CYCLING SUPERFOODS #23 EGGS
You can’ t make an athlete without breaking a few eggs
Protein is important muscle recovery. So you need to get some in your system after training to ensure your muslces can repair and rebuild themselves. But that doesn’t mean you have to neck a protein shake or gobble a steak as soon as you get home. There is another way to get your protein fix easily: eggs.
What protein?
When looking at protein choices, whey protein (often used to make protein shakes and bars) has a high amino acid profile and is fastabsorbing. But if you prefer a real food source for your protein eggs are the ideal option. They have a protein digestibility score of 97 per cent (together with milk, the highest scoring of all proteins) and provide all nine of the essential amino acids needed to promote muscle recovery, muscle maintenance, the building of lean tissue and the creation of new mitochondria (aerobic cells).
Eggs are also on the slower end of the speed scale when it comes to being digested, helping you stay satiated for longer. But, perhaps more importantly, this means that there will be a nice, steady release of amino acids allowing you to maintain a positive protein balance for longer periods of time.
Worried about calories?
Combining multiple egg whites with one or two whole eggs provides you with a higher protein intake with reduced fat intake without cutting down on taste. A single egg white provides 3.5g of protein and only 15 calories.