INTRODUCTION
Nutrition for athletes and physically active individuals plays a fundamental role, not only in current physical performance but also in their nutritional well-being throughout their lives. People who lead an active lifestyle have higher nutritional requirements, and including highly nutritious foods, such as eggs in the diet of athletes, can be highly beneficial.
NUTRITIONAL NEEDS OF ACTIVE PEOPLE
It is essential to follow a proper diet that promotes recovery after exercise and prevents injuries. Athletes require more energy and nutrients due to their higher energy expenditure and the wear associated with physical effort. However, the nutritional needs of active individuals vary according to age, gender, body size, body composition, and the intensity of physical activity (recreational, amateur sport, or elite).
NUTRIENTS IN EGGS BENEFICIAL FOR ACTIVE PEOPLE AND ATHLETES
Eggs in the diet of athletes are a highly nutritious food. They contain proteins, vitamins, and minerals, and other compounds beneficial to health, all within the context of a moderate caloric content (approximately 70 kcal per medium-sized egg). Therefore, it is considered a recommendable food choice within a balanced and varied diet. This is particularly relevant for athletes, especially those who need to control their caloric intake due to body weight requirements.
Egg Proteins
Eggs in the diet of athletes have historically been valued in the sports community for their high-quality protein content. Two medium-sized eggs (equivalent to 100 g of edible part) provide enough proteins to cover more than 30% of the protein intake recommendations for an average adult. Egg proteins contain all the essential amino acids, making them a high-quality protein source. Moreover, eggs are considered to have an amino acid score of 100%, meaning they lack no essential amino acids, and a digestibility-corrected score of 97%, superior to many other animal and plant protein sources.
Proteins play a fundamental role in sports, contributing to the synthesis of new body proteins, including muscle fibers, and the repair of proteins damaged during exercise. Amino acids can also be used to produce muscular energy. After resistance exercise, the muscle is particularly receptive to amino acid absorption, which favors the synthesis of muscle proteins.
Egg Fats
A medium-sized egg contains about 200 mg of cholesterol, mainly in the yolk. Although dietary cholesterol has a limited effect on blood cholesterol levels, there was a time when egg consumption was discouraged in people concerned about their blood lipids. However, recent studies suggest that egg consumption is not associated with an increased risk of heart disease and, in fact, may have benefits for cardiovascular health.
Fats are essential in the diet, providing energy and essential nutrients. It is recommended that fats do not account for more than 30-35% of total caloric intake and that saturated fats be less than 10% of the total diet energy. Therefore, at least two-thirds of the dietary fat should be unsaturated fats. Eggs have a fatty acid profile favorable for cardiovascular health, with a predominance of monounsaturated and polyunsaturated fats over saturated fats.
Vitamins and Minerals in Eggs
The needs for vitamins are higher in active individuals compared to sedentary people due to increased energy expenditure and exercise demands. Eggs are a rich source of vitamins and minerals, including vitamin A, E, B2, niacin, iron, zinc, selenium, vitamin B12, pantothenic acid, biotin, choline, and phosphorus.
CONCLUSIONS
Eggs in the diet of athletes are a highly nutritious and valuable food, suitable for the general population and especially beneficial for athletes and physically active individuals. Their content of high-quality proteins, along with a balanced combination of healthy fats and a wide range of essential vitamins and minerals, makes them a smart choice for those seeking optimal physical performance and effective recovery after exercise.
It is important to correct myths and misconceptions about egg consumption in the sports context, as their nutritional value is undeniable. The moderate inclusion of eggs in a balanced diet can contribute to the success of athletes and nutritional well-being at all life
stages. Ultimately, eggs add to the list of key foods that can support an active and healthy lifestyle.
