Why do gym people drink raw eggs?: Separating Fitness Myth from Nutritional Reality

October 5, 2025 •

3 min read

Despite the famous scene in the movie Rocky where he downs a glass of raw eggs for an energy boost, scientific evidence shows cooked eggs offer significantly higher protein absorption. This article delves into why do gym people drink raw eggs and unpacks the health risks and nutritional downsides of the practice.

Quick Summary

Gym enthusiasts often drink raw eggs based on outdated beliefs for a quick protein fix, but this habit carries significant health risks like bacterial infection and offers lower protein bioavailability than cooked eggs.

Key Points

Lower Absorption: Raw eggs provide 50-60% protein absorption, whereas cooked eggs offer up to 90%.
Salmonella Risk: Raw eggs pose a significant risk of Salmonella food poisoning, a threat that is eliminated by cooking.
Biotin Interference: An inhibitor called avidin in raw egg whites can prevent the absorption of biotin, a crucial B-vitamin, though cooking neutralizes it.
Outdated Belief: The practice of drinking raw eggs is rooted in bodybuilding tradition and pop culture, not modern sports nutrition science.
No Muscle Advantage: Studies have shown no significant difference in muscle protein synthesis between consuming raw or cooked eggs post-exercise.
Safer Alternatives: More effective and safer protein sources include cooked eggs, whey protein powder, or pasteurized eggs.

The image of a bodybuilder chugging a raw egg is a persistent one in popular culture. This practice, often romanticized in movies and perpetuated by tradition, is largely based on the mistaken belief that raw eggs offer a superior, faster, or more potent nutritional punch, particularly when it comes to muscle building. However, modern nutritional science paints a different picture, highlighting several critical flaws in this approach that every fitness enthusiast should understand.

The Myth of Nutritional Superiority

The notion that raw eggs are a 'superfood' for athletes is a powerful, yet misleading, myth. While eggs are undeniably a nutritional powerhouse, the method of preparation dramatically impacts the benefits received. The key factor is protein absorption, or bioavailability.

Bioavailability: The Cooked Advantage

Cooking eggs changes their protein structure through a process called denaturation, which makes them far easier for the human body to digest and absorb. A study published in the Journal of Nutrition found that humans absorb only 50-60% of the protein in raw eggs, whereas they absorb a remarkable 90% of the protein from cooked eggs. This means that by drinking a raw egg, you are wasting a significant portion of the very nutrient you're seeking to maximize. For someone focused on muscle growth and recovery, prioritizing cooked eggs is the more efficient and effective strategy.

The Vitamin B7 (Biotin) Problem

Another significant nutritional downside of raw eggs involves the B-vitamin biotin. Raw egg whites contain a protein called avidin, which binds to biotin, preventing the body from absorbing this essential nutrient. Biotin is important for metabolism and fatty acid production, making its malabsorption counterproductive for fitness goals. Fortunately, cooking the egg destroys avidin, eliminating this issue entirely. While a deficiency from eating a few raw eggs is unlikely, high consumption over time could become problematic.

The Critical Health Risk of Salmonella

Beyond the questionable nutritional benefits, the most serious concern with drinking raw eggs is the risk of Salmonella food poisoning. Salmonella is a harmful bacteria that can contaminate eggs, either internally while the egg is forming or externally from bird droppings. Cooking eggs thoroughly kills this bacteria, eliminating the threat.

Symptoms of Salmonella infection include diarrhea, fever, vomiting, and abdominal cramps, and can range from mild to severe. For vulnerable populations, such as young children, older adults, and those with weakened immune systems, a Salmonella infection can be life-threatening. There is no compelling reason for an athlete to expose themselves to this risk when safer, more bioavailable protein options are readily available.

Raw vs. Cooked Eggs: A Comparison


Feature	Raw Eggs	Cooked Eggs
Protein Absorption	Lower (approx. 50-60%)	Higher (approx. 90%)
Safety Risk	High risk of Salmonella contamination	Minimal risk; bacteria are killed during cooking
Biotin Absorption	Avidin in raw egg whites can inhibit biotin uptake	Avidin is neutralized, allowing for optimal biotin absorption
Convenience	Faster to prepare, but risky	Takes a few minutes, safer and more palatable
Taste/Texture	Often unappealing to many	Versatile and appealing in many forms

Safer and More Effective Alternatives

Instead of adhering to an outdated and risky practice, gym enthusiasts should focus on proven, effective, and safe methods for protein consumption. For a post-workout refuel, options include:

Whey Protein Shakes: This is a convenient and fast-absorbing source of high-quality protein, widely used and scientifically backed for muscle recovery.
Greek Yogurt: A fantastic source of protein and probiotics, it can be easily added to a smoothie or consumed on its own.
Scrambled or Boiled Eggs: The safest and most bioavailable way to consume eggs. A few hard-boiled eggs can be prepared in advance for a quick, portable protein snack.
Pasteurized Eggs: If a recipe requires raw eggs (e.g., homemade mayonnaise), using pasteurized eggs is the safest option as the heating process kills bacteria.

By choosing safe and efficient protein sources, athletes can maximize their nutritional intake without exposing themselves to unnecessary risks. You can find more safe food handling tips from reputable sources like FoodSafety.gov.

Conclusion

The practice of drinking raw eggs among gym-goers is a relic of the past, based on outdated beliefs and pop culture imagery rather than sound science. While eggs are a high-quality source of protein and other nutrients, cooking them is the safer and more nutritionally sound approach. Not only does cooking an egg significantly increase the amount of protein your body can absorb, but it also eliminates the dangerous risk of bacterial contamination from Salmonella. For maximum gains and long-term health, gym enthusiasts should ditch the Rocky habit and opt for the cooked, safer alternative.

Frequently Asked Questions

While raw eggs contain protein, you absorb significantly less of it compared to cooked eggs due to lower bioavailability. Studies have found no advantage in muscle protein synthesis for those consuming raw eggs versus cooked eggs post-exercise.

No. Cooked eggs offer better protein bioavailability and are safer due to the elimination of the Salmonella risk. Any perceived benefits are largely anecdotal or based on outdated information.

The risk is relatively low but potentially very serious. Salmonella bacteria can be present on the shell or inside eggs and can cause severe food poisoning, especially in vulnerable individuals. Thorough cooking eliminates this risk.

Avidin is a protein found in raw egg whites that can bind to the B-vitamin biotin in the small intestine, preventing its absorption. Cooking the egg denatures avidin, allowing for proper biotin absorption.

Yes, pasteurized eggs have been heat-treated to kill harmful bacteria like Salmonella, making them safe for consumption in raw form. They are the recommended choice if a recipe calls for uncooked eggs.

For a fast protein fix, safer and more effective alternatives include whey protein powder, Greek yogurt, or simply scrambled or hard-boiled eggs.

The image is a Hollywood trope. Consuming raw eggs provides less absorbable protein and carries significant health risks. A balanced diet with properly cooked protein sources is the true path to strength and fitness.

The practice gained popularity through pop culture, particularly the movie Rocky. The belief was that it was a quick, easy, and potent way to get high-quality protein, a notion that has since been debunked by science.