Drew Mulvey MS, CDN, CNS, CLT, PNL1, CPT
These have been staples at the breakfast table for several years. In fact, they coined the phrase “Wakey, wakey, eggs, and bakey!” Eggs are not only a delicious dish next to but can be used on avocado toast, in oat flour pancakes and muffins, or soft-boiled and oozed on veggies. Did you know that they are more than just a breakfast dish but excellent for athletic performance? Here’s why!
Eat whole eggs for muscle gain!
Why do I love eggs so much? Well, they are one of the best proteins for muscle building. In fact, in recent studies, consumption of whole eggs may produce better muscle gains than eating egg whites alone by increasing muscle protein synthesis post-exercise. The evidence is still inconclusive but can pose as a means for improved muscle strength.1 Eggs are also a perfect protein meaning they have a perfect ratio of all amino acids which your body needs.
How about hormonal balance?
As active women, we need to pay attention to our hormones, as any imbalance of them can result in decreased muscle gains and production of serotonin and melatonin (estrogen) and/or a decrease in dopamine production and impairment of circadian rhythms ( progesterone ). We can’t forget about that thyroid hormone as this is not only responsible for our metabolism but our energy and pretty much every single reaction in our body!
So what is the solution? Eating egg yolks. Contrary to popular belief, cholesterol is not bad for you. It is needed for the conversion to the active form of vitamin D ( Vitamin D3 ) and for the production of sex hormones. Vitamin D is also responsible for mood, and immune function. Plus, many of your cells are COATED in cholesterol! Needless to say, it is needed but the source is going to make the difference!
Eggs are also an excellent source of iodine and selenium, two crucial elements needed for proper thyroid hormone function and also the generation of the body’s natural antioxidant glutathione. The former is not only important for our metabolism but the breakdown of cholesterol and triglycerides, digestion, heart rate, and synthesis of proteins and carbohydrates are important for muscle recovery. (2)The latter is incredibly important for decreasing oxidative stress generated from our sport and increasing recovery time. 1 egg contains 20 mg of selenium. The DRI for selenium is 55 mg.2 Have two of these in the morning and you have 80% of your daily selenium needs. Other good sources are tuna, dark meat poultry, sunflower seeds, and Brazil nuts.
Other Important Nutrients
It may help your brain function better! One of the neurotransmitters important for the conduction of electoral signals in the brain responsible for proper function is acetylcholine. Egg yolks are an excellent source of choline, the precursor to this compound. The better you are able to focus, the better you are able to make decisions on the field or even on the bike in a race.
Another major vitamin located in the yolk of the egg is biotin. Ladies, we know this was very well as the holy grail of healthy hair, skin, and nails. This vitamin is also incredibly important for the breakdown of amino acids, the building blocks of protein, to be utilized by the body for energy and is also important for healthy DNA synthesis.3 This is actually very important as the area of epigenetics and its role in health is starting to explode, particularly how the effects of food are manipulating your genes. Pretty cool!
We often know eggs for their foul smell, correct? That is in part because of the sulfur content in them. For some that have a sensitivity it may be counterproductive. For most of us, this compound can be incredibly important for athletic performance. Why is that? Sulfur is responsible for proper liver detox by contributing to the sulfation pathway in phase 2 liver detoxification. Sulfur is also needed for the conversion of homocysteine, commonly elevated in heart disease and neural degeneration, to cysteine, a compound part of the structure of the body’s natural anti-inflammatory glutathione.4 All in all, it is important for keeping inflammation at bay.
So, the choice is yours! If you do not have an egg allergy or sensitivity these can be a great addition to your athletic nutrition. Quality matters! Eggs are best when organic and pasture-raised. This allows them to roam free and eat grass which gives the egg yolk more omega-3 fatty acids, also beneficial for inflammation!
What about cholesterol?
High cholesterol is not always linked to food. This can be an indicator of something more underlying such as low thyroid, toxin exposure, gut dysbiosis, and low-grade inflammation. In my practice, I address this by using functional medicine testing such as Organic Acids to screen for bacterial imbalances, fungal infections, the effects of stress on one’s body, digestion of proteins and fats, the antioxidant and vitamin status of the individual and how well their detoxification pathways are working. Eggs are great but they may not be good for everyone. I also offer a Mediator Release Test Food Sensitivity test that is 92% accurate and specific for food sensitivities and also measures mediators from 3 different hypersensitivity reactions, not just one which many common food sensitivity tests measure. If you are interested in working together, please click the link below to set up an Ice Breaker Call.
References:
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van Vliet S, Shy EL, Abou Sawan S, Beals JW, West DW, Skinner SK, Ulanov AV, Li Z, Paluska SA, Parsons CM, Moore DR, Burd NA. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017 Dec;106(6):1401-1412. doi: 10.3945/ajcn.117.159855. Epub 2017 Oct 4. PMID: 28978542.
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Thyroid:- Part 1 – Thyroid Function Test (Thyroid Hormones) T4, T3, TSH
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Zimmerman, M. Burgerstein’s Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease. Thieme.
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Sbodio JI, Snyder SH, Paul BD. Regulators of the transsulfuration pathway. Br J Pharmacol. 2019;176(4):583-593. doi:10.1111/bph.14446
