Is 2 eggs enough protein after a workout?

This question is about NutritionRunning and Cycling

Sarah Achleithner

No, 2 eggs do not contain enough protein for optimal muscle protein synthesis following a workout. According to research, the optimal amount of high-quality protein for muscle protein synthesis post-workout is 20 grams [


]. The average large egg only contains 6-7 g of protein, so if a person were to eat 2 large eggs, this would only provide 12-14 g of protein [



That said, this protein shortfall could be easily made up by combining 2 eggs with 2 pieces of whole-wheat toast, which would provide an additional 12-14 g of protein as well as carbohydrate for replenishing muscle glycogen. Find more information on post-workout nutrition needs



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2 fried eggs in a non-stick pan with greens and toast in the background


  1. Moore D. R. (2019). Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Frontiers in nutrition6, 147.

  2. Bjarnadottir, A. (2017, January 26). How Much Protein in an Egg? A Detailed Look. Healthline.