Can I have eggs after exercise?

The content of the article

1 What is the value of eggs
2 In what form should eat eggs
3 Eggs after training
4 Raw eggs
5 Video: eggs for weight gain

For the effectiveness of sports training requires a balanced diet. Moreover, the diet for athletes is designed in such a way that every meal was thought out. In the daily menu of each athlete eggs occupy a priority position, because it is this food product that supplies the body with high-quality protein.

What is the value of eggs

The eggs contain a lot of useful components for the body. This product is the main supplier of protein, which is very important for athletes. They also contain fats and essential amino acids. In addition to these valuable elements, there is cholesterol in egg yolks. This substance, entering the body, violates lipid metabolism and tends to be deposited in the form of plaques on the vascular walls. This negative quality contributes to the development of atherosclerosis. True, one should not judge the properties of cholesterol one-sidedly, since much depends on the method of processing eggs, as well as on what products they are combined with.For example, scrambled eggs cooked with a small amount of butter will be useful, and a dish with bacon or bacon will only add another portion of cholesterol. Therefore, it all depends on the specific situation.

If we talk about the positive qualities of eggs for sports people, they are manifested in the following:

One egg contains up to 6 grams of high quality protein.
The product is saturated with beneficial amino acids involved in the recovery of muscle tissue.
There is a huge amount of vitamins and minerals in eggs.
There are important polyunsaturated fatty acids in the product that support the normal hormones in the body.
Lecithin is another important ingredient that is essential for the brain and nerve tissue.

About the properties of cholesterol was mentioned above. It only remains to add that with all the negative qualities of this agent, without it, synthesis processes cannot proceed normally. So, cholesterol is actively involved in the production of the hormone testosterone, which is responsible for the growth of muscle mass.

can I drink milk after exercise

In what form should eat eggs

On this issue, experts do not have a common opinion, as well as with respect to the optimal single dose of the product. Much depends on the specifics of the diet of the athlete, his age, gender and other individual characteristics. But on average, a normal daily dose is considered to be from 2 to 5 eggs.

The best of them is to cook scrambled eggs, adding to the dish a bit of natural vegetable oil. You can also boil eggs hard boiled.

Eggs after training

If professional athletes are aware of the nuances of nutrition after a workout, then lovers visiting the gym often do not know the specifics of nutrition after exercise.

Experts strongly recommend “closing the protein window” with the help of eggs. With rational use of this product, the forces expended on sports activities will quickly recover. Eggs help to fill the shortage of substances and provide a natural build-up of muscle mass. It is enough to eat 2-3 pieces to compensate for the losses caused by physical exertion.

benefit and harm of boiled eggs for men and women

Raw eggs

Many novice athletes consult with experienced athletes about a dietary nutrition program that will strengthen the body and help achieve results.This issue is particularly acute for those who are engaged in bodybuilding. After all, the “construction” of the body directly depends on the characteristics of the food that the athlete consumes.

It is believed that raw eggs should be the basis of the diet of people who are interested in this type of activity. As it was already noted here, eggs really have a great nutritional value, but even healthy foods should not be used uncontrollably. Raw eggs are the main source of such serious infections as salmonellosis. Therefore, their use is not very safe for health, because you can get additional problems.

Taking into account all the possible risks, it is better to use boiled eggs after training or to cook an omelette. When exposed to high temperatures, the entire pathogenic microflora dies, but the useful properties of the product are almost completely preserved if the boiled soft-boiled egg. This option of cooking eggs is preferable, because the yolk is very quickly absorbed.

Sports nutrition experts recommend eating quail eggs. This product has a number of advantages in comparison with chicken analog:

such eggs are allowed to be consumed raw;
they can be eaten together with the shell;
they are saturated with selenium and iron;
the product is well absorbed and contributes to the effective purification of the digestive tract.

Following the rules described above, it will not be difficult to understand the use of eggs after training.

fried eggs are good and bad