Why do bodybuilders eat raw eggs? Separating the Myth from Modern Nutrition

October 3, 2025 •

4 min read

While the iconic image of drinking raw eggs from a glass is etched in pop culture, especially from the movie Rocky, modern science reveals that the practice is misguided and carries significant health risks. Your body actually absorbs considerably less protein from raw eggs compared to cooked ones, a key reason why informed bodybuilders no longer rely on this method.

Quick Summary

This article explores the origins of bodybuilders eating raw eggs and examines the scientific reasons why it is an ineffective and dangerous practice, outlining the superior benefits of cooked eggs.

Key Points

Inefficient Protein Absorption: Raw eggs offer significantly less protein absorption (50-60%) compared to cooked eggs (up to 90%) because cooking makes proteins more digestible.
Salmonella Contamination Risk: Eating raw eggs exposes you to the risk of Salmonella food poisoning, which is a serious health concern, especially for vulnerable populations.
Biotin Binding: Raw egg whites contain avidin, a protein that binds to and blocks the absorption of the essential vitamin biotin; cooking neutralizes avidin.
Outdated Practice: The practice was popularized by pop culture and older anecdotal beliefs, not sound nutritional science, and is now considered an unnecessary risk by informed athletes.
Cooked is Better: Cooking eggs is the safest and most effective way to consume them, ensuring maximum nutrient bioavailability and eliminating the risk of bacterial infection.

The Cinematic and Historical Origins of the Raw Egg Myth

The image of a determined athlete chugging raw eggs became a powerful symbol of grit and dedication, largely thanks to movies like Rocky. In the early days of bodybuilding, before sophisticated nutritional science and widespread access to supplements, raw eggs were seen as a cheap and convenient source of protein. The logic was simple: eggs are packed with protein, and consuming them raw is faster than cooking them, making it an easy way to ingest a high volume of calories and nutrients quickly. This practice was rooted more in anecdotal evidence and a “tough-guy” image than in scientific fact.

The Allure of Convenience

For bodybuilders who needed to consume thousands of calories and hundreds of grams of protein daily, preparation time was a significant factor. Instead of spending extra time cooking and chewing multiple meals, a handful of raw eggs could be added to a protein shake and consumed in seconds. This convenience, combined with the perception that a less-processed food was somehow more potent, fueled the raw egg trend for decades among a subset of athletes.

The Scientific Reality: Cooked vs. Raw Eggs

Scientific research has since revealed several critical flaws in the raw egg approach, proving that cooked eggs are a superior nutritional choice for bodybuilders and anyone prioritizing safety and nutrient absorption.

Inefficient Protein Absorption

Contrary to the myth, your body cannot efficiently absorb the protein from raw eggs. The protein structure in uncooked eggs is more resistant to digestive enzymes. A study published in The Journal of Nutrition found that the body absorbs only 50-60% of the protein from raw eggs, compared to an impressive 90% when they are cooked. Cooking denatures the protein, a process that breaks down its complex structure, making the amino acids much easier for the body to digest and utilize for muscle repair and growth.

The Biotin Blocker

Another significant disadvantage of eating raw eggs is the effect on biotin absorption. Biotin, or vitamin B7, is a crucial water-soluble vitamin involved in metabolism and fatty acid production, with yolks being a good source. However, raw egg whites contain a protein called avidin, which binds to biotin, preventing the body from absorbing it. Cooking the eggs effectively denatures avidin, rendering it harmless and allowing for proper biotin absorption. While a biotin deficiency is rare, consuming large quantities of raw egg whites over time could potentially interfere with this essential vitamin.

The Significant Health Risks

Beyond the inefficiency, consuming raw or undercooked eggs carries a genuine health risk of bacterial contamination, primarily from Salmonella.

The Danger of Salmonella Contamination

Salmonella bacteria can be present both on the exterior of an eggshell and, less commonly, inside the egg itself. For most healthy individuals, a Salmonella infection might cause unpleasant but temporary symptoms like fever, diarrhea, and vomiting. For vulnerable populations—including young children, pregnant women, the elderly, and those with compromised immune systems—the infection can be severe and potentially fatal. A case report in PubMed documented Salmonella infections in bodybuilders who consumed raw eggs regularly, highlighting that this is not just a theoretical risk but a documented danger. The heat from cooking effectively kills this harmful bacteria, eliminating the risk entirely.

High-Risk Groups

For those who are in high-risk categories, avoiding raw eggs is especially crucial. The Centers for Disease Control and Prevention (CDC) and other health authorities strongly advise against it due to the potential for serious illness. While pasteurized eggs offer a safer alternative for some recipes, cooking eggs thoroughly remains the most foolproof method for eliminating bacterial risk.

Comparison Table: Raw vs. Cooked Eggs


Feature	Raw Eggs	Cooked Eggs	Rationale
Protein Absorption	Approx. 50-60%	Approx. 90%	Cooking denatures proteins, making them more digestible.
Salmonella Risk	Present	None (when cooked properly)	Heat kills bacteria, eliminating the risk of food poisoning.
Biotin Absorption	Inhibited by avidin in whites	Normal	Cooking denatures avidin, allowing for full biotin absorption.
Convenience	Faster to consume (drink)	Requires cooking time	Raw is faster to consume, but cooked is safer and more effective.

Safe Alternatives for Bodybuilders

Modern bodybuilders have far better and safer options for consuming protein. These alternatives provide maximum nutritional benefit without the risks associated with raw eggs.

Pasteurized Eggs and Egg Products: For recipes that require raw egg, such as homemade mayonnaise or certain desserts, using pasteurized eggs is a safer option. These eggs are heat-treated to kill bacteria while remaining raw.
High-Quality Cooked Eggs: Scrambled, boiled, poached, or fried eggs offer all the nutritional benefits with none of the risks. They are highly digestible and the most effective way to get egg protein.
Whey Protein Powder: Modern protein powders offer an extremely quick and highly bioavailable protein source. Unlike raw eggs, a scoop of whey protein in a shake is free of pathogens and offers a concentrated protein hit post-workout.
Greek Yogurt: This is another excellent and convenient source of high-quality protein, ideal for shakes or as a standalone snack.

Conclusion: Ditch the Raw Eggs for Better Gains

The practice of bodybuilders consuming raw eggs is an outdated myth, proven by science to be less effective and significantly riskier than eating cooked eggs. While a nostalgic nod to a bygone era of fitness, the raw egg method offers no physiological advantage and introduces an unnecessary risk of bacterial infection and nutrient malabsorption. By embracing cooked eggs or modern protein supplements, bodybuilders can maximize their protein intake and focus on building muscle safely and efficiently. Ultimately, the best path to muscle growth is paved with informed nutrition choices, not dangerous old habits.

For more detailed nutritional information and studies, consult reputable sources like the National Institutes of Health.

Frequently Asked Questions

No, there are no proven benefits to eating raw eggs for muscle gain. In fact, raw eggs are less effective for this purpose than cooked eggs because the protein is less digestible, and there are significant health risks involved.

The primary risk is contracting a Salmonella infection, a harmful bacteria that can cause serious food poisoning, leading to fever, diarrhea, and vomiting.

No, raw and cooked eggs have the same amount of protein, but your body absorbs far less of it from a raw egg. Cooking increases the body's ability to digest and utilize the protein.

The practice was influenced by pop culture, like the movie Rocky, and was seen as a quick and convenient way for athletes to consume a high volume of protein. The nutritional science behind the practice was not fully understood at the time.

Cooking eggs does not significantly diminish their overall nutritional value. While some vitamins might be affected by heat, cooking is essential for increasing protein absorption and eliminating harmful bacteria, providing a net benefit.

Regularly consuming raw egg whites can inhibit the absorption of biotin, an important B-vitamin, due to a protein called avidin. Cooking the egg whites denatures avidin and prevents this issue.

Safer alternatives include cooked eggs (scrambled, boiled), pasteurized egg products, high-quality whey protein powder, and Greek yogurt, all of which offer more efficient protein absorption without the health risks.