Need to Boost Your Workout & Recovery? Here are 6 Reasons to Choose Eggs!

It seems like every time you open social media or tune into a morning news station, there is constantly changing advice on the use of eggs in your diet. At Redliro, we want to cut through the confusing pretext and endless “studies” and get to the core of the question – are eggs a great source of nutrition for your workout and recovery?


The quick answer is yes! Eggs offer a ton of nutritional value, give you massive boosts to your protein, leave you feeling satiated for longer, and taste amazing.


The closer we get to Easter 2024, when eggs become all the topic, we thought it best to review some of the ways you can integrate these delicious protein snacks into your regular meals. First, let’s break down the differences between duck eggs vs chicken eggs, as that is another frequent point of contention in the exercise world.

Duck Eggs vs Chicken Eggs: A Nutritional Showdown

Everyone from backyard farm owners to big-city workout enthusiasts has heard of using duck eggs instead of chicken eggs for everything from Easter egg hunts to post-workout recovery. Here are some of the differences and why we think you may want to look closely at which option is suitable for your needs. 


  • Egg Size: Depending on the breed, a duck egg will be around 50-100% larger than the average chicken egg.
  • Egg Shell: Duck eggs are much harder to crack. They are thicker and harder, meaning if you want the perfect solution for 2024 Easter coloring, you should choose duck eggs.
  • Taste Test: Here is where a lot of the difference between duck eggs vs chicken eggs really happens. Duck eggs are far richer and more intense in flavor. Most often, foodies say duck eggs are “creamier” due to the vibrant yolks.


All that being said, you also want to look at the nutritional breakdown. When looking at protein, duck eggs have about 12 grams, while chicken eggs go for 8-10 grams. As for minerals and vitamins, you’ll find much more of almost everything from Iron to Vitamin E to phosphorus and a bunch of other fuels.


The genuine concern is fat and cholesterol. A significant reason you would choose chicken eggs for your Wish Easter eggs hunt and workout is that they have only 92% of the daily value compared to duck eggs at 276%. Chicken eggs are also much less full of fat at only 11 grams versus duck at 18.5 grams.


The point is, if you are looking to bulk up without adding to your natural cholesterol or fat levels, you may want to stick to chicken eggs and use duck eggs for special occasions.

6 Reasons to Choose Chicken Eggs for Exercise Fuel and Recovery

Now that we’ve gotten the comparison of duck eggs vs chicken eggs out of the way, let’s look at how you can boost your 2024 Easter or workout regimen using chicken eggs for fuel.

#1 – High-Quality Protein

Chicken eggs have fantastic protein values. You get an average of 11g per egg, which boosts your ability to gain control of your appetite due to increased feelings of fullness. That decreases the number of calories you’ll intake – resulting in reduced body weight.


More importantly, more protein aids in muscle repair after your workout is complete. It supports lean muscle growth and is essential to any fitness enthusiast. Research shows that regular consumption of chicken eggs results in around  30% greater reduction  in weight.

#2 – Branched-Chain Amino Acids (BCAAs)

BCAAs are crucial in building muscle. They are essential nutrients like leucine, isoleucine, and valine. When included in your diet, BCAAs help with:


  • Increased muscle growth
  • Decreased muscle soreness
  • Reduced muscle fatigue
  • Prevent muscle wasting
  • Help those with liver disease


Chicken eggs have high levels of BCAAs and don’t require you to mix an aftermarket powder into your drink to get the benefits. You’ll find around 1.3 grams per large egg, and these are quality amino acids because of the diverse bioavailability organic or free-range chickens provide for your Easter egg hunts and diet.

#3 – Eggs are Filling

Eggs are a killer weight loss superfood because they fill you up. Eating more calories is a surefire way to not meet your nutritional or weight loss goals. The fuller you feel, the less likely you’ll dip into the snack drawer after getting home from work.


Evidence shows  eating high-protein foods makes us feel fuller for more extended periods. As eggs can have up to 11 grams of protein, you can expect a much fuller eating experience. It doesn’t matter if you’re frying, scrambling, or poaching these beauties – you’ll still get the benefits.

#4 – Nutrient-Dense but Calorie-Light

A massive reason to choose chicken eggs in the duck eggs vs chicken eggs conversation is the density of nutrients. Eggs are packed with all those essential vitamins, minerals, proteins, and other nutrients necessary for growing a chicken. Even when unfertilized, they carry those same crucial ingredients that are like a powerhouse to our bodies.


However, the caloric intake is relatively low. There are only around 71.5 calories and about 4.8 grams of fat in an average chicken egg. Meanwhile, you get Vitamins A, D, B12, E, calcium, riboflavin, folate, niacin, iron, and so much more.

#5 – Anti-Inflammatory Properties

Yes, chicken eggs are fantastic for your Wish Easter egg designs, but did you also know they help lower inflammation in the body? Chronic inflation hinders your ability to work out and recover. That can put a severe dent in your workout routines, which will lower your energy levels and make it harder to focus without that kick from a solid exercise routine.


Chicken eggs are rich in Omega-3 fatty acids, vitamin D, and antioxidants. All of these are  evidence-backed  to lower inflammation throughout the body. You need that reduction to feel better equipped for recovery – especially after leg day!

#6 – Versatility in Preparation

Of course, the best reason to choose chicken eggs is the numerous ways you can cook them! These are a delicious addition to your regular diet and can be tossed in a scramble with fresh veggies and bacon or slapped onto a bagel sandwich with some ham and an excellent mayo/siracha combination that adds fire to your breakfast.


You can add eggs to a wealth of other meals. Many users toss a fried egg on a bed of rice and fresh greens or use a soft-boiled egg for ramen or a quick snack during the workday. With so many nutritional benefits, it is wonderful to have such a delicious treat anytime you want.

Wrapping Up

With 2024 Easter just around the corner and the endless conversations of duck eggs vs chicken eggs for workout regimens, it makes sense to dig a little deeper into what works best for you. Hopefully, this article has equipped you with all the info you need to make a great decision about integrating chicken eggs into your regular foodie rotation.


Want an even better way to increase your workout results? Why not add your daily meal of eggs to a 30-minute walk on any of our Redliro treadmills? We have a fantastic  Wooden Walking Pad  that adds a bit of upscale delight to your interior design and is a great way to build up an appetite before preparing your favorite scramble. Good luck, and happy dining!

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