Whole Eggs vs Egg Whites- One Is FAR Superior

If your goal is building muscle, eat the whole egg. The yolk carries a large share of the egg's nutrition, and a study comparing whole eggs to egg whites in resistance-trained young males supports keeping the yolk in rather than tossing it.

Key Takeaways

• For muscle-building, whole eggs appear superior to egg whites alone.
• The yolk holds much of the egg's vitamins, minerals, and healthy fats—not just the protein found in the white.
• A 12-week study in resistance-trained young males compared whole-egg versus egg-white ingestion and supports eating the whole egg.
• Unless a medical reason says otherwise, there's little reason to throw the yolk away.

Episode 163 of The Garage Gym Athlete Podcast is up!

Whole Eggs vs Egg Whites- One Is FAR Superior

This week we have Jerred and Joe on the podcast. They dive straight into their updates before giving us the low down on eggs. This week's study is about whole eggs vs. egg whites and which one is far more superior. The guys give you their takeaways on this one and how they've implemented this in their own lives. Lastly, the Meet Yourself Saturday workout is called Stairway to Heaven. This one is aptly named so be prepared as you go into this one!

What the research says

The study of the week, “Whole Egg Vs. Egg White Ingestion During 12 Weeks of Resistance Training in Trained Young Males,” compared athletes who ate whole eggs to those who ate only egg whites alongside the same resistance-training program. The takeaway from the episode is that the whole egg comes out ahead.

The reason is in the yolk. Egg whites are mostly protein, but the yolk is where much of the egg's nutrition lives—vitamins, minerals, and the fats that come packaged with them. When you skip the yolk to save a few calories, you're also leaving behind nutrients that support training and overall health. For most athletes, the simplest move is to eat the whole egg.

Should you ever eat just the whites?

There are situations where egg whites alone make sense—for example, if you're trying to add a lot of lean protein without much extra fat or calories, or if a doctor has advised you to limit dietary cholesterol. But for the average athlete trying to build muscle and eat a nutrient-dense diet, the whole egg is the better default. Want help dialing in the nutrition and training that actually move the needle? Explore the Garage Gym Athlete membership.

Frequently Asked Questions

Are whole eggs or egg whites better for building muscle?

For building muscle, whole eggs are the better choice. The episode's study compared whole-egg and egg-white ingestion during 12 weeks of resistance training in trained young males and supports eating the whole egg rather than the white alone.

Why does the yolk matter?

The white is mostly protein, but the yolk carries the bulk of the egg's vitamins, minerals, and healthy fats. Eating the whole egg gives you that fuller package of nutrients instead of just the protein.

Are whole eggs bad for your cholesterol?

For most healthy people, moderate whole-egg intake fits comfortably into a balanced diet. If you have specific cholesterol concerns or a medical condition, talk with your doctor about what's right for you.

Related reading from Garage Gym Athlete

• Should Vegan Protein Be Treated Equally With Whey?
• Calculating Your Protein & Review of Limitless with Chris Hemsworth
• What Are The Key Factors (Nutritionally) For Weight Loss?

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

• Subscribe on any device HERE 

IN THIS 36-MINUTE EPISODE WE DISCUSS:

• Whole Eggs vs. Egg Whites
• Stairway to Heaven
• Bare Bones    
• Box Step Ups
• Jerred's Man Cold 
• Tips For MYS
• Updates and Announcements
• And A LOT MORE!!

Diving Deeper… 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

• Whole Egg Vs. Egg White Ingestion During 12 Weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial 

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

• Whole Eggs vs Egg Whites- One Is FAR Superior

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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred