With the power to build muscle, repair body tissue and keep us fuller longer, it\u2019s no wonder that Canadians are looking to include more protein in their diets.<\/p>\n\n\n\n
One of the many reasons to love eggs? A serving of eggs is an excellent source of protein. If you\u2019ve ever wondered what the best time of day is to eat more protein, to whether the egg white or egg yolk is the better protein source, we have your answers to these questions and more.<\/p>\n\n\n\n
Eggs are a quick, easy and delicious way to help meet our protein needs: two large eggs contain 13 grams of protein<\/strong>! Eggs are one of the few foods considered to be a complete high-quality protein source, because they contain all 9 essential amino acids. \u2018Essential\u2019 means that the body cannot produce these amino acids on its own, which is why we need to include them in our diet. Amino acids are considered the building blocks for the body because they help to form protein.<\/p>\n\n\n\n The protein content of the egg white compared to the egg yolk is very similar. The yolk contains just slightly less protein than the white. So eat the whole egg for all its protein benefits!<\/p>\n\n\n\n There\u2019s no doubt about it: protein is an important nutrient that is needed to stay healthy. In fact, protein plays many different important roles in our bodies. Protein helps us to:<\/p>\n\n\n\n Protein is found in foods like eggs, beans, lentils, soy, dairy foods, fish, chicken and lean meat.<\/p>\n\n\n\n Adults need a minimum of 0.8 grams of protein per kilogram of body weight per day<\/a>. However, many individuals have higher protein needs, including adults who are physically active, women who are pregnant or lactating, and older adults.<\/p>\n\n\n\n Canada\u2019s Food Guide<\/a> recommends filling \u00bc of your plate with protein-rich foods (like eggs!), \u00bc of your plate with whole grains, and \u00bd your plate with vegetables and fruits.<\/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\n Studies show that distributing protein over the day is better for maintaining muscle. We tend to eat a lot of protein at dinner time. However, our bodies \u201cmax out\u201d the absorption of protein at around 30 grams of protein per meal. After that, our bodies don\u2019t use protein as effectively.<\/p>\n\n\n\n On the other hand, we often don\u2019t eat enough protein at breakfast time. Research shows that a high protein breakfast has a positive impact on muscle health, weight maintenance and feeling fuller longer throughout the day.<\/p>\n\n\n\n Luckily, it\u2019s easy to increase protein intake at breakfast with the most classic healthy breakfast food of all: eggs. For filling and nutritious egg-based breakfast ideas that won\u2019t leave you scrambling for a mid-morning snack, check out 5 Healthy Breakfasts<\/a>.<\/p>\n\n\n\n Don\u2019t forget about protein at snack breaks too! Having protein in your snack helps to keep you full and regulate blood sugar levels between meals. For a quick and healthy protein-rich snack, it doesn\u2019t get better than eggs. Simple hard boiled eggs<\/a> can be meal prepped and kept in the fridge for up to a week, making them the perfect option for a grab-and-go snack. Egg muffins<\/a> are another great high-protein snack that can be easily made ahead in batches. For more ideas, these tasty protein-rich snack ideas<\/a> have you covered.<\/p>\n","protected":false},"featured_media":7348,"template":"","class_list":["post-15592","nutrition","type-nutrition","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/nutrition\/15592","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/nutrition"}],"about":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/types\/nutrition"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/media\/7348"}],"wp:attachment":[{"href":"https:\/\/eggs.ca\/wp-json\/wp\/v2\/media?parent=15592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Is there more protein in the egg white or the egg yolk?<\/h3>\n\n\n\n
What does protein do?<\/h3>\n\n\n\n
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Which foods have protein?<\/h3>\n\n\n\n
Recommended protein intake<\/h3>\n\n\n\n
Protein is needed throughout the day<\/h3>\n\n\n\n
Breakfast: the most important protein meal of the day<\/h3>\n\n\n\n
Protein-rich snacking<\/h3>\n\n\n\n