Are Eggs Good Before a Workout? (3 Benefits You Should Know)

You should eat eggs before your workout because they contain proteins that help you grow muscle and avoid injuries and tears.

The meals you consume before working out greatly impact your fitness routine and health objectives.

Fasting before an intense workout can cause dizziness and drowsiness, but fueling your system with nutritious carbs or protein may offer optimum power for the greatest performance.

“A whole egg can be had before a workout along with a source of carbohydrates like cereals or a fruit, an hour prior to a workout so that it gives energy during the workout.”

– Ms. Geetanjali, Dietician

If you do frequent endurance workouts, like weightlifting, you should make protein an important element of your pre-workout snack.

Eggs are a great complete protein source, with around 7 g of high-quality protein, which has been demonstrated to aid muscle recovery and rebuilding after a strenuous workout.

According to one of the studies found on the PubMed website, you should ingest 16–30 g of high-quality protein with 20–90 g of carbs to speed your recovery, recharge energy stores, and boost muscle building [1].

I usually consume protein-rich pre-workout meals that help me recover after my workouts.

You should eat eggs one to two hours before your workout to see better results.

Eating your best pre-workout snack at the appropriate time will improve your performance while avoiding stomach stress.

It is important to schedule your meals so as to ensure that blood aids your digestive process rather than going to your muscles during your exercises.

If you exercise in the morning, get up early and eat your hard-boiled eggs one hour before your workout.

On the other hand, if you want to work out later in the day, eat a smaller meal to avoid feeling bloated throughout your workout.

I usually consider the time I exercise to figure out approximately when to take my egg pre-workout snack. This allows me to obtain its full potential and avoid distress during my exercise.

Eggs are one of the best pre-workout meals because they are high in all the essential amino acids required by your body.

This implies that your body may easily use the protein contained in eggs for upkeep and metabolic activity.

According to the study found on the National Center for Biotechnology Information website, consuming high-protein pre-workout meals leads to increased muscle metabolism by up to 85–100 calories per day via a mechanism known as the thermic impact of food [3].

The thermic impact of meals is the amount of energy the system requires to metabolize foods. That said, your body requires more energy to process proteins as opposed to other nutrients.

This means that high-protein meals, such as hard-boiled eggs, may aid you in burning extra calories, which can promote weight loss.

3. Eggs Are Quite Filling

Eggs are extremely nutrient-dense as well as satisfying, owing to their high protein levels.

A high-protein pre-workout meal has been shown to lower hunger and promote fullness when compared to a low-protein diet.

Studies have consistently demonstrated that egg breakfasts, particularly when combined with a source of fiber, improve feelings of satiety and lower food consumption. This is especially the case when compared to other diets with the same caloric value [4].

Aside from the outstanding nutritional profile, eggs have some other valuable benefits, including:

• Eggs are inexpensive – One egg costs roughly 15 cents, which is a lot of nutritious value for a small amount.
• They are easy to prepare – Cooking eggs for 10 minutes allows you to have your pre-workout ready just in time before your exercise.
• Eggs go well with almost everything – You can combine them with pasta, oats, cereals, vegetables, whole grain bread, and more.

In addition, egg yolks and whites are the best protein sources before and after a strenuous workout.

Consuming egg whites alone is okay, but a study suggests that eating a whole egg may aid produce higher amounts of protein and muscle regeneration [5].

Instructions:

1. Melt butter in a small pan, or spray the non-stick pan with cooking spray.
2. Preheat the pan.
3. Break one egg into a dish and stir well.
4. Pour it into the heated pan and rotate to distribute the egg into a circle on the pan's surface.
5. Allow cooking for 30 seconds.
6. Remove from the heat and serve.

Now you can wrap meat or vegetables of your choice or simply eat the eggs on their own. This way, this dish could also serve as a good post-workout meal.

2. Curried Egg Salad

Instructions:

1. Add enough water to a saucepan to cover the eggs by one inch.
2. Heat the water at medium-high till it starts to boil.
3. Put the cover on the pan and turn off the heat. Set it aside for 10 minutes.
4. Pour out the hot water, then run cold water over the eggs to cool them. Peel the eggs.
5. Mix mustard, greek yogurt, curry powder, mayonnaise, salt, cayenne, and pepper in a medium-sized mixing bowl.
6. Gently mix in the peeled eggs, and serve when ready.

You can eat this salad on a piece of bread or in a wrap. For a healthier version, use a leaf of romaine lettuce.

Instructions:

1. Add enough water to a saucepan to cover the eggs by one inch.
2. Heat the water at medium-high until it starts to boil.
3. Put the cover on the pan and turn off the heat. Set it aside for 10 minutes.
4. Pour out the hot water, then run cold water over the eggs to cool them. Peel the eggs.
5. Mix mustard, Greek yogurt, curry powder, mayonnaise, salt, cayenne, and pepper in a medium-sized mixing bowl.
6. Gently mix in the peeled eggs, and serve when ready.

You can eat this salad on a piece of bread or in a wrap. For a healthier version, use a leaf of romaine lettuce.

4. Basic Scrambled Eggs

Instructions:

1. Mix your eggs, salt, milk, and pepper in a small bowl.
2. Thoroughly mix the egg yolks and egg whites for puffy scrambled eggs.
3. Melt the butter in a medium-sized pan over moderate heat and rotate to cover the whole surface.
4. Add the eggs and allow them to remain in the warm pan for 2–3 minutes.
5. As the edges begin to form, use a spatula to carefully bring the eggs toward the middle.
6. Serve once cooked.

For an additional source of protein, add a bit of cheese to your meal. They make for a great combination.

Instructions:

1. Heat two teaspoons of butter in a pan.
2. Break your eggs into the pan one at a time.
3. As they start to fry, the egg whites will gradually solidify.
4. Lower the heat and fry until the whites are firm and the egg yolk becomes slightly runny.
5. Enjoy with your favorite spices or garnishes.

6. Caramelized Onion, Goat Cheese Frittata, and Sweet Potato

Instructions:

1. Steam sweet potatoes until soft.
2. Meanwhile, preheat a large skillet and add an onion and a pinch of salt.
3. Stir them in the pan till browned, and add a tablespoon of water.
4. Transfer the potatoes and onion to a mixing bowl and stir well.
5. Oil the pan used for the onions and place over moderate heat.
6. Mix the eggs in a second dish and season with pepper and salt.
7. Add the veggies and garnish with goat cheese.
8. Cook until the sides are golden brown, then put under a broiler.
9. To consume, cut into slices.

This recipe makes for an excellent pre-workout meal as it contains lots of proteins, as well as nutrients found in potatoes.

Instructions:

1. Preheat the oven and coat a non-stick baking tray with frying spray.
2. Place the sweet potatoes on the tray.
3. Spray the potatoes, and add pepper and salt to taste.
4. Bake for about 10 minutes.
5. Bring a medium-sized pan of water to a simmer and add a teaspoon of vinegar.
6. Stir the water and gently crack the eggs into the pan.
7. Boil for 3 minutes and drain.

Serve the poached egg on top of the sweet potatoes, and let the yolk cover them. You will definitely love this recipe!