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.
Due to the presence of high-cholesterol, people discard egg yolk considering it unhealthy and eat only the white portion. One egg has around 186 milligrams of cholesterol, which is all found in egg's yolk. It is true that egg yolks contain high-cholesterol, but it is not as bad as it is said to be.
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.
The fat and cholesterol from yolks, which was once thought of as harmful, appears to provide benefits for those who do strength training. In fact, in a head-to-head egg comparison, consuming more whole eggs was shown to help with muscle gain and strength.
Egg whites are especially renowned for their high levels of protein, however yolk contains more on a gram for gram basis. Egg whites have 10.8g per 100g but are trumped by egg yolk which contains 16.4g per 100g. However, as there is more egg white volume than yolk in each egg, white grabs the protein spotlight.
Much of the confusion around eggs has stemmed from the fact that egg yolks contain 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.
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.
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.
Did Rocky get it right by ingesting them raw? 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).
Egg whites and egg yolks are ideal protein sources that can help carry you through an intense workout. Consuming the egg whites alone is OK, but research shows eating the entire egg can help promote higher levels of muscle repair and protein.
Unless you're closely watching your cholesterol intake, as an athlete, you shouldn't be limited to just egg whites. In a typical egg yolk, you'll find half the protein, antioxidants for eye and brain health and other crucial vitamins.
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.
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.
But the crucial fact which cannot be ignored here is that egg yolks contain more nutrients than egg whites. Yes, you read it right! The golden part of an egg is much more nutritionally dense. It contains essential nutrients like Vitamin B6, B12, A, D, E and K.
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.
25-30g of protein per meal is a good target for most people, which is approximately 4-5 eggs. This should be one of many meal variations.
Egg Yolks. Another great testosterone food that is also an excellent source of vitamin D is egg yolks. While containing more cholesterol than egg whites, egg yolks actually contain a lot more nutrients. However, cholesterol might not be such a bad thing if you are trying to boost your testosterone levels.
The yolks also contain two nutrients—lutein and zeaxanthin—that support eye and brain health. But egg yolks are a source of dietary cholesterol, which is why egg-white omelets, cookies and other yolk-free fare have recently dominated the breakfast plates and baking sheets of health-conscious eaters.
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.
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.
After a strenuous session of workout, your muscles build protein through the process of protein synthesis. Eating eggs after a workout session provides protein to your body in order to fuel the protein synthesis process. Many people throw away the egg yolk and consume only the egg white after their workout session.