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Eggs for Breakfast

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Eggs for Breakfast

Postby equinox » Sat Aug 13, 2011 5:18 pm

Eggs seem to be a quick and easy high-protein breakfast prior to a long bike ride. What are the metabolic effects of egg protein as a pre work out meal eaten 2 to 3 hrs before activity?
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Re: Eggs for Breakfast

Postby steve-born » Tue Aug 16, 2011 9:32 am

Hello equinox -

I personally consider eggs to be an outstanding protein source. In fact, before whey protein (both concentrate and isolate) were discovered to have an outstanding amino acid profile and biological value (BV), eggs were the "standard bearer" in both those areas. Eggs, being at the time the most biologically active protein source, were given a rating of 100. When researchers found that whey protein - again, both concentrate and isolate - were even more biologically active, they were given BV higher rating.

As far as carbohydrate content, however, eggs are a poor choice, with one large egg having less than 2 grams of carbohydrates. Remember, the goal of pre-exercise fueling is to top off liver glycogen stores, which have been depleted during the night. Carbohydrates are what are needed to replenish liver glycogen stores so while consumption of eggs is clearly not problematic at all, they will not contribute much at all in terms of glycogen restoration.

To summarize, eating eggs as a pre-exercise meal is perfectly acceptable; just make sure you're also consuming carbohydrates as well. Also, to top off liver glycogen stores you only need about 400-500 calories max; any more than that is unnecessary and non-beneficial. Lastly, if your workout session or race lasts more than 60 minutes (some suggest 90 minutes is fine), it's important to complete the food/fuel consumption 3 hours prior to the start (see the article "Proper Fueling - Pre-workout & race suggestions" at http://www.hammernutrition.com/knowledg ... .1279.html) for more detailed information on this topic.

I hope this helps!

Sincerely -

Steve
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Re: Eggs for Breakfast

Postby Michealleo » Tue Aug 16, 2011 9:53 pm

Hi yes i know that eggs got more proteins which is really required for our body . i eat some boiled eggs and some peanut butter on toasts for getting more proteins .
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Re: Eggs for Breakfast

Postby steve-born » Wed Aug 17, 2011 3:00 pm

Hello Michael -

I am in complete agreement with you that adequate protein intake is vital for a plethora of health and athletic performance issues. It's just that while the pre-exercise/race meal can and should contain some protein, the emphasis needs to be on the consumption of adequate amounts of quality carbohydrates. Bottom line: Do consume some protein (eggs are a great choice) but don't forget the carbs... in fact, make them the predominant part of your pre-exercise/race meal.

Sincerely -

Steve
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Re: Eggs for Breakfast

Postby equinox » Fri Aug 19, 2011 1:59 pm

Thank you for your helpful reply :)
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Re: Eggs for Breakfast

Postby PowerGoat » Sat Aug 20, 2011 9:07 pm

Eggs would be a great "second meal" after a workout.

First, and soon as you could after finishing, have some easy to digest carbohydrates that get right into your system. Later, maybe after a shower and some stretching (or whatever you do post-run/ride), have some eggs (and maybe some whole grain toast w/peanut butter) then. Whatever you eat, remember to wash it down with Recoverite, Hammer Whey, or HEED!
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