Proteins And Nutrition: Different Ways Of Eating An Egg

The egg is a very complete food, practically essential in the diet of a sportsman; for this reason we present different ways of eating an egg. Try them and choose the one you like best!
Protein and nutrition: different ways of eating an egg

The athlete needs to keep the protein levels constant. In some cases, the need to take this macronutrient becomes stronger and therefore we tend to look for quick and easy ways to consume protein. Eating an egg is one of the most popular options in the world of sports.

It is a versatile product with a high concentration of proteins. Eating an egg allows you to immediately have an intake of proteins useful to support the performance of the muscles.

Nutritional composition of the egg


Both egg white and egg yolk contain protein. While in the white they appear in aqueous solution, in the yolk they are amalgamated with the lipids, forming an emulsion. Because of this, these two separate parts of the egg behave differently when cooking.

These are proteins with a high biological value thanks to the fact that they are rich in essential amino acids ; for this reason the egg is considered the reference protein product, and acts as a unit of measurement to calculate the protein quality index of other foods.

Eat an egg

Vitamins and Minerals

Egg contains high levels of water-soluble (B2, Biotin, B12) and fat-soluble (A, D, K) vitamins. As for minerals, it contains selenium, iodine, iron and zinc. These components help us recover after exercise and keep us fit for the next workout.

Food of interest to sportsmen

The nutritional characteristics of the egg are only one of the factors for which sportspeople decide to eat it. The versatility of this food and the simplicity with which it becomes an appetizing dish, make eating an egg one of the main resources to draw from, if you are passionate about the world of sport.

Specifically, the interesting aspect of eating an egg is the high concentration of protein, which is mostly found in egg white. Nowadays, in supermarkets it is also possible to buy containers with only the white of the egg inside, so that you don’t have to buy a whole egg and then throw away the red.

Why add egg to the athlete’s diet?

When our goal is to increase the amount of protein we consume every day, our main sources of energy must be sourced from food.

Proteins are nutrients found mainly in products of animal origin and to a lesser extent in legumes and cereals. Being specific products, they are not versatile, so trying a high-protein diet usually tends to abandon it soon.

Significantly increasing the consumption of meat, fish and eggs results in a diet that is satiating and different from usual. In this way, we will achieve the goals we set ourselves and will not end up resorting to expensive protein supplements that can be completely useless.

Egg is a highly versatile food of protein origin, so this feature must be exploited as much as possible.

Eat an egg along with other foods

We can include egg white in other dishes, so as not to perceive its presence; for example, adding it to soups or mashed potatoes. When we have just cooked vegetables, with the broth still hot, add the egg white (or the whole egg), and then proceed blending everything.

For all those who fear the association between salmonella and raw eggs, know that the heat of the broth and food is sufficient to cook the egg white; consequently the salmonella risk is nil.

Fried eggs without oil

Fried eggs

Theoretically, “fried” is not the adjective we should use, but we do it for convenience. The mechanism is the same as for frying: heat the pan, cover it with a centimeter of water, boil the water and then put the egg in the pan.

In this way, we will have obtained an egg that is not fried, but in a similar version, with 0% of added fat ; great if one of our goals is weight loss. The cooking time is practically the same as the fried egg, so you have no more excuses not to prepare it.

Microwave eggs

No water, no oil, no other. All in the microwave and away, without worries. For the first few times, we advise you to pay attention to cooking, because each microwave is different.

We put the egg in a container in which we have already poured a drop of oil with a little parchment paper (because it doesn’t stick) and wrap with a little cling film. We then prick the film to ensure that there are no accumulations of air inside.

Start with about 40 seconds of cooking, on medium power and check the status of the egg white ; if you notice that there is a need for more cooking, add a few more seconds. If you exceed the indicated time, the egg will become hard. It will still be good but it is not the recipe indicated.

Classic egg cooking methods

Of course, we have the classic cooking modes that we have all used once in a lifetime. Boiled eggs, poached eggs, omelettes and so on. To this last type of cooking, if we want to add volume and concentration of proteins, we can add the egg without the yolk, in such a way as not to change the fat intake but only the protein one.



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