Swimfit Training Camp Canteen: Eggs
Keen to put the indulgence of Christmas and New Year behind us, we asked the chefs at the Swimfit Training Camp Canteen to help us out with some superfoods to compliment our swimming regime for 2013.
After stressing that one ‘super’ food was no match for a balanced, healthy diet, they did agree to provide five foods which all Swimfitters should learn to love, the first of which was eggs.
- They’ve had bad press in the past but British eggs – recognisable by the red mark of the British Lion – are some of the safest in Europe and are endorsed by the UK Food Standards Agency.
- Eggs have a high biological value of protein (basically, they're the fastest naturally occurring protein foodstuff that can be broken down into amino acids and delivered to the muscles) as well as loads of other vitamins and nutrients.
- Body-builders tend to eat just the egg whites to avoid the cholesterol (fatty substance) in the yolk, but we recommend eating both – there is so much protein (about 45%) and nutrients in the yolk and the eggs will have a tiny impact on your blood cholesterol compared to processed and hydrogenated things such as margarines, spreads and cheeses.
- There’s no need to limit your egg consumption to one a day – in fact, a simple two-egg dish is regarded by most sports nutritionists as providing the optimum amount of protein for recovery after exercise.
What do they do to my body?
- Protein is a key component in muscle repair, meaning eggs are the perfect way to start your morning when your muscles need replenishing after hours without food while you slept.
- To make the most of the protein, you should combine it with carbohydrates from fibrous sources such as cereals or oats like whole wheat or porridge.
- The carbohydrates will provide energy for the protein to be broken down into amino acid form after which it can be used for muscle tissue repair and growth.
How should you cook them?
- Not raw... you’re only increasing your chances of food poisoning if you do this.
- Boiling or poaching is the healthiest ways of cooking eggs because you’re not adding or heating any fats or oils.
- Scrambled eggs or omelettes are great too – use a limited amount of cold-pressed olive oil to cook with and combine them with some vegetables for a balanced dish.
TRAINING CAMP CANTEEN FAVOURITES
- Pre-workout (2-3 hours before swimming) – Toasted bagel with spinach and eggs. This helps sustain power output during exercise thanks to its high content of carbohydrate, which is combined with protein from the eggs to lower the meal’s glycaemic index (GI).
- Post-workout (1-2 hours after swimming) – Poached eggs with Mediterranean vegetables. This is an excellent way of getting at least two of a Swimfitter’s five-a-day fruit and vegetables. It is a good natural source of vitamins A, C and E – all important antioxidants that promote recovery after exercise.
- Set yourself a swimming challenge to go with your healthy eating - sign up to British Gas Swimfit for free and start your latest challenge today.
- Head to Nutrition and Diet and read all about what's in the food you eat as well as some suggestions for what and when to eat around your swimming.
- Sign up for the ASA's monthly aquatics magazine, the Swimming Times for monthly tips on swimming and nutrition.
- Use our popular Calorie Cruncher to discover how many calories you burn during your average swim and compare it with how much you're eating during the day.