Finish Your Workout With Eggs, A Great Source of Protein | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Finish Your Workout With Eggs, A Great Source of Protein

May 10, 2013 | FX Marino

Must See Nutrition Videos

Imagine this scenario. Immediately after a workout, you throw down the weight and head to the kitchen to hit that mandatory recovery eating window. You go to dip into your favorite protein mix and scrape bottom. It's completely empty.

Before heading out to the health food store for your next jar, try picking up a dozen eggs or hyperimmune eggs. Most people don't know, or they forget, that eggs are a vital source of readily available protein. The protein in eggs can greatly improve athletic performance, and eggs are a better choice than most whey or soy supplements.  (But Should You Ditch the Yolk?)

Why Eggs?

Athletes know the important role protein plays in fueling their bodies. Protein includes all of the essential amino acids a body needs to rebuild destroyed muscles and create more for later use. It also supports the immune system, produces hormones and maintains fluid balance within the body.

Eggs are full of protein, but it's not the quantity of protein that makes them such a great source. The quality of protein in different foods is measured on the biological value (BV) scale, which also measures how fast the body absorbs the protein. Guess what? Egg protein scores a perfect 100.

Inside the Shell

The high amount of protein found in eggs has other benefits missing from most other sources. Egg protein stimulates muscle growth and increases muscle protein synthesis. These effects occur due to the high concentration—9%—of the amino acid leucine.

The potassium in eggs helps with muscle contraction, aiding you in your workouts. Eggs are an important source of choline, an essential water-soluble vitamin usually classified with B vitamins. The liver produces choline, but most of it must be obtained from nutritional sources. It's essential for a healthy brain and liver, and it even reduces inflammation.

People who are trying to lose weight might discover a new love for eggs. Egg protein promotes satiety, the feeling of being full, which can help individuals stick to a stricter diet.

You Have Options

Besides eggs, the most common types of protein available on the market are whey, casein (both dairy-based products) and soy. None of these are poor choices for athletes. (Learn about all the types. Powder Hour: Is It Time to Add Protein Powder to Your Diet?)

Bur for those who have allergies to soy or dairy products, egg protein is a great alternative. Soy protein contains all the amino acids found in eggs, but it contains isoflavones, which are estrogenic compounds that affect hormone levels. These can negatively affect thyroid levels and increase estrogen in men. Soy won't pose problems if you use it rarely, but daily supplementation might have side effects.

Not All Eggs Are Created Equal

Cooking an egg properly results in the destruction of its amino acids and minerals (also known as denaturizing). Hyperimmune eggs fix this; they're harvested and spray-dried to eliminate salmonella, while also preserving their essential nutrients. This ensures that the healing proteins and cofactors remain available for your body to use. The egg itself is already a great source of protein. Hyperimmune eggs take the benefits one step further.


FX Marino
- F X Marino is the President of IgY Nutrition, whose mission is to help athletes perform radically better by providing them with a safe, effective...
FX Marino
- F X Marino is the President of IgY Nutrition, whose mission is to help athletes perform radically better by providing them with a safe, effective...
Must See
Derrick Rose Explains How He Stays Positive
Views: 4,379,603
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 2,605,280
Antonio Brown Juggles 3 Footballs
Views: 1,080,719

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

Post-Holiday Chocolate Health Benefits

If you are looking to justify some indulgences this holiday season, scientists have uncovered health benefits from eating chocolate (health) which might...

The Food Rules for Building Muscle

12 Grab-and-Go High Protein Snacks

Russell Wilson Wants You to 'Eat the Ball'

The Nutrition That Powers Joe Thomas's Iron-Man Streak

Simple Nutrition Tips for Faster Workout Gains

Is It Okay to Eat the Same Thing Every Day?

Eat Like a Champion, Part 3: Post-Workout Nutrition

4 Common Nutrition Questions Answered

Do You Need Protein Immediately After Your Workout?

Coconut Sugar: What Is It, and Is It Good for You?

3 Tips to Eat Healthy on a Budget

What You Need to Know about Fats

Macronutrients, Part I: Carbohydrates

How to Turn Nutrition Goals Into Actions

5 Changes Fast-Food Restaurants Are Making to Become Healthier

Cheerios With Quinoa: Coming Soon to a Grocery Store Near You

Halftime Snacks for Quick Refueling

What You Need to Know About Protein

How and Why to Eat Mindfully

Low Workout Stamina? Your Diet May Be the Culprit

A Healthier Milk, Brought to You By Coca-Cola. Wait, What?

Big Breakfast, Small Breakfast, No Breakfast: Which Is Best?

Performance-Boosting Snacks with a Satisfying Crunch

The 5 Foods That Will Rule 2015

Study Ranks Paleo As Second-Worst Diet

Avoid Pigging Out: How to Conquer Food Cravings

Is All Sugar Bad for You?

Are 'Healthy Chips' Really Healthy? 5 Popular Options Examined

Why Every Athlete Should Drink Tea

Why Chicken Soup Strengthens Your Immune System

Game-Day Nutrition for Soccer Players

Bone Broth Breakdown: Should You Eat This 'Super' Soup'?

8 Recovery Foods Recommended by Sport Dietitians

How to Build a Meal Plan to Suit Your Body Type

Eat Like a Champion, Part 2: How to Lose Fat Safely

Types of Yogurt: What's New and What's Best for Athletes

Pre-Game Nutrition: What to Eat Before You Compete

Eat Like a Champion, Part 1: How to Build Muscle in the Kitchen