MMA fighter and broadcaster Choo Sung-hoon (50) revealed the secret to his muscular physique.
On the 28th, Choo Sung-hoon showcased his morning routine on tvN's 'Health Farmer'. While Heo Kyung-hwan, Baek Ho, and Amoti were getting ready and putting on their clothes, Choo Sung-hoon went for a food broadcast.
Choo Sung-hoon's breakfast consisted of boiled eggs. He devoured five eggs in an instant, popping one after another as soon as they were boiled. The steam was still rising from the eggs as he ate them. Following that, Choo Sung-hoon finished his morning bulk-up with a protein drink.
Among the 'Ajo-ssi' (the mispronunciation of 'Ajusshi' by Choo Sung-hoon, who is not fluent in Korean) in their 50s, Choo Sung-hoon is top-notch when it comes to body management. He usually minimizes carbohydrate intake and follows a protein-centric diet while maintaining his muscles through exercise. Let's take a look at the nutrition of the eggs that Choo Sung-hoon never skips.
Eggs and Muscles
Eggs, often referred to as a 'complete food', are rich in protein as well as various vitamins such as A, D, E, and B vitamins, and contain significant amounts of minerals like zinc, phosphorus, and calcium. The egg white is primarily made up of protein, while the yolk is rich in vitamins and healthy fats, creating a well-balanced nutritional profile overall. The lutein and zeaxanthin in eggs have antioxidant properties that help boost immunity and are particularly excellent for eye health. Eggs are a representative nutrient-dense food with a variety of nutrients but low calories. Moreover, they are favorable for maintaining satiety, making them popular among dieters.
Among them, the protein content of eggs is gaining attention, and one or two boiled eggs for breakfast have established themselves as a healthy food choice. Eggs are a complete protein food that contains all the essential amino acids necessary for muscle development and bodily functions, and the quality of the protein is outstanding. In muscle growth, it is not only the quantity of protein that matters but also whether there are sufficient essential amino acids and muscle synthesis signaling substances like leucine, and eggs are evaluated as high-quality protein that meets these conditions.
Muscles undergo slight damage from exercise and are rebuilt during the recovery process, which is referred to as 'muscle protein synthesis'. Protein intake supplies the necessary materials for this synthesis process, aiding in muscle growth and recovery. This is why the synergy effect increases when protein is consumed before and after exercise.
How Many Boiled Eggs Can You Eat?
Among various cooking methods like frying, omelets, and scrambling, 'boiled eggs' are preferred in exercise and diet plans for a reason. Boiling or steaming does not require oil, and they can be eaten without seasoning, minimizing unnecessary saturated fats and sodium. Additionally, they are easy to prepare on busy mornings, making them suitable for routine diets. This year, the popularity of boiled eggs led to a significant trend in egg steamers.
So, how many eggs can you eat in a day? This depends more on individual health status and the overall daily diet rather than just the number. Generally, healthy adults are recommended to consume 1-2 eggs per day, those who are very active or exercise can have 3-4, and individuals at risk of high cholesterol or cardiovascular diseases should consume less than 1. Since saturated fats and cholesterol are also consumed along with protein, it is advisable to review the entire diet and adjust the intake accordingly if there are conditions like hyperlipidemia, cardiovascular diseases, or diabetes.
The recommended protein intake varies based on individual weight and activity level, but for adults, 0.8g per kg of body weight is recommended. For a person weighing 60kg, about 48g is needed per day. For athletes like Choo Sung-hoon, 1.4-2.0g per kg of body weight is recommended. For someone weighing 70kg, the daily protein target would be around 98-140g, and five boiled eggs provide about 30g, accounting for about 20-30% of the daily target. The calories are approximately 70kcal per egg, totaling about 350 kcal consumed. It cannot be definitively stated that five eggs are excessive in protein; what matters more is where and how much protein is consumed throughout the day.
Not only is the total daily protein amount important, but the method of dividing it into appropriate portions at once is also crucial. Boiled eggs can be consumed at different times such as breakfast, lunch, and post-workout, helping with satiety and protein replenishment. It is advisable to consume them as part of a balanced diet with vegetables and grains.
