I eat only egg whites for breakfast, but are there any advantages to including one or two yolks?
Neil Hill responds: Egg whites contain only trace amounts of fat and 4 grams of protein per egg white, whereas a whole egg contains 5 g of fat and 6 g of protein. While both contain adequate amounts of essential BCAAs, the fat content in whole eggs, if consumed in high amounts, may impede fat loss for the precontest dieting bodybuilder. However, eating 1 to 2 whole eggs per day, even on a precontest diet, is highly recommended not only because they contain high amounts of the B vitamins thiamine, folate, riboflavin, B6 and B12, but also because they are high in leucine, a key factor in stimulating muscle hypertrophy. Research shows that the fat contained in yolks can help curb hunger and people who eat whole eggs make greater gains in strength and muscle mass than those who consume just egg whites.