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Are Egg Whites Better Than Whole Eggs for Weight Training?

By Dustin Bogle

Eggs are a rich source of protein for those individuals who weight train. They are easy to make, with a variety of ways to cook them. Egg whites provide the fewest calories and no fat, carbohydrates or cholesterol. The best time to consume the most protein is either right before or right after a weight training workout to ensure fast growth and recovery of your muscles.

Importance of Protein

Protein contains amino acids, which aids in growth and repair of the body. It is especially important for rebuilding muscle tissues during intense weight training workouts. Eggs are considered a source of complete protein because they come from an animal; our bodies absorb this source of protein much more efficiently then non-animal -- or incomplete -- sources, according to Brian Mac.

Weight Training

According to the National Institute on Aging, weight training -- strength training -- challenges your muscles by using weights for resistance. By using weights, you can adapt and get stronger depending upon the stress you place on the muscles. During exercise and immediately after, the protein breaks down and there is a decrease in the manufacture of protein. For those who train to increase muscle mass, the intensity of the workout will produce an even greater breakdown of protein.

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Egg Whites Vs. Whole Eggs

For those who are on a strict caloric diet, consuming the egg white only will yield the fewest calories. According to the USDA National Nutrient Database, one large egg white, or 33 g, has only 17 calories, and contains 3.6 grams of protein. One whole large egg has 72 calories, 4.6 grams of fat, 186 milligrams of cholesterol and 6.28 grams of protein. The egg white has zero fat and zero cholesterol.


If you are trying to gain weight, consuming the whole egg may be more beneficial than only eating the egg white. However, because of the high amount of cholesterol you should limit yourself to one to two whole eggs a day. According to Brian Mac, the recommended daily allowance of protein for men and women is 0.8 grams for every 2 pounds of the individual. For those who are weight training it should increase to 1.5 to 2 grams of protein for every 2 pounds.

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