By Marie Dufour, RD – The egg is the only food containing all essential amino acids that are the building blocks of muscles, present in a pattern that matches very closely the pattern the body needs. Egg protein contributes to strength, power and energy for several reasons:
- It does not cause surges in blood sugar and insulin — one egg is ninety calories of steady and sustained source of energy.
- One egg contains 6g of protein and the B vitamins essential for energy production.
- Eggs are rich in leucine, an essential amino acid that helps the body use energy and muscles recover after exercise.
- Eggs have all the amino acids the body needs to build and maintain muscle mass.
While we may be getting enough protein (i.e. bacon, hot dogs, cheese), it may not be high-quality protein and we might be eating it at the wrong time of day. Most people eat protein in the evening. But there evidence that eating it at breakfast stimulates muscle protein synthesis and provides long-lasting satiety.
But there is one caveat if you suffer from high cholesterol: one egg yolk contains almost 100% of the daily recommended value for cholesterol. However, the egg white is cholesterol-free pure protein. So, instead of making a 2-egg omelet, use 1 whole egg and 2 whites: you’ll get the protein without excessive cholesterol.
Some would rather do without egg yolk entirely, but the yolk is the only food source of vitamin D and rich in biotin. Don’t cut the yolk totally out of your diet.
Ref – Layman DK, Rodriguez, NR – “Egg Protein as a Source of Power, Strength and Energy.” Nutr Today 44(1), pp43-48, Jan/Feb 2009.
Filed under: Lifestyle, diet , breakfast, diet, Eggs, exercise, healthy eating, Marie Dufour RD, nutrition, sports nutrition, weight control, workout
