“Only eat your egg whites”
While not entirely inaccurate, this one gets a mention because we’ve decided it’s time to stick up for our old friend - the yolk.
Many people opt only for egg whites because of the fat and cholesterol content of the yolk. We’re not condoling eating 7 whole eggs a day, but throwing one in with your egg whites has its benefits, here’s why:
- A yolk from a large egg only contains 1.5g of saturated fat (not as much as you thought, right?)
- Whole eggs score the highest biological value (the measure of the amount of protein retained when ingested) of any other whole food, scoring 100. Egg whites follow with a score of 88, while chicken and turkey come in third with a score of 79.
- All of the egg’s Vitamin A, D and E are in the yolk.
- The yolk portion has more manganese, phosphorus, iodine, copper, calcium, zinc, and iron than the egg white.
A yolk mixed in with your egg whites also makes them taste a whole lot better!
“You need supplements to get results”
Truth be told, you don’t, but with nutrition supplements being the multi-million dollar industry it is today it’s hard to think otherwise.
Don’t get me wrong; supplements do have their place in any well-planned bodybuilding diet, but they should be used to supplement, not replace meals.
Beginners tend to fall in love with supplements early, often opting for multiple protein shakes a day. Whole foods are packed with nutrients and will always be more superior compared to supplements because they naturally contain vitamins and minerals; as opposed to having them included artificially.
ECA stacks (a popular fat burner available overseas) contain ephedrine, an illegal substance in Australia. This is not uncommon and we often have herbal alternatives being marketed as “advancements in research”.
If you want to incorporate supplements in to your diet and it’s not the tried and tested whey protein, creatine or vitamins, do your research.