Are boiled eggs good before a run?

This question is about and Nutrition Running

Natalie Rizzo, MS, RD, Freelance Writer

Boiled eggs can be good to eat before a run, as they are easy to digest and rich in protein. Studies have found that consuming 20-30 g of protein before exercise can increase muscle protein synthesis, which may last for several hours [1, 2, 3].

For optimal pre-workout fuel, try to consume a meal that consists of carbs, protein and fat 2–3 hours before a run. An example of this would be eating boiled eggs with a piece of fruit and toast.

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Tipton, K. D., Elliott, T. A., Cree, M. G., Aarsland, A. A., Sanford, A. P., & Wolfe, R. R. (2007). Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. American journal of physiology. Endocrinology and metabolism, 292(1), E71–E76. https://doi.org/10.1152/ajpendo.00166.2006
Tipton, K. D., Rasmussen, B. B., Miller, S. L., Wolf, S. E., Owens-Stovall, S. K., Petrini, B. E., & Wolfe, R. R. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American journal of physiology. Endocrinology and metabolism, 281(2), E197–E206. https://doi.org/10.1152/ajpendo.2001.281.2.E197
Willoughby, D. S., Stout, J. R., & Wilborn, C. D. (2007). Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength. Amino acids, 32(4), 467–477. https://doi.org/10.1007/s00726-006-0398-7