Athletic performance is based on diet. Diet plays a crucial role in the gains that you achieve and can either make or break performance. If you workout but don’t take into account what you eat, you won’t see results. In order to gain the most out of your workouts, you have to ensure that you are eating the rights foods at the right time.
So when it comes to eggs, are they a good pre-workout meal? We all know that eggs are loaded with protein, so will it help improve performance during a workout?
The food that you eat before a workout will provide the fuel and energy for the intense exercise that you will be partaking in. Hence, a pre-workout meal, usually about an hour before a workout is quite important. That being said, you don’t want to eat foods that are hard to digest. The harder it is for your body to digest a certain type of food, the more digestive issues you may face during your workout. You don’t want to feel bloated during your workout and you don’t want things like gas messing with your performance.
So when it comes to eggs, are eggs a reliable source of nutrients to be consumed before a workout? Let’s dive a little deeper and find out whether eggs are a good source of nutrients to include in your pre-workout meals.
Why Eggs are Good Before a Workout?
Eggs are loaded with protein. During your workout, you will be using your muscles and placing strain on them. This will result in tear and wear of muscles, which will need protein to recover, repair and grow. As a result, reliable protein sources are very important in the diet of anyone who works out.
Eggs contain essential amino acids that are considered integral for the repair and growth of muscle tissues that incur damage during a workout. The expected muscle damage is caused by intensive exercise and is no reason to worry. This form of muscle damage isn’t considered an injury, but rather a part of muscle growth. The more these muscles tear and wear, the more they grow and increase in strength when they are repaired.
Proteins are needed relatively soon, within the first hour of training. As a result, eggs have been included by many who opt for a post-workout meal. However, for those who cannot consume a post-workout meal fast enough, they consider taking a protein-based meal pre-workout to reap the benefits.
Though eggs contain fat, they aren’t heavy and the meal isn’t usually large. Though not the easiest food to digest, it is easy enough to digest to make it a good component of a pre-workout meal. In fact, eggs are easy to digest in comparison to other protein sources such as meat and fish.
Eggs also are a reliable source of lutein. Lutein works to boost levels of AMPK which is an enzyme that stimulates the muscle cells to develop when they are running low on energy. Hence, eating eggs before a workout provides your body with a good source of lutein to ensure that your muscles function properly during a workout.
A light, protein-based meal works best when you consider a pre-workout meal. Hence, scrambled or poached eggs on toast with a banana would be a good meal to consume before a workout.
Why Eggs are Bad Before a Workout?
Eggs contain fat which is present in the egg yolks. The fat in the egg yolks are slowly metabolised by the body which could lead you to feel bloated and sluggish. This is the primary reason why eggs work badly within a pre-workout meal.
You don’t want anything slowing you down during the workout. Eggs are not hard to digest when compare to other protein sources. However, it is the fat content in eggs that causes problems when consumed before a workout.
Eggs also have a high sulphur content which contributes to intestinal gas for some individuals. This could be a real problem as gas during a workout could really hamper performance.
Though eggs are considered a good option as a pre-workout meal, it isn’t for everyone. If you suffer from bloating or gas during your workout, it may be due to eggs being consumed too close to the workout.
It is also important that you consider the number of eggs that you are consuming before a workout. Consuming large amounts of eggs before a workout could cause the slow metabolising effects of the fat in the eggs to make you feel really sluggish.
Hard-boiled eggs in particular are too hard on your stomach and digestion. Hence, when you consider eggs as a pre-workout meal, it is often the way that it is prepared that will mean success or failure. While hard-boiled eggs are a definite no-no, soft-boiled, sunny side up and scrambled eggs are all perfectly great as a pre-workout snack.
The point is, you need protein within an hour of post-workout. If you are unable to consume a protein-based meal or even a protein shake after a workout, it is good to eat a small meal including eggs as a pre-workout meal.
Are Eggs a Good Pre-Workout Meal?
Though eggs may cause gas and bloating in some people, the truth to the answer rests on the way the eggs are prepared. With hard-boiled eggs being too hard on your stomach and digestion, soft-boiled, poached and scrambled eggs are all perfectly suitable as a pre-workout meal. They are the easiest to digest protein source, which is why they work well as a pre-workout meal.
Timing is also very important when you consider eggs as a pre-workout meal. You don’t want to consume your meal too close to the workout. This could bring about various digestive complications that could hamper performance. Eating an egg about an hour before a workout is considered ideal for results.
Eggs are a reliable source of protein which are essential for muscle repair and growth. Eating eggs before a workout means that your body will have a good supply of protein even before you start working out.
Eggs also contain a rich amount of lutein, which is an important aspect of muscle function. Taking all these things into consideration, though eggs do cause bloating and gas in some people, it can work as a great pre-workout meal that will provide your body with the necessary nutrients it needs to excel.
Are Eggs Good as a Pre-Workout Meal for Bodybuilders?
Bodybuilders in particular will be looking to wear and tear muscle during a workout, to strengthen and grow them. As a result, in comparison to other athletes, bodybuilders require more protein and protein plays a significant role in the results they see. As a result, eggs can be a crucial element of diet and can be a reliable source of protein when consumed pre-workout.
Bodybuilders need protein and their protein needs have to be met to grow stronger. Consuming eggs before a workout enables them to have a reliable protein reserve in their body, enabling them to recover faster. Eggs as a result allow for faster recovery time for bodybuilders, enabling better performance over the course of training.
Only 1.6 grams of the total 5 gram fat content of an egg is saturated fat. This makes eggs a near-perfect food for muscle-building and training. Hence, if you don’t suffer from bloating or gas and don’t notice these symptoms, eggs could be a perfect addition to your pre-workout meal and could lead to some real results over time.
Is it Better to Eat Eggs Before or After a Workout?
You need protein within an hour of strenuous exercise. The muscles that were worn and torn during the workout needs to be repaired and it is ideal that you consume protein as soon as possible after a workout. As a result, eggs work really well as a post-workout meal and provides the body with the necessary protein to strengthen muscles and grow them.
Similarly, they work really well within a pre-workout meal, for they allow your body to hold a reserve of protein which enables you to not place too much emphasis on a post-workout meal.
That being the case, are eggs better pre-workout or post-workout? You require protein after a workout and less so before a workout. It is during rest that your muscles require protein to heal and grow. Hence, though eggs are a reliable source of protein to include within a pre-workout meal, they work ideally within a post-workout meal, where the protein is much needed and is made more use of.
Though hard-boiled eggs don’t work well as a pre-workout meal, a couple of boiled eggs with toast works as a great post-workout meal. This is because, though hard-boiled eggs are slow to digest, you have plenty of time at hand to digest your food post-workout. The worry that you have with regards to digestive issues pre-workout doesn’t really apply to post-workout meals.
Eggs are rich in leucine which is an amino acid that is considered a trigger for increased muscle metabolism. This yields better results, faster recovery and stronger muscles. Hence, though eggs do work well as a pre-workout meal, they are considered more important as a component of a post-workout meal.
Then again, you don’t have to limit yourself to eggs post-workout, you can consume other protein sources such as meat and fish. Hence, though eggs are ideally consumed post-workout, the fact that it is one of the few easy to digest protein sources makes them a valuable nutrient source to be included in your pre-workout meal.
How Many Eggs a Day is Considered Healthy?
Consuming too many eggs a day is thought to increase the levels of bad cholesterol in the body. There is a high amount of cholesterol in the eggs yolks. Though up to three eggs a day is considered safe for consumption, egg yolks contain about 200 milligrams (mg) of cholesterol per egg. The daily recommended level of cholesterol should not exceed more than 300 mg per day. Hence, along these lines, it is best to consume one egg per day.
Though many bodybuilders tend to consume more than one egg in one sitting, it is best to stick to one egg a day. That being the case, with only 6 grams of protein in one egg, this simply isn’t enough protein in a bodybuilder’s diet to cause an impact on growth and performance.
Though eggs contain bad cholesterol they also work to consistently raise the good cholesterol. This as a result makes it safe for you to consume up to 3 whole eggs per day.
Though it is considered safe to consume 3 eggs per day, you shouldn’t consume all three eggs as a pre-workout meal. This is because, three eggs will contain almost 15 grams of fat, which may cause digestive issues and will also lead to slow metabolism of fat, making you feel sluggish in the process.
A couple of eggs as a pre-workout meal is considered ideal when combined with some toast and fruits or yoghurt.
Eggs are a valuable source of protein that can really help you recover faster enabling you to better your performance. It works well as a pre-workout meal and can provide your body with a good dose of nutrients that will help you excel.
The trick in consuming eggs as a pre-workout meal is knowing how to prepare the eggs. Hard-boiled eggs are harder to digest, hence do not work well as a pre-workout meal. Poached, soft-boiled and scrambled eggs are all easy enough for your body to digest, making them an ideal meal to be consumed about an hour before a workout.
We hope we answered your questions surrounding eggs as a pre-workout meal. This article was aimed to assist you in making the right decision when it comes to your diet, to attain the best results from your workout.
We hope you found this article useful and that reading this word to word has helped you better understand when to consume eggs for optimum results!