Published on Oct. 14, 2022
Happy World Egg Day 2022
Happy World Egg Day!
What a great day to put the egg, versatile on so many aspects, in the spotlight! We hope you will crack an egg, or two or maybe three on this special day. As it are challenging times for so many people around us, you might crack a few eggs for those that are not able to afford them as well.
Because today is World Egg Day, we have included a great story from the International Egg Commission on how eggs can contribute to a fit lifestyle, we have included a simple but delicious recipe that will contribute to the IEC vision 365, as an egg a day might keep the doctor away.
Thank you for reading, and we wish you once again a Happy World Egg Day!
Cracking Egg Nutrition: Egg-cellent fuel for your activity goals
Whether it’s professional sports, personal fitness, or leisurely activity, it is important for individuals of all ages to ensure they get the right nutrition before and after exercise. Adequate intake of vitamins, minerals and protein matters for muscle growth, endurance, and overall health. Let’s explore why eggs are the perfect protein package to help fuel your fitness goals!
Why does diet matter?
Just like stretching, warming up and cooling down, getting the right nutrition is a crucial aspect of exercise and training. This is particularly true for what you eat AFTER a workout, where accessing key nutrients can help you speed up your recovery and build strength faster.
Protein is one of the most important nutrients needed in post-workout diets. Consuming high-quality protein after exercise will help you repair your muscle, revitalize energy stores and stimulate the growth of new muscle.
While your muscles will ultimately repair themselves on their own, research suggests that eating adequate protein within two hours after the training will help your body to rebuild, recover and grow muscle more efficiently and effectively*.
The power of egg protein
With 13 essential nutrients, 6g of protein, just 70 calories and 5g of fat, one large egg has a unique nutrition profile that is ideal for athletes of all ages! Eggs are the perfect ally for exercise, they are packed with nutrients and protein, incredibly versatile, and easily portable for individuals who are on-the-go.
It is not just that eggs are rich in protein, but that the protein they contain is among those with the highest quality naturally available.
The quality of protein mainly depends on the composition of different amino acids in the food, and their bioavailability to be digested and absorbed. For example, eggs contain all nine essential amino acids, making them a ‘complete protein’. The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Besides, the ratio and pattern in which these amino acids are found makes them the perfect match for the body’s needs. The protein in eggs is also highly digestible – a human’s body can absorb and use 95% of it!
Don’t forget the yolk
When it comes to egg white vs egg yolk, people often think that discarding the yolk will be the healthier option due to misconceptions about cholesterol and unhealthy fats. The problem is, when you throw away the yolk, you throw away most essential nutrients and around half the protein!
The latest research confirms that eating eggs as part of a healthy diet does not have a significant effect on blood cholesterol, and therefore does not increase the risk of heart disease in most people. Meanwhile, the protein in an egg is almost equally divided between the yolk and the white, so it’s important to include both in your post-workout diet. In fact, research shows whole eggs stimulate muscle growth and repair even more than just eating egg whites alone1.
We’ve cracked it!
The secret to sourcing high-quality protein to support your exercise goals is simple… the incredible egg! The truth is, you don’t need the next leading supplement or shake to access the highest-quality protein available – you can find it in the all-natural humble egg! No matter what stage you are at on your fitness journey, eggs can play an important role in muscle growth, weight loss and overall health!
- The International Egg Commission
- *Stephan van Vliet, Evan L Shy, Sidney Abou Sawan, Joseph W Beals, Daniel WD West, Sarah K Skinner, Alexander V Ulanov, Zhong Li, Scott A Paluska, Carl M Parsons, Daniel R Moore, Nicholas A Burd, Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men, The American Journal of Clinical Nutrition, Volume 106, Issue 6, December 2017, Pages 1401–1412