Whole egg or only clear? In spite of the greater concentration of protein to be in the clear, throwing the yolk out can limit muscle development.
The egg is a food that has already suffered a lot of censorship with regard to health, having been the target of much criticism and controversy (unfair!) over the years. Indeed, in the past it was believed that eating the whole egg increased the levels of cholesterol in the blood, limiting the intake of this food to 1x/week. For this reason, he began to raise the question if the better option would by eating the whole egg or only clear, in particular in the world of sport.
However, currently it is proven that the egg is not responsible for the increase of cholesterol in the blood, when included in the scope of a healthy diet, rich in fiber, and saturated fats (the egg does not have) of the true responsible for this effect.
The egg (whole), is, in reality, a food essential to a balanced and varied diet, being one of the foods, from the nutritional point of view, the most complete available to us. Is it really necessary to throw away the yolk?
EGG? DO NOT DISCARD THE YOLK!
Currently there is a recommendation virtually established for the entire healthy population, who points out that the consumption of one egg per day does not affect health and is a promoter of the same.
This recommendation can even be increased in the case of athletes in high-intensity athletes recreational who practice moderate physical exercise with some regularity, due to the additional need for protein and to wear muscle.
However, there are many myths surrounding eggs, including the yolk have lots of calories and fat and that just the egg whites is that they are healthy because they are rich in protein and have no fat.
1. PROTEIN AND INCREASE MUSCLE MASS
In each egg we have different types of proteins:
The protein that predominates in the egg is the ovoalbumina, which focuses on clear, accounting for over 50% of the total protein. The ovotransferrina approach a metaloproteína, being its main characteristic is the fact that if you join the iron.
Finally, the ovomucina is a glycoprotein, which represents less than 5% of egg white protein, and is responsible for the texture jelly-like of this component.
It follows that the egg is a source of protein for excellence, which provides proteins of high biological value and good digestibility (as opposed to milk), and is ideal for those who want to increase muscle mass and stimulating the emergence of egg whites, liquid.
However, and contrary to what you might think, when it comes to increases in muscle mass, the whole egg is a promoter that is more effective than just the clear.
In fact, recent evidence demonstrate that the egg yolk increases the capacity to synthesize muscle mass, and promotes more efficient muscle development.
In this context, and despite the levels of amino acids in the blood were similar in the individuals who ate the whole eggs and the egg whites, the muscle response of individuals who consumed whole eggs was higher by about 40%.
Other studies have indicated that the results of this research are not related to the difference in energy value between whole eggs and egg whites, and add other types of fats that are clearly not increased the synthesis of muscle protein in the same way that the yolk did.
On the other hand, in case you are thinking to use the egg as a protein source post-workout, you will have more advantage in consuming clear, because the fat present in the yolk can delay the digestion and absorption of protein, which should be the fastest possible. However, you can always take advantage and eat the yolk later, for not letting to make use of its advantages.
- FAT AND CHOLESTEROL
The yolk constitutes approximately 24% of the net weight of the egg. Contains all the fat of the egg, including cholesterol, being one of the “dangers” associated with the egg yolk.
However, and as mentioned previously, the fats of the egg are mostly unsaturated and not saturated, which are the main responsible for the increase of blood cholesterol levels and probability of cardiovascular disease.
Nevertheless, you may want to note that other factors such as stress, physical inactivity, excess weight, among others, can increase the endogenous production of cholesterol by altering the levels of this in their blood, even if you maintain a healthy diet.
In addition, if you consume the fried egg, it will be already the condition the cholesterol, because if you use a fat rich in saturated fats in cooking, you will promote the increase of cholesterol.
3. VITAMINS AND MINERALS
It is in the yolk that concentrate the majority of the vitamins and minerals contained in the egg. In fact, with the exception of niacin and riboflavin, the yolk contains a higher proportion of vitamins of the egg that the clear, including vitamins B6 and B12, folic acid, pantothenic acid and thiamine.
The yolk is also of the few foods that contain vitamin D naturally, also containing calcium, copper, iron, phosphorus, selenium and zinc.
The egg is a complete food for all levels: source of protein, healthy fats, vitamins and minerals and should be integrated in the concept of any healthy diet as a whole.
Even in the context of the sport, you will benefit more with the intake of whole egg for the synthesis of muscle protein, that only with the ingestion of the egg.
As such, to the question as whole egg or only the clear, you should opt for the whole egg. Should focus on the consumption of hard-boiled egg or poached over fried egg or stirred, so as not to promote the increase of cholesterol in the blood and do not add energy value to this food.
As such, do not forget: one whole egg per day, nor know the good that you did!