Performance Benefits of Egg Whites: Should You Ditch the Yolk? | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Performance Benefits of Egg Whites: Should You Ditch the Yolk?

April 15, 2011

Must See Nutrition Videos

Eggs are both a common breakfast choice and a great source of protein for athletes. But what else is in an egg?

One yolk [the yellow part] contains 210 mg of cholesterol and five grams of fat. Not exactly ideal for a muscle-building diet. Compare that to the zero milligrams of cholesterol and fat in an egg white.

Here's a nice compromise. Mix two egg whites with two whole eggs. [Most experts agree that two yolks a day is fine, because they provide additional vitamins and protein.] Beat them with a fork and cook them in a pan with some of your favorite vegetables. One egg white has four grams of protein, and a whole egg has six grams. So two egg whites and two full eggs scrambled give you 20 of the 40 to 70 grams [depending on gender and size] you should be getting daily. Not a bad start to the day!

Hard-boiled eggs are another way to get your fix. Immerse the eggs in a pan full of hot water [not boiling] for approximately two minutes. Then cover the pot and set it aside for about 14 minutes. Once the eggs are done, chow down on a healthy afternoon snack.

Whether your body benefits from your diet depends on your smart decisions, just like when you’re on the field. Making eggs a staple of your diet is a smart, easy choice—and you get a decent amount of muscle-building protein, too!

Source:  Livestrong.com, NutritionData.Self.com
Photo:  thekitchn.com

Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
More Cool Stuff You'll Like

Kait's Meal of the Month: Overnight Oats

Grant Hill

Made-to-Order Restaurant Eating: Hold the Fat

8 High-Protein Breakfast Ideas

Pro Plates: Breakfast

Gain or Lose Weight With Oatmeal Pancakes

Will an Empty Stomach Affect Your Performance?

6 Ways to Power Up Your Oatmeal

Breakfast Before Bed

Muscle-Building Protein

Lose Weight By Eating a High Protein Breakfast

Boost Energy With Breakfast

High-Protein Breakfast Ideas for Vegetarians

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Fuel for Success: Add Protein to Your Breakfast

6 Delicious and Healthy Overnight Oatmeal Recipes

No Excuse to Skip Breakfast With These EZ Recipes

Foods to Fuel Your Early Morning Workout

5 High-Protein Breakfasts for Athletes

10 Athlete-Approved, High-Protein Healthy Cereals

7 Healthiest Fast Food Breakfast Options

How to Create the Breakfast of Champion Athletes

Fuel Up With Blueberry Banana Pancakes

Wake Up With an Apple

5 Ways to Fuel Your Early Morning Workout

Athletes Eat Oatmeal for Breakfast

A Fast and Healthy Breakfast

Top 5 Fast-Food Breakfasts to Boost Performance

Pick Out a Healthy Cereal

"Break the Fast" With a Healthy Burrito Breakfast

'Ultimate Oatmeal' Recipe For Runners

The Surprising Health Benefits of Maple Syrup

Post-Workout Breakfast Muscle-Building Shakes

Why Eggs Really Are Incredible (Yolks and All)

Amp Up Breakfast With a Great Egg White Omelet Recipe

5 Savory Breakfast Ideas for Athletes

Brain Food