Home

For optimal performance in any sport, a healthy eating pattern that incorporates foods from each of the major food groups is essential. This includes having an adequate intake of kilojoules (energy), carbohydrate, protein, vitamins, minerals, antioxidants and fluids from foods and drinks. And although dietary supplements, bars and shakes are promoted as being able to support or enhance sports performance, without the right mix of naturally nutritious foods at the right times, optimal athletic performance is unlikely to occur. With their high quality protein, relatively low kilojoule content and wide range of vitamins and minerals, eggs are a beneficial inclusion in a healthy diet, and are particularly useful in the diet of an athlete.

Cyclists in heavy training and young growing athletes will have huge energy demands compared with inactive individuals, and may need to eat up to six to eight times throughout the day to make sure these demands are met.1 The long kilometres and hours of training undertaken by elite cyclists call for a high energy diet—high in protein, vitamins and minerals, and high in carbohydrate to provide the right fuel for working muscles. While carbohydrate will come from breads and cereals, pasta, rice, fruit and milk, eating the right amount of lean meat, chicken, fish, eggs, legumes and low-fat dairy products will help to meet protein, calcium and iron requirements.

Research shows that in Australia we have one of the lowest levels of egg consumption in the world.  Unfortunately the humble egg is often overlooked in the diet as a nutritious food due to concerns about cholesterol.  However, the most recent research shows dietary cholesterol from foods such as eggs has very little effect on blood cholesterol levels, and that eggs can be included regularly as part of a balanced, healthy eating plan.  In fact, for athletes, eggs provide a valuable, convenient and economical source of protein along with 18 different vitamins and minerals, healthy omega-3 fats and antioxidants.  They can be the basis of a quick and easy snack or meal, and can be particularly convenient for cyclists who travel and are frequently on the road.

Important Aspects of Healthy Eating

Kilojoules (energy)

Having an adequate kilojoule intake means that the body will be provided with enough fuel to function efficiently through training, recovery, to build and repair muscles and tissues and maintain a suitable body weight. Physical activity at a high level significantly increases the amount of energy the body needs for maintenance. Energy should come from eating a variety of different foods with different nutritional attributes that together provide the right mixture of carbohydrates, protein and fats.

Protein

Protein is needed daily by the body for growth and repair of cells and tissues.  Protein also forms part of enzymes, hormones and antibodies. There are 20 amino acids that the body requires in order to build all of the proteins required for health and normal functioning of the body.  Of these, there are nine that have to be provided from the diet, while the body can make the remaining amino acids from other food components. The ‘complete’ proteins that provide these essential amino acids come from animal-based foods such as meat, eggs, fish, milk, yoghurt and cheese, as well as soybeans. Proteins are also found in legumes, nuts and breads and cereals although the quality of protein in these foods is lower than it is in animal derived foods and it is also present in lower amounts.

Eggs are considered to have the highest nutritional quality protein of all natural food sources, providing all the essential amino acids in amounts that most closely match human requirements.2 The high protein content of eggs makes them an excellent meal option as protein has been shown to help keep you feeling fuller for longer, therefore reducing the desire to snack in-between meals. One serve of eggs provides 13.3g of protein which represents 27% of the recommended dietary intake (RDI) for adults. 

For athletes, protein is essential to develop, maintain and repair muscle tissue.  Speed athletes such as cyclists require more protein as a percentage of their daily energy intake than endurance athletes.3 However for all athletes, specific protein requirements will differ depending on body size, weight and body composition, goals, the sport participated in, and gender.4  Protein needs in athletes can be higher as a result of  the need to repair exercise-induced micro-damage to muscle fibres, the use of small amounts of protein as an energy source, and the need for additional protein to support gains in muscle mass.4  As eggs provide the highest quality protein of all food sources, they are a particularly beneficial inclusion in the diet of a cyclist.

Protein requirements for athletes vary.  For endurance athletes, they require 1.2 – 1.4g of protein per kilogram body weight a day and for resistance athletes such as those regularly undertaking weight training activities, protein requirements are higher again at 1.6 – 1.7g per kilogram body weight a day.3  For a list of the protein requirements for various athletes see Table 1.

Table 1: Protein Requirements for Active People

Type of person

Protein requirement g/kg/day

•Elite endurance athletes
1.6
•Endurance athletes
  1.2-1.4
•Power sports (e.g. football)
  1.4-1.7
•Resistance athletes (early training)
  1.5-1.7
•Resistance athletes (steady state)
  1.0-1.1
•Recreational athletes
  1.0
•Adults, non-athletes
  0.8g

People who might benefit from increased protein intakes

As protein is present in so many foods, most people meet protein requirements easily. The average Australian intake is 91.2 grams daily,5 well above recommended minimum levels. Certain athletes who regularly undertake weight training, particularly in the early phases of their program where muscle synthesis is high, can benefit from extra dietary protein.4 Eggs are a good protein source that can easily be included in the diets of athletes without adding unwanted bulk.

For athletes aiming to lose body fat, a growing body of evidence, including a number of Australian clinical trials, have demonstrated that moderately higher protein, lower carbohydrate, kilojoule-controlled diets provide an effective weight loss strategy for some.6-11   Eggs are one food that can fit well within the dietary recommendations for moderately higher protein weight loss diets. It is worth noting that very high protein intakes (>2g/kg/day) do not help increase strength or muscle mass and are unlikely to enhance athletic performance. When high amounts of protein foods are eaten or when protein supplements are included in the diet, protein intakes can be excessive. Too many protein rich foods in the diet can lead to other important foods being excluded from the diet. 

How Much Protein and When?

Timing of protein intake is also important for athletes as it can assist recovery from an intense exercise session. Findings from the Australian Institute of Sport confirm that eating a protein-rich snack both before and immediately after an exercise routine stimulates muscle growth and retention of amino acids, which is important for repairing and toning up the body after exercise.

Sources of Protein

FOOD
PROTEIN (g)

•120g red meat (raw)
  24
•120g chicken (raw)
  20
•100g tinned fish
  25
•4 tablespoons of skim milk powder
  12
•200g of yoghurt
  11
•2 medium eggs
  10
•¾ cup legumes
  9
•30g hard cheese
  8
•1 cup reduced fat milk
  8
•¾ cup of cooked pasta
  6
•1 cup of flaky breakfast cereal
  6
•2 slices of wholegrain bread
  5
•2/3 cup of cooked rice
  2
•3 scoops ice-cream
  3
•½ cup of chopped vegetables
  2-3
•Muesli Bar
  2-3

Check out 2 classic egg recipes, Delicatessen Style Eggs Benedict & Green Vegetable Tarts with Soft Egg

Antioxidants

Evidence is emerging that supplemental dietary antioxidants may reduce oxidative stress and skeletal muscle damage associated with strenuous exercise.13 Eggs contain substances called lutein and zeaxanthin and the vitamins A, E and selenium, all of which have antioxidant functions.  Eggs may therefore offer further nutritional advantages as part of an athlete’s diet.

Vitamins and minerals

Iron is particularly important for serious athletes, especially if female or vegetarian where dietary levels can already be low compared with recommendations. Iron deficiency can result in fatigue and reduced performance due to decreased oxygen-carrying capacity. Iron depletion is common in athletes, and if it progresses to anaemia can impair performance substantially. The prevalence of iron deficiency anaemia in athletes is estimated to be around 3%.3 Athletes often have a high red blood cell turnover, so an increased intake of vitamin B12 may be beneficial for regeneration of new red blood cells. Vitamin B6 and folate are also required for formation of red blood cells and an increased intake may benefit athletes. Eggs are a nutritious source of these nutrients, which are all required for healthy red blood cells that carry oxygen to the working muscles.

Enjoying a healthy, well balanced diet is important for people who regularly undertake recreational or competitive exercise such as cycling.  Including eggs, along with other nutritious foods in the diet on a daily basis will provide the energy and nutrients needed for optimal sports performance.

Recent research shows dietary cholesterol from foods such as eggs has very little effect on blood cholesterol levels.


References

1.         Sports Dietitians Australia. Fuelling Fitness for Your Sport - Road Cycling. (2007).

2.         Mann, J. & Truswell, A. S. Essentials of Human Nutrition (Oxford University Press, New York, 2002).

3.         Burke, L. & Deakin, V. Clinical Sports Nutrition (McGraw Hill Book Company, 2000).

4.         Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Med Sci Sports Exerc 32, 2130-45 (2000).

5.         Australian Bureau of Statistics. (Australian Bureau of Statistics (ABS) and Commonwealth Department of Health and Aged Care, Canberra, 1998).

6.         Farnsworth, E. et al. Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women. Am J Clin Nutr 78, 31-9 (2003).

7.         Parker, B., Noakes, M., Luscombe, N. & Clifton, P. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care 25, 425-30 (2002).

8.         Luscombe, N. D., Clifton, P. M., Noakes, M., Parker, B. & Wittert, G. Effects of energy-restricted diets containing increased protein on weight loss, resting energy expenditure, and the thermic effect of feeding in type 2 diabetes. Diabetes Care 25, 652-7 (2002).

9.         Johnston, C. S., Tjonn, S. L. & Swan, P. D. High-protein, low-fat diets are effective for weight loss and favorably alter biomarkers in healthy adults. J Nutr 134, 586-91 (2004).

10.       Layman, D. K. & Baum, J. I. Dietary protein impact on glycemic control during weight loss. J Nutr 134, 968S-73S (2004).

11.       Noakes, M., Keogh, J. B., Foster, P. R. & Clifton, P. M. Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. Am J Clin Nutr 81, 1298-306 (2005).

12.       Sports Dietitians Australia. (1999).

13.       Applegate, E. Effective nutritional ergogenic aids. Int J Sports Nutr 9, 229-39 (1999).


 
“Published in Bicycling Australia magazine
www.bicyclingaustralia.com