Whole Eggs Can Help You Build Lean Muscle Mass
You will often read about professional body builders drinking up to 6 raw eggs in the morning to support them in their workouts, and ultimately – help them maintain their physique. Each large egg contains approximately 6.3 grams of complete protein and what’s more – they are a lean source of this nutrient, providing fitness enthusiasts that consume them with the sustenance they need for muscle recovery. However, the benefit of eggs extends even farther.

Found in the yolk of the egg is CLA (conjugated linoleic acid). It has antitumour effects and has been known to regulate the body’s glucose levels leading to a decrease in body fat percentage over time. This is why eating whole eggs will allow you to retrieve their maximum amount of goodness, and to control and contain levels of body fat for those looking to get lean.

If you’re looking for a quick and easy recipe that packs on the protein and adds a clean veggie kick, try this great meal idea from getcracking.ca/recipes/, that uses whole eggs in a satisfying spinach polenta made with mushrooms, leeks, and four eggs, poached. Poaching your eggs is an excellent option if you’re looking for a creamy yolk without frying, and this polenta dish is a healthy egg option since it is hearty and filling without being fattening – perfect for a cold weather to warm weather transition. This recipe will make four servings, one poached egg to top off each serving.

For the polenta, bring water to a boilin a large pot over medium-high heat then stir in two cups of chopped spinach. Slowly add your one cup of polenta while whisking constantly.  Continue to whisk until polenta is smooth; about5-6 minutes. Reduce heat to low, cooking the polenta an additional 25-30 minutes, whisking often. Finish by removing from heat; adding butter, parmesan cheese, salt and pepper.

For the mushrooms, use a pound of oyster mushrooms, shitake, portabella, or any variation that has a similar fleshy or meaty consistency. In a large skillet, heat olive oil over medium-high heat then add mushrooms and cook until browned (about 5 minutes). Add one large leek and cook until softened for about 8 minutes. Add garlic and butter to the mix until melted, then add white wine vinegar and stir until the liquid evaporates; remove from heat once evaporated.

For the poached eggs, bring 3 inches of water and a splash of white vinegar to simmer over medium-low heat in a large sauce pan. Crack one egg into a small bowl. Then, gently stir the water in a circle, slipping the egg into the water. Do this for about 3-4 minutes, then remove the egg with a slotted spoon and pat dry. Repeat this process with the remaining three eggs. To assemble, spoon polenta into each serving bowl, topping with vegetable mixture, and poached eggs.

Whether you’re looking to get leaner, reduce glucose levels, or simply indulge in all the benefits an egg provides, be sure to use the whole egg every time you’re preparing a post-workout meal.

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