Eggs are one of the simplest and most accessible sources of protein, which is why many people eat them for breakfast, add them to their diet while losing weight, or eat them after workouts. But according to nutrition guidance, the timing of when you eat eggs can matter depending on the result you want to achieve.
One large boiled egg contains about 6.3 grams of protein. Experts say that if you want to get the most benefit from eggs and stay full for longer, it is convenient to eat them in the morning.
Why Eggs Work Well at Breakfast
According to the guidance, eggs are useful at breakfast for several reasons. They provide energy, since the body receives nutrients in the morning after a night without food. They also keep people full for longer, because protein-rich food takes longer to digest, delaying hunger. And they help people reach their daily protein target, since specialists recommend spreading protein intake across the whole day, with eggs allowing that to start at breakfast.
The amount of protein in an egg barely changes whether it is boiled or fried, the guidance notes. Cooking does, however, make egg protein easier for the body to absorb.
Eating Eggs After a Workout or at Night
For people who want to build muscle, it is important to get enough protein throughout the day, and eggs can be eaten after a workout or later in the day for this purpose. The reasons given for eating eggs at night include that they help muscles recover and grow, since protein is needed for building new muscle tissue, and that they help restore energy after physical exertion, since the body needs to replenish its energy stores after training.
Eggs also offer more than just protein, as the yolk contains fats and other nutrients the body needs. Research cited in the guidance also shows that eating whole eggs, rather than just egg whites, is better for muscle growth.
Eggs and Weight Loss
Eggs are often included in weight-loss diets because they are high in protein and relatively low in calories, with one large egg containing about 70 kilocalories.
For people focused on controlling appetite and weight, eggs are said to be especially well suited to breakfast. Research cited in the guidance shows that people who eat eggs in the morning can stay full for longer and, as a result, eat less over the course of the day.
Several reasons are given for this effect. Hunger decreases, since people typically feel hungry later after a protein-rich breakfast. Fullness lasts longer, because protein digests more slowly than many carbohydrates. And blood sugar does not spike sharply, since eggs contain very little carbohydrate and so barely raise glucose levels on their own.
For those wanting to cut calories further, using only egg whites is an option, since they contain less fat and fewer calories while still providing plenty of protein.
Eating eggs in the evening or at night is also fine, according to the guidance. For weight loss, what matters far more than the time an egg is eaten is the total calorie content of the day's diet.
What to Eat With Boiled Eggs at Breakfast
Eggs can be combined with other foods to make breakfast more filling and balanced. Wholegrain bread or porridge, vegetables, fruit and foods containing healthy fats can all be added to boiled eggs or scrambled eggs.
There is no single universal best time to eat eggs, the guidance concludes. For long-lasting fullness and weight control, eggs are convenient in the morning, while after a workout they help provide the protein needed for muscle recovery and growth. What matters more than meal timing, though, is how much protein and how many calories a person gets over the course of the whole day.
