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Eier für Muskelaufbau: wann, wie viele & warum? Zum Inhalt springen
Eier gehören zu den wertvollsten natürlichen Lebensmitteln, nicht nur für den Muskelaufbau. Selbstverständlich hat es nicht lange gedauert, bis die Bodybuilding-Industrie Proteinpulver auf Hühnerei-Basis und sogar Eiweiß, also Eiklar, in flüssiger Form auf den Markt gebracht hat.
Schon steht man als Sportler vor der Frage, wie viele Eier für Muskelaufbau optimal sind und ob Hühnereier oder Produkte auf Hühnereibasis das Whey Protein ersetzen können.
Wir schauen uns das mal an.
Die Menge an Protein im Ei richtig berechnen Ein oft genanntes Argument gegen die Proteinversorgung mit Hühnereiern ist, dass man eine Menge Eier essen müsste, um Muskeln aufzubauen.
Mein kurzer Sprint zu Kühlschrank und Küchenwaage hat folgendes ergeben:
Ei (M) 60 Gramm = 7,8 Gramm Protein
Ei (L) 72 Gramm = 9,36 Gramm Protein
Der Umrechnungswert basiert auf der weithin akzeptierten Annahme, dass 100 Gramm Hühnerei etwa 13 Gramm Protein enthalten.
Damit ist die Rechnung natürlich noch nicht abgeschlossen, denn wir müssen noch herausfinden, wie viel bioaktives Eiweiß sich in einem Hühnerei befindet. Auf Nahrungsergänzungsmitteln findet man gemeinhin die Angabe einer biologischen Wertigkeit. Inwieweit dieser Angabe zu vertrauen ist, möchte ich an dieser Stelle nicht beurteilen. Für unsere Rechnung sollten wir auf jeden Fall den wissenschaftlichen Gold-Standard DIAAS verwenden.
DIAAS = Digestible Indispensable Amino Acid Score
Es wird also nicht nur bewertet, wie viel der essentiellen Aminosäuren in dem jeweiligen Produkt enthalten ist, sondern auch, welche Mengen davon es durch den Verdauungstrakt zu einer echten biologischen Verwertbarkeit bringen.
Wir erinnern uns: Die Menge an essentiellen Aminosäuren wird deswegen bewertet, weil der Körper nicht-essentielle Aminosäuren ergänzen kann, so denn der Bedarf besteht. Wir kommen gleich dazu, wie hoch der Bedarf wohl sein könnte.
Es kommt ein weiterer Faktor hinzu: inwieweit enthält das jeweilige Lebensmittel eventuell Stoffe, die eine Proteinaufnahme verhindern können? Das Ergebnis dieser Berechnungen zementiert deutliche Unterschiede zwischen tierischen und pflanzlichen Produkten. Während erstere sehr gut abschneiden, können letztere keinen qualitativen Anspruch für die Deckung des täglichen Proteinbedarfs erheben.
Lebensmittel PDCAAS (alt) DIAAS (neu) Milchproteinkonzentrat 1.00 1.18 Wheyprotein-Isolat 1.00 1.09 Sojaprotein-Isolat 0.98 0.90 Erbsenproteinkonzentrat 0.89 0.82 Reisproteinkonzentrat 0.42 0.37 Vollmilch 1.00 1.14 Hühnerbrust 1.00 1.08 Ei (gekocht) 1.00 1.13 Gekochte Erbsen 0.60 0.58 Gekochter Reis 0.62 0.59 Mandeln 0.39 0.40 Kichererbsen 0.74 0.83 Tofu 0.56 0.52
Werte entnommen aus: Phillips, Stuart M. “Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults.” Frontiers in nutrition vol. 4 13. 8 May. 2017, doi:10.3389/fnut.2017.00013
Das bedeutet nicht, dass man aufhören soll, Gemüse zu essen! Der von Veganern oftmals geäußerte Anspruch, man könne auch den Proteinbedarf eines Kraftsportlers mit rein pflanzlicher Nahrung decken, lässt sich aber nur durch deutlich höhere Zufuhrmengen der entsprechenden Nahrungsmittel aufrecht erhalten.
Ein hartgekochtes Ei hat einen DIAAS von 1.13
Selbst, wenn wir das Gewicht eines Hühnereis der Größe M sicherheitshalber mit nur 7,5g angeben, kommen wir so auf einen verwertbaren Proteinanteil im gekochten Ei von etwa 8,5g.
Sollten Sportler Eier roh essen? Nein, man sollte Eier nur gut erhitzt essen. Die Gefahr einer bakteriellen Erkrankung durch Salmonellen ist bei rohen Eiern zu hoch.
Den Rocky-Filmen verdanke ich einen der schlimmsten Arbeitstage meines Lebens. Natürlich sind sie (bis auf Rocky V) trotzdem großartig.
In einer der ersten Szenen sieht man Rocky seinen morgendlichen Shake mit rohen Hühnereiern zubereiten. Ich bin wahrscheinlich nicht der Einzige, der das nachgemacht hat, dass ich dabei schon ein stattliches Alter erreicht hatte und es hätte besser wissen können, macht die Sache aber ein bisschen peinlich.
Es gibt einen Grund, warum man Hühnerfleisch gut durchgaren und auch Hühnereier nicht roh verzehren sollte. Die Bakterien (Salmonellen) sind im rohen Zustand in unbekannter Menge vorhanden. Sichtbar sind sie nicht.
Im Ergebnis ist roher Verzehr ein Lotteriespiel, dass bei gesunden Menschen mit Magenschmerzen, Durchfall und Fieber enden kann, bei Risikogruppen auch deutlich schlimmer. Sagen wir es so: Training ist hinterher auf jeden Fall nicht mehr möglich.
Da dieses Risiko sehr real ist und es keinen ersichtlichen Grund gibt, warum man für Muskelaufbau Eier roh essen sollte, würde ich dringend davon abraten.
Wie viele Eier pro Tag für Muskelaufbau? Die empfohlenen Werte zur maximalen Proteinaufnahme pro Tag divergieren leicht, um es mal freundlich zu sagen.
Da ist am unteren Ende die Deutsche Gesellschaft für Ernährung, welche den Proteinbedarf für Erwachsene mit 0,8 Gramm pro Kilogramm Körpergewicht ansetzt. Schaut man sich die weiteren Ernährungsempfehlungen der DGE an, kommt man allerdings nicht umhin, eine gewisse politisch-gesellschaftliche Motivation hinter dieser Empfehlung zu vermuten.
Es sollen schlicht weniger tierische Produkte verzehrt werden und ohne diese ist eine höhere tägliche Proteinaufnahme nun mal kaum zu bewerkstelligen.
Dabei gibt es durchaus Studien, die nicht nur für Muskelaufbau, sondern auch zur Verhinderung von Sarkopenie im Alter einen Eiweißverzehr von bis zu 2,2 Gramm pro Kilogramm Körpergewicht pro Tag empfehlen.
Allerdings würde auch ich nicht dazu raten, diesen Eiweißbedarf allein durch Eier zu decken. Also müssen wir die Frage ein bisschen konkreter Stellen.
Wie viel Eier pro Mahlzeit für Muskelaufbau? Sich über Menschen zu amüsieren, die glauben, man könnte allein durch Proteinshakes Muskeln aufbauen, ist ein Dauerbrenner in Fitnessstudio weltweit. Allerdings ist dies tatsächlich möglich.
Was?
Richtig, es kommt nur darauf an, wie wir Muskelaufbau definieren. Die Muskelproteinsynthese wird tatsächlich schon durch die Einnahme einer bestimmten Menge an Protein ausgelöst, da eben auch durchgehend eine Aufspaltung und Verwertung von Protein durch den Körper stattfindet.
Sprechen wir von Muskelaufbau im Sinne von Hypertrophie ist allerdings auch der durch das Training induzierte Mehrbedarf zu berechnen, denn mehr Muskelmasse ist schließlich das Ziel der ganzen Unternehmung.
Es scheint relativ gesichert, dass eine Proteinmenge pro Aufnahmezeitpunkt von 0,3g/Kg Körpergewicht anabole Effekte im Körper auslösen kann. Die Empfehlung pro Aufnahmezeitpunkt ist entscheidend, da das Eiweiß anschließend für etwa 4 Stunden verwertet wird und der Körper innerhalb dieser 4 Stunden für eine weitere Proteinaufnahme relativ unempfänglich (refraktär) ist.
Für einen 80 Kilo schweren Sportler wäre die Berechnung zur optimalen Menge an Ei pro Aufnahmezeitpunkt also folgende:
80 x 0,3 : 8,5 = 2,8 Eier
Mehr als 3 Eier pro Aufnahmezeitpunkt (alle 4 Stunden) würde dieser Sportler also nicht benötigen, um die maximal erreichbare Muskelproteinsynthese auszulösen.
Enthalten Eier genug Leucin für den Muskelaufbau? Berechnungen über den optimalen Proteingehalt der Nahrung stehen und fallen für Massesportler oftmals mit der essentiellen Aminosäure Leucin . Wie die Bezeichnung verrät, kann diese nicht vom Körper selbst produziert werden
In dem Eiweiß (also dem Weißen vom Ei) ist pro Gramm etwa 90 Milligramm Leucin enthalten . Ein Ei besteht zu etwa ⅓ aus Eigelb und ⅔ aus Eiweiß. Mit dem oben angegebenen Gewicht von 7,5 Gramm (Größe M) kommen wir also auf 5,2 Gramm weißes Ei und damit pro Ei auf etwa 470 Milligramm Leucin.
Laut Marco Toigo erfolgt die maximale Proteinsynthese bei bis zu 2 Gramm Leucin pro Aufnahmezeitpunkt .
Nach dieser Rechnung könnten also, keine weiteren Leucinquellen vorausgesetzt, auch 4 Eier pro Aufnahmezeitpunkt sinnvoll sein.
Wir sind uns einig: 4 Eier hintereinander ist nicht wenig, es wäre aber als Mahlzeit noch verkraftbar, wenn diese nicht direkt vor dem Training stattfindet.
Sollte man für Hypertrophie nur das Eiklar essen? Zwei Argumente werden häufig von Sportlern vorgebracht, die lediglich das Eiklar essen und dies nicht selten in, für mich recht unappetitlichen, Kanistern kaufen.
Argument der besseren Verwertbarkeit Zum einen wird auf die schnellere Verwertbarkeit des Eiklar gegenüber dem Vollei abgestellt. Inwieweit diese überhaupt existiert wäre zu beweisen, sie kann aber kaum entscheidend für den Muskelaufbau sein.
Bis zur vollständigen Resorption des Vollei-Proteins können bis zu 7 Stunden vergehen, auch wenn gemeinhin kürzere Zeiträume angegeben werden. Genaue Zahlen für Eiklar kenne ich nicht, allerdings auch keine Gründe, warum es wesentlich kürzer sein sollte.
So oder so handelt es sich hier nicht um Protein, das innerhalb von zwei Stunden verfügbar wäre, wie etwa Whey-Isolat. Und das ist gut so. Ähnlich, wie ungebremster (z. B. flüssiger) Zucker können schnell resorbierbare Isolate zu einer massiven Überladung des Systems führen, die Rechnung zahlt langfristig die Leber.
Die Idee, dass zugeführtes Protein schnell verfügbar sein müsste, ist unnötig und potenziell gefährlich. Stattdessen sollte man den Tag über für eine gleichmäßige und langfristig-verwertbare Aufnahme von Protein sorgen.
Argument der Vermeidung von Cholesterin Tatsache ist, dass Hühnereier reich an Cholesterin sind, ein Begriff, der seit den 1970ern Schreckensszenarien von verstopften Arterien auslöst.
Diese Sichtweise ist schon bezüglich des körpereigenen Cholesterins zu undifferenziert. Cholesterin ist notwendig, um Triglyceride durch den Körper zu transportieren und daher kein “schädlicher Stoff”, wie oft suggeriert wird. Wenn überhaupt, kann das Verhältnis von Gesamtcholesterin zu HDL (High Density Lipoproteine) im Körper Aufschluss über ein gesundheitliches Risiko geben.
Relativ gesichert ist inzwischen die Erkenntnis, dass die Aufnahme von tierischem Cholesterin nicht zwingend mit einem gesunden oder ungesunden Verhältnis von Cholesterin im menschlichen Körper einhergeht:
“Considering that eggs are affordable and nutrient-dense food items, containing high-quality protein with minimal saturated fatty acids (1.56 gm/egg) and are rich in several micronutrients including vitamins and minerals, it would be worthwhile to include eggs in moderation as a part of a healthy eating pattern.”
Argumente für das Vollei im Muskelaufbau Wie viele Debatten zum Thema Hypertrophie wird auch die Diskussion um das Ei als Proteinlieferant oft unsachlich geführt. Weder gibt es stichhaltige Belege für gesundheitliche Nachteile durch den Verzehr von Vollei, noch gibt es Studien oder auch nur nachvollziehbare Erfahrungswerte, aus denen sich die Einnahme von Eiklar ohne Eigelb als bessere Variante herauslesen ließe.
Andersherum gibt es durchaus wissenschaftliche Belege für das natürliche, ganze Ei als überlegene Energiequelle.
Eine amerikanische Studie untersuchte mit 10 Probanden die Auswirkungen des Verzehrs von Eiklar und Vollei auf die Muskelproteinsynthese. Die metabolische Antwort wurde jeweils nach einer Trainingseinheit gemessen.
Das Ergebnis: Eine signifikant höhere Stimulation der MPS durch den Verzehr von Vollei.
“We show that the ingestion of whole eggs immediately after resistance exercise resulted in greater stimulation of myofibrillar protein synthesis than did the ingestion of egg whites, despite being matched for protein content in young men. Our data indicate that the ingestion of nutrient- and protein-dense foods differentially stimulates muscle anabolism compared with protein-dense foods.”
van Vliet S, Shy EL, Abou Sawan S, Beals JW, West DW, Skinner SK, Ulanov AV, Li Z, Paluska SA, Parsons CM, Moore DR, Burd NA. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017 Dec;106(6):1401-1412. doi: 10.3945/ajcn.117.159855. Epub 2017 Oct 4. PMID: 28978542.
Eine weitere Studie, über einen Zeitraum von 12 Wochen ausgeführt, untersuchte nicht nur die hormonelle Reaktion des Körpers auf den Verzehr von Vollei und Eiklar, sondern auch damit einhergehende Veränderungen in der Körperzusammensetzung in trainingserfahrenen jungen Männern.
Die 30 Männer wurden randomisiert in zwei Gruppen aufgeteilt und nach regelmäßigen Trainingseinheiten mit Vollei oder Eiklar versorgt. Das Ergebnis war zwar weniger eindeutig als in der zuvor genannten Studie, aber dennoch signifikant:
“Postexercise whole egg ingestion increases knee extension and handgrip strength, testosterone, and reduces body fat percentage compared with postexercise egg white ingestion, despite no group differences in muscle mass, in resistance-trained young males. Whole eggs consumption may be preferable during RT programs geared toward the improvement of muscular strength and body fat percentage.”
Bagheri R, Hooshmand Moghadam B, Ashtary-Larky D, Forbes SC, Candow DG, Galpin AJ, Eskandari M, Kreider RB, Wong A. Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial. J Strength Cond Res. 2021 Feb 1;35(2):411-419. doi: 10.1519/JSC.0000000000003922. PMID: 33306586.
Wie immer weise ich auch hier darauf hin, dass Studien nur eine Momentaufnahme sind und für mich Autorität nur in den Grenzen der jeweiligen Untersuchung besitzen, soll heißen: das Thema ist mit zwei Studien nicht zwingend abschließend besprochen.
Allerdings glaube ich auch, dass die hier dargestellten Ergebnisse Teil eines roten Fadens sind, der sich durch ein viel größeres Bild zieht.
Fazit: Kraftsport und Ei – wir hätten es wissen können Wer die vergangenen Dekaden nicht unter einem Stein verbracht, sondern Kraftsport und Sport allgemein unter ernährungsphysiologischen Gesichtspunkten betrieben hat, der wird relativ kurzfristig Antworten auf folgende Fragen bieten können:
Sollte ich
Lebensmittel mit hohem Weißmehl-Anteil Lebensmittel mit hohem Saccharose-Anteil Lebensmittel mit hohem Fructose-Anteil (z.B. Maissirup) Lebensmittel mit hohem Anteil an industriell-gehärteten Fetten (Transfette) regelmäßig essen?
Offensichtlich geht es hier aber nicht um den Makronährstoff selbst, denn in der natürlichen Darreichungsform kann und sollte ein Sportler angemessene Mengen aller Makronährstoffe (auch gesättigte Fettsäuren) zu sich nehmen. Trennt man den Makronährstoff aber von den ihn in seiner natürlichen Form umgebenden Stoffen, dann kann es zu negativen Auswirkungen auf den Körper kommen.
Wie können wir anhand dieser relativ gesicherten Erkenntnisse nicht wissen, was zu tun ist, wenn vor uns einerseits eine halbliter Plastikflasche mit Eiklar (gibt es auf Amazon) steht und andererseits eine Packung frischer Eier von hoffentlich glücklichen Hühnern?
Der oben angeführte DIAAS spricht eine deutliche Sprache: das Ei ist, zusammen mit Milch, das wertvollste natürlich vorkommende Lebensmittel, wenn es um angemessene Proteinzufuhr mit dem Ziel Muskelaufbau geht.
Das heißt nicht, dass man sich nur noch von Eiern ernähren sollte, ausgewogene Ernährung ist das Stichwort. Dennoch scheinen mir die hier vorgelegten Fakten eine klare Empfehlung dafür zu sein, Eier als eiweißreiche Mahlzeit oder begleitend zu mehreren eiweißreichen Mahlzeiten regelmäßig zu konsumieren.