A balanced diet is part of the routine of athletes seeking performance, muscle recovery and longevity in sport. Among the foods most present in this scenario is the egg, recognized for its high nutritional value and versatility in meals.

Rich in proteins of high biological value, essential vitamins and minerals, the food is part of the menu of football players, Olympic medalists and athletes from different sports as it contributes to muscle recovery, maintenance of lean mass and energy production.

Among the athletes who have already had their eating habits publicly disclosed, the Spanish Marc Cucurella, defender of the two-time world champion team, maintains a balanced diet that includes eggs among the sources of protein present in his routine.

The Portuguese Cristiano Ronaldo is also one of the main examples of discipline in food and physical preparation and includes eggs among its main protein sources. In Brazil, Neymar has already revealed that food is part of his diet, while Pedro, Flamengo striker, stated that traditional bread with eggs is among the meals that help him prepare to maintain his performance on the field.

A habit that crosses different modalities

The habit goes beyond football. In sports in which strength, endurance and muscle recovery are crucial, the egg also plays a prominent role. Bodybuilders such as Jay Cutler, four-time Mr. Olympia champion, became known for consuming eggs during preparation periods, while athletes from different disciplines also tend to highlight the food as an important source of protein.

According to Lúcia Endriukaite, nutritionist at Instituto Ovos Brasil (IOB), there is a scientific explanation for the frequent presence of eggs in athletes’ diets. “The egg offers proteins of high biological value, containing all the essential amino acids for muscle building and recovery. In addition, it provides B vitamins, vitamin D, iron, selenium and choline, nutrients fundamental for energy metabolism, bone health and muscle function”, he explains.

The egg benefits both those who play sports at a high level and those who maintain an active routine. “It is a complete, versatile and affordable food, which can be part of the diet of both high-performance athletes and people who practice physical activities regularly and seek a healthier life”, adds the specialist.

Practicality for different times of the day

Another differentiator of the food is its practicality. Boiled, scrambled, poached or used in different preparations, eggs can be included in different meals throughout the day, adapting to the nutritional needs of each athlete.

Who confirms this importance in practice is Tiago Camilo, world judo champion, Olympic medalist, one of the biggest names in the history of Brazilian sport and ambassador of the Instituto Ovos Brasil. Throughout a career marked by national and international achievements, the athlete built a trajectory based on discipline, physical preparation and care for the body. foodfundamental pillars for longevity in high performance.

“In high-performance sports, we learn that great results are built long before the competition. Food is part of this preparation, and eggs have always been present in my routine as they are a practical, nutritious food and an excellent source of protein. These are choices made every day that help with recovery, maintenance of performance and make a difference throughout your career”, he states.

Between aces revenues which are part of Tiago Camilo’s routine, is a simple, practical and protein-rich option, normally prepared after training to aid muscle recovery. Check it out!

Ingredients

• 2 eggs
• 2 mashed bananas
• Oats to taste
• Honey to finish
• Butter for greasing

Preparation mode

In a bowl, mix the eggs, banana and oats until a homogeneous dough forms. Grease a frying pan with butter and place over medium heat to heat. Add the mixture to the pan over low heat and let it brown on both sides. Finish with a drizzle of honey and serve immediately.

Food for different lifestyles

Whether on the lawn, on the mats or in other sports sportsperformance, recovery and longevity are results built daily. In this scenario, eggs continue to be a nutritious, versatile and accessible food for athletes and anyone looking for a balanced diet and a healthier lifestyle.

By Mayra Barros