Do fitness enthusiasts eat egg whites or egg yolks

Fitness enthusiasts are usually advised to prioritize egg whites, but egg yolk intake should be adjusted according to training goals and nutritional needs. Egg whites are rich in high-quality protein and low in calories, while egg yolks provide nutrients such as vitamin D and lecithin. Egg yolks contain high levels of cholesterol and fat, with each yolk containing approximately 5 grams of fat and 186 milligrams of cholesterol. For fitness enthusiasts who need to strictly control their fat during the weight loss period, they can reduce their egg yolk intake appropriately and not exceed 1-2 whole eggs per day. However, choline in egg yolks helps with muscle nerve conduction, while phospholipids can promote fat metabolism. Complete abandonment of egg yolks by strength trainers may affect athletic performance.

Egg white is a typical high cost protein source, containing 11 grams of protein per 100 grams and almost no fat. People with muscle gain can consume 3-6 egg whites daily to supplement protein, while those with whey protein allergies can use egg whites as a substitute protein source. The absorption rate of boiled egg white can reach over 90%, and it can be combined with chicken breast or protein powder to form a complex protein supplement plan.

Fitness diet should pay attention to overall nutritional balance, and pairing egg yolks with egg whites is more scientific. It is recommended to combine whole eggs with pure egg whites in a ratio of 1:2, for example, having 1 whole egg and 2 egg whites for breakfast. The preferred cooking method is boiling water or low-temperature frying to avoid damaging nutrients during high-temperature frying. Lactose intolerant individuals can use eggs as a substitute for dairy protein, while vegetarian fitness enthusiasts can increase their egg white intake to 8-10 per day. Regularly monitor blood cholesterol levels, dynamically adjust egg yolk intake based on physical examination data, and supplement dietary fiber with vegetables and fruits to promote metabolism.