication.
Faster Absorption: A false assumption was made that liquid form meant faster protein absorption.

The Scientific Reality: Raw vs. Cooked Eggs

Science shows that the reasons for drinking raw eggs are flawed; it's less effective for protein absorption and poses health risks.

The Protein Absorption Myth Debunked

Cooking eggs actually improves protein digestibility by denaturing protein structures, making them easier to digest. A study in the Journal of Nutrition found that cooked egg protein is absorbed more efficiently. Cooked eggs offer higher overall protein availability compared to raw eggs.

The Hidden Problem with Biotin

Raw egg whites contain avidin, a protein that binds to biotin (Vitamin B7), preventing its absorption. Cooking denatures avidin, eliminating this issue. While biotin deficiency from moderate consumption is unlikely, cooking removes this unnecessary risk.

The Undeniable Risk of Salmonella

The main danger of eating raw eggs is salmonella food poisoning. Salmonella enteritidis in eggs can cause severe illness. PubMed has reported cases of salmonellosis in bodybuilders who consumed many raw eggs. The CDC notes that eggs are a significant source of salmonella outbreaks. While the risk per egg is low, it increases with high consumption. Cooking eggs thoroughly kills salmonella.

Raw vs. Cooked Eggs: A Comparison

The table below summarizes the key differences between consuming raw and cooked eggs for muscle building.


Feature	Raw Eggs	Cooked Eggs
Protein Absorption	Reduced (approx. 50-60%)	Optimal (approx. 90%)
Salmonella Risk	Present and non-negligible	Eliminated by proper cooking
Biotin Bioavailability	Inhibited by avidin in egg whites	Fully available
Historical Context	Iconized by pop culture, rooted in old traditions	A staple of modern, evidence-based nutrition
Taste & Texture	Often considered unpalatable, slimy	Versatile, can be prepared to personal taste
Convenience	Quick to consume, but requires immediate preparation	Slightly more prep time, but highly versatile

Modern Alternatives and the Shift in Nutrition

The bodybuilding community has moved away from drinking raw eggs, favoring modern nutritional science and supplements. Current preferences include:

Cooked Eggs: A safe, effective, and tasty way to get egg protein.
Whey and Casein Protein: Highly digestible supplements providing convenient protein without foodborne illness risk.
Other Food Sources: Lean meats, fish, dairy, and legumes offer varied protein and nutrients.

This shift emphasizes evidence-based dietary choices over tradition. For reliable nutrition guidelines, organizations like the Academy of Nutrition and Dietetics are valuable resources.

Conclusion: The Final Verdict on Raw Eggs

Drinking raw eggs is an outdated practice in bodybuilding, influenced by convenience, misinformation, and pop culture. While intended to boost protein, it's scientifically shown to be less effective and risky. Cooking improves protein accessibility, eliminates salmonella risk, and prevents biotin inhibition. With safer, better alternatives available, continuing this practice is unnecessary. It serves as a reminder that scientifically sound methods are key to achieving fitness goals.

Frequently Asked Questions

No, consuming raw eggs is an inefficient way to get protein. Studies show your body absorbs approximately 90% of the protein from cooked eggs but only about 50-60% from raw eggs, making the cooked version far more effective.

The most significant health risk is contracting a salmonella infection. This bacteria, which can be found in or on eggs, can cause severe and potentially dangerous food poisoning.

While some heat-sensitive vitamins might be minimally affected, cooking eggs actually makes the protein and biotin more bioavailable, or easier for your body to absorb. The minimal nutrient loss is far outweighed by the benefits of increased protein absorption and eliminating bacteria risk.

The belief stemmed from tradition, a misunderstanding that cooking 'destroyed' nutrients, and the convenience of quickly consuming a large amount of protein before modern supplements were common. Pop culture, like the Rocky movies, also reinforced the image.

Avidin is a protein found in raw egg whites that binds to biotin (Vitamin B7), preventing its absorption by the body. Cooking eggs denatures avidin, so it no longer interferes with biotin uptake.

While the practice might still exist in some niche circles, the vast majority of modern bodybuilders and athletes avoid raw eggs. The availability of superior, safer, and more convenient protein sources like whey powder and cooked eggs has made the old practice obsolete.

No, it is not. While one study showed no significant difference in muscle protein synthesis rates between raw and cooked eggs over a short period, cooked eggs provide more total absorbable protein, a clear long-term nutritional advantage.