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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 [

1

]. 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 [

2

]. 

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

here

.

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You can also boost protein intake with supplements, like Elo Smart Recovery. This is the world’s most personalized protein product, offering a combination of high-quality protein, functional nutrient boosts such as super greens and turmeric, and real-time dosing recommendations tailored to your needs and workout. Your unique Smart Recovery blend is determined using a combination of data from wearables and activity apps, dietary preferences, and goals. Your information is then matched with the latest scientific research to determine a blend of ingredients that both maximizes post-workout recovery and supports your health goals.

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

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References

  1. Moore D. R. (2019). Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Frontiers in nutrition, 6, 147. https://doi.org/10.3389/fnut.2019.00147

  2. Bjarnadottir, A. (2017, January 26). How Much Protein in an Egg? A Detailed Look. Healthline. https://www.healthline.com/nutrition/protein-in-egg#TOC_TITLE_HDR_2.

You can also boost protein intake with supplements, like Elo Smart Recovery. This is the world’s most personalized protein product, offering a combination of high-quality protein, functional nutrient boosts such as super greens and turmeric, and real-time dosing recommendations tailored to your needs and workout. \r\n\r\nYour unique Smart Recovery blend is determined using a combination of data from wearables and activity apps, dietary preferences, and goals. Your information is then matched with the latest scientific research to determine a blend of ingredients that both maximizes post-workout recovery and supports your health goals.

Try Smart Recovery out for yourself today.

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