Cracking it up

If ever there were an Olympic food, eggs would  land on the top of the podium. Despite their coloured  history as a flagrant cholesterol raiser, eggs remain  popular with athletes and nutritionists. Beware  though, it’s possible to have too much of a good thing.  Each yolk contains 300 mg of cholesterol, two thirds  of the recommended daily intake.

Each egg has about 75 calories, six grams of protein  with an ideal amino acid profile, a touch of carbs  and a teaspoon of fat. After we learned that an egg’s  cholesterol was really only an issue for the genetically  sensitive, researchers pointed their finger at an egg’s  saturated fat. The yolk became an embarrassment to  health-conscious consumers, some cardiologists even  advising patients not to eat more than two eggs per  week. Still, perhaps because of their protein power,  eggs withstood the criticism.

Some producers created “designer” profiles, modifying  the egg to be more healthy. Researchers discovered  that producers can manipulate an egg’s fat by feeding  hens healthier food such as flax and other omega-3  sources. Check the label – only those noting omega-3  content are any better than the eggs of the past.

Beyond their protein profile, eggs are also bone  boosters. They are one of the few dietary sources  of vitamin D, giving you 20 per cent of your daily  calcium absorption aid. Eggs are also high in phosphorus,  one of the major minerals in bone. In addition  to forming bone, phosphorus is necessary to transport  energy in the cell as adenosine triphosphate (atp).

The egg’s contribution to energy metabolism suits  it particularly well to athletes: eggs are an excellent  source of several energy-inducing B vitamins,  specifically ribof lavin (B2) and B12. Two eggs yield  30 per cent of the B12 you need in a day to maintain  an efficiently firing nervous system, and 30 per cent  of your daily ribof lavin requirement, which boosts  your ability to burn carbohydrates. Eggs are also brain  food. They’re full of choline, a key component of  the neurotransmitter acetylcholine, responsible for  message transmission between nerves and muscles.

An egg’s value doesn’t stop at energy production;  they also have antioxidant attributes. Conveniently,  two eggs contain 15 per cent of the recommended  vitamin A per day, along with a good dose of selenium  – nearly two-thirds of your daily need. Selenium is the  only mineral that acts as an antioxidant to prevent cell  damage from regular oxidative damage that comes  with training. Egg yolks are also loaded with lutein,  which helps keep your eyes healthy as you age.

If perhaps you’ve been skipping the yolk or dodging  the egg altogether, consider its easy packaging, affordable  price and multiple cooking options. Enjoy it  sweet or savoury, the egg is a strong staple of many  runners’ diets.

– Bobbi Barbarich