Whether they’re poached, baked, scrambled or boiled, the humble egg is a go-to dish for thousands of Australians.
But while many might think if they’re looking to build lean muscle, then protein powders, supplements or balls are the key, in fact it could be that merely eating an egg or two for breakfast, lunch or dinner is the way to hone your summer body.
Leading dietitian and author, Sharon Natoli, recently explained that including eggs as part of your daily training diet is an easy and versatile way to help the body to recover from a gruelling training regime.
Leading dietitian, Sharon Natoli, explained that including eggs as part of your daily training diet is an easy way to help the body to recover from training (pictured: Tiffiny Hall)
‘Before you spend money on expensive supplements and fad diet foods, be sure to include eggs in your weekly meal prep or nutrition plan, they’re nature’s protein ball,’ she said
A recent study also found that eating whole eggs after exercise is more conducive to muscle development than eating the protein from egg whites alone (pictured: Sally O’Neill’s eggs)
‘Before you spend money on expensive supplements and fad diet foods, be sure to include eggs in your weekly meal prep or nutrition plan, they’re nature’s protein ball,’ she said.
‘Some protein bars and snacks might set you back up to $5 a pop, and unlike eggs, they often come with a lengthy ingredients list loaded with artificial flavours and sweeteners.’
A recent study also found that eating whole eggs after exercise is more conducive to muscle development than eating the protein from egg whites alone.
When it comes to how many eggs is the right amount, Australian Eggs say that the cholesterol in eggs is ‘not bad for you’ and two a day is absolutely fine (pictured: Madalin Giorgetta)
When it comes to how many eggs is the right amount, Australian Eggs say that the cholesterol in eggs is ‘not bad for you’ and two a day is absolutely fine.
Studies show that a protein-rich breakfast can help improve feelings of satisfaction, reduce feelings of hunger and lead to a lower intake of kilojoules over the course of the day, particularly from high fat, high sugar evening snacks.
According to one study, including eggs as part of a low-calorie diet can help speed up the rate at which people lose weight.
The Fit Foodie’s savoury porridge breakfast bowl
INGREDIENTS (serves two)
The Fit Foodie shared her savoury porridge recipe (pictured)
1 cup quick oats
2 cups vegetable stock or water
2 poached eggs
1 avocado
Salt + pepper
Tahini
METHOD
1. Add the oats to a pan over a medium heat and pour in the vegetable stock.
2. Cook for two minutes, stirring until the porridge is thick and creamy.
3.Divide between two bowls.
4. Slice the avocado and add to the bowl, along with a softly poached/boiled egg.
5. Drizzle over tahini and season to taste.
Source: The Fit Foodie
Eggs also contain plenty of B vitamins, including vitamins B12, B5, biotin, thiamine and riboflavin along with selenium.
These help you to maintain healthy skin, hair and nails by nourishing our cells, promoting skin elasticity and counteracting damage caused by free-radicals.
Other benefits include a strengthened immune system, improved memory and improved muscle power.
The Fit Foodie’s Turkish eggs and sourdough
INGREDIENTS (serves two)
Sally also shared her Turkish eggs with sourdough recipe (pictured)
350g Plain Greek Yoghurt
2 spring onions, thinly sliced
1 tbsp chilli flakes
1/2 tsp Himalayan salt flakes
4 eggs
2 large slices of sourdough
2 tbsp extra Virgin olive or avocado oil
Sprinkle of paprika and fresh coriander, finely chopped
Black pepper
METHOD
1. Mix together the yoghurt, spring onions, chilli and coriander.
2. Poach the eggs and toast the sourdough to your liking.
3. Divide the yoghurt between four bowls.
4. Finish with a drizzle with olive oil, pepper and paprika. Top with fresh coriander.