{"id":15566,"date":"2019-09-05T18:15:41","date_gmt":"2019-09-05T18:15:41","guid":{"rendered":"https:\/\/eggs.ca\/nutrition\/eggs-an-ideal-food-to-fuel-fitness\/"},"modified":"2026-01-26T18:15:32","modified_gmt":"2026-01-26T18:15:32","slug":"eggs-an-ideal-food-to-fuel-fitness","status":"publish","type":"nutrition","link":"https:\/\/eggs.ca\/nutrition\/eggs-an-ideal-food-to-fuel-fitness\/","title":{"rendered":"Eggs: An Ideal Food to Fuel Fitness"},"content":{"rendered":"\n

Packed with high-quality protein, vitamins and minerals, eggs are the perfect post-workout snack. Learn all about what and when to eat after a workout, and why eggs should be on your post-workout menu!<\/p>\n\n\n\n

Do you need protein after a workout?<\/h3>\n\n\n\n

Research<\/a> shows that eating protein within two hours after exercise helps the body to repair and grow muscle after a workout. Protein is particularly helpful after resistance exercises like bodyweight training and weightlifting. Try to include around 15 to 25 grams of protein in your post-workout meal!<\/p>\n\n\n\n

Eggs: the perfect post-workout snack<\/span><\/h3>\n\n\n\n

A serving of two large eggs contains 13 grams of high-quality protein. Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle.<\/p>\n\n\n\n

For a portable snack to enjoy post-workout, you can\u2019t go wrong with a simple serving of hard boiled eggs<\/a>. These on-the-go spinach and cheese muffin tin frittatas<\/a> also make tasty post-workout snack. Be sure to check out our article on how to Fuel up with Protein with Eggs<\/a> to learn all about the importance of protein. <\/p>\n\n\n\n

Eat the whole egg!<\/h3>\n\n\n\n

Protein is found in both the egg white and yolk, almost equally divided between the two components. Research<\/a> shows whole eggs stimulate muscle growth and repair even more than just eating egg whites alone. Besides being packed with protein, the egg yolk contains important vitamins and minerals including vitamins A, D, B12, iron, folate and zinc.<\/p>\n\n\n\n

Recommended protein intake for athletes<\/h3>\n\n\n\n

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on your training.<\/p>\n\n\n\n

When it comes to getting the most health benefits from protein, it\u2019s important to think about the timing of when you eat protein. It\u2019s more effective to spread out the protein you eat into several meals and snacks throughout the day rather than eat all your protein at one big meal.<\/p>\n\n\n

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Paperclip IconTips<\/h2>\n

Remember to stay hydrated before, during and after your workout! <\/p>\n<\/div>\n <\/div><\/div>\n <\/div><\/div>\n\n\n

Protein + carbs = a winning combination<\/h3>\n\n\n\n

Experts recommend pairing high-quality proteins (like eggs) and easily digested carbohydrates for post-workout refueling. This powerful combo helps to refuel the body in two ways: the protein helps to build and repair muscle, and the carbohydrates help to replenish your body\u2019s glycogen. Glycogen is the storage of carbohydrates that gets used by your body as fuel during an intense workout. Fruits, potatoes, crackers and breads are all sources of easily-digested carbohydrates. <\/p>\n\n\n\n

What\u2019s your mealtime game plan?<\/h3>\n\n\n\n

Make the most of your workouts with these simple post-workout recipes that contain the ultimate refuelling combination of protein and carbohydrates.<\/p>\n\n\n\n