By Gabe Sanders PhD, NSCA-CSCS
Whole eggs are considered one of the most complete proteins you can consume. Therefore, whole eggs are very good for your muscles and overall health and you should consider eating.
Egg Yolks are bad. This is a myth
On average, one large whole egg consists of 70 calories, 5 grams of fat, 0 carbohydrates, 6 grams of protein. It also contains multiple different vitamins and minerals.
A good recommendation for most adults to enhance protein and nutrient absorption is to eat one – two eggs for breakfast, lunch or dinner. Consuming eggs every day can pay dividends for your health. The old idea that egg yolks are bad for you is a myth of the past.
Furthermore, a popular trend in recent fad diets is to eliminate the egg yolks and only ingest the egg whites. The reasoning behind this practice is because it is thought to believe that the whites of the eggs do not contain the fat and cholesterol and therefore, healthier for you than the egg yolk.
Egg yolks are healthy for you
However, the fat and cholesterol contained in egg yolks is healthy and is abundantly beneficial for optimizing or maintaining muscle mass and bodily functions, especially after exercise.
In fact, multiple research studies suggest that there are great benefits to eating the whole egg (including the yolk) because it contains healthy fat, vitamins, and minerals.
The yolk fat in eggs has been found to optimize muscle building by positively influencing key biochemical regulators on muscle cells. This is quite awesome and
Dietary Fat is not all Bad
Often, the media, for some unknown reason, makes dietary fat to be the bad nutrient some have even suggested egg yolk fat may cause heart disease. This notion is a part of an ongoing debate. The effectiveness of the dietary fat included in egg yolks is supported by research; lots of research.
Additionally, dietary fat is an important macronutrient and it nourishes every cell in your body. Try eating one to two whole eggs daily. It’s good for you!
Try these simple meal plan options
Here are a few simple meal ideas that include two whole eggs. You can also add an egg or two to almost any meal since eggs will take on the flavor of other foods. Adding a small, 8-ounce cup of coffee or tea may help as well!
Meal Option 1
2 eggs with ½ cup of oatmeal
Meal Option 2
2 eggs with 1 slice of cheese on a whole-wheat tortilla
Meal Option 3
2 eggs with ½ cup of quinoa
Meal Option 4
2 eggs with baked seasoned garlic chicken breast and whole-wheat toast
Enjoy life with healthy eating!
*Before starting/ changing a diet program, consult with a healthcare provider and/or registered dietitian
**The heart healthy diets have recommended guidelines for egg consumption. Most allow only fewer than two eggs per day and no more than four a week.
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Abou Sawan, Sidney, et al. “Whole egg, but not egg white ingestion, induces mTOR co-localization with the lysosome after resistance exercise in trained young men.” American Journal of Physiology-Cell Physiology (2018).
van Vliet, Stephan, et al. “Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men.” The American journal of clinical nutrition 106.6 (2017): 1401-1412.