Why do fighters eat raw eggs? Unpacking the Myth vs. Nutritional Facts

October 13, 2025 •

3 min read

According to a study comparing protein absorption in humans, the body absorbs approximately 90% of the protein from cooked eggs, but only about 50–60% from raw eggs. This reveals that the famous tradition of consuming raw eggs—which many people associate with why do fighters eat raw eggs—is actually rooted in an outdated misconception and carries significant health risks.

Quick Summary

The iconic image of fighters drinking raw eggs is a myth, driven by tradition and Hollywood. Cooking eggs increases protein absorption and eliminates the risk of salmonella.

Key Points

Origin is a myth: The practice of drinking raw eggs was popularized by Hollywood and traditional athletic folklore, not science.
Poor protein absorption: The protein in cooked eggs is absorbed by the body at a rate of around 90%, compared to only about 50-60% for raw eggs.
Salmonella risk: Consuming raw eggs carries a significant risk of Salmonella food poisoning, which can cause severe illness.
Biotin deficiency: Raw egg whites contain avidin, a protein that can block the absorption of the essential B-vitamin biotin, though this is rare with moderate consumption.
Cooked eggs are superior: Cooking eggs neutralizes the risk of bacteria and improves protein and biotin bioavailability, making it the safer and more effective option.
Safer alternatives abound: Modern athletes rely on cooked eggs, whey protein, and other whole food sources to meet their protein needs without the associated risks.

The Hollywood Hype vs. Nutritional Reality

For many, the sight of a fighter consuming raw eggs brings to mind scenes from films like Rocky, symbolizing toughness and the pursuit of strength. However, this cinematic image does not align with current nutritional understanding, and the practice offers no advantage over cooked eggs while posing health risks. The idea that raw eggs provide a powerful protein source for muscle building is not supported by scientific evidence.

The Protein Paradox: Raw vs. Cooked

Historically, athletes consumed raw eggs believing uncooked protein was superior or faster absorbing. However, research indicates the opposite. Cooking denatures egg protein, enhancing its digestibility. Studies show higher protein digestibility from cooked eggs compared to raw. Raw egg whites have tightly coiled protein structures that resist digestion. Cooking breaks these bonds, allowing for better digestion and absorption of amino acids essential for muscle repair and growth.

The Biotin Blocker: The Issue with Raw Whites

Raw egg whites contain avidin, a protein that binds to biotin (Vitamin B7), hindering its absorption. Biotin is vital for fat and carbohydrate metabolism. While occasional raw egg consumption is unlikely to cause a severe deficiency, frequent, large quantities could potentially affect an athlete's biotin levels. Cooking denatures avidin, eliminating this issue and making biotin fully available.

The Real Threat: Why Salmonella is a Serious Risk

The most significant risk of eating raw eggs is Salmonella infection. This bacteria can be on the shell or inside the egg. While the risk per egg varies by region, it can cause severe food poisoning with symptoms like cramps, fever, diarrhea, and vomiting. Such illness can severely disrupt an athlete's training. Cooking eggs thoroughly kills the bacteria, removing this risk. Food safety guidelines advise against raw or undercooked eggs, particularly for vulnerable groups.

A Modern Fighter's Approach: Safe & Effective Alternatives

Modern nutrition has replaced the raw egg tradition with safer, more effective protein sources. Today's fighters focus on efficiency, safety, and nutrient absorption. Cooked eggs are a staple, often prepared scrambled, boiled, or poached. Various protein supplements and other whole foods offer reliable nutritional support.

Common High-Protein Sources for Athletes:

Cooked Eggs: Provide complete protein with better absorption and no Salmonella risk.
Whey and Casein Protein Powders: Convenient, high-quality options for different training phases.
Lean Meats: Chicken, turkey, and fish offer lean protein often combined with complex carbohydrates.
Greek Yogurt and Cottage Cheese: Dairy with slow-digesting casein, good for sustained release and recovery.
Plant-Based Proteins: Lentils, chickpeas, soy, and quinoa are options for non-meat-eaters.

Comparison Table: Raw vs. Cooked Eggs for Fighters


Feature	Raw Eggs	Cooked Eggs
Protein Absorption	Lower (~50–60%).	Higher (~90%).
Salmonella Risk	Present.	Eliminated by cooking.
Biotin Absorption	Reduced by avidin.	Optimal.
Convenience	Quick to consume, but taste may require mixing.	Requires cooking, offers superior benefits.
Modern Relevance	Outdated practice with significant risks.	Safe, effective, and widely used.

Conclusion: The Final Bell for Raw Eggs

The historical practice of drinking raw eggs, often romanticized in media, is not supported by modern science. It's a high-risk approach with lower protein absorption and a real threat of foodborne illness compared to cooked eggs. Today's athletes rely on scientifically-backed nutrition for strength and recovery. Cooked eggs or other safe protein sources are the preferred choice for maximizing muscle growth, recovery, and health. The image of the fighter with raw eggs is a relic; modern sports nutrition is safer and more effective.

For more detailed information on a scientific study comparing raw vs. cooked eggs for post-exercise muscle synthesis, you can read this paper: Raw vs. cooked eggs for postexercise muscle protein synthesis.

Frequently Asked Questions

Yes, eating raw eggs carries a definite risk of contracting Salmonella, a bacterial infection that causes severe food poisoning. While the probability of an individual egg being contaminated may be low, the risk is real and entirely avoidable by simply cooking the egg.

No, this is a myth. The human body absorbs protein from cooked eggs far more efficiently (about 90%) than from raw eggs (50-60%), meaning you get more usable protein by cooking them.

Yes, the famous scene of Rocky Balboa drinking raw eggs cemented the practice in popular culture, despite it being based on an outdated myth and presenting significant health risks.

Cooking eggs makes the protein more digestible and deactivates the avidin in the egg white, which otherwise blocks the absorption of biotin. While some heat-sensitive vitamins might slightly decrease, the overall nutritional gain and safety outweigh any minimal loss.

Salmonella poisoning can cause severe symptoms like fever, vomiting, and diarrhea, which can last for days. This would severely hinder a fighter's training, performance, and recovery.

Cooked eggs are a primary alternative. Other excellent and safe sources include whey or casein protein powders, Greek yogurt, cottage cheese, and lean meats like chicken breast or fish.

While pasteurized eggs have been treated to reduce the risk of Salmonella, they still have lower protein digestibility and contain avidin, which inhibits biotin absorption, making them a suboptimal choice compared to cooked eggs.