Why You Should Eat Eggs Pre-Workout
Posted on: September 13th 2021
Conquering a challenging workout requires an essential factor — energy or fuel from food. Fuel helps you have more power and be more productive when you exercise.
Most people focus on what to eat after a workout, but the nutrients you consume before exercise may be equally or even more crucial. So, what should you eat before your workout?
The answer isn’t simple, but some foods have more health benefits than others, and provide the fuel you’ll need to effectively complete a workout. You’ll hear various suggestions from fellow exercise enthusiasts, from strict diets to pre-workout meals they swear by. Eggs are one of the best foods you can consume before a workout.
Should You Eat Protein Before or After Working Out?
The meals and snacks you eat before or after a workout play a significant role in your fitness journey and health goals. The macronutrients you consume affect your sweat sessions and results. Fasting before vigorous exercise can make you feel light-headed and dizzy, and fueling your body up with healthy carbohydrates or protein can provide maximum energy to give you the best performance. It’s a smart idea to choose protein-rich snacks and meals to fuel up before exercise, and post-workout foods to help you recharge afterward.
Eating protein before and after your workout provides different advantages and outcomes. If your goal is to build muscle and prevent injuries or muscle tearing, a protein-packed snack before your workout can benefit you.
If you’re completing frequent strength workouts that involve weightlifting, protein should be an essential part of your pre-workout diet. Protein helps repair the tiny tears in your muscles that result from carrying heavy weights.
Whether you decide to have a meal or snack before or after your workout, it’s helpful to stick to foods that include protein, healthy fats, and carbohydrates.
Eating healthy proteins after your workout will refuel your body. You’ll want to eat something soon after your workout because your body has just depleted most of its energy.
Why Eating Eggs Before Your Workout Is Beneficial
Eating eggs before you exercise or train can help provide valuable benefits for your body. Whether you cook them scrambled or sunny side up, eggs provide an excellent source of healthy protein before your workout. Check out the benefits of eating this high-quality protein before your workouts:
- Eating eggs before exercising is ideal for building strength and repairing tiny tears in muscle fibers.
- Eggs are low in calories, with only around 70 to 100 calories per egg, depending on their size.
- Eggs are outstanding sources of vital nutrients, like essential amino acids, vitamin A, vitamin D, B vitamins, and folic acid.
- Consuming eggs can help increase fat burning during workouts.
Egg whites and egg yolks are ideal protein sources that can help carry you through an intense workout. Consuming the egg whites alone is OK, but research shows eating the entire egg can help promote higher levels of muscle repair and protein. Since eating eggs before or after your workout can elevate your performance to the next level, remember to add them to your grocery list for the week.
Should I Eat Raw Eggs?
One of the most significant misconceptions about eating eggs for health and fitness — made famous by the Rocky movie — is that raw eggs contain more protein. While raw eggs contain a similar amount of protein as cooked eggs, they can harbor unhealthy bacteria.
Consuming raw eggs isn’t a good idea because it heightens your risk of eating Salmonella bacteria, which can cause you to develop symptoms like cramps, fever, vomiting, and other stomach-related sicknesses. In more extreme cases, Salmonella can lead to severe or life-threatening illnesses.
While a hefty serving of protein has benefits for your workout, there are much better and tastier ways to consume your eggs. If you find a pre-workout recipe that requires an uncooked egg, it’s best to pass on that meal and look for another healthy and delicious workout snack.
Aside from wanting to avoid harmful bacteria, you should always choose cooked eggs over raw ones because you’ll consume more useful protein that way. When you cook eggs, it breaks down their proteins, which aids with digestion and provides your body with more protein it can use.
How Far in Advance to Eat Eggs
A crucial factor to consider when planning your workouts is timing when to eat your meals or snacks before and after you exercise. Eating your workout food at the right time can help improve your performance and prevent cramping or an upset stomach.
You should try and eat your eggs at least one to two hours before you start your workout. The eggs are low in calories, protein-packed, and provide plenty of vitamins and healthy fats to get you through your routine. Eating too close to the start of your sweat session can lead to stomach cramps. Your blood will also flow to your muscles instead of assisting in food digestion.
Consider what time you usually work out. If you work out in the morning, wake up earlier to eat your eggs an hour before your workout. If you plan to exercise after breakfast, enjoy a lighter meal, so you don’t feel uncomfortable during your workout.
After your workout, you should try and refuel your body within one to two hours after you’ve completed exercising. Including food with carbohydrates along with your eggs for your post-workout meal can improve muscle recovery.
Is There a Limit to How Many Eggs I Should Consume?
You want to pack a lot of protein into your diet, but how many eggs is too many? The amount of eggs you should eat depends on your lifestyle, health history, and tolerance. For this reason, it’s hard to come up with an exact number of eggs to consume across the board.
Whole eggs contain healthy fats, protein, vitamins, and cholesterol. You might associate cholesterol consumption with heart issues, but eggs contribute to “good” HDL cholesterol levels in your body and typically don’t alter the LDL cholesterol levels.
In general, the number of eggs you can eat hinges on your activity level and diet. Healthy, active people can consume up to three eggs for breakfast. If you struggle with high cholesterol levels, are overweight, or live a more sedentary lifestyle, you should eat around one egg per day.
7 Quick and Easy Pre-Workout Egg Recipes
Don’t skip a pre-workout meal or snack because you worry it takes too long to cook a nutritious meal. You can find plenty of yummy and easy egg recipes that will satisfy your hunger and fuel you for an inspiring workout.
Since eggs are such a valuable protein source that helps build muscles and reach fitness goals, it’s crucial to include them in your daily diet and eat eggs pre-workout.
Eating the whole egg, yolk, and egg whites is essential in obtaining the maximum nutrients and health benefits eggs offer. Start creating delicious egg recipes to take care of your body before your workout. Try these seven quick and easy pre-workout egg recipes.
1. Perfect Hard-Boiled Egg
Embrace a classic egg recipe and make some delicious hard-boiled eggs before your sweat session. Since there’s only one ingredient, this recipe is a cinch to make.
For the perfect hard-boiled eggs before a workout, you’ll need:
- 8 large eggs
- 6 cups of water
- 1 teaspoon of salt (optional)
- A medium saucepan or pot
Follow these directions to make your hard-boiled eggs:
- Gently place your eggs into the medium pot or saucepan. Add the eggs one at a time to avoid damaging or cracking them.
- Add your water into the pan. Pour in enough water to cover the eggs, then place over medium heat. Add in salt, if desired, and bring water to a boil. Cover your pan with a lid once it begins to boil.
- Depending on the type of hard-boiled egg you want, cook for the following times — hard-boiled for nine to 10 minutes, medium-soft for seven to eight minutes, and soft-boiled for four minutes.
- Drain and immediately rinse with cool water. Chill the eggs in a bowl of ice water, peel, and serve.
Eat your hard-boiled eggs plain or with any of your favorite seasonings or condiments. You can even add them to your salads, rice, or any other meal.
2. Basic Scrambled Eggs
Scrambled eggs are the perfect go-to recipe. Whether you’re eating them in the morning or for a quick afternoon meal, scrambled eggs before a workout will satisfy you.
Making the perfect scrambled eggs is a breeze. All you’ll need are the following ingredients and tools:
- 6 large eggs
- 1/2 cup of skim or fat-free milk
- 2 tablespoons of butter
- 1/2 teaspoon of black pepper
- 1/2 teaspoon of salt
- Cooking spray (optional)
- 6 slices of wheat or whole-grain toast (optional)
- Medium mixing bowl
- Medium skillet
- Rubber spatula
Make the best scrambled eggs before your workout by following these directions:
- Crack your eggs into a medium mixing bowl and whisk together your milk, pepper, and salt. Take care to thoroughly combine the yolk and egg whites for delicious, fluffy scrambled eggs.
- Add butter to your medium skillet. Place over medium heat and tilt the pan to coat the entire skillet with melted butter.
- Add your egg mixture to the heated pan and let the mixture sit for about two to three minutes. Once you notice the edges start solidifying, stir the mixture, using a rubber spatula to gently pull the egg toward the center.
- Add more butter or cooking spray to the pan as you start to move the eggs around. This step is optional but can help prevent any sticking.
- Keep stirring the eggs in the pan. Once you notice the eggs are solid, turn them onto a plate.
- Serve with toast, bagels, or your favorite breakfast side.
Your scrambled eggs should be fluffy and delicious. Make this simple recipe early in the morning before your workout or as a quick snack before an afternoon exercise.
3. Egg Wraps
If you’re limiting your carbs and want an alternative to tortillas, substitute them for these tasty egg wraps. You can fill these with any of your favorite ingredients, making them highly versatile and perfect for a protein-packed workout meal.
To make these egg wraps, you’ll need these tools and ingredients:
- 1 egg
- Cooking spray
- Optional spices — salt, black pepper, paprika, cayenne pepper, basil, or oregano
- Small skillet
- Mixing bowl
- Rubber spatula
Follow these directions to make your egg wraps:
- Crack your egg into a mixing bowl and combine well with a fork.
- Place your small skillet over medium heat. Coat the bottom of the pan evenly with cooking spray.
- Pour your egg mixture into the hot pan and tilt the pan to spread it across the bottom.
- Cook the egg for about 30 seconds, adding optional seasonings as desired.
- Flip the egg with a rubber spatula and cook for another 30 seconds.
- Once the egg wraps have fully cooked, remove them from the skillet and onto a plate.
- Once your wrap has cooled, add your favorite fillings.
You can make low-carb breakfast tacos by adding turkey bacon and salsa or make lunch with sliced turkey, tomato, and lettuce. Egg wraps are the perfect way to add more protein to your diet and crush your workouts.
4. Curried Egg Salad
If you’re looking for a meal to prep for the week ahead, curried egg salad is a good choice. You can put this together a couple of days before you eat it for a quick breakfast or snack.
You’ll need these ingredients and tools to make this recipe:
- 6 hard-boiled eggs, chopped
- 2 to 3 tablespoons of Greek yogurt
- 1 tablespoon of mayonnaise
- 1 teaspoon of Dijon mustard
- 1/2 teaspoon of salt
- 1 1/2 teaspoons of madras curry powder
- 1/4 teaspoon of black pepper
- 1/4 teaspoon of cayenne pepper
- Medium saucepan
- Large mixing bowl
For this simple recipe, you’ll only need to follow a few directions:
- Add your eggs carefully to a medium pot or saucepan. Pour enough water in to cover the eggs and place over medium heat. Once the water begins to boil, remove the pot from the heat and let the eggs cook for another 10 minutes. Drain and rinse with cool water, then place in a bowl of ice water.
- Peel and chop eggs.
- Combine Greek yogurt, mayonnaise, Dijon mustard, salt, pepper, curry powder, cayenne pepper, and chopped eggs in a large mixing bowl. Carefully mix.
This pre-workout meal is great to eat on its own, on toast, or with crackers. A simple protein-packed recipe like this is too good not to try.
5. Simple Fried Egg
Learn how to make a basic fried egg that will become your go-to meal. Knowing how to cook the perfect sunny-side-up egg will help elevate other meals and add some protein to your diet.
This recipe requires little effort and simple ingredients.
Gather these ingredients and tools before you start cooking:
- 4 large eggs
- 2 tablespoons of butter
- Salt and pepper to taste
- Medium skillet
Easily make the perfect fried egg with these directions:
- Add two tablespoons of butter to your skillet and place over medium heat. Tilt your pan to evenly coat the bottom with butter.
- Crack your eggs one by one into the skillet. Be careful not to drop any shells into the pan.
- Don’t touch the eggs for around two to three minutes. You’ll see the eggs start to cook, and the egg whites will solidify.
- Turn the heat down to low and let the egg cook until the egg whites are solid and the yolk is a little runny. Transfer each egg onto a plate with paper towels or napkins to soak up any excess grease.
- Add your favorite seasonings or toppings, and enjoy.
You can serve your fried egg on toast, with hash browns, or enjoy it on its own. This recipe is a building block for numerous other meals you’ll learn how to cook.
6. Easy Egg Omelet
What better way to prep for your workout than a delicious egg omelet? Omelets are easy to make and perfect for any time of day.
You’ll need these ingredients and tools to cook your omelet:
- 6 large eggs
- 2 tablespoons of skim or fat-free milk
- 1/2 cup of red or green bell peppers, chopped
- 1/2 cup of tomatoes, chopped
- 1/4 cup of onions, chopped
- 1 tablespoon of butter
- 1/2 cup of grated Parmesan cheese
- 1 teaspoon of black pepper
- 1 teaspoon of salt
- 1/2 teaspoon of cilantro
- 1 teaspoon of parsley
- 2 medium mixing bowls
- Large skillet
- Rubber spatula
Make this classic meal by following these directions:
- Combine your veggies and cheese in a medium mixing bowl and set aside.
- Take your other mixing bowl and crack your eggs into it. Add in your milk, salt, and pepper, and whisk to combine. Once you’ve fully combined the yolks and egg whites, set aside.
- Add butter to your large skillet and place over medium heat. Coat the entire bottom of the pan with butter by tilting it.
- After your butter melts, add your egg mixture and coat the entire pan evenly.
- Let the eggs cook for 30 seconds and shake to move some of the mixture around. Add in your bowl of veggies and cheese, and let everything cook for another two to three minutes.
- Once your egg mixture has solidified, fold the omelet in half with a rubber spatula.
- Remove the omelet and place it on a plate. Garnish with parsley and cilantro, and enjoy.
This simple, delicious meal can help you reach your fitness goals and is a quick recipe to whip up before heading to the gym.
7. Mug Omelet
Who knew making an omelet could be any easier? This recipe for a mug omelet comes together in only a few minutes, making it the perfect savory pre- or post-workout meal.
The ingredients and tools you’ll need for your mug omelet are:
- 2 eggs
- Salt and pepper to taste
- 1 piece of whole-grain bread, torn into small pieces
- 1/4 cup of chopped asparagus and kale
- 1 tablespoon of shredded cheese
Make this simple recipe by following these directions:
- Crack eggs into a microwave-safe mug. Add seasonings and whisk with a fork.
- Add the whole-grain bread pieces and vegetables. Microwave on high for 30 seconds. Add cheese and place it back in the microwave for another 15 to 30 seconds until you cook the eggs.
It’s that easy to make the best snack. You’ll always have a go-to meal before your workouts.
Find the Best Eggs for Your Pre-Workout Fuel
Eggs are one of the best protein sources that can help make a positive impact on your workouts and overall fitness journey. As you incorporate eggs into your diet, it’s best to find high-quality eggs at your supermarket. While you’re shopping for eggs at the grocery store, look for Sauder’s Eggs.
Sauder’s is proud to work with nearly 100 farmers to provide quality egg products to you and your family. To find Sauder’s fresh eggs near you, use our store locator.