Protein is often spoke about for its requirements on muscle recovery, but recent research has shown that protein post-training can take 2 days to show its effect on the creation of new aerobic cells (mitochondria) we compared to small or no protein intakes.
What choice of protein?
When looking at protein choices whey protein has a high amino acid profile and is fast absorbing but what about real food sources?
Well eggs are a perfect choice! Having a protein digestibility score of 97% (the highest scoring of all proteins joint with milk) and providing all 9 of the essential amino acids needed to promote muscle recovery, maintenance of muscle, the building of lean tissue and that creation of new mitochondria as mentioned.
It’s on the slower end of how quickly we digest it helping you stay satiated for longer but most of all means that there will be a nice steady release of amino acids allowing you to maintain a positive protein balance for longer.
Worried about the calories? Combining multiple egg whites with one or two whole eggs cuts fat intake while maintaining taste, and provides a higher amount of protein allowing you to have versatility with your calorie consumption.
Nutritional info for sizes
Large – 74Kcal 6.5g Protein, 5g fat 0g carbs
Medium – 65Kcal 6g Protein, 4.3g fat 0g carbs
Small – 54Kcal 4.6g Protein, 3.6g fat 0g carbs
*A single egg white provides 3.5 grams of protein and only 15 calories. *
RECIPE: Breakfast Frittata
Ingredients for 3 servings;
- 6 eggs
- 40g Goats Cheese
- ½ Red Pepper
- ½ onion
- Handful fresh basil
- Salt & Pepper
*Note* Ingredients may vary depending on width and depth of your pan. Also do ensure it has a metal handle suitable to put under a grill
CHOP red pepper and spring onions
FRY in pan till soft and golden
BEAT eggs to combine
ADD to pan with crumbled feta
GRILL 5-8mins or till cooked through