Nutrition: egg whites

Mar 14, 2016
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I'm starting this thread as a place to share tips on the use of egg whites as a healthy source of protein to build muscle in your legs and elsewhere.

Egg whites are packed with protein (11 g per 100 g) but carry none of the cholesterol and fat present in whole eggs. As a result, you can consume 300 or 500 g per day without worrying about clogging your arteries with cholesterol.

http://nutritiondata.self.com/facts/dairy-and-egg-products/112/2

Tip: I used to eat pasteurised egg whites raw, but then I heard it's better to microwave them for a couple of minutes to increase their absorption in the gut.

Discuss.
 
Mar 14, 2016
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kielbasa said:
Nothing wrong with cholesterol unless you're sedentary with high blood pressure and chronic high carb diet (AKA fatty). Sorry if I sound like I haven't been brainwashed into believing otherwise, but not really...

http://www.ravnskov.nu/cholesterol/
At any rate, egg whites have lower fat levels than whole eggs, which is good for athletes.
 
Sep 13, 2010
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CheckMyPecs said:
kielbasa said:
Nothing wrong with cholesterol unless you're sedentary with high blood pressure and chronic high carb diet (AKA fatty). Sorry if I sound like I haven't been brainwashed into believing otherwise, but not really...

http://www.ravnskov.nu/cholesterol/
At any rate, egg whites have lower fat levels than whole eggs, which is good for athletes.
You are either living a lie or trolling me.

https://www.google.com/search?btnG=1&pws=0&q=importance+of+fat+for+athletic+performance&gws_rd=ssl

https://www.sciencedaily.com/releases/2015/11/151117091234.htm

"These low-carb athletes were spectacular fat burners,.."

"The 10 low-carb athletes ate a diet consisting of 10 percent carbs, 19 percent protein and 70 percent fat. Ten high-carb athletes got more than half their calories from carbs, with a ratio of 59 percent carbs, 14 percent protein and 25 percent fat"

I think I'll have my bacon and whole eggs now. :D
 
I hate egg whites. I'd rather eat the whole egg. Much more protein. Yeah, it has more calories, but that's really not a problem, it's just a matter of spending a little more in the gym. And doing hypertrophy along with some other exercises in the field of high intensity training (such as crossfit), you'll burn loads of calories.

Moreover, egg whites every day (or 4 times a week) isn't really a proper diet. Mix it with fresh cheese, creamy cheese, tuna, whey protein, whatever.
 
Mar 14, 2016
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Re:

lenric said:
I hate egg whites. I'd rather eat the whole egg. Much more protein.

Moreover, egg whites every day (or 4 times a week) isn't really a proper diet. Mix it with fresh cheese, creamy cheese, tuna, whey protein, whatever.
Absolutely. I'll get around to opening threads about other types of great foods for athletes one of these days.

Not a big fan of cheese, though. When eaten in anything more than small quantities, it destroys your bowel flora.

http://www.npr.org/sections/thesalt/2013/12/10/250007042/chowing-down-on-meat-and-dairy-alters-gut-bacteria-a-lot-and-quickly
 
kielbasa said:
That's the great thing about science for the lay, we can find any study that fits our pre-determined opinion time and time again, no matter what the diet is.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672014/
 
Alpe d'Huez said:
kielbasa said:
That's the great thing about science for the lay, we can find any study that fits our pre-determined opinion time and time again, no matter what the diet is.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672014/
Only if we don't look closely at the study methodology and look at a large number of studies. The evidence around cholesterol hasn't changed. Eating animal products will raise your cholesterol, period.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/

Plant-based diets also influence postprandial energy expenditure. In a 2005 study, the use of a low-fat vegan diet for 14 weeks increased postprandial energy expenditure by 16% [23]. This effect may be due to changes in mitochondrial activity. The number and activity of mitochondria in muscle cells and other body tissues are not constant; rather, they change depending on the diet. In a study in which volunteers were fed a 50%-fat diet, mitochondrial biogenesis was significantly reduced within 3 days [25].

High-fat diets may also act on cellular metabolism indirectly through their effects on the gut microbiome. Gut bacteria produce endotoxins that can enter the bloodstream and, in turn, influence cellular metabolism. High-fat diets appear to disrupt the intestinal barrier to the passage of endotoxins. In a 5-day experiment in human volunteers, a 55%-fat diet led to a marked increase in circulating endotoxins and, in turn, to a significant impairment of postprandial cellular glucose oxidation.

These findings suggest that high-fat diets quickly disrupt cellular metabolism, reducing energy expenditure, while a low-fat, plant-based diet has the opposite effect, increasing postprandial energy expenditure.

...

In a study comparing 48 individuals following vegetarian eating patterns and 41 matched controls, plasma viscosity, packed cell volume, and blood viscosity were lower in vegetarians, and the stricter the avoidance of animal products, the greater the observed differences [39]. Individuals excluding meats entirely had significantly lower blood viscosity, compared with those having occasional meat (less than once a week).

...

The vegetarian diet improved brachial artery flow-mediated vasodilation, compared with the low-carbohydrate diet, while the modified low-carbohydrate diet yielded results between the two. The higher the saturated fat intake, the greater the impairment of flow-mediated vasodilation

...

A plant-based diet appears to be a helpful part of a strategy to reduce inflammation. In a 2017 meta-analysis of 18 prior studies, vegetarian diets consumed over a two-year period were shown to reduce serum concentrations of C-reactive protein (a marker of inflammation), suggesting an anti-inflammatory effect of plant-based foods [59]. The anti-inflammatory benefits of plant-based diets may stem from (1) their antioxidant content, (2) the absence of products that may be inflammatory or sensitizing, or (3) the absence of pro-inflammatory fats. A few studies have examined the possibility that specific foods with antioxidant activity (e.g., tart cherries [61], pomegranates [62], blueberries [63], blackcurrants [64], and watermelon [65]) may decrease post-exercise inflammation and facilitate recovery.

...

While protein adequacy is a frequently raised question, surveys show that virtually all endurance athletes meet recommended protein intakes [34], and a varied diet of plant foods easily provides adequate amounts of all essential amino acids for athletes [35].
I've never met or heard of anyone who was protein deficient my entire life. The obsession with more protein is literally killing people. Just eat whole foods, mostly plants, the less animal protein the better. You'll be a better athlete and a healthier human.
 

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