Either way is probably ok. What I've seen is that if you can match the intensity level to your tank/system, then you can usually run that intensity as long as you want.
If you have too much intensity, then (I think) what happens is that the rate of nutrient delivery is lower than the lighting can support, and that's when you get the yellowing or whiting.
So it's about the rates, and matching them. Theoretically if you could just find the point where the light coming in provides the exact amount of intensity needed to cause 100% adsorption of the nutrients being delivered, you wouldn't see any yellowing of growth.