Photo: Blue Bird

Can you build muscle by just eating eggs?

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.

eggs.ca - Eggs: An Ideal Food to Fuel Fitness | Get Cracking

What happens if you don't enter ketosis?

Without getting into true ketosis, dieters risk ingesting an enormous amount of fat—and potentially a lot of saturated fat, if you're eating animal...

Last updated Nov 12, 2018

Which is healthier white rice or oatmeal?

Oats are a better option than rice for weight loss and fitness aims. Oats is a better choice for people suffering from Iron Deficiency Anemia. Oats...

Last updated Jan 12, 2020

Promotion

Nutrition Eggs: An Ideal Food to Fuel Fitness

Packed with high-quality protein, vitamins and minerals, eggs are the perfect post-workout snack. Learn all about what and when to eat after a workout, and why eggs should be on your post-workout menu!

Do you need protein after a workout?

Research shows that eating protein within two hours after exercise helps the body to repair and grow muscle after a workout. Protein is particularly helpful after resistance exercises like bodyweight training and weightlifting. Try to include around 15 to 25 grams of protein in your post-workout meal!

Eggs: the perfect post-workout snack

A serving of two large eggs contains 13 grams of high-quality protein. 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. These on-the-go spinach and cheese muffin tin frittatas also make tasty post-workout snack. Be sure to check out our article on how to Fuel up with Protein with Eggs to learn all about the importance of protein.

Eat the whole egg!

Protein is found in both the egg white and yolk, almost equally divided between the two components. Research shows whole eggs stimulate muscle growth and repair even more than just eating egg whites alone. Besides being packed with protein, the egg yolk contains important vitamins and minerals including vitamins A, D, B12, iron, folate and zinc.

Recommended protein intake for athletes

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on your training. When it comes to getting the most health benefits from protein, it’s important to think about the timing of when you eat protein. It’s more effective to spread out the protein you eat into several meals and snacks throughout the day rather than eat all your protein at one big meal.

Tip: Remember to stay hydrated before, during and after your workout!

Protein + carbs = a winning combination

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. Glycogen is the storage of carbohydrates that gets used by your body as fuel during an intense workout. Fruits, potatoes, crackers and breads are all sources of easily-digested carbohydrates.

What’s your mealtime game plan?

Make the most of your workouts with these simple post-workout recipes that contain the ultimate refuelling combination of protein and carbohydrates. Tuck scrambled eggs, hummus, sliced tomatoes, and lightly sautéed kale into a tortilla to make a Kale and Egg Wrap. This healthy post-workout meal can be ready in just minutes. Egg salad is easy to prepare ahead and can be stored for up to three days in the refrigerator. Keep it on hand to make a classic Egg Salad Sandwich using your favourite bread. With scrambled eggs, store-bought Greek tzatziki sauce, baby spinach and feta cheese, this Greek Burrito Snack Wrap is perfect for a quick and easy post-workout snack.

For more ideas, explore our extensive collection of recipes.

What drinks don't break a fast?

What drinks will not break your fast? Purified Water. Purified water is produced by processing tap or groundwater. ... Spring/Mineral Water....

Last updated Sep 28, 2021

When keto stops working?

Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. The most common reason for not getting...

Last updated Nov 23, 2019

Promotion

Can I build muscle only with eggs?

Are eggs good for building muscle? 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.

egginfo.co.uk - Eggs and muscle growth | Egg Recipes – British Lion Eggs

Developing or maintaining muscle is the aim of many fitness routines and isn’t just meant for bodybuilders and professional athletes. Most forms of exercise influence muscle - the effect depends on the type, intensity and frequency of the exercise. Resistance training combined with adequate protein is particularly important for helping to maintain muscle and keep it strong. There is also evidence that ensuring that adequate protein is eaten at each meal throughout the day is as important as the total amount of protein consumed.

Are eggs good for building muscle?

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. However, to build muscle mass efficiently, the correct nutrients must be consumed – this is where the introduction of nutrient-dense, high protein foods such as eggs into your diet can be beneficial.

Making the most of your training

Whether you’re trying to build bigger and stronger muscles or are generally aiming to become fitter, your workout can be seriously inhibited by not considering your recovery. Making sure you have adequate rest is vital for both preventing injury and allowing your muscles enough time to rebuild. For post-workout recovery, protein (along with carbohydrate-rich foods and appropriate fluids) is essential and eggs, as part of a balanced diet, can help provide you with many of the nutrients your body needs to aid muscle recovery.

All information checked by an independent Registered Nutritionist/Dietitian

Will I gain weight if I eat cottage cheese everyday?

Cottage cheese can help you lose weight Weight loss diets often include cottage cheese. This is partly because of its high protein and low calorie...

Last updated Jan 31, 2022

How many times drink hot water in a day for weight loss?

You need 6 to 8 glasses of warm water to help you lose weight. Warm water boosts your body's metabolism. Hence, drinking warm water right in the...

Last updated Sep 27, 2021

Promotion

Can I have unlimited cheese on keto diet?

One of the perks of a keto diet, followers say, is that cheese is not off-limits. In fact, cheese is basically the perfect keto food: high-fat,...

Last updated Jul 24, 2020

Promotion

Why do I stink after a shower?

Right after you wash your hair, the sebaceous glands are hard at work to rebalance the oil on your scalp. Bacteria, yeast, and fungi feast on the...

Last updated Aug 26, 2018