Is it better to eat protein or egg yolk for fitness

During the fitness period, both egg whites and yolks have their own advantages. When there is a high demand for muscle building, it is recommended to prioritize egg whites. When controlling calorie intake, egg yolks can be consumed in moderation.

protein has a high protein content and good absorption and utilization rate. Every 100 grams of chicken protein contains about 11 grams of high-quality protein, almost without fat, making it suitable as a source of protein supplementation after strength training. Albumin and ovomucin in proteins can promote muscle synthesis, and their proportion of branched chain amino acids is close to the human body's requirements. Especially, high levels of leucine can activate the mTOR pathway to stimulate muscle growth. The raw material of separated protein powder is egg white protein, indicating that its value as a fitness supplement has been recognized. But egg yolks are not entirely unsuitable for fitness enthusiasts. Egg yolks contain vitamin D, which can promote calcium absorption and help maintain bone health, while lecithin can accelerate nerve recovery after training. cholesterol in egg yolks has a positive effect on hormone synthesis, and moderate intake will not affect blood lipids. It is recommended to consume no more than 2 whole eggs per day. Egg yolk contains about 5 times the calories of protein, so it is important to control intake during the weight loss period. Egg yolk contains nutrients such as iron and folate, which can prevent sports anemia. Its fat type is mainly monounsaturated fatty acids, and consuming it with vegetables can promote the absorption of fat soluble vitamins. Raw egg whites contain anti biotin proteins that can affect biotin absorption, and fitness enthusiasts should consume fully cooked eggs. Lactose intolerant individuals can use eggs as a substitute for dairy products to supplement protein, while those who are allergic to eggs can choose whey protein or plant protein as a substitute.

Fitness diet should adjust egg intake according to training goals. During the muscle building phase, protein intake can be increased to 4-6 chicken proteins per day, paired with 1-2 whole eggs to ensure nutrient balance. During the fat loss period, it is recommended to choose the cooking method of boiled or steamed eggs to avoid frying eggs and increasing oil intake. Pairing with foods such as broccoli and chicken breast can improve protein utilization, and supplementing protein within 30 minutes after training has the best effect. Long term high protein intake may increase the burden on the kidneys. It is recommended to alternate eggs with other sources of protein and maintain sufficient water intake to promote metabolism.