Eggs

Eggs are a nutrient-dense food that athletes choose because of their high bioavailable protein content. After an exercise, consuming them helps muscle recovery. Although many people prefer to eat only egg whites after a workout, research suggests that whole eggs may be a superior choice.

Participants in a short 2017 research of 10 males ate a meal with either whole eggs or egg whites right after weight exercise. Even though all of the meals included the same amount of protein, the whole-egg meals resulted in more muscle growth. This might be because the nutrient-dense yolk contains vitamins, minerals, and fatty acids including vitamin A, selenium, zinc, and the fatty acid palmitate, all of which may help muscle protein synthesis speed up.