A protein-free post-workout meal? This is impossible!
Eggs for extra protein after training
Eggs are a protein-rich food with high biological value that contains all the necessary amino acids for the formation of muscles and lean mass that the body needs.
Protein is very important for both building and repairing muscle.
According to a study published in the scientific journal “Nutrients”, egg protein is important for the health of skeletal muscles and has a protective effect against sarcopenia (a condition accompanied by muscle wasting, loss of strength, instability of mobility, especially important). for older runners.
For a hint: You can easily double the protein in your meal combine your eggs with curd. Cottage cheese also has a high protein content. Because it is low in fat and calories, it is considered ideal for those who exercise. Accompany them with a carbohydrate source such as fruit, bread, toast, breadcrumbs, potatoes to achieve maximum muscle strength.
And you don’t have to use only egg whites. Egg yolks contain important vitamins and minerals, including vitamins A, D, B12, iron, folic acid and zinc – nutrients that make eggs a great post-workout snack.
To get maximum benefits, it is important to think about 3 factors when preparing your snacks:
- the time you consume eggs (30-60 minutes after exercise, the so-called “metabolic window”),
- distribution throughout the day (total protein coverage throughout the day, not just post-workout) and,
- quality (ideally choose whole-boiled or hard-boiled to preserve the egg’s nutrients).
Do eggs increase cholesterol?
Until recently, many people avoided consuming large amounts of eggs due to their high cholesterol content, believing that this would also increase blood cholesterol.
However, a recent study published in the journal Heart, challenges the idea that eggs are dangerous for the heart and, in fact, claims that when consumed in moderation, it can be particularly beneficial.
Now, researchers at the University of California, San Diego analyzed data from 890 men and women who ate eggs to reassess their nutritional value and found that eating 2 to 4 eggs per week was associated with lower cholesterol levels.
Smart information: The American Heart Association recommends one or two egg whites per day as part of a heart-healthy diet. As for those with high cholesterol, it is not forbidden to eat eggs, but in any case, they should be consumed under the guidance of a doctor.