First of all, exactly what is the reason for ONLY consuming egg whites?
The egg whites contain about half the protein in the egg.
Secondly, the nutrients are in the egg yoke.
Thus, you end up throwing away the best part of the egg...which is senseless.
The Glycemic Index indicates that proteins and fat cause do not insulin release.
However, the latest method of measuring insulin release and foods is the...
The Insulin Index indicates that many proteins trigger release.
This amino acid is prevalent in proteins.
Leucine has demonstrated that it causes insulin release.
Approximately, 8-9% of the amino acids in an egg are composed of Leucine.
Thus, eggs whites will cause some insulin release. The amount is dependent on several factors.
With that said Leucine is an...
It "Trigger" muscle growth.
Consuming foods high in Leucine (whey and caseinate protein, meat, cheeze, eggs, etc) will build muscle mass.
The ONLY way of insuring NO insulin release occurs is to NOT consume anything!
However, working out in a Fasted State is counter productive for a multitude of reasons.
1) Elevated cortisol levels.
2) Insulin is an anabolic hormone.
When elevated in a Pre, Peri and Post Workout state, insulin is a "Muscle Maker". That is one of the reason some bodybuilder inject it. This is dangerous.
The Dark Side
When insulin is elevated outside the Workout Window, it is a "Fat Maker".
Harnessing The Power
The key is to manipulate insulin release at the right time and to suppress it during the rest of you day.
"Does Cardio After an Overnight Fast Maximize Fat Loss?"
NO!!! The research indicates it does NOT.
"In conclusion, the literature does not support the efficacy of training early in the morning on an empty stomach asa tactic to reduce body fat. At best, the
net effect on fat loss associated with such an approach will be no better than training after meal consumption, and quite possibly, it would produce inferior results."
What burns body fat is "Excess Post Oxygen Consumption Workout", EPOC.
EPOC (intense) workouts increase your metabolism long after the workout is over.
Combining that type of workout with a slight decrease in caloric intake decreases/burns your body fat levels.
Dr. John Ivy (Exercise Nutrition Researcher/University of Texas)
At the EAS Nutritional Summit in 2012/Seattle Washington, Ivy stated that not consuming some type of food prior to and after your workout means you wasted most of your workout.
Growth Hormone Release
Since this always comes up, let me address it now.
Elevated insulin does blunt growth hormone release after a meal/snack.
However, there is more to the story.
Dietary supplements affect the anabolic hormones after weight-training exercise.
Research demonstrated that growth hormone REBOUNDS with a vengeance about 6 hours after your training session and Post Workout Beverage/Meal.
1) Fasted State Cardio does NOT burn more body fat.
2) Fasted State Cardio places you in a Catabolic State.
3) Fasted Cardio does not allow you to elicit a insulin Anabolic State.
When harness at the right time, insulin build muscle.
4) Insulin suppresses cortisol levels; insulin is anti-catabolic.
5) Growth Hormone REBOUNDS about 6 hour after your Post Workout Beverage.
Thus, you obtain the muscle building effects of insulin and growth hormone.
Fasted Cardio burning more fat and not allowing growth hormone release is a MYTH that will continue to exist.
It falls inline with doing situp to decrease your waistline.