Running is a dynamic sport that often requires a great deal of physical exertion. Whether you are a marathoner or a sprinter, you need to be physically fit to perform well as a runner. In addition to regular training and exercise, proper nutrition is imperative to excel at short races and long runs. Eggs are rich in vital nutrients and vitamins that help you help become more physically fit for running.
Protein Content and Quality
Fitness trainers and enthusiasts often accentuate protein. That is because having adequate protein is necessary for building muscle. Fortunately, eggs are an ideal source of protein. According to the United States Department of Agriculture, one boiled whole egg contains over 12 grams of protein, which is about 20 percent of the daily requirement for adult men. Protein is not only found in eggs in great quantity, this protein is also of great quality. Biological value measures how well your body can absorb protein from specific food products. According to a September 2004 article in the “Journal of Sports Sciences and Medicine,” eggs have a BV of 100 percent, which is higher than that measured in most meats and plant-based foods. Because eggs are rich in high-quality protein, they are a great asset to runners.
Essential Vitamins and Nutrients
While runners and other athletes have a tendency to focus on carbohydrates and protein, vitamins and minerals are also important. To work efficiently, your body needs an array of phytochemicals and vitamins. According to the USDA, eggs are good sources of vitamin A, vitamin E and iron, which are among the indispensable nutrients that runners need. For instance, iron is an essential mineral that creates hemoglobin, which helps transport oxygen to your muscles. As a result, iron deficiency or lack of iron is often associated with fatigue, dizziness and shortness of breath. According to Medline Plus from the National Institutes of Health, long-distance runners are at risk of iron deficiency. Since eggs are an ideal source of iron, they are a great supplement to a runner’s diet.
Fat and Cholesterol
Runners need to maintain a healthy weight to perform well on the track. Obesity has been linked to many chronic diseases such as cancer and heart disease. Because eggs are relatively high in cholesterol, doctors used to frown upon the idea of eating them regularly. However, an April 1999 study from the "Journal of the American Medical Association" shows that eating up to one egg a day is not associated with heart disease. In fact, eggs are mostly composed of unsaturated fats, which are beneficial for your health. Thus, runners do not have to worry about excessive weight gain from egg consumption.
Preparations and Source
There are various ways to prepare and cook eggs. Healthy preparation methods include poached, scrambled or hard-boiled. Regardless of how they are cooked, data from the USDA indicate that eggs are still nutritionally rich. However, the way a hen is fed affects the nutritional value of its eggs. A July 2010 report from Penn State University indicates that eggs from pastured chickens may be healthier than those harvested from caged animals. The results showed that eggs from pastured chickens provided nearly twice the amount of vitamin E and omega-3 fatty acids. Well-fed hens also produce healthier eggs. An article from the University of California indicates that when hens are fed with flaxseed and fish oil, omega-3 fatty acids accumulate in the eggs. According to an article from North Dakota State University, omega-3 fatty acids are important for joint health. Since knee pain is a common debilitating problem among runners, eggs from pastured hens with these healthy acids may be a great complement to your diet. Runners should consider the source of the eggs they consume.
Safety Precautions
Eating too much of anything can be harmful. Likewise, it is best to eat eggs in moderation. A runner’s diet should not be based only on eggs. Since are eggs have no dietary fiber, an egg-based diet increases your risk of constipation. Dietary fiber improves bowel movements and alleviates constipation. Intense running puts a great deal of pressure on your body and causes a lot of oxidative stress. Thus, in addition to eggs, runners should strive to have a diet that is composed of a variety of foods.
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