How many raw eggs should I drink after a workout?

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.

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

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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.

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How many eggs should you limit yourself to a week?

Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

mayoclinichealthsystem.org - Is it healthy to eat eggs every day? - Mayo Clinic Health System

Eggs have been in the news a lot — again. It seems like every few years, questions arise about these meals in a shell. Are they good or bad for you? What about their protein and cholesterol?

Looking at the nutritional breakdown, one egg contains roughly 75 calories, 5 grams of fat, 6 grams of protein, 0 carbohydrates, 67 milligrams of potassium, 70 grams of sodium and 210 milligrams of cholesterol. Eggs are also a great source of vitamins A, D and B12, as well as choline, which is a nutrient that's essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner. Research shows that the cholesterol in eggs doesn't seem to negatively affect the human body compared to other sources of cholesterol. For example, eggs typically are eaten with other foods high in salt, saturated fat and cholesterol, such as bacon, cheese and butter. These foods are known to increase the risk of heart disease, and they should be eaten sparingly. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

Here's how eggs stack up nutritionally in dishes that feature eggs:

Calories Fat

(grams) Protein

(grams) Sodium

(milligrams) Cholesterol

(milligrams) 2 Scrambled Egg Whites 34 0 7 110 0 2 Fried Eggs 184 14 12 94 420 Denny's Western Omelette 700 46 38 2,180 760 McDonald's Big Breakfast 760 48 28 1,530 485 Eggs can be a good addition to a healthy, well-balanced diet. Just watch out for those high-calorie, high-fat extras like cheese, bacon and butter.

Anne Harguth is a dietitian in Waseca, Minnesota.

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