May 14, 2022 2:39 pm

The superfood chosen by Ginobili that helps to be in shape in the summer

An investigation of Egg Nutrition Center, from the United States, showed that the ingestion of whole egg proteins after resistance training and competitions stimulates muscle protein synthesis. This was highlighted in a report by the Argentine Chamber of Poultry Producers (Capia), which noted that This food becomes an important collaborator for the recovery of athletes, both elite and amateur.

“Two of the main goals of athlete recovery are to build muscle and restore glycogen. Studies show that consuming more than 20 grams of high-quality protein rich in branched-chain amino acids (BCAAs) combined with carbohydrate-rich foods in a ratio of 1:4 (protein to carbohydrates) stimulates muscle protein synthesis and glycogen restoration ”, Capia indicated in his report.

As emphasized, it is important to choose foods that are easy to prepare and package, provide the nutrients beneficial for recovery, and are palatable to the athlete.

“Many trainers and health professionals operate on a “food first” philosophy, which suggests that whole foods are preferable to supplements and sports foods. the very Emanuel Ginobili revealed that part of the secret of his long and successful sports career was the inclusion of the egg as an important element of their diet”, Capia said.

“The egg is a complete food that provides an optimal source of protein, branched chain amino acids and a variety of essential vitamins and minerals. Plus, eggs are easy to prepare and appetizing. Resistance training (weight lifting, body weight exercise) is an anabolic stimulus that primes the muscle cell machinery to facilitate amino acid transport to muscle,” he added.

The egg provides an optimal source of protein, branched-chain amino acids, and a variety of essential vitamins and minerals.Shutterstock

Capia’s report noted that ingestion of whole egg protein after resistance training has been shown to stimulate muscle protein synthesis and protein synthesis from albumin.

“In one study, six healthy young men ingested a beverage containing 0, 5, 10, 20, or 40 grams of intact protein (compared to isolated amino acids) from whole eggs in a random order after leg-based resistance training . With this information, it is recommended to include more than 20 grams of protein in post-exercise recovery foods. In addition to being a source of high-quality protein, eggs include a diverse profile of essential vitamins and minerals,” he said.

“It is important for athletes to not only focus on foods and nutrients to promote muscle growth, but also to prevent disease and promote overall health. Choosing nutrient-dense foods rich in vitamins, minerals, essential fatty acids, and amino acids is crucial for athletic performance.”

In this context, eggs contain varying levels of the following nutrients:

According to the report, the fat present in the yolk helps metabolize the fat-soluble vitamins present in the egg, making it a synergistic food for optimal nutrient absorption.

“Unlike sports products and recovery powders, the egg is a whole food that includes a synergistic blend of nutrients to fuel the body. When combined with carbohydrate-rich foods, eggs are an optimal food to include in an athlete’s physical recovery nutrition protocol,” Capia’s report noted.

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