Eggcellent News For Bodybuilders and Other Strength-Training Athletes


Eggs have long been a staple of the strength-training athlete’s diet. They’re rich in protein, contain all of the essential amino acids, are easily digested, and generally pretty budget friendly. Despite its many intrinsic benefits, the humble egg’s reputation has taken a beating over the years because of potential health concerns related to the high cholesterol content within the yolk.


Turns out, like many long held nutrition beliefs, this one isn’t all it was cracked up to be.


A new Finnish study published in the American Journal of Clinical Nutrition found that egg consumption is not associated with coronary artery disease (CAD) — even in individuals who are genetically predisposed to elevated serum cholesterol levels. In fact, participants in the highest control group consumed an average daily cholesterol intake that was nearly twice the % Daily Value (520 mg/day in the study vs. 300 mg/day % Daily Value on U.S. food labels) without impact on CAD risk or thicScreen Shot 2016-07-18 at 1.09.30 PMkening of carotid artery walls. This research reinforces the U.S. Agriculture and Health and Human Service’s Departments’ recent decision to reduce its focus on daily cholesterol consumption recommendations.


While dietary cholesterol may no longer considered a nutrient of concern from a health standpoint, it’s important to keep in mind that there are notable nutritional differences between the whole eggs and egg whites.


A single large egg contains about 80 calories, 5 g of fat, and 6 g protein. By comparison, two large egg whites only have about 40 calories, 0.2 g fat, and 7 g protein. On the flip side, egg yolks are plentiful in key micronutrients including vitamins A, B1, B3, B6, B9, B12, D, and E, as well as, antioxidant carotenoids, phospholipids, choline, phosphorus, zinc, and selenium. Thus, a blend of whole eggs and egg whites is probably best from a nutritional and physique maintenance standpoint.





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