Fuel Your Fitness With Eggs

The below article was issued for the South African Poultry Association (SAPA) by Protactic Strategic Communications

The latest sneakers? Check. The best heart rate monitor? Check. But have you fuelled up on the right foods for your fitness? Whether you’re a pro athlete or fitness fanatic, it’s important that you get in the right nutrition, both before and after your workout. Here’s why eggs are an egg-cellent choice for any exercise enthusiast, fuel your fitness with eggs!

Protein Powerhouse

Protein is the food group most often talked about when it comes to training. When eaten, protein breaks down in the gut into its building blocks, called amino acids. There are 20 amino acids important for our health. Nine of these amino acids are essential, meaning the body cannot make them and they must come from food. One whole egg packs a powerful punch of 7 g of high-quality protein and contains all nine essential amino acids. This is why we can call an egg a “complete protein.”  And there is more good news: protein is also important for a strong immune system, which can be affected by intense training.

Muscle-Building Magic

Just as stretching and a warm-up should be part of your pre-workout routine, getting the right nutrition post-workout is also important. The International Society of Sports Nutrition¹ says athletes should choose whole food sources of protein, like eggs, to stimulate muscle protein synthesis, a naturally occurring process where protein repairs muscle damage caused by intense exercise.

Don’t Toss the Yolk

Did you know that if you throw away the egg yolk, you’re missing out on half of the protein? You also miss out on vitamin D and iron. In fact, Canadian researchers found that eating whole eggs immediately after resistance exercise may result in more muscle build than if you just eat the egg white.² The whole egg also contains a range of other nutrients that athletes need, like iron, folate and vitamin B12.

Fuel your fitness with eggs, which have a unique nutrition profile ideal for active people of all ages. Eggs are also a cost-effective protein choice. Soft or hard-boiled, scrambled before a morning training session, or made as an ultimate egg salad sandwich for anytime of the day, eggs are super versatile for people on the go.

Like EGGcellentFood on Facebook and follow us on Instagram eggcellentfoodsa, for further information and recipes visit www.sapoultry.co.za.

References

1. Jager, R. et al., 2017. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 14, 20. DOI 10.1186/s12970-017-0177-8.
2. Vliet, S. et al., 2017. Consumption of whole eggs promotes greater stimulation of post exercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. American Journal of Clinical Nutrition. 106, 1401–12.

 

Ultimate Egg Salad Sandwich

This egg salad makes a delicious filling for rolls, baguettes or health bread. Perfect for lunch boxes or road trips, as it keeps well in a sealed container in the fridge for 2 -3 days.

Serves 6

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients:

• 6 hard-boiled eggs, peeled
• 80 ml (1/3 cup) mayonnaise
• 10 ml (2 tsp.) whole grain mustard
• 5 ml (1 tsp.) fresh lemon juice
• 1/2 stalk celery, very finely chopped
• 30 ml (2 tbsp.) finely chopped chives
• Salt and pepper to taste
• Paprika to sprinkle
• Sliced health bread or baguette, to serve
• Fresh chives to garnish

Method:

1. Roughly chop all (or only 4 if you want some whole eggs for presentation) hard-boiled eggs and transfer to a medium bowl. Mash slightly with a fork to break up yolks.
2. Add mayonnaise, mustard, lemon juice, celery and chives and mix until evenly combined. Season with salt and pepper.
3. If using a baguette, slice in half lengthwise and spread the egg salad on the bottom half.
4. Sprinkle egg salad with paprika.
5. Garnish with chives and top with the other half of the baguette or slice of bread.