Eggs are a great post-workout snack. They’re a good source of protein and can help you build muscle. Eggs are also a good source of B vitamins, such as B12 and folate, which are important for energy production.
Eggs can be eaten in many ways—scrambled, hard-boiled, fried, or poached—and you can make them even more filling by adding vegetables to your meal.
If you want to keep your egg dishes low in calories and fat, use nonstick cooking spray instead of butter or oil when cooking the eggs. And make sure that you don’t add too much salt or hot sauce while you’re making them!
Right here on Buy and Slay, you are privy to a litany of relevant information on the best way to eat eggs after working out, why are eggs ideal for muscle build-up?, health benefits of eating eggs, and so much more. Take out time to visit our catalog for more information on similar topics.
Eggs After Workout For Weight Loss
Eggs are among the healthiest foods you can eat.
They are rich in:
- high-quality protein
- healthy fats
- many essential vitamins and minerals
Eggs also have a few unique properties that make them egg-ceptionally weight-loss-friendly.
This article explains why whole eggs are great for weight loss.
Eggs are low in calories
Even though there are many factors that can contribute to weight gain, the most evidence-based way to promote weight loss is to reduce your daily calorie intake or increase the number of calories that you burn.
One large egg contains only about 74 calories, yet it’s very high in nutrients. Egg yolks are especially nutritious.
An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 230 calories.
By adding a generous serving of vegetables, along with a source of fiber and fat like sliced avocado, you’re able to have a complete meal for 500 calories.
Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon (5 grams) used.
SUMMARY
One large egg contains about 74 calories. A meal consisting of 3 boiled eggs, vegetables and sliced avocado can contain under 500 calories.
Eggs are very filling
Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content.
High-protein foods have been known to reduce appetite and increase fullness compared with foods that contain less protein.
Studies have repeatedly shown that egg meals, especially when paired with a source of fiber, promote feelings of fullness and reduce food intake during later meals compared with other meals with the same calorie content.
Eggs also rank high on a scale called the satiety index. This scale evaluates how well foods help you feel full and reduce calorie intake later in the day.
Additionally, consuming a diet high in protein may reduce the desire to eat by 15%. It may also help prevent unhealthy late-night snacking.
SUMMARY
Eggs rank high on the satiety index, which means they may help you feel fuller for longer. High-protein foods, like eggs, may also help you snack less between meals.
Eggs may boost your metabolism
Eggs contain a good balance of all of the essential amino acids that your body needs.
This means your body can easily use the protein in eggs for maintenance and metabolism.
Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day through a process called the thermic effect of food.
The thermic effect of food is the energy the body requires to metabolize foods, and it’s higher for protein than for fat or carbs.
This means that high-protein foods, such as eggs, can help you burn more calories to support weight loss.
SUMMARY
A high-protein diet may boost your metabolism by up to 80–100 calories per day, since extra energy is needed to help metabolize the protein in foods.
Eggs are a great way to start your day
Eating eggs for breakfast seems to be especially beneficial for weight loss.
Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.
Some older studies show that eating eggs instead of bagels for breakfast can increase feelings of fullness and reduce the amount of calories consumed at later meals.
Regular consumption of an egg-based breakfast has also been associated with increased weight loss over time.
According to one study involving 156 adolescents with obesity, eating an egg breakfast increased satiety and reduced lunchtime food intake compared with a breakfast with steamed bread.
Furthermore, the egg breakfast also increased levels of peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), two hormones that regulate appetite and promote feelings of fullness.
Another 2013 study involving 30 healthy young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and a croissant with orange juice.
Compared with the other two breakfast combinations, the egg breakfast caused significantly greater satiety, less hunger, and a lower desire to eat.
Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch and dinner buffets, compared with the other two breakfasts.
This impressive reduction in calorie intake was unintentional and did not require any other changes to their diet besides eating eggs for breakfast.
SUMMARY
Eating eggs for breakfast may increase your feeling of fullness and make you automatically eat fewer calories later in the day.
Eggs are cheap and easy to prepare
Incorporating eggs into your diet is very easy.
They are inexpensive, widely available, and can be prepared within minutes.
Eggs are delicious almost every way you make them, but they are most often boiled, scrambled, made into an omelet, or baked.
A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight-loss-friendly breakfast.
You can find plenty of low carb breakfast ideas, many of which feature eggs, on this page.
SUMMARY
Eggs are inexpensive, widely available, and easy to prepare.
The bottom line
Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight.
They can make you feel more full and help you eat fewer calories throughout the day.
Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.
Eating eggs, especially for breakfast, can be a great addition to a healthy weight loss eating plan.
The Best Way To Eat Eggs After Working Out
Working out is essentially the process of breaking down your muscle tissue and then letting it repair so it becomes thicker and stronger. The time in which your body is repairing is known as the anabolic state, and it begins immediately after working out. Anabolism requires nutrients, however, which is why it’s important that you eat nutritious food after a good workout. Eggs are a good post-workout food because they are highly nutritious and have protein. Whether you eat them fried, scrambled, boiled or mix them into a shake, they are loaded with good stuff for your body.
Muscle-Building Protein
Eggs are an excellent source of high-quality protein. One egg contains roughly 6 g of protein, which is about 10 to 13 percent of the daily recommended value for adults. Eggs are a complete protein, meaning they contain all of the essential amino acids your body needs. Amino acids are the raw materials used to make muscle tissue, and they help repair damaged tissues and aid recovery. According to WebMD, eggs have the highest biological value for protein next to milk.
Bounty of Vitamins and Minerals
Eggs are often called the perfect food because of the high value of their protein and because of the vitamins and minerals they contain. While many people focus on protein and carbs when it comes to replenishing and repairing the body, vitamins and minerals play just as important as a role. Eggs, especially the yolks, contain many important vitamins, including B-12, B-6 and A. Eggs also contain minerals your body needs for repair and tissue growth, such as magnesium, iron, calcium, zinc and copper.
High in Fat and Cholesterol
Whole eggs do not contain many calories but do contain a lot of fat and cholesterol. One whole egg has approximately 70 calories, 5 g of fat, and about half of your daily requirement of cholesterol. This can be a problem if you’re trying to get most of your protein from eggs. For example, you have to consume five eggs to get about 25 to 30 g of protein, which means you would also be taking in about 25 g of fat and more than twice your recommended intake of cholesterol.
Post-Workout Egg Prep
Egg yolks contain most of the vitamins and minerals, but also lots of fat and cholesterol. Egg whites, on the other hand, contain about half the protein with virtually none of the fat or cholesterol. So, the best way to eat eggs after your workout is to mix five egg whites with one or two whole eggs. This way you are consuming approximately 21 g of protein and still getting all the good stuff in the yolk without going overboard on the fat and cholesterol.
To make a post-workout snack or meal that also contains carbohydrates, which are equally important for recovery, throw some veggies in your omelette and eat it with a piece of whole-grain toast or half of a sweet potato. Or, make a quick egg salad with whole eggs and egg whites, Greek yogurt, dijon mustard and spices. Serve it in a sandwich with whole-grain bread, lettuce and tomatoes.
How to Cook an Egg for Getting Ripped
Adding eggs to your daily diet can help you get ripped if you have a vigorous workout regimen. Eggs are rich in protein — an essential nutrient to help build muscle tissue. Even though consuming an egg here and there can be beneficial for your physique, you may get bored with eating the same dish every day. Several cooking techniques allow you to enjoy your egg entrees without feeling like you’re eating the same thing every day.
Amount of Protein
Protein requirements vary depending on your weight. Strength-training athletes typically need anywhere from .5 to .8 grams of protein per one pound of body weight, explains Nancy Clark, a registered dietitian with SportsMD. For example, if you weigh 170 pounds, you need between 85 and 136 grams of protein each day to help you build muscle mass. Knowing your ideal protein intake helps you plan your meals so that you know how many eggs to consume.
Poached
A whole egg provides about 6 grams of protein, according to the University of Michigan Health System. Enjoying a poached egg allows you to get all of the protein eggs have to offer, without using fat for cooking. Bring a pot of water to a boil. You need enough water to cover an egg, approximately 3 inches deep. Once the water is boiling, with large fast-moving bubbles, reduce the heat. Ideally, your poaching water should have small slow-moving bubbles. Gently crack whole eggs into a small bowl and pour bowl of eggs into simmering water. Allow eggs to cook for about five minutes, or until the egg whites are no longer clear. Remove the eggs from the water with a slotted spoon and allow the water to drip off. Place your poached eggs on an English muffin, slice of toast or directly on your plate. This healthy alternative to fried eggs helps set you up on a path to getting ripped.
Scrambled Whites
Even though whole eggs are high in protein, they also have a high fat content. In addition to the 6 grams of protein in a whole egg, you also consume nearly 5 grams of fat. Cut out most of the fat by separating the egg whites or by purchasing a carton of egg whites. Two egg whites offers more than 7 grams of protein and less than .5 grams of fat. Heat a nonstick skillet on medium heat. Instead of using oil or butter to prevent sticking, add a little calorie-free nonstick pan spray to your skillet. Pour eggs whites into the hot pan and stir with a rubber spatula. Continue stirring until egg whites are set and appear bright white. Keep your scrambled egg whites healthy by seasoning with black pepper or cayenne for added flavor.
Omelet
Make a healthy muscle-building omelet by separating four eggs. Mix four egg whites with one whole egg. This way, you get a lot of lean protein with only a small amount of fats from the egg yolk. Coat a nonstick omelet pan with nonstick pan spray and heat over medium-high heat. Pile in 1 to 2 tablespoons each of your favorite diced veggies, such as onions, peppers and mushrooms. Stir veggies for about a minute and add the egg mixture. Lift omelet on all sides to allow liquid to sink to the bottom. Once nearly all of the liquid is cooked, flip the omelet with the rubber spatula. Turn off the heat and sprinkle a pinch of feta or cheddar cheese onto your omelet. Fold the omelet in half and slide it onto a plate. Making omelets allows you to pack protein into your morning breakfast, as well as sneak in an extra serving of vegetables.
How to Make Protein Shakes with Raw Eggs
If you enjoy the taste of a raw-egg protein shake before or after your workout, it is important to understand the health risks involved with eating raw eggs. The Centers for Disease Control and Prevention reports that consuming uncooked eggs puts a person at risk of acquiring salmonella. Caused by the salmonella enteritidis bacteria, salmonella is associated with severe gastrointestinal illnesses that can prove deadly if not addressed early. Fortunately, this does not mean you have to give up your favorite health drink; instead, choose a healthier egg alternative.
Step 1
Place 1/3 cup of nonfat yogurt in your blender. Add 1/4 cup of fresh or canned fruit to the yogurt in the blender.
Step 2
Pour 1/2 cup of pasteurized raw eggs into the blender. Like raw eggs, pasteurized eggs are uncooked. However, pasteurization sterilizes the eggs and removes dangerous bacteria.
Step 3
Blend the mixture for 15 to 20 seconds until smooth. Pour the protein shake in a cup and drink immediately.
Things You’ll Need
- 1/3 cup nonfat yogurt
- Blender
- 1/4 cup fresh or canned fruit
- 1/2 cup pasteurized eggs
Tip
Use flavored or unflavored yogurt for your raw-egg protein shakes.
Three tablespoons of pasteurized egg whites are equal to one whole raw egg.
Warning
If you do not finish your protein shake, do not leave it on the counter for later. Just like any egg product, pasteurized raw eggs require refrigeration.
Why Are Eggs Ideal For Muscle Build-up?
Building muscles are not as easy as you think. This is the reason why what you eat is just as important as the type of workout. Many gym-goers depend on post-workout shakes, which don’t serve the purpose. Consuming proteins post-workout can help you build muscles, especially if you lift weights regularly. Thanks to KENT Egg Boiler, you can easily get hard, medium, and soft-boiled eggs within minutes. So, if you have just started working out, the blog is for you. Read on to find out
How Eggs are Good for Nutrition and Body Building?
A wide range of B vitamins, including riboflavin, folic acid, and B12 (energy), are also found in eggs, including vitamins A, E, and K. In addition to this, being a good source of minerals like calcium, zinc, and iron, eggs also contain all eight essential amino acids. Mentioned below are a few points that will explain why eggs are good for bodybuilding.
1. Helps in Protein Synthesis
After a strenuous session of workout, your muscles build protein through the process of protein synthesis. Eating eggs after a workout session provides protein to your body in order to fuel the protein synthesis process. Many people throw away the egg yolk and consume only the egg white after their workout session. However, a study found that egg yolks contain protein and other nutrients, which are not found in egg whites. In short, eating egg yolks boost your body’s protein synthesis.
2. A Rich Source of Vitamins
Eggs are not only a rich source of proteins but also a number of vitamins. In addition to 6 grams of protein, eggs are also a storehouse of Vitamin A, E, K, B12, riboflavin, and folic acid. Hard-boiled eggs are a healthy food option, which also contain essential amino acids needed for muscle recovery and building minerals such as calcium and zinc.
3. Source of Good Fat
A common myth about eggs is they contain fat, which is harmful to your health. Egg whites contain no fat at all whereas the yolk contains 5 grams of fat. However, the yolk contains only 1.6 grams of saturated fat (bad fat). Bodybuilders looking for muscle gain need fat in foods, especially at a time when the energy requirement is high. Eggs also contain diary cholesterol, which doesn’t increase the blood cholesterol level.
Last Few Words
You already know that it is important to include proteins in your diet after a workout session. However, instead of drinking shakes after a workout, which may not provide the desired results, you can have a helping of boiled eggs. The shakes that you drink don’t contain a balance of the essential nutrients that you need after a workout session. Loaded with all the essential vitamins and protein, eggs are all you need for muscle build-up.
Health Benefits Of Eating Eggs
Eggs are one of the few foods that should be classified as “superfoods.” They are loaded with nutrients, some of which are rare in the modern diet.
Here are 10 health benefits of eggs that have been confirmed in human studies.
1. Incredibly Nutritious
Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains:
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
- Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc
This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats. Eggs also contain various trace nutrients that are important for health. In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.
If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E.
SUMMARY
Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.
2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol
It is true that eggs are high in cholesterol.
In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.
However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.
The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out.
Nevertheless, the response to eating eggs varies between individuals:
- In 70% of people, eggs don’t raise cholesterol at all
- In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol
However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs.
SUMMARY
Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.
3. Raise HDL (The “Good”) Cholesterol
HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol.
People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems.
Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10%.
SUMMARY
Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.
4. Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of
Choline is a nutrient that most people don’t even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins.
Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions.
The symptoms of choline deficiency are serious, so fortunately it’s rare.
Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
SUMMARY
Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.
5. Are Linked to a Reduced Risk of Heart Disease
LDL cholesterol is generally known as the “bad” cholesterol.
It is well known that having high levels of LDL is linked to an increased risk of heart disease.
But many people don’t realize that LDL is divided into subtypes based on the size of the particles.
There are small, dense LDL particles and large LDL particles.
Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles.
Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement.
SUMMARY
Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health
One of the consequences of aging is that eyesight tends to get worse.
There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.
Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye.
Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.
Egg yolks contain large amounts of both lutein and zeaxanthin.
In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%.
Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.
SUMMARY
The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.
7. Omega-3 or Pastured Eggs Lower Triglycerides
Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised.
Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.
Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.
Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.
SUMMARY
Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.
8. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios
Proteins are the main building blocks of the human body.
They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.
Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.
Eggs are an excellent source of protein, with a single large egg containing six grams of it.
Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.
Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few.
SUMMARY
Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.
9. Don’t Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke
For many decades, eggs have been unfairly demonized.
It has been claimed that because of the cholesterol in them, they must be bad for the heart.
Many studies published in recent years have examined the relationship between eating eggs and the risk of heart disease.
One review of 17 studies with a total of 263,938 participants found no association between egg intake and heart disease or stroke.
Many other studies have arrived at the same conclusion.
However, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease.
Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They cannot prove that eggs caused anything.
It is possible that people who eat lots of eggs and have diabetes are less health-conscious, on average.
On a low-carb diet, which is by far the best diet for people with diabetes, eating eggs leads to improvements in risk factors for heart disease.
SUMMARY
Many studies have looked at egg intake and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.
10. Are Filling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight
Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient.
Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake.
In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.
In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks.
SUMMARY
Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.
The Bottom Line
Studies clearly show that eating up to three whole eggs per day is perfectly safe.
There is no evidence that going beyond that is harmful — it is just “uncharted territory,” as it hasn’t been studied.
Eggs are pretty much nature’s perfect food.
On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.
