Whole Eggs Vs Egg Whites

OK, so we all remember that iconic scene from Rocky where he cracks his eggs into a glass and drinks them raw! Are we going to advise this? No, but it is very hard to argue against the benefit of consuming eggs when you’re trying to build muscle.

Egg whites rank up there with chicken breasts and whey protein shakes. This is because egg whites are nearly a pure protein source. In fact, almost 100% of an egg whites calories come from protein!

Egg yolks however, contain considerable calories and nutrients from other non-protein elements. The yolk also contains the healthy fats and cholesterol needed for the production of testosterone – which is a steroid hormone naturally produced in the body. High levels of testosterone are what helps men gain muscle and lose fat much easier than women.

But isn’t fat and cholesterol bad for you? Well, when we talk about cholesterol we need to determine whether we mean LDL Cholesterol of HDL Cholesterol.

LDL Cholesterol is the one responsible for clogging up your blood vessels whereas HDL Cholesterol actually combats LDL and maintains the inner walls of the blood vessels.

Yes, you guessed it, the cholesterol present in egg yolks are the HDL variety, so no need to panic.

In addition to this, the egg yolk is rich in vitamins and iron such as B2, B12 and D, all of which have an important role in helping your body’s metabolism and digestive systems.


Typical Macronutrient breakdown

4 Whole Eggs

Protein – 28 grams / Carbs – 2 grams / Fats – 21 grams / Calories – 312

8 Egg Whites

Protein – 28 grams / Carbs – 2 grams / Fats – o grams / Calories – 137

So should you go with the egg whites or the whole egg? Well, it very much depends on what your goals are. If for example, you want to get a quick source of good quality protein, go with the egg whites, if on the other hand you’re looking for a food source to help support you with your muscle building goals pick whole eggs. Yes, whole eggs do contain more calories from fat than they do from protein but keep in mind that healthy dietary fats slow protein absorption allowing it to stay with you longer.

*The views and/or opinions expressed in the blogs are not necessarily those of Training Nation, but of the author

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