Increase Protein Synthesis with Eggs

Did you know: whole eggs increase protein synthesis better than egg whites do.

For years, bodybuilders eat egg whites and throw the yolks away, not knowing that they were throwing away the best part! New research published in the American Journal of Clinical Nutrition found that when lifters consumed either 18 grams of protein from egg whites or whole eggs immediately post-exercise, protein synthesis was elevated when whole eggs were consumed. They asked ten young, resistance-trained men to do a single bout of resistance training. Specifically, the post-workout muscle-building response in those eating whole eggs is 40 percent greater than in those consuming an equivalent amount of protein from egg whites. This was somewhat unexpected because both the egg whites and whole eggs had the same amount of protein. The yolks also contains protein, along with vital nutrients and other food components that are not present in egg whites. Something in the yolks are able to boost the body’s ability to utilize protein in your muscles. The lead researcher was quoted as saying “This study suggests that eating protein within its most natural food matrix tends to be more beneficial to our muscles as opposed to getting one’s protein from isolated protein sources.”

Stephan van Vliet, Evan L Shy, Sidney Abou Sawan, Joseph W Beals, Daniel WD West, Sarah K Skinner, Alexander V Ulanov, Zhong Li, Scott A Paluska, Carl M Parsons, Daniel R Moore, Nicholas A Burd. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American Journal of Clinical Nutrition, 2017; 106 (6): 1401 DOI: 10.3945/ajcn.117.159855