Food for Runners: E-G-G-S

>> Tuesday, August 7, 2012

Some of you who have been reading for a long time may remember when I ate eggs again for the "first time" a couple years ago. It was a huge turning point in my diet. Difficult at first, but I have now embraced eggs fully, and I am certain that -- at least in my case -- they have improved my running.

We're continuing our Food for Runners series with eggs. No, they aren't some magic food that have directly lowered my PR-times. Instead, eggs have provided me with a incredibly convenient protein source, which is something I value greatly with my vegetarian diet.

"Just one large egg contains 30 percent of the daily choline (a nutrient) that a runner's body needs." In other words: eggs fight inflammation. (Source) lists eggs as one of the 15 foods runners need every week for good health and top performance. The site reports that "one egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery." (Source)

Remember: You need to eat the yolk to get the full health benefits. However, egg whites alone pack a protein punch.

Here are some of our favorite recipes for breakfast, lunch, and dinner:

Marla's Perfect Scrambled Eggs
Terry and Reiko's Egg in Toast
Our Scrambled Egg Bites
Martha's Seared Summer Squash and Egg Tacos
Laura's Oven Baked Eggs with Thyme and Gruyère
Our Omlette Rings
Pigamitha's Pesto Potatoes and Eggs
Jenny's Baked Eggs w/ Spinach, Pancetta & Bocconcini
Elly's Eggs with Spicy Beans
Pick's Ginger Scallion Noodles w/ Poached Egg
Our Avocado Egg Salad
Kasey and Matthew's Avocado Toast w/ Poached Egg
Rachael's Roasted Jalapeño Deviled Eggs
Evan's No-Mayo, Thai Deviled Eggs
Our Mayo-Less Egg Salad
Jeanette's Baked Avocado and Egg with Miso “Butter”

My favorite way to make eggs is poaching. But sometimes that's too intensive. So, I do over-easy served with toast or potatoes and avocado. Always avocado!

But can there be too much of a good thing? Information I've read over the years has changed with guidelines for egg consumption, mostly citing cholesterol concerns. The latest number I've come across in various sources is 7 eggs a week.

I'd love to know what you've heard/read or what guidelines you follow on the matter.

Don't forget to read up on these other healthy ingredients:

Food for Runners: B-A-N-A-N-A-S
Food for Runners: G-A-R-L-I-C
Food for Runners: Q-U-I-N-O-A
Food for Runners: K-A-L-E
Food for Runners: B-E-R-R-I-E-S

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