Eggs: the best foods for your fitness journey

What is part of your fitness routine? The latest Bluetooth-enhanced running shoes? examines. The best and most effective smartwatch? examines. But you can’t get rid of a sweat if you don’t satiate the right foods, now, can you? Now while you might be thinking about getting a protein shake or taking doses of whey protein powder, there’s another food that’s perfect for you, both before and after a workout, so why not crack it with an egg or two?

Feed your fitness routine with eggs

Yes, eggs have gotten a bad reputation in the past, mostly due to cholesterol contentBut that doesn’t mean you should avoid this breakfast staple. In fact, the cholesterol in eggs is not harmful, so if you are looking to boost your exercise routine, here are some ways that can help you eat eggs.

1. Increase protein

The body needs protein, especially when it comes to fitness and exercise. Not only will protein boost your metabolism, but it can also repair and strengthen your muscles.

Photo by Leon Martinez from Pexels

Now, you may know that eggs contain protein, but did you know that they are a complete protein, containing all nine essential amino acids needed for muscle repair and recovery?

2. Build muscle

If you are serious about building muscle, you really need to eat more eggs. a study Posted in Journal of the International Society of Sports Nutrition It has been suggested that whole food sources of protein, such as eggs, can stimulate muscle protein synthesis, as the protein repairs muscle damage caused by intense exercise.

3. Incubating the yolk

Not everyone likes eating egg yolks, but that should be re-evaluated, especially if your fitness goal is to build muscle. according to study Posted in American Journal of Clinical Nutrition, Eating whole eggs right after resistance training may build more muscle than if you just ate the egg whites.

The yolk also contains vitamin D and iron, both of which are essential nutrients for longevity, so try not to throw away the yolk just by cracking an egg.

A fitness meal that contains egg cells

Eggs are extremely versatile for people on the go, and they’re a great fitness food for those looking for extra fuel for their next workout. So why not get ahead of your fitness routine with this egg salad sandwich as a courtesy South African Poultry Association (SAPA)?

Ultimate Egg Salad Sandwich

This egg salad makes a delicious filling for healthy rolls, baguettes, or bread. Ideal for lunch boxes or road trips, they keep well in an airtight container in the refrigerator for 2-3 days.


Ultimate Egg Salad Sandwich / South African Poultry Association (SAPA)

6 services

Preparation time: 10 minutes

Cooking time: 10 minutes

  • 6 boiled eggs, peeled
  • 80 ml (1/3 cup) mayonnaise
  • 10 ml (2 teaspoons) whole grain mustard
  • 5 ml (1 teaspoon) fresh lemon juice
  • 1/2 stalk celery, very finely chopped
  • 30 ml (2 tablespoons) finely chopped chives
  • Salt and pepper to taste
  • paprika for sprinkling
  • Slices of healthy bread or baguette, to serve
  • Fresh chives for garnish

1. Chop almost all eggs (or only 4 if you want some whole eggs for serving) hard-boiled eggs, and place in a medium bowl. Mash a little fork to break up the yolk.

2. Add mayonnaise, mustard, lemon juice, celery and chives and mix until combined. Season with salt and pepper.

3. If using a baguette, slice it in half lengthwise and spread the egg salad on the bottom half.

4. Sprinkle the egg salad with paprika.

5. Garnish with chives and garnish with the other half of a baguette or a slice of bread.


Jager R et al. International Society of Sports Nutrition position: protein and exercise. Journal of the International Society of Sports Nutrition (2017) 14:20. DOI 10.1186/s12970-017-0177-8.

Fleet S et al. Consumption of whole eggs promotes greater stimulation of muscle protein synthesis after exercise compared to consuming isotonic amounts of egg whites in young adults. American Journal of Clinical Nutrition. 2017; 106: 1401-12.

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