Are egg whites enough for a post-workout meal? A dietitian breaks it down

Ibrahim (Ibby) Moubadder is a restaurateur. The 37-year-old shares his day on a plate.

6.30am I start every morning with a large glass of water mixed with 10g of creatine, essential amino acids and hydrogen to keep hydrated before a 90-minute gym session, 20 minutes in the sauna and a three-minute ice bath.

9.30am I arrive at work and have two egg whites. It’s a simple, light hit of protein before the morning meetings.

10.30am A matcha latte while coordinating suppliers for new Sydney wine bar AALIA Wine Room. I used to drink it first thing, but it made me nauseous on an empty stomach, so now I only have it after I’ve eaten something.

2.30pm Lunch at Henrietta between meetings and site visits. My go-to is my own creation – charcoal chicken breast, half an avocado, kale, beetroot, sweet potato, broccoli, cauliflower, and an olive oil and lemon dressing.

4.30pm Six raspberries and a small glass of organic chocolate coconut water in between work.

8.30pm Roasted wild salmon with kimchi, broccoli, avocado, cauliflower, carrot and a walnut salad. A small serving of coconut yoghurt with some berries.

Dr Joanna McMillan says:

Top marks for… A colourful, veg-rich lunch and dinner. Your diversity of plant foods (and those berries) will do wonders for your gut microbiome and polyphenol intake. The inclusion of salmon, nuts and olive oil (make sure it’s extra virgin) also delivers valuable healthy fats to support heart and brain health.

If you keep eating like this you’ll… Struggle to properly recover from those intense morning workouts – two egg whites provide only about 10 grams of protein and very little energy after a long gym session. By skipping the yolk, you’re also missing out on micronutrients including B12, choline and fat-soluble vitamins, as well as the carotenoids lutein and zeaxanthin, essential for eye health.

Why don’t you try… Upgrading your post-gym nutrition to a more substantial breakfast such as a whole-egg omelette with a side of fruit, or a wholefood smoothie with milk or soy. If you prefer to avoid dairy, include calcium-rich options like sardines with bones, plus more nuts and seeds such as almonds and tahini.

Ibby Moubadder is executive director of ESCA Group.

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