OPTIMISE YOUR EGGS FOR PHYSIQUE GAINS

Eggs are one of the most nutrient-dense foods a trainer can eat – supplying 75 calories, 7g bio-available protein, 7g quality fats and a range of vitamins and nutrients. Here are 4 scientific hacks to utilise their physique building benefits…..

THE MUSCLE BUILDING POWER OF EGGS

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NO.1 BREAKFAST EGGS FOR LEANER ABS

Eating a high protein egg-based breakfast is a scientifically validated way of bossing your nutrition – REDUCING CRAVINGS AND CALORIES for the rest of the day. Eggs also contain a dose of good fats plus nutrients such as choline to aid brain function whether you’re studying, working, training – or just looking to win the morning!prawn-omellette-538

Whip-up a CLASSIC OMELETTE

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NO.2 SOFT COOKED EGGS FOR OPTIMAL TESTOSTERONE

Opting for soft boiled or lightly cooked scrambled eggs prevents the cholesterol from being oxidised which scientists have found is damaging to the body; instead your body can utilise un-denatured fats to build healthy cells and testosterone.boiled-egg-538

NO.3 EGGS FOR LEUCINE – A GREAT SNACK FOR PROTEIN SYNTHESIS

Eggs are high in l-leucine — the BCAA most strongly linked to TRIGGERING PROTEIN SYNTHESIS and thus supporting muscle growth. This makes them the ideal snack between meals to sustain muscle anabolism. Aim for at least 20g of protein — so that means 3-4 eggs, or mix one in a mug with some PROTEIN POWDER for a tasty mug cake…..

Try this instant PROTEIN MUG CAKE

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Mix and microwave for approx 1 minute until perfectly gooey (experiment to find you perfect time). Drizzle with sugar-free syrup.

NO.4 POST-WORKOUT EGGS FOR NUTRITION CONTROL

Adding 2-3 eggs to a post-workout meal is an excellent method of curbing appetite – ideal to control macro’s when dieting. Researchers found that the egg-based meal below reduced calorie consumption by 400 and lowered levels of the hunger hormone ghrelin over a 24-hour period [1, 2].

POST-WORKOUT chinese egg fried rice & crispy duck

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Heat 0.5 tbs oil in wok

Add whipped eggs and cook for 120 secs until soft scrambled (transfer to plate)

Add 0.5tbs oil to wok and add white onion, garlic and ginger for 1 minute; then add prawns, red pepper and carrot and cook for 3 mins.

Mix in cooked rice, peas, sweetcorn and soy and cook for 2 mins.

Stir in cooked eggs and green onions for 1 minute.

Place your rice in a wrap with some lean crispy duck, chopped cucumber, spring onions and plumb sauce.

#egggains #teamscimx!

Easy Baked Scrambled Eggs #LowCarb #GlutenFree (sub coconut oil, & coconut milk for olive oil & milk 2 make them extra tasty and #Paleo) ;):

References

1) Ratliff, J., Leite, J.O., de Ogburn, R., Puglisi, M.J., VanHeest, J., Fernandez, M.L. (2010) Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30, 96-103.

2)Vander Wal, J.S., Gupta, A., Khosla, P., Dhurandhar. (2008). Egg breakfast enhances weight loss. International Journal of Obesity, 32, 1545-1551.

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