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Food Friday:


Food Friday:

After a tough lifting session, I try to emphasize protein quality and quantity to enhance muscle and connective tissue adaptations. Even though specific protein timing hasn’t been shown to lead to greater strength and hypertrophy gains, I still like to prioritize at least one meal of high quality, protein-packed goodness! (For more information on the effects of protein timing on muscle strength and hypertrophy, click here).

Egg protein happens to meets the highest standards when it comes to post workout protein. It is, in fact, the most easily digested and utilized protein from a whole food source. Meaning, you’ll need to eat less protein from eggs compared to a steak or protein shake in order to get the same protein synthesis “effect”.

Eggs also happen to be one of my favorite foods because they are delicious, cheap, and convenient! I include them in many of my post workout meals in a variety of different ways: scrambled, sunny side up, hard-boiled, or as an omelet.

Today’s recipe is simple, in fact, it only requires 3 ingredients; but what makes it extraordinary is the preparation. Add this simple method to your bags of tricks and be prepared to fall in love with eggs all over again!



(Image credit:



-3 eggs





  1. Crack eggs into a bowl with a pinch of salt. Stir with a fork, then leave to rest for 5 minutes (the salt breaks down the albumen allowing for softer, tenderer texture after cooking)
  2. Heat butter on a pan with high heat until it has formed, give the eggs a quick stir (but don’t whisk in air bubbles!) and pour them in.


  1. Continue to shake the pan until the mixture is set, then fold in the sides and remove from pan.


*You are looking for a set, not browned, bottom and a soft center.

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