Fitness Volt
  • 2022 WSMHot
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • News
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
  • 2022 WSMHot
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • News
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Uncategorized

My Way: The Great Egg Debate

Justin Robertson

Written by Justin Robertson

Last Updated onMarch 10, 2018

Eggs

Eggs have been one of the top building blocks for muscle-building as long as bodybuilding has been around. They are packed with protein, this much everyone knows. What many people don’t seem to know nowadays is whether they should eat whole eggs or egg whites. Everywhere you look there is conflicting info and differing opinions. Well, you can probably add this article into the mix that will go completely against what many people have to say. It’s up to us as individuals to decide for ourselves what makes the most sense using the research we have available as our guidelines. Hopefully after reading this you’ll have taken something away regarding the great egg debate. For the purpose of this article we’ll be looking at the benefits to both the egg white and the egg yolk and comparing the two.

The egg white itself is about half the protein source of the egg. It also is a good source of riboflavin and selenium, which are important for energy and the removal of toxins. About half of those are found in the egg white and the other half the yolk. The big advantage the egg white has over the yolks is it contains the majority of the egg’s potassium, magnesium, and niacin. It also contains calcium, phosphorus, copper and iron, but they are very minimal.

Where most of the vitamins and minerals are in an egg is in the yolk. Egg yolk is a very good source of vitamins A, B6, B12, D, E, K, folate, zinc, calcium and pantothenic acid. In fact most of those vitamins are only found in the yolk with the others being about 90% in the yolk. The egg yolk contains all of the fat in an egg, but the majority of it is unsaturated fat (healthy fats.) The egg yolk is also high in antioxidants, in fact the antioxidant capacity of an egg yolk is equal to an apple. The lutein and zeaxanthin in egg yolks can help prevent macular degeneration making them good for your eyes. It also has high amounts of choline which can improve your memory and cognitive response.

As you can see so far the benefits from the egg yolk far outweigh the egg white, but there is one thing we haven’t talked about yet. That would be the high cholesterol levels found in egg yolks. All the cholesterol in an egg is found in the egg yolk. So if they are high in cholesterol then they must be bad for your blood cholesterol levels and in turn increase the risk of heart disease right? That was the very thing that turned people away from eating whole eggs for years, but research has found that’s not exactly true. Several studies have shown that eating cholesterol has very little effect on blood cholesterol levels. The real factor for raising cholesterol comes from eating too much saturated and trans fat. A study done at the Harvard Medical School in 2008 showed that healthy men could eat up to 7 eggs per day with little risk of heart disease or stroke, with the only dangers showing up in men with diabetes, which is known to increase risk of heart disease.

Research conducted by a team led by Dr. Maria Luz Fernandez in 2012 took middle-aged males and females with metabolic syndrome (someone who has at least three risk factors of high triglycerides, low HDL cholesterol, large waistline, increased blood sugar, or high blood pressure) and split them into groups where one group ate 3 whole eggs each day and the other group ate the same amount of egg substitute each day as a part of a diet that restricted carbs to help lose weight. They found after 3 months that the whole egg group had no impact on LDL cholesterol or total blood cholesterol even though they were eating two times as much cholesterol than they were before the experiment. Both the whole eggs group and the egg substitute group had increases in HDL (good cholesterol), decreases in plasma triglycerides, and improved lipid profiles.

Now there is one factor about the cholesterol in egg yolks I haven’t touched on yet, and it’s a big one. This is it, the part I’ve been keeping from you that will make you think twice about eating whole eggs because of the cholesterol right? Sorry to disappoint, but it’s that cholesterol raises testosterone levels. As I’m sure you are well aware by now testosterone is a key hormone for building muscle. So if we can eat cholesterol without concerns of impacting blood cholesterol much all while raising testosterone levels, why would we ever want to skip the yolks in our eggs? I don’t know, but I definitely don’t. I’ve yet to see anything that would convince me to ever eat an egg white over a whole egg. Pretty much everything that is healthy about an egg is in the yolk, not to mention all the muscle-building nutrients. Plus let’s not forget, if you eat the whole egg you’ll still get the small benefits the egg white has over the egg yolk, but the same can’t be said for eating the egg white and not the egg yolk.

I must say I love eggs. They are delicious, healthy, a great muscle-building food, and they are also relatively cheap. Even your more expensive eggs are probably only going to cost you a buck for 3 or 4 of them depending on where you live. I highly recommend eating omega eggs as they have a host of other beneficial nutrients. By the way, the yolk in omega eggs is where all of the omega-3 is found, in case you were wondering.

Happy Lifting!

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Uncategorized
Previous Post

How Long Does It Take To Lose Muscle?

Next Post

Round 4: Nutrient Timing And Meal Frequency – Fat Loss, Muscle-Building

Justin Robertson

Justin Robertson

Recommended For You

16/8 Intermittent Fasting

16:8 Intermittent Fasting Guide and Tips

What is 16:8 Intermittent Fasting? 16:8 intermittent fasting has become a popular diet regime in the last few years as...

Half Biceps Curl Guide

Half Biceps Curl: Better Than Full Range for Muscle Growth?

Partial reps, which are sometimes called burn reps or simply burns, are nothing new. Bodybuilders have been using partial reps...

WSM 2022 Finalists

2022 World’s Strongest Man Finalist Lineup

The qualification for the 2022 World's Strongest Man finals is now complete after three grueling, but impressive days. The 2022...

Nick Walker And Kamal Elgargni Workout

Nick Walker and Kamal Elgargni Team Up For ‘Insane’ High-Volume Shoulder Workout

Men's Open bodybuilder Nick Walker and former 212 Olympia champion Kamal Elgargni joined forces for an 'insane' shoulders workout. In...

Hany Rambod Bodybuilders Dying Young

Hany Rambod Discusses Why Bodybuilders Are Dying Young Like Dallas McCarver and Bostin Loyd

Recognized for his cerebral approach to the sport, coach Hany Rambod understands the intricacies of bodybuilding relating to training, cycling,...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

16/8 Intermittent Fasting

16:8 Intermittent Fasting Guide and Tips

Half Biceps Curl Guide

Half Biceps Curl: Better Than Full Range for Muscle Growth?

WSM 2022 Finalists

2022 World’s Strongest Man Finalist Lineup

Recent Reviews

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Best DMAA Pre Workout Alternatives

Top 12 Best DMAA Pre-Workout Alternatives for 2022

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • 2022 WSM
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.