【Fitness and Egg】The best source of protein

[Fitness and Eggs] The best source of protein

Eggs are old friends in fitness and one of the best foods in fitness nutrition. Eggs have been regarded as perfect food for many years; eggs are proteins that can be absorbed efficiently and are indispensable foods for every fitness person.

There are many ways to eat eggs. The absorption and digestibility of nutrients are analyzed as follows:

Boiled eggs are 100%

Scrambled eggs are 97%

First fried is 98%

Old fried is 81.1%

The raw is 30%~50%

This is how to eat them. It is said that boiled eggs are the most beneficial way to eat, and they are also the way to retain comprehensive nutrition and the most conducive to protein absorption.

Detailed reference method for eggs:

1. Boiled eggs:

Eggs should be put in cold water, heated up on low heat, boiled for 3 minutes after boiling for 3 minutes, and soaked for 5 minutes after stopping the fire. The eggs cooked in this way are tender, the egg yolks are solidified and do not age, the protein is the best denaturation, and the easiest to digest; while eggs that have boiled for more than 10 minutes will not only age, but also have a large loss of vitamins, but also become difficult to digest.

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2. Boil poached eggs:

When the water boils, beat the eggs and turn them to low heat to simmer. Tomatoes, vegetables, etc. can be added to the salty poached eggs, and the sweetness is OK Add wine, red dates, wolfberry and other ingredients.

3. Fry poached eggs:

It is best to use low heat, and there should be less oil. Some people like to fry the egg whites to make it crispy, which will not only lose nutrition, but may also produce carcinogens; it is best to fry only one side, and the egg whites can solidify.

4. Spread eggs:

Using less oil, it is best to use medium heat; if the egg cake is thicker, it is more conducive to preserving nutrition.

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5. Fried eggs:

It is best to use medium heat, avoid high heat, otherwise it will lose a lot of nutrients and make the eggs hard; but it won’t work if the fire is too small, because the moisture is too lost over time, which will affect the texture.

How many eggs should be eaten to be suitable?

If you are a man and have more than 40 minutes of high-intensity strength training, then you need to go after training Replenish 25g-30g of protein immediately, each egg white has 3g of egg white, which means about 8-10 egg whites.

At the same time, you need to match the appropriate amount of high-glycemic carbohydrates (for example: bananas). It is not recommended to eat fat-containing foods after training because it will slow down absorption. Therefore, after training, it is recommended to eat egg whites instead of egg yolks.

How to eat eggs? Should egg yolks be avoided?

In fact, it does not have to be so extreme. Egg yolks contain It is rich in vitamins, including biotin, folate, choline, riboflavin, vitamins B6 and B12, as well as minerals that can build muscles (for example: iron, phosphorus and zinc). Although egg yolks may increase cholesterol, it is good to eat some whole eggs occasionally!

Egg yolks can also be eaten outside of exercise, as long as the total fat intake of a day does not exceed the standard. If you are During the fat loss period, it is fine to consume about 2-3 egg yolks a day, and during the muscle growth period, you can consume 4-5 egg yolks; there are about 3g of protein in the egg yolk. If you eat it, remember to calculate it in your protein intake.

It is particularly important to note that tea eggs should be eaten less, because tea contains acidic substances, which combines with the iron in the eggs, which will stimulate the stomach and affect the digestive function of the gastrointestinal tract.

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(Note: Follow the WeChat public platform of the fitness bar, search for the subscription account. "Fitness Bar Network" or "Click to scan and follow")

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