Skip to main content

What is part of your fitness routine? The latest bluetooth-enhanced running shoes? Check. The best and most effective smartwatch? Check. But you can’t exactly break a sweat if you haven’t fuelled up on the right foods, now, can you? Now while you might consider reaching for a protein shake or dosing up on whey protein powder, there’s another food that’s perfect for you, before and after your workout, so why not get cracking with an egg or two?

Fuelling Your Fitness Routine With Eggs

Yes, eggs have gotten a bad rep in the past, mostly due to their cholesterol content, but that doesn’t mean that you should avoid this essential breakfast food. In fact, the cholesterol in eggs isn’t harmful, so if you’re looking to boost your workout routine, then here are a few ways eating eggs can help.  

1. Protein boost

The body needs protein, especially when it comes to fitness and exercise. Protein won’t only boost your metabolism, but it can also repair and strengthen muscles.

Photo by Leon Martinez from Pexels

Now, you may know that eggs contain protein, but did you know that they are a complete protein, containing all nine essential amino acids required for the repair and recovery of muscles? 

2. Muscle building

If you’re serious about building muscles, then you really need to eat more eggs. A study published in the Journal of the International Society of Sports Nutrition suggested that whole food sources of protein, like eggs, can stimulate muscle protein synthesis, whereby protein repairs muscle damage caused by intense exercise.

3. Embrace the yolk

Not everyone is a fan of eating egg yolks, but you should reassess this, especially if your fitness goal is to build muscle. According to a study published in the American Journal of Clinical Nutrition, eating whole eggs immediately after resistance exercise may result in more muscle build than if you just eat the egg white.

Egg yolks also contain vitamin D and iron, with both being essential nutrients for longevity, so try not to toss out the yolk once you’ve cracked an egg. 

An Egg-Cellent Fitness Meal

Eggs are super versatile for people on the go, and they’re also a great fitness food for those looking for extra fuel for their upcoming workout. So why not get ahead of your fitness routine with this easy egg salad sandwich courtesy of The South African Poultry Association (SAPA)? 

Ultimate Egg Salad Sandwich

This egg salad makes a delicious filling for rolls, baguettes, or health bread. Perfect for lunch boxes or road trips, as it keeps well in a sealed container in the fridge for 2 -3 days.


Ultimate Egg Salad Sandwich/The South African Poultry Association (SAPA)

Serves 6

Preparation time: 10 minutes

Cooking time: 10 minutes

  • 6 hard-boiled eggs, peeled
  • 80 ml (1/3 cup) mayonnaise
  • 10 ml (2 tsp.) whole grain mustard
  • 5 ml (1 tsp.) fresh lemon juice
  • 1/2 stalk celery, very finely chopped
  • 30 ml (2 tbsp.) finely chopped chives
  • Salt and pepper to taste
  • Paprika to sprinkle
  • Sliced health bread or baguette, to serve
  • Fresh chives to garnish

1.      Roughly chop all (or only 4 if you want some whole eggs for presentation) hard-boiled eggs and transfer them to a medium bowl. Mash slightly with a fork to break up yolks. 

2.      Add mayonnaise, mustard, lemon juice, celery, and chives and mix until evenly combined. Season with salt and pepper. 

3.      If using a baguette, slice in half lengthwise and spread the egg salad on the bottom half.

4.      Sprinkle egg salad with paprika.

5.      Garnish with chives and top with the other half of the baguette or slice of bread.


Jager R et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition (2017) 14:20. DOI 10.1186/s12970-017-0177-8.

Vliet S et al. Consumption of whole eggs promotes greater stimulation of post exercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. American Journal of Clinical Nutrition. 2017;106:1401–12.


Pie Mulumba

Pie Mulumba is a journalist graduate and writer, specializing in health, beauty, and wellness. She also has a passion for poetry, equality, and natural hair. Identifiable by either her large afro or colorful locks, Pie aspires to provide the latest information on how one can adopt a healthy lifestyle and leave a more equitable society behind.

The content in this editorial is for general information only and is not intended to provide medical or other professional advice. For more information on your medical condition and treatment options, speak to your healthcare professional.