Muscle strength and stamina is critical for energy. Without adequate protein, our bodies enter into an accelerated aging mode. Our muscles, organs, bones, cartilage, skin, and the antibodies that protect us from disease are all made of protein. Even the enzymes that facilitate essential chemical reactions in the body—from digestion to building cells—are made of protein. If your cells do not have complete availability to all the essential amino acids, cellular repair will not only be incomplete, it will be much slower than it should be.
A number of studies on protein indicate that the protein found in eggs, a staple of the anti-inflammatory diet, helps support muscle strength, satisfies the appetite and are an excellent source of sustained energy. Choose eggs from cage-free chickens that are fed diets high in the Omega-3s.
One particularly fascinating study Egg Protein as a Source of Power, Strength and Energy, by Layman DK, Rodriguez, NR, appearing in Nutrition Today Jan/Feb. 2009 reported the following:
- High-quality proteins make a valuable contribution to the synthesis and maintenance of muscle and indirectly to the regulation of blood glucose levels, thus contributing to power, strength, and energy.
- Eggs provide a nutrient-dense source of energy from protein and fat, as well as several B vitamins, including thiamin, riboflavin, folate, B12, and B6, which are required for the production of energy by the body.
- Eggs are an excellent source of the amino acid leucine, advantageous to men and women undergoing endurance training.
Leucine is also a critical element in muscle recovery from exercise, both resistance and endurance training seems to be dependent on dietary leucine.
Which proteins do you incorporate for muscle recovery?