Do you eat egg whites before or after exercising

Egg whites can be consumed in moderation before and after exercising, and the specific choice depends on the training objectives and digestion situation. Egg white is rich in high-quality protein and low in calories, which helps with muscle repair and synthesis. Consuming egg white 1-2 hours before training can provide a continuous supply of amino acids to the body, avoiding muscle breakdown during training. At this time, it is recommended to pair with a small amount of slow carbon such as oats, which can stabilize blood sugar without causing gastrointestinal burden. The branched chain amino acids in protein can delay exercise fatigue, especially suitable for fasting training or long-term endurance exercise. However, it should be noted that some individuals may experience stomach discomfort during exercise, and it is recommended to test tolerance in advance. supplementing egg white within 30 minutes after training can quickly initiate the muscle repair window period. At this time, muscles have a higher efficiency in protein absorption, which can be combined with fast carbon such as bananas to promote insulin secretion. For muscle building individuals, supplementing after exercise is more beneficial for excessive recovery of muscle fibers. However, it is necessary to avoid excessive intake that can cause metabolic burden on the liver and kidneys. It is recommended to consume no more than 4 egg whites at a time. For those with abnormal kidney function,

should be consulted. Regardless of when they choose to supplement, it is recommended to use boiling or steaming to retain nutrients and avoid frying to increase calories. Lactose intolerant individuals can use egg white as a substitute for whey protein. Long term fitness enthusiasts can alternate the consumption of egg white with chicken breast, fish, etc. to ensure amino acid diversity. Individuals with special constitutions or a history of allergies should first undergo low-dose testing. If they experience dizziness, nausea, or other discomfort during training, they should immediately stop supplementing and seek medical attention.