Content sponsored by Egg Nutrition Center

When it comes to exercise, it’s no secret that fueling is a key component of getting the most out of your activity. Whether you’re training for a marathon or heading to the gym to improve your overall fitness, what you eat impacts your performance.

Everyone needs protein, but if you are increasing activity, you may need more protein. According to the International Society of Sports Nutrition exercise and protein intake together stimulate the building of new muscle tissue ⁽¹⁾. Quantity, quality and the timing of protein intake are all important. Most Americans eat the bulk of their protein at dinner, neglecting to include enough protein-rich foods at breakfast and lunch. However, research shows the importance of including about 20-30 grams of protein at each meal ⁽²⁾. 

Protein is found in many different foods, but for its rich nutrition profile, an egg is an ideal component to include in your meals and snacks for fueling activity. Here are some great reasons to include more eggs in your meal plan:

 

Complete Protein

The human body cannot make all the amino acids necessary to produce functional proteins. The nine essential amino acids must be consumed in the diet, and a food with all of them is known as a complete protein. Each large egg contains 6 grams of high-quality protein. High-quality proteins, like those in eggs, dairy and meat, contain all the essential amino acids necessary to support healthy muscles ⁽³⁾. 

 

Nutrient-Dense

When trying to build muscle or lose fat, considering the calorie density of foods can help. A large egg contains just 70 calories making it a calorie-efficient food that also provides essential nutrients like choline, vitamin D, Vitamin B12, biotin, and selenium ⁽⁴⁾. Fueling and recovering from activity requires a host of nutrients so opting for nutrient packed foods can ensure you are meeting needs. 

 

Filling 

Eggs are a satiating food due to their quality protein and fat profile.  Just a couple of eggs can leave you satisfied and full for hours ⁽³⁾. This is great if you are trying to avoid mindless snacking, lose weight, or up your protein game at snack time. 

 

Versatile

Eggs are budget friendly, quick to prepare and can be featured in a variety of unique dishes. Scrambled, poached, hard boiled, or even featured in baked goods, there are plenty of ways to add eggs to your eating plan!

 

Try these quick options to feature more eggs to fuel activity: 

Egg Muffins

Looking for a portable meal prep option? Try egg muffins! They are quick and easy to prep and offer variety with the plethora of options you can use as mix-ins.  Eggs will provide a protein rich base, but to feature more key nutrients try adding in options like shredded cheese, cottage cheese and plenty of colorful veggies.

Here are just a few flavor options to try: 

• Roasted peppers, spinach and feta

• Diced peppers and onions with shredded cheese blend

• Chopped broccoli florets and cheddar cheese

• Cooked ground turkey and diced zucchini 

Casseroles and other dishes containing eggs should be cooked to a safe minimum internal temperature of 160 °F. Use a food thermometer to be sure.  

 

Breakfast Burritos 

For a satisfying breakfast that offers the full package of nutrient benefits, feature scrambled eggs in a whole wheat tortilla, then add in whatever veggies and toppings you like. Breakfast burritos can be stored in the freezer and removed for a quick breakfast on the go. Try some of these winning flavor combinations:

• Black beans, sweet potatoes, salsa and avocado

• Cherry tomatoes, basil and mozzarella cheese

• Kale, mushroom and Swiss

Eggs should be cooked to a safe minimum internal temperature of 160 °F. Use a food thermometer to be sure.  

 

Hardboiled

When it comes to fueling on the go boiled eggs are hard to beat. They are easy to cook in bulk and will last the whole week!

Try these simple ways to feature hard boiled eggs: 

• Add chopped hardboiled eggs to salads or eat whole as a snack. 

• Mash 1/4 of an avocado on a slice of whole grain toast. Top with hardboiled egg slices and a sprinkle of black pepper or red pepper flakes.

• For egg salad replace the mayo in an egg salad with a similar quantity of hummus or mashed avocado with a squeeze of lemon and pinch of salt.

Hard cooked eggs can be stored in the refrigerator for up to seven days, either left in their shells or peeled. Make sure eggs are refrigerated within two hours after cooking, and don't leave refrigerated cooked eggs out at room temperature for more than two hours.  

 

For more information visit: https://www.incredibleegg.org/about-us/egg-nutrition-center/

 

_References

_{(1) Jager, R., Kerksick, C.M., Campbell, B.I. et al. (2017) International Society of Sports Nutrition Position Stand: Protein and Exercise. J. Int. Soc. Sports Nutr.14(20). Retrieved from https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8}

_{(2) Leidy, H. J., Clifton, P., Astrup, A., & Richard Mattes. (2015, June). The role of protein in weight loss and maintenance. https://ajcn.nutrition.org/article/S0002-9165(23)27427-4/fulltext. https://ajcn.nutrition.org/article/S0002-9165(23)27427-4/fulltext}

_{(3) Puglisi, M. J., & Fernandez, M. L. (2022, July 15). The health benefits of egg protein. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/}

_{(4) U.S. Department of Health and Human Services. Food and Drug Administration. Guidance for Industry: Nutrition and Supplement Facts Labels Questions and Answers Related to the Compliance Date, Added Sugars, and Declaration of Quantitative Amounts of Vitamins and Minerals. November 2018.}