Get Pumped with Egg Whites

ANS Performance Ritual - Our Top Rated Pre Workout

Egg whites are an excellent addition to any bodybuilder’s diet. They provide an incredible source of protein that continuously helps to repair and build muscles.

Nutrients in Egg Whites

Egg Whites are said to be the “perfect food” because they are high in protein, and they contain zero fat or cholesterol. In addition, they contain high percentages of Selenium and Riboflavin, both important for repairing and building muscles.

Selenium is an essential mineral that helps to prevent cellular damage, and Riboflavin, also known as Vitamin B2, is valuable for body growth and helps to release energy from carbohydrates. Yet it is water soluble – so it is not stored in the body and continuously needs to be replaced. Moreover, because of their nutritional make-up, egg whites potentially provide an anti-inflammatory factor for the joints adding further to their favoritism.

In a one cup serving of egg whites there are:

  •  117 Calories
  •  26 grams of Protein
  •  2 grams of Carbohydrates
  •  63% the daily value of Riboflavin
  •  69% the daily value of Selenium
  •  2% the daily value of Calcium

What About the Rest of the Egg?

An egg consists of two parts the whites and the yolks, and even though egg whites are an excellent source to bulk up on, the yolks are not. Yolks are full of vitamins and minerals. However, they are also full of calories, saturated fats, and cholesterol.

In addition, Yolks score significantly high for potentially causing inflammation to the joints. To compare some of the main nutritional attributes of yolks, one cup of egg yolks contains:

  •  770 Calories
  •  23 grams of Saturated Fat
  •  2998mg, a 999% daily value of Cholesterol
  •  8.7 grams of Carbohydrates
  •  31% daily value of Calcium
  •  70% daily value of Vitamin A
  •  65% daily value of Vitamin D
  •  75% daily value of Riboflavin
  •  89% daily value of Folate
  •  79% daily value of Vitamin B12
  •  194% daily value of Selenium

Any Adverse Affects?

Is there a need for concern? For a time eggs were advertised as being the number one source of cardiovascular disease. However, according to The American Journal of Clinical Nutrition there are no connections between egg consumption and heart attacks or strokes. Furthermore, these studies were conducted with whole eggs, not just egg whites. Since egg whites contain no fats or cholesterol, they do not pose a risk.


The next concern most often connected to eggs is their link to allergies. According to the Mayo Clinic it is very rare that adults have allergies to eggs. Most egg allergies are found in young children who outgrow them by the time they reach adolescents. They are almost never fatal, but will appear as a rash, nasal inflammation, or vomiting.

Too much egg is not always a good thing

With that being said, the one word of caution found among bodybuilders who consumed over a dozen eggs a day, was the possibility of constipation, gas, or bloating. Because of this, it is suggested that other sources of protein be mixed in with eggs, such as chicken, fish, beef, and protein powder.

Raw vs. Cooked

Many movies have shown bodybuilders drinking a glass of raw eggs before or after a workout. With this image implanted in the minds of many, it is often believed that raw eggs are better than cooked eggs. Yet, there is no evidence showing this to be true. If anything studies show quite the opposite.

The biggest factor is the risk of salmonella that raw eggs can carry, making the thought of cooking eggs far more desirable. Another factor to consider is the taste value and the gag reflex being triggered during consumption. How often is the taste of raw eggs sought after when compared to their cooked counterparts?

How should I take my eggs to get the most protein?

But most importantly, many will overcome all of these obstacles for fear that a loss of protein will occur because of the effects that cooking may have. However, in many cases, the opposite occurs. According to nutritional facts based on a 50g large egg, most eggs increase their protein value by being cooked, as illustrated below.

Where can I get egg whites?

You could purchase eggs as you normally would from your local grocer’s. But a lot of health stores mark up the prices, and you can never be sure you’re getting a good deal. That’s where’s Egg Whites page comes in. You can compare prices and have egg whites shipped to you in bulk, saving both time and money. Our favorite brand is Egg Whites International – they’re reputable, strike a good deal, and their eggs are pasteurized, which means ready to use in those morning power shakes!

Egg whites in your diet plan

So, in conclusion, egg whites are ideal to any good bodybuilder’s diet plan. They can be consumed raw by adding them to a Power Smoothie or Orange Julius, or they can be cooked in a traditional manner as mentioned above, or better yet added to an omeletcrepesquiche, or meringue. Yet no matter how you choose to consume them, they an excellent choice for bulking up and building muscles.

Leave a Reply