Benefits of Fueling with Eggs!

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:

http://www.eggnutritioncenter.org/wp-content/uploads/2012/04/ENC-Egg-Labeling-Guide-PDF-proof.pdf

Text Source:

Egg Nutrition Center: www.eggnutritioncenter.org