After chicken breasts and protein shakes, few protein options are more prevalent in a bodybuilding diet than egg whites. That's because egg whites are a nearly pure source of protein, containing almost 100% of their calories from this macro with virtually no fats or carbs.
Although bodybuilders used to focus on just the egg white for protein, and avoided the yolk because of the fat and cholesterol—it's now known that it's more beneficial to consume both the egg white and the yolk together.
Egg whites are high in protein yet low in calories, fat and cholesterol, which makes them a good food for weight loss. Egg whites may also benefit those who have high protein requirements but need to watch their calorie intake, such as athletes or bodybuilders (21).
It is well-known that egg (protein) ingestion after exercise strongly stimulates muscle growth (1, 2). Recent work has even shown that the ingestion of whole eggs stimulates muscle growth to a greater extent compared to only ingesting the egg whites (2).
Plus, research showed that saturated fat—the fat in egg yolks—was linked to increased risk of heart disease. As a result, people—including athletes—ditched the yolks for the whites, which are made of protein and water, says Koch.
Many people throw away the egg yolk and consume only the egg white after their workout session. However, a study found that egg yolks contain protein and other nutrients, which are not found in egg whites. In short, eating egg yolks boost your body's protein synthesis.
Bodybuilders sometimes consume up to 15 eggs a day and while egg yolks are good for the reasons mentioned above, consuming too many of them is not recommended at all. Overconsumption of egg yolks will cause your bad cholesterol to skyrocket.
Egg Yolks Contain Saturated Fat. Eggs contain saturated fat which can impact your heart health and therefore performance in the gym. Saturated fat can increase the risk of heart disease which is not optimal for a bodybuilder that is looking to optimize their physique.
“To increase muscle mass, you need about 1.6 or 1.7 grams of protein per kilogram of body weight. That's about 155 grams of protein per day for a 200-pound man. If eating 4 meals per day, that would amount to about 39 grams of protein per meal, or about 11 egg whites.”
In short, if your main goal is muscle mass over muscle recovery, egg whites aren't a bad choice, especially if you're excluding egg yolks for a specific reason. If not, go ahead and have a yolk or two.
Yes, you can have 6 egg whites. Other sources of protein are sprouts,paneer,dal,curd, buttermilk. All green & green leafy vegetables you can have. Almonds, walnuts, cashew, pistachios you can have 5-10pc in a day.
"As mentioned, you're not getting any fat or cholesterol with egg whites, but the downside is you're also not getting many vitamins, minerals and antioxidants either and you're getting less total protein." It's why, ideally, people should eat the yolk in addition to the egg whites.
There are roughly 3 grams of protein in a single egg white — half that of the whole egg — so it's important to stick to 8 egg whites or less per day.
Conclusion. Egg whites may be one of the healthiest foods in your diet plan, but you don't eat more than two eggs daily. Also, there are some precautions that can prevent you from the side effects of eating boiled egg white daily. Eggs must be properly boiled before consumption.
Still, eating larger quantities of eggs can certainly help people to meet their protein requirements. 25-30g of protein per meal is a good target for most people, which is approximately 4-5 eggs.
BOIL. Hard-boiled eggs are healthy and portable! Making them a perfect pre- or post-workout snack and ideal if you're on a powerlifting diet.
“In this study we also found that consuming albumen – the protein in egg whites – increased testosterone levels, and did so by four-fold relative to fasting, while albumin, combined with the bad saturated fat somewhat ameliorated the effect of the bad fats on testosterone levels, providing another diet-based ...
There are roughly 3 grams of protein in a single egg white — half that of the whole egg — so it's important to stick to 8 egg whites or less per day.
The American Heart Association suggests(link opens in new window) one egg (or two egg whites) per day for people who eat them, as part of a healthy diet.
Specifically, the post-workout muscle-building response in those eating whole eggs is 40% greater than in those consuming an equivalent amount of protein from egg whites, the team found.
But when the researchers looked at how muscles actually used these amino acids, they found a striking difference: The muscle-building process from whole eggs was 40 percent greater than that from egg whites alone.
Myth 1: Eating egg yolks makes people fat.
But if you remove the yolk of the egg, you lose out on all its fat-soluble and water-soluble vitamins and minerals. Egg yolks do not have an excellent reputation but are full of proteins and other nutrients for healthy weight management.
Fitness influencer Fernando Torraca is going viral for his meal prep routine that features 100 eggs a day. Also known as “King of the Diet,” Torraca has shared in videos across multiple of his social media platforms that he swears by protein, specifically from eggs, to maintain his physique.
Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle. For a portable snack to enjoy post-workout, you can't go wrong with a simple serving of hard boiled eggs.