The iconic sequence where Rocky Balboa opens the fridge, cracks five raw eggs into a glass, and downs them in one go.
Then he walks out the door with the determination of a lion ready to take on the world.
And there we are, sitting on the couch, wondering: “Do bodybuilders actually do that?”
Here’s the truth: the answer is not as simple as it seems.
And, spoiler alert, reality is not nearly as epic as the movies make it out to be.
Why Did Raw Eggs Become a Myth?
Let’s start from the beginning.
Raw eggs didn’t become popular among bodybuilders just because of Rocky.
In fact, long before Sylvester Stallone turned them into a symbol of athletic virility, bodybuilders were already drinking them.
But why?
The answer is as simple as it is logical: protein.
Eggs are one of the most complete protein sources.
They contain all nine essential amino acids, making them a powerhouse for muscle recovery and growth.
Plus, they’re cheap, easy to find, and require no elaborate preparation.
Back in the ‘60s and ‘70s, when supplements were practically non-existent, drinking raw eggs was the fastest way to get a protein boost.
No cooking, no blenders—just a glass, a bit of courage, and down they went.
But was it actually effective? Well, it’s not quite as it seems.
Raw Eggs vs. Cooked Eggs: What’s the Difference?
Here’s the thing: raw eggs do contain protein, yes, but the body doesn’t absorb it efficiently.
When you eat a raw egg, only about 50% of its protein is actually available to your body.
Cooked, on the other hand, the absorption jumps to 90%.
See the difference?
Cooking denatures the egg white proteins, making them easier to digest.
So, while Rocky was loading up on raw eggs thinking he was fueling his muscles, he was actually using only half of the available protein.
And then there’s the hidden enemy: Salmonella.
The risk isn’t huge, but it exists.
It’s estimated that about 1 in 20,000 eggs could be contaminated.
But if you’re that “lucky” person who gets the wrong egg, you’re in for a pretty rough day between the bathroom and the bed.
Beyond Salmonella, there’s also a (rare) risk of infections from Campylobacter and Listeria, both linked to raw or undercooked eggs.
Though less common, they can cause gastrointestinal symptoms and fever.
But What About the Nutrients? Don’t They Get Lost When Cooking?
Some raw egg purists claim that cooking destroys essential enzymes and vitamins, especially some B vitamins.
Okay, partially true.
Cooking can indeed slightly reduce the content of vitamins like B6.
But guess what? It’s worth it.
Raw eggs contain a protein called avidin, which binds to biotin (vitamin B7), preventing its absorption.
When you cook the eggs, this problem disappears because the avidin is denatured.
So yes, losing a bit of B6 is a fair trade if you can fully utilize all the protein and other vitamins.
Why Do Some Bodybuilders Keep Doing It?
Okay, so why do some people still chug down raw eggs like it’s nothing?
Simple: tradition and the “tough guy” mentality.
There’s something visceral about the image of a bodybuilder drinking raw eggs.
It screams grit, dedication, and a touch of madness.
In a world full of scientific training programs and ready-made protein shakes, some people still want to feel old-school.
Like the dietary sacrifice could somehow make muscles grow faster.
But it’s not just about style.
Some athletes believe that drinking raw eggs helps preserve certain heat-sensitive enzymes and nutrients.
There’s some truth to that, but as we’ve seen, the benefits are far too marginal compared to the risks.
Are There Alternatives?
If you really can’t let go of the raw egg vibe, go for pasteurized ones.
They are heat-treated to kill bacteria without cooking them.
That way, you can get that “Rocky feeling” without the risk of spending the weekend in the hospital.
Otherwise, the most practical and safe solution is still the same: cook your eggs.
Make hard-boiled, scrambled, or poached eggs and take them with you as a protein snack.
Maximize absorption and reduce risks.
Want a real bodybuilder tip?
Boil your eggs, peel them, and store them in the fridge.
Two bites and you’ve got 6 grams of protein ready to go.
Modern Alternatives: Protein Supplements
Today, those looking for quick and safe protein have an arsenal of options.
- Whey Protein: Rapidly absorbed, ideal for post-workout.
- Isolated Protein: Even more refined, lactose-free, and with optimal absorption.
- Plant-Based Protein: Perfect for vegans or vegetarians, with a good amino acid profile when combined correctly.
- Egg Protein: Highly bioavailable and lactose-free, great for those seeking a complete and easily digestible source.
Raw Eggs and Digestibility: What Really Happens in Your Stomach?
When you eat a raw egg, not only do you absorb less protein, but your stomach has to work harder to break it down.
Raw egg whites contain inhibitors for the enzyme trypsin, which is crucial for digesting proteins.
The result?
Your body struggles to break down those protein chains, and you absorb fewer nutrients than you think.
In short, you’re doing double the work for half the result.
How to Integrate Eggs into Your Diet for Maximum Benefits
If you want to make the most of eggs, the approach is simple: cook them.
And you don’t need to be a Michelin-star chef.
- Hard-boiled eggs: Perfect to carry around and easy to digest.
- Scrambled eggs: Quick to make and delicious with a pinch of pepper.
- Omelet: A concentration of protein and veggies, great even when cold.
Want to boost the protein content?
Add some egg whites.
One egg white has about 3 grams of protein and zero fat.
The Difference Between Raw and Cooked Animal Proteins: What Does Science Say?
It’s not just eggs.
Even meat and fish improve in protein digestibility when cooked.
Heat breaks the protein bonds, making them more accessible to our digestive enzymes.
That’s why a raw chicken fillet, aside from being a one-way ticket to the doctor, will never give you the same benefits as one cooked to perfection.
Conclusion
Eating raw eggs for muscle growth is more of a movie myth than an actual effective practice.
Yes, it makes you feel tough.
Yes, it’s fascinating in a primal way.
But it’s not scientifically effective.
Next time someone tells you that drinking raw eggs is the “secret” of bodybuilders, you can respond with science and a bit of irony.
It’s fine to feel like Rocky once in a while, but if you want real results, cook those eggs and train properly.
True strength isn’t in what you chug down in one gulp, but in what you choose to do every day to improve yourself.
- Make smart choices, challenge yourself, and leave Hollywood myths to the big screen.