Packed with high-quality protein, vitamins and minerals, eggs are the perfect post-workout snack. Learn all about what and when to eat after a workout, and why eggs should be on your post-workout menu!
Do you need protein after a workout?
Research shows that eating protein within two hours after exercise helps the body to repair and grow muscle after a workout. Protein is particularly helpful after resistance exercises like bodyweight training and weightlifting. Try to include around 15 to 25 grams of protein in your post-workout meal!
Eggs: the perfect post-workout snack
A serving of two large eggs contains 13 grams of high-quality protein. Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle.
For a portable snack to enjoy post-workout, you can’t go wrong with a simple serving of hard boiled eggs. These on-the-go spinach and cheese muffin tin frittatas also make tasty post-workout snack. Be sure to check out our article on how to Fuel up with Protein with Eggs to learn all about the importance of protein.
Eat the whole egg!
Protein is found in both the egg white and yolk, almost equally divided between the two components. Research shows whole eggs stimulate muscle growth and repair even more than just eating egg whites alone. Besides being packed with protein, the egg yolk contains important vitamins and minerals including vitamins A, D, B12, iron, folate and zinc.
Recommended protein intake for athletes
The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on your training.
When it comes to getting the most health benefits from protein, it’s important to think about the timing of when you eat protein. It’s more effective to spread out the protein you eat into several meals and snacks throughout the day rather than eat all your protein at one big meal.
Protein + carbs = a winning combination
Experts recommend pairing high-quality proteins (like eggs) and easily digested carbohydrates for post-workout refueling. This powerful combo helps to refuel the body in two ways: the protein helps to build and repair muscle, and the carbohydrates help to replenish your body’s glycogen. Glycogen is the storage of carbohydrates that gets used by your body as fuel during an intense workout. Fruits, potatoes, crackers and breads are all sources of easily-digested carbohydrates.
What’s your mealtime game plan?
Make the most of your workouts with these simple post-workout recipes that contain the ultimate refuelling combination of protein and carbohydrates.
- Tuck scrambled eggs, hummus, sliced tomatoes, and lightly sautéed kale into a tortilla to make a Kale and Egg Wrap. This healthy post-workout meal can be ready in just minutes.
- Egg salad is easy to prepare ahead and can be stored for up to three days in the refrigerator. Keep it on hand to make a classic Egg Salad Sandwich using your favourite bread.
- With scrambled eggs, store-bought Greek tzatziki sauce, baby spinach and feta cheese, this Greek Burrito Snack Wrap is perfect for a quick and easy post-workout snack.
For more ideas, explore our extensive collection of recipes.