Why only eat egg whites and not egg yolks for fitness

Fitness enthusiasts can eat egg yolks in moderation, but their intake should be controlled. Egg yolks contain cholesterol and fat, but they are also rich in nutrients such as lecithin, vitamin A, and vitamin D. Not eating them at all may cause nutritional imbalance. Egg yolks contain approximately 5 grams of fat and 200 milligrams of cholesterol, and have limited cholesterol impact on healthy individuals. Moderate intake of egg yolks does not significantly affect blood lipid levels, but can provide substances such as choline that promote muscle synthesis. During the period of fitness and muscle gain, it is recommended to eat 1-2 whole eggs per day. During the period of weight loss, it is recommended to consume one whole egg every other day or choose to supplement with partial egg yolk and protein. People with familial hypercholesterolemia or cardiovascular disease risk need to strictly limit egg yolk intake. In such special cases, it is recommended to focus on protein and consume no more than 3 egg yolks per week, while also increasing high-quality protein sources such as deep-sea fish. Fitness diet should pay attention to overall nutritional balance, and combining low-fat and high protein foods such as oats and chicken breast meat is more conducive to body fat control.

Fitness diet should be dynamically adjusted according to training goals and physical condition. During the muscle building phase, the egg yolk ratio can be appropriately increased, while during the fat loss phase, total calories should be controlled. Suggest pairing dark vegetables and whole grains, avoiding frying and cooking methods, and using boiled or steamed eggs to preserve nutrients. Regularly monitor blood lipid indicators and consult a nutritionist if necessary to develop personalized plans.