Eggs: a superfood for your fitness goals

Eggs: the versatile food for athletes

Did you know that eggs are one of the most nutritionally complete foods? Whether you are a seasoned athlete or a beginner looking to improve your diet, eggs deserve a prime spot on your plate. Here’s why.

Nutritional values of eggs (per 100g, approximately 2 eggs)

• Proteins (15g): Egg proteins are of excellent quality, containing all the essential amino acids needed for muscle growth and tissue regeneration. This makes them a must-have for athletes after a workout.
• Fats (9g): Most of the fats in eggs are unsaturated, which are beneficial for heart health. Additionally, egg yolk is rich in phospholipids that support brain health.
• Carbohydrates (0.7g): With an almost negligible carbohydrate content, eggs are ideal for low-carb diets like the ketogenic diet or for maintaining a balanced intake.
• Calories (150 kcal): Low in calories yet highly nutritious, eggs help control appetite while providing an impressive nutrient density.

Health benefits of eggs

1. Rich in vitamin D

Egg yolk is one of the few natural food sources of vitamin D, which promotes bone and immune health.

2. No need to fear cholesterol

Contrary to some beliefs, moderate egg consumption does not significantly increase blood cholesterol levels for most people. On the contrary, eggs provide beneficial nutrients for metabolism.

3. Source of essential minerals

Selenium and zinc in eggs support the immune system, while the iron in the yolk helps prevent anemia.

4. Ideal for weight loss goals

Thanks to their high protein content, eggs are excellent for maintaining satiety throughout the day. When included in a balanced breakfast, they help prevent cravings.

Tip: choose free-range eggs

Eggs from free-range hens are often richer in omega-3s and nutrients due to their varied diet. These eggs are not only better for your health but also for animal welfare.

How to eat eggs for maximum benefits

• Omelet or hard-boiled eggs: Perfect for a snack or quick lunch.
• Added to salads: A great protein boost.
• Scrambled with vegetables: An ideal option for a balanced breakfast.
• Poached eggs: A light and delicious alternative.

Egg white or yolk?

Egg whites are high in protein and low in calories, making them perfect for those looking to increase protein intake without consuming too much fat. However, the yolk should not be overlooked—it is packed with essential vitamins and minerals.

Conclusion

Incorporating eggs into your diet is an excellent way to support your fitness goals, whether for muscle gain, weight loss, or simply staying healthy. So, what are you waiting for? Go make yourself a delicious omelet!