Regarding recommendations for the intake of raw eggs, nutrition, safety and scientific evidence need to be considered comprehensively. The following are detailed suggestions and analysis： ### 1. **Risks and limitations of raw eggs** -**Salmonella contamination**: Raw eggs may carry pathogenic bacteria such as salmonella, which may cause food poisoning after consumption, manifested as diarrhea, fever, vomiting and other symptoms. Children, pregnant women, the elderly and those with low immunity are at higher risk. -**Anti-nutrient factors**: The anti-biogenic protein (Avidin) in raw eggs can hinder the absorption of biogenic protein (vitamin B7), and long-term consumption in large quantities may lead to skin inflammation, hair loss and other problems. Heating can destroy this protein. -**Low protein absorption rate**: The protein digestion and absorption rate of cooked eggs is about 90%, while raw eggs are only about 50%. Heating denaturates the protein and is more easily broken down by enzymes. ### 2. **Scientific advice: Give priority to cooked eggs** -**Daily intake**: Generally healthy adults, 1-2 whole eggs per day are safe (including people with normal cholesterol). If you have hyperlipidemia, diabetes, etc., you need to adjust as directed by your doctor. -**Nutritional value**: Cooked eggs are not only safer, but also provide easier-to-absorb protein, vitamins (such as B12, riboflavin) and minerals (such as selenium and phosphorus). ### 3. **Alternatives for special needs** - **Fitness/muscle building population**: If you need extra protein, you can add cooked eggs (such as 3-4 protein + 1 egg yolk), low-fat dairy products, chicken breast or vegetable protein (beans, quinoa). -**Convenient choice**: Commercially available pasteurized egg white solution (after sterilization, it can be drunk directly) or whey protein powder. ### 4. **If you still consider raw eggs** -**Strictly select the source**: Purchase pasteurized liquid egg products (marked "can be eaten raw”) and avoid ordinary eggs. -**Limited quantity and collocation**: No more than 1 per day when eaten occasionally, with foods rich in biological nutrients (such as nuts and green leafy vegetables) to reduce the risk of nutrient loss. ### 5. **Comprehensive recommendations to enhance physical fitness** - **Balanced diet **: High-quality protein (fish, lean meat, beans) + whole grains + vegetables and fruits + healthy fats (nuts, olive oil). -**Regular exercise**: 150 minutes of moderate-intensity aerobic exercise (such as running, swimming) + strength training every week. -**Adequate sleep**: 7-9 hours/day to promote muscle repair and metabolic regulation. **Summary**: From the perspective of safety and nutrition, it is not recommended to eat raw eggs for a long time. Choosing cooked eggs (1-2 per day) and a diversified diet is a more effective way to enhance your physique. If you have special needs (such as an athlete's diet plan), it is recommended to consult a registered dietitian to develop a personalized plan.