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Are Eggs A Good Food Choice After Working Out?

by
author image Jason Jensen
Jason Jensen began his professional freelance writing career in 2010. He is an ACT-certified personal trainer and longtime vegetarian with an enthusiasm for fitness and nutrition. Jensen has also worked as a musician, freelance photographer, audio engineer and Web designer.
Are Eggs A Good Food Choice After Working Out?
A plate of scrambled eggs garnished with dill. Photo Credit voltan1/iStock/Getty Images

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.

Protein

Eggs are an excellent source of high-quality protein. One egg contains roughly 6 g of protein, which is about 15 percent of your daily recommended value. The reason eggs are such a good source of protein is because they contain all of the essential amino acids your body requires to digest and absorb protein, making it a complete protein.

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Vitamins and Minerals

Many people focus on protein and carbs when it comes to replenishing and repairing the body, but vitamins and minerals play just as important as a role. Eggs, especially the yolks, contain lots of important vitamins. Vitamins, such as vitamin B-12, B-6 and A. Eggs also contain many minerals your body needs, such as magnesium, iron, calcium, zinc and copper.

Calories, 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. However, this problem can be solved by discarding the yolks, which contain almost all of the fat and cholesterol.

How to Eat Eggs After a Workout

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 whole egg. 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.

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References

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