Why Bodybulders and Athletes should consume Whole Eggs.
March 25, 2015 Admin 0
Whole Eggs have long been given the ‘egg on their face’ treatment with regards to their consumption, in particular due to the perceived health issues with consuming something with a high fat and cholesterol content. For many years it has been common place to consume just the egg ‘white’ and discard the yolk portion.
Even though the consumption of egg whites has reduced amongst bodybuilders and other strength athletes following high protein diets, they are still consumed in large quantities as an alternative to protein powders. This however, should be reconsidered for several important reasons. The biological value of whole egg differs considerably to egg white alone, with the yolk of the egg being richer in sulphur bearing amino acids like methionine and cysteine. The fat content of both unsaturated and saturated fatty acids is approximately 48% oleic acid and the yolk is also rich in fat soluble vitamins. In particular, eggs are one of the few naturally occurring foods besides dairy products, that are rich in vitamin D.
Some little known constituents of the egg yolk and also those responsible for its yellow colour are two carotenoids known as zeaxanthin and lutein. Both these xanthophylls have marked antioxidant activities and fortified eggs are often richer in these compounds as the chickens have been fed specialist diets to increase their content. A study conduted in 1996 by Pelletier, et al, found that the consumption of whole eggs vs whites alone, delayed gastric emptying as well and flattening and lengthening glycemic and insulin responses. When using egg whites alone, these beneficial effects are missing. Outdated approaches to sports nutrition where eating dietary fat is frowned upon, particulary amongst bodybuilders should be eschewed for sensible approaches to adding unprocessed fat sources to the diet to improve performance. Adding whole eggs, in moderation, is an excellent way to do this and take advantage of the benefits discussed here.
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