12 benefits that eggs give if you are a runner

Eggs are a very versatile food and are not harmful – taken in the right amount – to the health of athletes. They have many beneficial properties for the body, so make sure they are one of the foods you always have at home. For runners, eggs are the perfect ally to reach their goals without the risk of injury. But there’s more: if you’re one of those athletes who eat egg-free omelets to avoid cholesterol, we’ve got good news. Take the yolk, which offers several nutritional benefits, especially for runners.

A growing number of studies show that eating eggs (up to one yolk per day) is safe, despite the cholesterol contained in the yolk. Indeed, the other nutrients it contains protect against heart disease.

If you are concerned about the welfare of your chickens, make sure you always get organic or free-range eggs. The first number of the code printed on the shell refers to the type of laying hens: 0 for eggs from organic production and 1 for eggs from free-range hens (3 on the ground and 4 in cages).

The benefits of eggs if you are a runner

It is now well known that this food is an important ally for the health of athletes – and not only -. Now let’s find out 12 benefits that regular consumption of eggs can provide the body with

1. Provides high quality protein

    The proteins yolks are used even when eaten raw. Proteins from egg whites, on the other hand, are fully digested only when cooked. Eating 100g of eggs (approximately 2 whole eggs) provides 12.7g of protein, which is 15-20% of your daily protein intake.

    These proteins are it is used to make enzymes, antibodies and neurotransmitters that keep us healthy. The quality of protein provided by eggs is fantastic because they are of good quality. Quality is defined by biological value, which reflects the rate at which proteins are used by the body. This value is highest for egg proteins, thanks to the concentration and balance of the different amino acids that make them up, both in the white and in the yolk.

    2. They help maintain weight

    Eggs are a very filling food, which makes them ideal for weight control. Additionally, studies of breakfast macronutrient intake show that people who start the day with protein, especially eggs, lose or maintain weight more easily than those who eat a high-carb breakfast.

    3. They support the growth of muscle mass

    Eggs also contain several essential amino acids such as lysine, methionine, valine and tryptophan. All these elements favor the formation of muscle tissue. Remember, the key to gaining muscle mass is finding the right balance between exercise and nutrition.

    a person eats a plate of foodpinterest

    microman6//Getty Images

    4. They promote good mood

    Eggs contain a beneficial blend of omega-3 fatty acids, zinc, B vitamins and iodine, nutrients that work together to fight fatigue and reverse bad moods. Now you know: when you’re having a bad day, eat an omelette!

    5. They help muscle contraction

    Vitamin B12 in eggs also supports muscle contraction, which is essential for runners. It is an organized and natural element that occurs in muscles when the fibers and proteins within them come together, creating tension in the area, resulting in movement.

    6. They are good brain food

    Egg yolk is the best food source choline, an essential nutrient for the proper functioning of the liver and the entire central nervous system, which helps maintain a sharp memory. It also increases the release of acetylcholine, a neurotransmitter that helps the brain store and remember information better. Free-range eggs also contain higher amounts of omega-3 fatty acids, which help strengthen the brain.

    7. They prevent anemia and avitaminosis

    Eggs cThey contain almost all macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals) necessarily. These include vitamin B12, vitamin D and A, riboflavin, selenium, folate, thiamin, niacin, biotin, phosphorus, potassium, sodium and magnesium. Each of these nutrients plays a vital role in the body and their deficiency often causes diseases such as anemia or vitamin deficiency.

    night runnerpinterest

    Tim Roberts//Getty Images

    8. They improve vision in the dark

    Do you often run at night? Then do whatever you can to maintain your vision. Eggs are a rich source of lutein and zeaxanthin, antioxidants that they help prevent macular degeneration and cataracts. Furthermore, each egg contains approximately 130 mg of vitamin A, the lack of which is one of the leading causes of blindness in the world. For an even more eye-protecting meal, make a spinach omelet rich in lutein and zeaxanthin, as well as vitamin K, which helps keep the heart and bones strong and prevents injury.

    9. They support the hydration of the organism

    They contain eggs high percentage of waterAlmost 80% of the white consists of water and 50% of the yolk: in total, the egg contains about 40 g of water. This makes it a food that not only provides nutrients, but also promotes hydration and promotes water balance.

    10. They support the immune system

    They contain vitamin E, excellent for runners’ immune systems. Organically raised chickens produce eggs with much higher amounts of vitamin E.

    11. They help muscle regeneration

    It is considered a complete protein, providing everything necessary amino acids, easily absorbed by the body. For this reason, eating eggs (poached, omelette, scrambled, hard-boiled…) is an excellent post-workout option as it helps promote muscle growth and effectively repair any newly torn muscle fibers.

    12. Stronger bones

    This is very important for women running after menopause, when osteoporosis is at risk. A serving of two eggs provides calcium and 36% of the daily requirement of vitamin D, which must be taken together and are essential for training and bone maintenance. They also provide 30% of the need for phosphorus, which contributes to bone mineralization.

Leave a Comment