People who go to the gym often hear this advice: "To supplement protein, you should eat more egg whites, ten a day, and avoid the yolks." Many people follow this advice. Moreover, they also drink protein powder with their meals, but this is not actually scientific.
Protein supplementation depends on two factors. First is age. Young people should have 1-2 eggs a day, while the elderly should have 3-4 eggs a week, and it's best to eat only half a yolk. Second is the amount of exercise. Internationally, it is generally believed that healthy adults need 0.8 grams of protein per kilogram of body weight per day. For men aged 18-45 engaged in very light physical labor, the daily protein supply is 70 grams; if engaged in very heavy physical labor, 110 grams are needed.
Doctors say, "We always think eggs are nutritious and can be eaten in large quantities. This concept originated from the three years of natural disasters when sources of protein were extremely scarce." Now, with abundant material resources, many foods can provide protein. For example, 100 grams of beef or fish contain about 20 grams of protein, 100 grams of tofu contain about 10 grams, and one egg or a glass of milk contains about 10 grams of protein. Additionally, in staple foods, 100 grams of noodles also contain 8-10 grams of protein. With three meals a day, it's easy to meet the body's needs. "With today's dietary structure, 4-5 eggs per person per week is enough."
Excess protein cannot be absorbed and utilized by the body. On the contrary, it burdens organs such as the liver and kidneys. A long-term high-protein diet can also lead to abnormal liver and kidney function. This can result in "protein poisoning syndrome," characterized by symptoms such as abdominal bloating, dizziness, limb weakness, and coma. Eating only yolks or egg whites is not good. Protein is not only found in the egg whites; the yolks also contain a large amount of high-quality protein, as well as cholesterol, fat, various minerals, and vitamins, making them highly nutritious. Only by eating both together can a rich range of nutrients be provided.
For healthy individuals, protein powder is even more unnecessary. "Only people who are weak and sick, severely malnourished, or have a poor appetite due to high fever and other illnesses, as well as pregnant and postpartum women, may take protein powder appropriately," doctors remind. "For fitness enthusiasts, after a workout, do not immediately consume acidic foods like meat or eggs. Instead, you should replenish with sufficient water and eat some vegetables and fruits. Protein supplementation should be done an hour after exercise. Otherwise, it will lead to excessive lactic acid secretion in the body, causing more fatigue and being detrimental to health."