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Get cracking: The advantages of eggs for runners

Easy to cook dinner and bursting with advantages, eggs are considered one of sports activities dietician Renee McGregor’s meals heroes.

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What I actually like about eggs is their versatility – whether or not laborious boiled, scrambled or poached, they supply the foundations of a nutrient-dense meal or snack any time of day. They’re fast and handy, and also you don’t have to be a gourmand chef to cook dinner with them. That is why they had been one of many hero meals in my first guide, Coaching Meals.

Are eggs good for you?

For years, eggs got a nasty press because of them being a supply of dietary ldl cholesterol. However lately, a big physique of analysis has discovered that dietary ldl cholesterol isn’t the difficulty. Quite, it’s our consumption of saturated fat generally that result in an increase in LDL ldl cholesterol within the physique, the supply that’s related to the next danger of coronary heart illness.

Eggs are an incredible supply of protein, B12 and iron – which is especially helpful for runners who’re vegetarian – and one of many solely dietary sources of Vitamin D.

Furthermore, eggs are one of many solely sources of a nutrient known as choline, which we make in small portions in our physique. This nutrient is significant within the manufacturing of the neurotransmitter acetylcholine, which helps muscle contraction and performs a job in cognitive operate, particularly reminiscence and considering.

Are eggs good for runners?

A research within the journal Vitamins discovered that egg protein has an a variety of benefits to well being and efficiency.

Egg protein is extremely digestible and a very good supply of important amino acids, with the best attainable protein digestibility-corrected amino acid rating. Which means it’s simply absorbed from the digestive tract and thus can be utilized by the physique effectively and successfully.

As well as, egg protein has been demonstrated to be essential to skeletal muscle well being and protecting in opposition to sarcopenia (the lack of muscle and power that may occur when somebody will get older and does much less bodily exercise) which, whereas essential for all runners, is especially related for older runners.

What number of eggs per day?

The newest analysis means that the best consumption is 2 giant eggs a day, and not more than three a day, to take care of well being. People who’ve a household historical past of coronary heart illness and excessive ranges of LDL ldl cholesterol might wish to follow a few eggs, three or 4 occasions every week.

How a lot protein is in an egg?

Eggs are an incredible supply of protein, each from the white and the yolk. One giant egg incorporates 6.3g of protein distributed as 2.7g within the yolk and three.6g within the white.

As they arrive from an animal supply, the protein is of excessive organic worth, which is why the bioavailability and absorption is so efficient.

A mean serving measurement of two giant eggs will present round 180 energy and 12.6g of protein, making eggs an excellent alternative for runners at any time of day. In truth, it has been proven that the protein in eggs offers excessive satiety (the sensation of fullness), prevents dips in blood sugar ranges and helps to control urge for food all through the day.

Egg recipes – my serving solutions

My favorite egg dish is a post-long run restoration brunch – two poached eggs with smashed avocado on toast, topped with a pinch of chilli flakes and served alongside a mocha to drink to make sure I’ve hit my carbohydrate and protein necessities. Right here’s one other fast and straightforward choice.

Vegetable and cheese frittata

This makes a fast, nutrient-dense restoration meal after a late coaching session when all you wish to do is eat, calm down and get some sleep.

Serves 2

  • 4 eggs
  • 1 tbsp milk
  • Pinch of dried oregano

  • 1 tbsp rapeseed oil
  • 1cm dice of root ginger, peeled and finely chopped

  • 1-2 garlic cloves, finely chopped
  • 1 courgette, sliced
  • Handful of chopped mushrooms and cherry tomatoes
  • 100g cheddar cheese, grated
  • Sea salt and freshly floor black pepper

  • Combined inexperienced salad, to serve


  1. Whisk collectively the eggs and milk in a big bowl and season with oregano, salt and pepper, then put aside.
  2. Warmth oil in a big frying pan over a low warmth. Add the ginger and garlic and fry for about 3 minutes till golden brown, stirring often. Add the greens and cook dinner for an extra 3-5 minutes.
  3. Pour the egg combination into the pan and cook dinner over a medium warmth for a couple of minutes till it seems to be like it is going to come away from the edges of the pan. Scatter over the cheese. Take away the pan and put underneath a sizzling grill for 3 minutes, or till the highest is golden. Reduce into quarters and serve sizzling with a combined inexperienced salad.

Tarragon mushroom-topped eggy bread

A refreshing twist on a childhood favorite which packs a nutrient punch and is a good alternative for lunch.

Serves 2

  • 4 eggs
  • 4 slices of bread
  • Oil for frying
  • ½ punnet mushrooms, chopped
  • 100g cream cheese
  • Pinch of tarragon
  • Seasoning


  1. Place the mushrooms and a few oil in a frying pan and fry on a medium warmth for round 10 minutes, or till cooked.
  2. Add the cream cheese, tarragon and seasoning to the mushrooms within the pan and placed on a low warmth. As soon as combined by, put aside.
  3. Beat the eggs and lower the bread into halves. Dip the bread into the overwhelmed eggs liberally after which fry them in oil in one other pan, pouring over any leftover egg. Take away the toast as soon as golden brown on either side. High with the mushroom combine and serve right away.



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