Just like Protein shakes and chicken breasts, egg whites are one of the few standard protein options in a bodybuilding diet.
Over 79 BILLION eggs are consumed each year in the US alone. It’s also a staple breakfast item in many parts of the world and is an ingredient for many other popular foods. But eggs have been getting quite a lot of hate lately, particularly the egg yolk. So what exactly is up with this delicious yellow center of an egg? The primary concern is the cholesterol, which for many years we’ve been told to be bad for you and cause cardiovascular diseases. Egg whites contain exactly zero milligrams of cholesterol while egg yolks contain roughly 185 milligrams or you can say 62% of the recommended amount the ODPHP believes you should have per day.
Many people starting out in fitness or bodybuilding don’t understand that an egg is not just an egg. Eating a whole egg or just egg whites have a big difference. Many of us don’t understand the benefits or the drawbacks of each.
Egg Whites
Pros:
- Egg whites are a pure source of protein, containing nearly 100% of their calories from this macro with almost no fats or carbs. So, if you are looking to consume a whole-food source of protein with less calories, it’s hard to beat egg whites.
- Depending on your fitness goals, if you are trying to cut or limit your daily calories but don’t want to limit quality protein, Egg Whites are for you. You can eat a lot without worrying about the calories.
- Egg whites pack good amount of protein without all that ‘dangerous’ cholesterol.
Cons:
- Egg whites are great for protein, but there isn’t much else that egg whites can provide.
The absence of yolk means fewer nutrients.
Whole Eggs
Pros:
- Whole eggs contain leucine, which is the primary branched chain amino acid used for muscle protein synthesis, aka GAINZ (bodybuilding results)
- Whole eggs are ideal for low-carb diet despite this fact that they include more calories from fat than from protein. (But keep in mind that dietary fats slow protein absorption allowing it to stay with you for longer. )
- Egg Yolks are pack with tons healthy nutrients such as calcium, iron, phosphorous, zinc, copper, manganese, thiamin, B vitamins 5, 6, 9, and 12, Vitamin A, Vitamin E, Vitamin D, Vitamin K, Omega-3 Fatty Acids, and Choline, all of which help with testosterone production and, in the case of phosphorus, bone growth and development.
Cons:
- Yolks contain more nutrients that can be beneficial, but eating too much of it isn’t a good idea.
Conclusion:
The bottom line is, Whole or Just Egg Whites, Eat Eggs!
Depending on your fitness goal, if you want to get protein quickly fewer calories, choose egg whites but other times of day go with whole eggs. The best way is to balance everything out, the mix of whole eggs with egg whites are the best way to provide a broader range of nutrients.
