Focus on Eggs For Runners
Eggs contain and impressive array of nutrients. They are are powerhouse of protein including branched chain amino acids, healthy fats and are packed with micronutrients.
We discuss 4 Nutrients found in Eggs and talk about how they may support your nutrient status and running performance.The 4 nutrients we discuss are:
1. Protein
2. Fat
3. Choline
4. B12
We will outline the nutritional properties of each and consider how EGGS may be added as part of your meal plan with some menu ideas and we’ll answer some FAQs we often receive on Eggs.
SHOW NOTES
(01:48)
An overview of the nutritional content of an egg.
(04:51)
Protein content of an egg and how this may support a runner:
We outline recommended protein intake and how a portion of 2 eggs contributes to overall protein intake in a day.
Eggs contain all 9 essential amino acids including the 3 branched chain amino acids – leucine, isoleucine and valine which are vital role in triggering the anabolic muscle building cascade.
(11:30)
Fat Content of an Egg and how this may support a runner.
Approximately 9% of an egg is made up of fat.
Fat is a macro nutrient and a source of energy. It helps absorb some vitamins and minerals, it’s needed to build cell membranes of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and modulating inflammation.
For a runner the benefits of consuming healthy fats are:
• Speeds up metabolism
• Modulate inflammation
• Protection against cell damage (oxidative stress) post exercise
• Energy source – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen.
• Muscle repair
(14:09)
The different types of fat include in an egg i.e. saturated, monounsaturated and polyunsaturated.
(16:41)
An overview of cholesterol content of an egg and its vital role in the body.
(18:31)
Choline and how it may support a runner.
Choline is used by nerve cells to manufacture a closely related chemical called acetylcholine. Acetylcholine allows nerve cells to communicate with each other. If we translate that to our running, acetylcholine is signalling to our leg-muscle cells in your body to move and to run.
It is thought that endurance running under 2 hours or to half marathon distance does not affect blood levels of choline. However, in a study in 2013 (so quite old) found that trained athletes, running a 26 km marathon had reduced plasma choline by approximately 40%.
Some exercise scientists believe that this may be a contributor to fatigue striking near to the end of a marathon, there may not be enough choline left to keep acetylcholine in optimal supply. There’s ongoing research into whether choline supplementation before and during races will solve this potential problem.
(22:44)
Vitamin B12 and how it may support a runner:
Vitamin B12 is required to produce and maintain red blood cells, nerves, and DNA. Getting too little B12 can lead to anemia, a deficiency of red blood cells, which can cause you to feel tired and weak.
Vegans are at higher risk of this deficiency. Signs of B12 deficiency include, extreme tiredness, lack of energy, weak muscles, a sore tongue, pins and needles and depression.
The impact of low B12 status on a...
