How to eat more protein and improve athletic performance
Pre-workout fuel for sustained energy : Before practice or a workout , load up on whole grains and protein with hard-boiled eggs and a granola bar to keep you fueled longer . A nutritional powerhouse with only 70 calories , one large egg contains 6 grams of highquality protein and nine essential amino acids . Remember , your muscles rely on mainly carbohydrates , but also protein for sustained energy during activity .
Recovery and repair post-workout : After physical activity , include eggs and other protein-packed foods in a post-workout sandwich or wrap to help your recovery . Research indicates eating a mix of carbs and protein - ideally about 20-30 grams of protein - has been shown to promote muscle repair and optimal recovery .
Not only are eggs delicious , nutritious and versatile , they are also one of the most affordable sources of high-quality protein . This makes it easy for athletes to maintain an optimal diet that is heavy on the results and light on their wallets . Previous misconceptions had many people just eating egg whites , but today eating the yolk offers loads of nutritional benefits . That ’ s because the yolk contains more than 40 percent of the protein in an egg and most of the egg ’ s nutrients , like choline , vitamin B12 and selenium .
Want to fuel yourself to be the best you can be ? The Incredible Egg has a collection of proteinpacked egg recipes to help you get inspired . For athletes always on the go , there are also quick and easy egg recipes to please any palate . For example :
MICROWAVE CHEESE & PEPPER COFFEE CUP SCRAMBLE
Ingredients :
Whether competing recreationally , at an amateur level or professionally in front of the world , proper nutrition is a key component of any athlete ’ s performance . A variety of nutrients come into consideration , but one seems to get the highest level of attention : protein .
Because protein helps build and maintain muscle and body tissue , it ’ s important for active individuals to eat enough . Snacking on protein-rich foods and eating meals packed with protein can help support an athlete ’ s physical wellness so they can reach their goals .
Here are a few recommended practices for athletes to lead the pack with their meal routines :
2 eggs 2 tablespoons milk 2 tablespoons cheddar cheese 1 tablespoon chopped tomato 1 teaspoon minced pickled jalapeño pepper Pinch each salt and pepper
Directions : Whisk together eggs , milk , cheese , tomato , jalapeño , salt and pepper .
Pour into well-greased , 12-ounce microwave-safe mug .
Microwave on High for 30 seconds , then stir . Microwave for 70 to 80 seconds or until eggs are puffed and set .
For more information and egg recipes fit for any athlete , visit IncredibleEgg . org .
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