Eggs a healthy choice for Athletes
I was eating my favourite breakfast today cooked by my lovely wife, omelet with 2 eggs and thought how easy it was to buy eggs and cook them. every Mini Mart sells fresh eggs. It’s also what Chris Froome 4 times Tour De France winner will have before a long 160km stage of the TOUR, he may mix it sometimes with a small bowl of porridge, if it’s a long hard stage. If you have eaten well and restored your body carbohydrate stores, then this is all you need before a long ride, as long as you eat your bananas or gels during the ride.
The added benefit of fueling this way before a ride is that it helps teach the body to burn fat more efficiently and at a higher %, this increases your fat combustion rate. This will really help you lose weight when training in your fat max zone; and will also mean during races you need less carbs in the form of gels.
We all have different rates of fat and carb combustion, one person may need 30g of carb per hour (one gel) but another person needs 90g of carbs per hour (3 gels), the good news is fat combustion can be easily trained. The first step is to take an INSCYDS physiological 360 test at JJ Pro Performance, during the test we use a Vo2 Max mask and we analyze exactly the % of fat and carbs burnt in every training zone.
From that result we can give you
- Your exact FatMax training zone to help you lose weight
- A training plan to teach the body how to burn fat better
- An exact fueling strategy for racing, we can calculate the exact amount of carbs in the form of gels, bananas etc. that you need per hour at race power.
First, let’s clear up the obvious question: no, eggs won’t give you a heart attack. “Eggs aren’t going to kill you,” says Trevor Kashey, PhD, a nutrition scientist consultant. “Dietary cholesterol is not a major cause of circulating cholesterol. Most of the cholesterol in circulation is made by the liver, not coming from the cholesterol in our food.”
Cholesterol is actually an important nutrient for hormone production, including testosterone, and it helps the liver to make bile so that you can absorb and digest fats and fat-soluble vitamins.
So, they’re a cheap and safe source of protein, but are there more benefits for athletes?
Eggs are typically associated with B-vitamins, and they’re a great source of vitamins B1, B2 (riboflavin), B6, and B12. Eggs also contain a lot of choline, a “vitamin-like” essential nutrient that’s similar to B-vitamins and is sometimes used by athletes to delay fatigue in endurance sports.
“A lack of B-vitamins, and choline is sometimes thrown into this group as well, definitely does impair one’s ability to perform, but eating a surplus of them doesn’t necessarily give benefits beyond what is achieved with a decent diet all around,” says Kurtis Frank, the research director of the independent nutrition research organization Examine.com. “While eggs are a great source of these vitamins, choline is really the only one where we can say eggs as the absolute best source of it.”
Eggs are also an excellent source of zinc, which optimizes testosterone production, and a pretty good source of magnesium, which is linked to improved intra-workout recovery and better-quality sleep.
What people don’t often associate with eggs is the abundance of lutein and zeaxanthin, antioxidants that are concentrated in the yolk.
“The lutein and zeaxanthin content in the yolk is surprisingly high relative to other food products, and may be a reason to recommend eggs over other foods,” says Frank. “Though they aren’t necessarily athlete compounds, they’re strongly related to eye, skin, and general health.”
The Healthiest Way to Cook Eggs
Is there a “best” way to cook eggs? Surprisingly, the temperature at which eggs are prepared can have a pretty meaningful effect on its nutrition.
“Frying the egg is probably going to diminish the antioxidant value compared to something like steaming,” says Kashey. “The lower the temperature of the cooking method, the better, at least in terms of preserving antioxidant capacity. The antioxidant levels are cut in half or more when they’re boiled, fried, or microwaved, so if that’s a priority I would opt for lower temperature cooking methods, such as cooking an omelet slowly on medium heat.”
But don’t eat them raw. While some fitness people insist the salmonella risk is overblown, more of the protein is absorbed when you cook it.
Researchers say that eating eggs in the morning can reduce your daily cravings for fatty foods by up to 400 calories, making eggs useful for fat loss efforts too!