Eggs should be a great part of every athlete’s diet. The egg is a great source of protein – egg protein is known as the “complete” protein – which means that it has all the vital amino acids necessary for muscle building and recovery. Egg protein is actually the standard by which all other types of protein are judged.
With 6 grams of protein per egg , the eggs are the most cheapest protein source on the market.They not only contain all eight essential amino acids needed for optimal muscle recovery and building, but are a rich source of vitamins:
– A: good for the skin and growth.
– D: strengthens bones by raising calcium absorption.
– E: protects cells from oxidation.
– B1: helps properly release energy from carbohydrates.
– B2: helps release energy from protein and fat.
– B6: promotes the metabolism of protein.
– B12: an essential vitamin in the formation of nerve fibers and blood cells.
– Iron: essential in the creation of red blood cells.
– Zinc: good for enzyme stability and essential in sexual maturation.
– Calcium: most important mineral in the strengthening of bones and teeth.
– Iodine: controls thyroid hormones.
– Selenium: protects cells from oxidation.
Eggs became an issue of controversy some time ago, when in the fitness community a myth was spread that eggs can cause high cholesterol, clogged arteries and other health problems. The yolk in a single large egg contains 5 grams of fat, so it was only natural for nutritionists to assume that eggs clogged up people’s arteries, especially since they also contain dietary cholesterol. Later it was generally accepted that dietary cholesterol does not raise blood cholesterol levels.
So eggs are still one of the very best foods that will provide your body with all the essential amino acids, vitamins and minerals and egg protein is definitely a bodybuilding superfood you should be eating if you want to pack on muscle mass. Just don’t copy Rocky Balboa in eating raw eggs as they can be contaminated with salmonella and dangerous to your health.
Cracking an egg
To crack an egg, take the egg in one hand and hit it swiftly against a flat surface. Then, over a small bowl, use your thumbs to separate the egg where it cracked, and tip the egg into the bowl while still holding the shell firmly.
Once cracked you can use the egg however you choose: eggs can be scrambled, fried, poached, baked, or used in other dishes.
If a small piece of shell falls into the bowl, use one of the big shell pieces like a scoop: tip it into the bowl, draw it towards the broken bit, and scoop out the bit of shell. This will work much better than a spoon or other utensil as the shell naturally cuts through the white.
When preparing eggs, be aware of how thoroughly you wish to cook your eggs.
Cooking times for eggs depends on the dish as well as personal preference: many people enjoy a runny yolk, but there is a degree of risk to undercooked eggs. While salmonella is rare in eggs, people at risk (including pregnant women) should not consume eggs that are raw or undercooked.
Baking with eggs
Eggs are a baking staple. If baking with eggs, be sure to use them at room temperature. Take them out of your refrigerator ahead of time so they warm up to room temperature. This will improve how they react in your baked good and help produce a better, more consistent product.
How to hard-cook an egg
A hard-cooked egg is a great, versatile preparation which can be used in egg-salad sandwiches, devilled eggs, or grated over salads.
Place the egg in a pot, then cover with cold water by about 1 inch. Set the pot on the stove and set to medium-high heat. Watch the pot carefully: once the water reaches a strong simmer, turn the heat off and cover the pot. Set the timer immediately for 8 minutes.
Meanwhile, prepare an ice-bath: put a few ice cubes and some cold water into a bowl. Using a slotted spoon, remove the egg from the pot and place it in the water bath until cool. At this point you can keep the egg in the fridge or you can peel it right away: just keep in mind that the colder the egg, the easier it is to peel. Sometimes peeling the egg under cold running water can help a stubborn shell to come loose.
These egg stuffed potatoes add some flair to plain potatoes and are absolutely delicious. Enjoy them as a snack or a meal!
Baking potatoes – 2 large
Salsa – 1/2 cup
Eggs – 4
Grated cheese (optional) – 1/2 cup
Salt & pepper to taste
Prep Time: 25 minutes Cook Time: 85 minutes Yield: 4 potato halves
Wash the potatoes well. Pierce them with a fork and wrap them in tin foil. Bake the potatoes in preheated 400F oven for 50-60 minutes or until very soft when poked with fork. Once done, remove the potatoes from the oven, remove the tin foil, and let cool for about 10 minutes.
Once the potatoes are cool enough to handle, cut them in half lengthwise. Scoop out the flesh leaving about ⅓ inch of flesh and skin. Place the flesh into a bowl. Add salsa (and cheese if desired) to the bowl and stir until well combined.
Place the potato shells on a baking tray lined with tin foil or parchment paper. Fill the potato with the salsa + potato mixture. Press the filling down firmly and create a small divot in the center. Crack an egg over the divot.
Bake the potatoes in 400F oven for 20-25 minutes or until the eggs have set. Depending on your preference, you can wait until both the white and yellow of the egg are fully cooked, or remove the potato from the oven before the yellow is fully set.
Remove from oven and add salt and freshly ground pepper to taste.
Store leftovers in fridge. Bon Apetit!
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