Should I eat boiled eggs before or after a workout?

This question is about Nutrition

Sarah Achleithner

Yes, boiled eggs can be eaten as part of a post-workout recovery snack. However, boiled eggs are not recommended pre-workout since they provide little carbohydrate and contain protein and fat, which can lead to GI distress during exercise in some people. 

Eggs are a complete protein and provide about 7g of high-quality protein, which has been shown to help muscles recover and rebuild after a grueling workout. Aim to consume 15-30g high-quality protein and 15-90g of carbohydrate post-workout to accelerate recovery, replenish fuel stores and promote muscle synthesis [



toan post workout

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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Soft-boiled eggs, avocado and pine nuts on rye toast


  1. Kumar, V., Atherton, P., Smith, K., & Rennie, M. J. (2009). Human muscle protein synthesis and breakdown during and after exercise. Journal of Applied Physiology106(6), 2026–2039.