posted Thu, 05/24/2018 - 08:10
4375
+ 1 Egg whites vs whole eggs
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I’ve always read mixed info on this debate. At one point I’d seen an article mention that consuming the yolks made the protein in egg whites more bio available. I’ve eaten whole eggs the last several years.
I came across this article in t nation, and thought I’d share.
https://www.t-nation.com/diet-fat-loss/tip-eat-eggs-this-way-for-more-mu...
In summary, whole eggs produce the same levels of leucine as egg whites, just with a slower release, but they also produce a spike in mTor, and bloods have shown a 45% increase in protein synthesis post work out, compared to egg whites.
I thought it was pretty cool, and it helps me justify keeping my eggs yellow.
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Just saw this about eggs there too. They must really like eggs.
https://www.t-nation.com/diet-fat-loss/tip-the-truth-about-eating-lots-o...
In summary the group that ate 12+ eggs a week vs. 2 showed no significant increase in cardio as health risk factors.
I saw a lot of concern below on cholesterol and the study showed a 2.5 times increase in cholesterol in the higher consumption group. They go on to claim there is no clinical evidence high cholesterol is a bad thing. They further justify this by stating mortality rate goes up as cholesterol goes below 180 mg/dL. Personally, my cardiologist told me there’s no such thing as high cholesterol but what is important is the other risk factors dealing with cholesterol like oxidized LDL
Just like I stated below to Sam, so many factors. Nothing, especially in medicine, is black or white. Another great example is e2 prone gyno. Some guys can take high e2 just fine. Some get gyno, or just feel like shit. No boners, sex drive in the shits, etc...
I am an equal opportunity egg eater. I have always eaten the yolks however, when watching my macros I will go half and half ... half whole egg half egg white. for no other reason than calories. My cholesterol levels are borderline and the doc is after me to take the pills. Whether or not I eat the whole egg or just the whites hasn't made a difference in my cholesterol levels.
To me it’s like the left Twix right Twix thing.... I’m gonna need both please.
I’ve never done a real cut. I just lean up when I want to some. 10% is about as far as I take it. I can’t cope with the strength loss. A ten pound drop in lifts is enough to mentally screw me up. Works for my goals though.
I plan to do an actual cut this winter though. I want to be in the best shape of my life on my 40th. When that time comes, I might drop the yolks in half.
Can't be better proof right there. So many factors play that the best(only) way is to monitor your cholesterol(Bloods, doctor, etc.). Can't just simply say that eggs are good or bad for you. I also only worry about it when dealing with my macros.
All I know is if I don't eat the whole egg, my rooster gives me the snake eye whenever I walk by him.
Atleast you know what your eating.
LMFAO
AnonYou're only hardcore if you do whites, yolks and shells. Gains for days
Hulk status! Only way...
This is a very interesting thread. I have bloods taken in two weeks. I will post my cholesterol. Then I will add three egg yolks to my daily 12 egg whites. When I have bloods taken in three months I will post a comparison. If there’s no change I will add six egg yolks for three more months. Ofcourse I’m much older than most members but should be interesting. +2 to Shawn for the thread.
this is what eroids is all about +'s
Most definitely look forward to seeing how it affects you, and appreciate the effort.
I can read a thousand articles, and find just as many to support an idea, but bloods speak for themselves.
Can't wait for the post here is a +1 for your contribution to this I'm really interested
I still think it’s really an individual thing just like some guys respond to gear better than others. I have my bloods pulled every three months so I figure put up or shut up. That’s what I like about these forums. They challenge you to think. The beauty of the site imo.
Eggs...eat em. Any questions?
Good read. Only thing that concerns me with whole eggs is cholesterol and amount of fats considering I eat a bunch a day
It is less about fats vs proteins vs carbs and more about excess liver glycogen and liver chol input
Once the glycogen stores are full the excess can be converted to cholestorol including bad chol's.
so if we raise chol from meats and dairy, we have a little extra dietary chol.
if we smash a load of cars we have a chol making machine in the liver
Truth be told, both high carbies, high protein and high dietary chol sources will cause lipid changes. However, the carbies of a bodybuilding diet and steroids in combo will have the greater effect than just dietary chol intake alone. 2 reasons, 1; we swtich the liver to a chol making machine for say 12+ hours a day perhaps. 2 jacked chol is a side effect of steroids.
http://watcut.uwaterloo.ca/webnotes/Metabolism/Cholesterol.html
Incidentally, if this is the case, and based on whats in the uni lesson plus logic. the fastest way to fix jacked chol, theoretically should be; 1. deplete liver glycogen stores by 1 HIIT (everyday for a period) and 2 significantly lower carbs (for a period). (oh, and give up steroids!!!)
Cholesterol issue is a proven Myth, would not worry about that. Calories however can become an issue
RustyhookerReally a myth?
My bloods on cycle show cholesterol goes up on cycle while eating my morning eggs. And it drops post cycle following protocols posted in forums here. Not so sure about myth when cycles and foods are proven in every roid user.
Rusty, try eating while eggs when you off cycle (hormones in homeostatsis) and do your bloods then, you will be surprised.
Maybe it’s not eggs that’s causing it
I eat 16 xlarge whole eggs a day and have extremely low cholesterol. I was personally under the impression that it’s way over played....
16 eggs dam bro I need to pump my numbers up
Breakfast 8 eggs and white rice
After gym 8 eggs and white rice
I keep things simple
Sounds delicious.
It’s also cheap. Co workers always ask how much I spend on food and most of my meals are $1-$4 lol
I eat twelve a day. Unfortunately I did eat quite a few of the recalled eggs. Wondered why I had the runs all week...
Any chance you were on a cutting cycle at the time? Lol
100% agree about cholesterol, 16 whole eggs though sounds like my daily calorie intake lol
Red.1979The greater problem is what at the end of the month the money ends .. lol +1 bro
That may be true for you but that’s absolutely not a one size fits all. If your prone to haveing cholesterol issues it’s foolish to consume saturated fats. Makwa will be here anytime to disagree but after countless blood tests and diet modifications over the years I know in my case to avoid saturated fats. I eat 12 large egg whites daily.
Well, although I do agree with it being a bit exaggerated, a lot factors play for some of us. Like age, etc. And bloods is the only way to see how your body's handling all that cholesterol. I happen to always carry great cholesterol levels. But a buddy of mine probably eats much better than I and it affects him much more than me. He is a bit older, but we're both healthy individuals.
I think unfortunately the medical community also has a one size fits all mentality, I knew a gu who was obese and his cholesterol was good. He did end up haveing a heart attack though. Genetics not only determine arm size they also determine cholesterol, bp, cancer etc etc. You can do things to add to it and to a degree you can do preventive stuff. At the end of the day Mother Nature determines all. In my case limiting fats , cholesterol and sodium has improved my blood work.
This^^
There has never been any good evidence that demonstrates high dietary cholesterol increases serum cholesterol levels.
Correct!
Its excess liver glycogen that is the culprit most often
Bullshit. There’s plenty of guys like myself that know from blood work and diet changes to avoid cholesterol and saturated fat. Could be different for you but certainly not everyone.
There have been 2 studies recently, this year I think. One from China and cannot remember where the other was done.
! found that eating an egg a day lowers (not significantly) ldl raises hdl and is therefore correlated with reduction of CVD risks.
The second found that 12 eggs a week made zero change to CVD risk factors in people with prediabetes and diabetes (diabetics usually have high ldl) - this was over 3 months, 6 and 12 months. at no point was there a change in cvd markers.
So both studies showed and support many other studies showing that dietary cholestorol has pretty much zero impact on serum cholestorol levels.
Its honestly, really well documented now. (of course there are always outliers / unique individuals out there)
My blood work says that lowering cholesterol and saturated fat improved my cholesterol significantly. Nobody with any size on this forum follows what would be considered a normal diet. If you want to eat a dozen egg yolks a day go for it. I’m sticking with the whites.
ETA: when I say dietary chol, shit I dont mean processed foods or lard... I dont consider that dietary anything really. hope that makes sense
OH I agree totally that lots of fellas on here go beyond the norm, absolutely. (outliers the lot of us! especially bigger fellas true)
But how many low fat/low dietary chol folks here with jacked ldl/hdh and/or total chol are there though? Id love to know, but I would wager that almost exclusively, you'd find low fat/low chol (regardless of # of eggs per diet) high carbies on juice.... will have jacked chol #'s (until intervention)
How many fatties are on here pretending to be that magical 14% too lol?!
When my dietary chol is in the stratosphere on keto, my chol is a ok. bloods etc
when I hit the juice - chol is jacked. Jack chol is a side effect of taking steroids, not for everyone. There are of course pathological reasons too, and then we outliers - who knows what the hell is happening with us right?!
But, in general terms, the dietary chol thing is disproven.
We juicers just live in a word where there is no black and white really.
Well said.
Actually that’s true... but by evidence I’m not referring to your personal experience- it’s the medical literature I’ve seen as well as many professionals in the field I’ve spoken to about it. Of course every one responds differently to different environments and food consumption.
When you read that on The American Heart Association site let me know.
I don’t even want to get started on the AHA... but when you obtain a medical degree and learn how to read the research so we can have an educated discussion let me know
I’ve had blood work and significantly lowered mine. That’s all the evidence I need. Diet isn’t a one size fits all science.
I agree with you on that man it definitely isn’t. Every one responds differently and props to you for getting the blood work done to know your body.
Well to be fair about I ate whole eggs for many years and never had elevated levels until I was in my late 40s. I’ve also reduced my blood pressure over ten points by reducing sodium. There’s a cafeteria where I live that doesn’t really season the food. It’s full of elderly people. We used to joke about it. Now I’m eating there. Lol
That’s actually very common. Many men (and women) have great lipid levels when they’re younger but as we get older lipid metabolism changes quite drastically. Lots of dependents here though. Diet and sex hormones are not the only culprits by any means. Cardiovascular endurance for example has a significant impact on lipid metabolism and transport. As does cortisol levels which can fluctuate a lot depending on lifestyle and stress levels. There’s actually direct correlation between elevated cortisol and plaque formation on arteries which has a lot to do with cholesterol transport. Crazy stuff we’re learning and I’m telling you we’ve barely scratched the surface of understanding the genome/epigenome. Looking forward to seeing your results with this new diet change. Are you on any meds for cholesterol right now?
From the way I understand it, trans fats and saturated fats have the greatest impact on blood cholesterol, and consumed cholesterol is pretty minimal.
Is the 16 in a couple sittings? I eat 6-7 a day for breakfast. Some days it’s getting harder to choke them down. I’ve had to get pretty creative with the omelettes and sauces to keep it interesting. It’s usually whatever meat I have leftover, some hot sauce or salsa, and 2 cups of oats.
Hopefully that woulnt change for you but you are entering your 40s. It could.
I’m 37 and eating whole eggs the last two years straight.
My cholesterol has done nothing but improve during this time period. I’m definitely not claiming that the eggs themselves did that because I generally live a very healthy lifestyle and I train hard and consistently. But I can’t say that my coach, nutritionist and Dr all tell me that the cholesterol for the eggs subject is BS. I listen to them in my cholesterol is been nothing but improve.
But again, I’m not claiming that eating whole eggs is what improved my cholesterol itself because I’m not a doctor or a chemist or nutritionist.