Athletes, fuel with eggs for the perfect high-quality protein
source! While providing 6 grams of easily digestible protein, optimal levels of
essential amino acids, 13 essential vitamins and minerals, eggs are the right
fuel source to help build muscles, and repair muscle tissue during strength
training and endurance exercise.
Studies show aiming for at least 30 grams of protein per meal,
multiple times per day, helps stimulate muscle synthesis. Athletes can safely
eat 2-3 eggs per day while training. Don’t be afraid to add
in this perfect protein source to your meals to meet these optimal fueling
needs!
Egg Whites versus Yolks:
Egg whites are rich in some of the egg’s high quality
protein, riboflavin and selenium. However, when skipping out on the yolk you
miss out on multiple vitamins and minerals. Unless directed otherwise, we
recommend eating the whole egg rather than just the egg white so that you don’t
lose out on these nutrients and their health benefits!
• Vitamin
D: Works with calcium to promote bone health
• Choline:
Essential for cell functioning
• Vitamin
B12: Involved in energy metabolism
• Folate:
Needed for healthy cell division and growth
• Vitamin
A: Antioxidant supporting immune function, eye and cell health
• Vitamin
B6: Needed for protein metabolism, and immune health
• Iron:
Vital for oxygen transport throughout the body
• Thiamin:
Required for nutrient metabolism & healthy functioning of the heart, muscle
& nervous system
• Vitamin
E: Antioxidant preventing cell damage
• Additional
Selenium: Antioxidant which helps regulate hormones, and prevents cells damage
• Phosphorus:
Essential for healthy DNA and bone structure
• Zinc:
Important for proper immune function and wound healing
How to add more eggs into your diet:
• Create
a healthy omelet with a variety of vegetables. Try spinach, onions, mushrooms,
tomatoes, and top it off with avocados
• Add
2-3 boiled eggs to the side of a whole wheat toast, English muffin, or
whole-wheat bagel for breakfast
• Add
boiled eggs to your grilled chicken salad
Did you know…
• The
feed of the hen determines the color of the egg yolk
• Almost
half (42%) of the protein comes from the yolk
• Eggs
are graded based off of interior and exterior quality (AA, A, B)
• Organic
eggs are all cage-free (hens that can roam in open areas)
• May
is National Egg Month! Use that as fuel to add more eggs in the next few weeks!
Happy Fueling!
Yasi Ansari, RD
For more information on Egg Carton Labels:
Text Source:
Egg Nutrition Center: www.eggnutritioncenter.org
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