You can’t beat an egg

HEALTH:

You don’t need to buy expensive foods to consume a nutritious diet. Apart from being inexpensive, eggs are a great source of concentrated nutrition including fat-soluble vitamins D, A, E and K, all the B vitamins and minerals such as phosphorous, calcium, zinc and iron.

Still not convinced? Contrary to popular belief, they won’t negatively affect your cholesterol levels; however many you eat.

EXERCISE:

The structure of the human body is built on protein. Exercise depletes the critical amino acids required to make protein, but eggs contain everything our bodies need for optimum 2growth and maintenance of lean, metabolically active tissue.

So forget expensive protein shakes to boost your strength training; eggs give you access to one of nature’s best protein sources at a fraction of the cost.

NUTRITION:

Eggs are easy to prepare and can be cooked in a variety of ways, which is vital to help keep boredom at bay. Try them scrambled, poached, fried or in an omelette as a quick post-workout meal.

And don’t just eat the whites; egg yolks contain protein and B vitamins and are relatively high in calories, which can help you achieve the caloric surplus necessary for muscle gain.

© Sarah West Nutrition

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The power of protein

HEALTH:

Proteins are the basic building blocks of the human body.

When you eat foods that contain protein, your digestive system breaks them down into basic units called amino acids. These amino acids are then re-used to make the proteins needed to maintain your hair, skin, nails, bones, blood, internal organs and muscles.

EXERCISE:

Resistance workouts are a form of stress, which triggers muscle breakdown and can make you feel tired and sore. They also deplete critical amino acids such as glutamine, valine, isoleucine and leucine.

It’s only after you’ve completed exercise that your muscle tissues begin the rebuilding process, so it’s important to replenish lost nutrients to help the body recover.

NUTRITION:

Consuming high-quality protein following a tough workout helps provide your body with all the necessary amino acids needed to help repair muscle fibres damaged during exercise. Protein also promotes growth of new muscle as an adaptation response to your training, helping to boost your metabolism and increase fat burning.

Try a chicken or tuna salad served with sliced avocado and hard boiled eggs for a protein-rich post-workout snack.

© Sarah West Nutrition