Why do bodybuilders avoid egg yolks? Egg white are good Source of protein and the other hand, egg yolk contain some cholesterol. Usually bodybuilders eat much egg white in one day to take protein to their body, but if they eat egg yolks too then cholesterol level can be increase so much in their blood.
Eat the whole egg!
Research shows whole eggs stimulate muscle growth and repair even more than just eating egg whites alone. Besides being packed with protein, the egg yolk contains important vitamins and minerals including vitamins A, D, B12, iron, folate and zinc.
Most people discard the yolk because it is high in cholesterol, fat and sodium content. But if you consume eggs in a limited quantity, follow a healthy diet and exercise regularly, you need not be worried about cholesterol and fat content.
Because egg yolk is primarily a fat source - about 5g of fat per yolk. Because Many bodybuilders use whole eggs as a major source of protein, they would need to skip most of the egg (because of the egg yolk) is fat. Another reason is because egg yolk has a high amount of cholesterol.
While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fatty acids that have a greater effect on our blood cholesterol levels and, therefore, heart disease risk.
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.
Recent studies suggest eating an average of one egg a day, including the yolk, is fine. The yolk contains the bulk of an egg's iron, folate and vitamins. The yolks also contain two nutrients—lutein and zeaxanthin—that support eye and brain health.
However, be careful with the consumption of egg yolk, because as sportsmen or athletes, the consumption of yolk should be limited. 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.
Whole egg is a potential food source for enhancing muscle mass, irrespective of its protein content. Egg yolk contains several nonprotein components that may have anabolic properties.
Eating the yolk may also help athletes better maintain their weight, thanks to its protein content, says Koch, and help them build more muscle than consuming just the whites. “The benefits of eating the whole egg outweigh the risk of consuming its cholesterol and fat,” says Koch.
When you are consuming an egg, it is always better to eat a whole egg to get all its nutrients. Discarding the yellow part and eating more whites will deprive you of many nutrients. Instead of having 4 egg whites, stick to 2 whole eggs. You will get more nutrients from 2 whole eggs as compared to 4 egg whites.
“The yolk contains choline, folate, lutein, zeaxanthin and vitamin D, along with almost half the egg's protein content. These ingredients are good for your eyes and brain.” However, the con lies in it's cholesterol content — nearly 213 mg per yolk.
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.
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.
A study conducted at the University of Connecticut found that the fat present in egg yolks actually helps to reduce the bad cholesterol from the body. Even if you want to lose weight, do not dump the yolk unless your nutritionist has specifically advised you do so.
Answers (8) Yes your trainer is right .. for muscle development, you need to have atleast 7-8 eggs in a day. You may take first set of 1 whole egg along with three whites once in the breakfast and then you may consume another set of 1 whole egg with 3 white after your workout regime.
Controlled consumption of egg yolk will help boost testosterone levels over time, and reduce any risks of cholesterol-induced diseases. Egg yolks contain a great source of vitamin D and can help boost testosterone levels.
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too!
Eggs are one of the most nutrient-dense foods you can eat as they are packed with 13 different vitamins and nutrients and contain very high quality protein. And because of their excellent protein profile, raw egg whites have always been popular with athletes and bodybuilders.
These are Arnold's rules for daily eating and working out: Five to six "small" meals per day, eat carbs a half hour before exercising, 30-50 grams of protein with each meal every three hours, don't avoid saturated fats, no more than three eggs a day, replace beef and pork with chicken and fish, avoid fish.
“If your goal is building muscle, both egg whites and whole eggs (as part of a healthy diet and training regimen) will get the job done,” Cassetty said, citing 2021 research from the International Journal of Sport Nutrition and Exercise Metabolism.
▸Egg yolk contains several nonprotein components that may have anabolic properties. ▸Cholesterol intake from eggs may exert some influence on testosterone levels, but its anabolic effect seems to be minimal for promoting muscle hypertrophy.
Is it OK to eat eggs every day? Because of their numerous benefits, it's OK to eat one whole egg, including the egg yolk, every day if you don't have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.
The egg yolk contains more nutrients than the white, including calcium, iron, zinc, copper, manganese, vitamin B6, folate and vitamin B12.
You Might Have Better Vision
Egg yolks contain two carotenoids, lutein and zeaxanthin, that are important for eye health. They play an important role in eye development and healthy vision, and research shows they might even help lower the risk of common age-related eye diseases.