Eggs Overview
Eggs are nature's most complete food, offering all essential amino acids, 13 vitamins and minerals, and healthy fats in an affordable, versatile package. The cholesterol concerns of past decades have been largely debunked by modern research.
Why Eggs Helps With Athletic Recovery & Repair
Athletic recovery requires strategic nutrition to repair muscle damage, replenish glycogen stores, reduce inflammation, and support adaptation. Proper recovery nutrition accelerates progress and reduces injury risk.
Eggs Nutrition Facts
Per 100g (about 2 large eggs)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 | — |
| Protein | 12.6g | 25% |
| Total Carbohydrates | 1.1g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugar | g | — |
| Total Fat | 10.6g | 14% |
| iron | 1.8mg | 10% |
| vitaminD | 2µg | 10% |
| vitaminA | 149µg | 17% |
| vitaminB12 | 1.1µg | 46% |
| selenium | 30.7µg | 56% |
| phosphorus | 198mg | 16% |
Key Nutrients in Eggs for Athletic Recovery & Repair
Protein
12.6gSupports athletic recovery & repair by providing essential protein
Carbs
1.1gSupports athletic recovery & repair by providing essential carbs
Best Ways to Eat Eggs for Athletic Recovery & Repair
- Boiled for convenient protein
- Scrambled for quick breakfast
- Poached for lowest fat cooking
- In omelets with vegetables
- Baked in frittatas and quiches
Pro Tip:
Recovery is about 24/7 nutrition, not just post-workout. Consistent adequate protein (1.6-2.2g/kg), strategic carbs around training, quality sleep (8-10h), and managing overall life stress are more important than any single recovery meal.
Eggs Health Benefits
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
Important Considerations
- Cook thoroughly to avoid Salmonella
- Some people are allergic (common childhood allergy)
- Discuss with doctor if at high cardiovascular risk
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