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Eggs: The Perfect Fitness Food

After carving time out of your day for a full body workout, it’s equally as important to put the right foods back into your body to promote muscle recovery and to sustain energy so that you don’t crash in the middle of the afternoon. What many people find challenging when they first commit to a fitness regime, is ensuring they eat healthy, often and within an hour after they workout for maximum nutrient absorption.

 

Healthy pie

 

Food preparation for the active individual doesn’t have to be tedious or time consuming. The key is to secure a fridge full of lean, protein-rich foods and recipes you can make quickly, that you can prepare in advance, or in larger quantities. One powerful ingredient to keep stocked is eggs. If you want to learn about Ontario eggs and their benefits, remember that they have a myriad of health benefits, containing essential micronutrients, vitamins D, B2, B5, B12, omega 3 fatty acids, phosphorus and iodine and the 6.3 grams of protein in every large egg is an important component in any fat-loss or muscle-building diet .

The protein found in eggs further encompasses a complete amino acid profile, making it the most useful form of protein for the body to utilize. With an adequate intake of protein-centric foods, the body can repair broken tissues so it’s better prepared to build on the next workout. Protein in the diet also leaves you feeling fuller for longer periods of time, preventing the urge to reach for calorie-rich foods in between meals.

For the busy person, cooking larger portions can also help you maintain a positive and active routine by taking the effort out of food prep. Try this herbed squash and kale quiche, which can be cut up into squares and reheated in the microwave the next day. It is protein-rich, flavorful, and makes for an excellent post-workout meal with a side green salad.

To bake, preheat oven to 375°F (or 190°C). In medium skillet, melt butter over medium heat, adding onion, sage, thyme, rosemary, nutmeg and pepper. Stir occasionally until the onions are caramelized, about 8 minutes. Once they’re browned, stir in the squash and kale, then cook covered for about 5 minutes or until the kale is tender.

Picture of eggs

To quickly cook the squash, combine 1 cup (250 mL) of ½-inch cubed squash with 1 tablespoon of water in a microwave safe bowl, covering and heating on high for 3 minutes or until the squash is soft.

Spread the vegetables evenly over the base of your pie shell. In a large glass or medium bowl, whisk together eggs, cream, salt, pepper and pour. Bake for approximately half an hour or until the filling is set. Serve in wedges, and make use of the leftovers tomorrow. Sticking to a fitness routine isn’t always easy, but the versatility of eggs makes that ideal body type feel much more attainable.