Eggs: An Ideal Food to Fuel Fitness (2024)

FAQs

Eggs: An Ideal Food to Fuel Fitness? ›

Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle. For a portable snack to enjoy post-workout, you can't go wrong with a simple serving of hard boiled eggs.

Eggs are a moderate energy, nutrient-dense food providing 66 kcal, 6.4 g of protein and a wide range of micronutrients per medium egg, as shown in Table 1 [11]. A medium sized egg contains 4.6 g of total fat, with 1.7 g of this being monounsaturated fat.

An average serving size of two large eggs will provide around 180 calories and 12.6g of protein, making eggs an ideal choice for runners at any time of day.

Still, eating larger quantities of eggs can certainly help people to meet their protein requirements. 25-30g of protein per meal is a good target for most people, which is approximately 4-5 eggs. This should be one of many meal variations.

Carbohydrates are the preferred source of energy for the working muscles during exercise. Good sources of carbohydrates include whole grains (whole grain bread, whole wheat pasta, oatmeal, and brown rice), starchy vegetables (sweet potato, potato, corn, carrots) and fruits (banana, apple, strawberries)

As you may know, all energy used by our bodies is generated from the breakdown of food and drink. The three macronutrients are protein, carbohydrate, and fat. Those are metabolized to create adenosine triphosphate, which is the source of fuel for all body processes, including muscle contraction.

Eating one to three eggs per day can have several health benefits, but this varies from person to person. At this level of consumption, people can expect minimal changes in their cholesterol levels. It is unclear whether there is an upper limit on how many eggs a person can eat per day.

Eggs are also a great source of heart-healthy nutrients like potassium, folate and B vitamins. Some research suggests that up to two eggs per day actually improves heart health. As with anything, moderation is important, especially if you enjoy eggs daily.

If you are an athlete or go for regular weight training, workouts or cardio then you can have more than two eggs a day. Weight trainees are often recommended to eat more than 5 eggs everyday. Whether they consume it with the yolk or without it again depends on their body type.

Is it better to eat eggs before or after a workout? ›

Experts recommend pairing high-quality proteins (like eggs) and easily digested carbohydrates for post-workout refueling. This powerful combo helps to refuel the body in two ways: the protein helps to build and repair muscle, and the carbohydrates help to replenish your body's glycogen.

The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet.

Muscles need protein to repair and grow. Eggs are rich in high quality protein – supplying all 9 essential amino acids - and are therefore an ideal choice for post-workout nutrition. The greater your muscle mass, the more calories you burn, even when resting.

And we don't just mean a three egg omelette. In a clip from Entertainment Tonight, Schwarzenegger mentioned that he ate a lot of meat and eggs: 'I ate 10-15 eggs a day and had my 250 grams of protein a day because I weighed 250 pounds.

Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12 (energy), riboflavin and folic acid. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc and iron.

The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.

Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.

To maximize muscle growth, a clean bulk is better than simply eating high calorie foods. This may include a well-balanced diet of healthy fats, carbohydrates, and proteins. Some foods include chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, and fruits.