Protein from whole eggs is vastly superior for muscle building than isolated egg whites, according to a new study.
In a head-to-head comparison published in the American Journal of Clinical Nutrition, researchers from the University of Illinois had a small group of men perform a single bout of resistance training, which they chased with either three whole eggs or a mixture of egg whites containing 18 grams of protein. The researchers then monitored how the eggs’ amino acids entered the bloodstream and synthesized into muscle.
Interestingly, blood samples from each group found that 60-70 percent of the amino acids were circulating and available for use regardless of which eggs the participants ate. But when the researchers looked at how muscles actually used these amino acids, they found a striking difference: The muscle-building process from whole eggs was 40 percent greater than that from egg whites alone.
Further research is needed to determine the exact factors at work, but researchers believe something in the egg yolk boosts the body’s ability to use protein for building muscle tissue.
Here are eight food swaps to boost your energy:
“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 sources,” lead researcher Nicholas Burd, a University of Illinois professor of kinesiology and community health, said in a press release.
Beyond muscle-building, whole eggs are good for your overall heath. Egg yolks contain vitamin B12, which aids muscle contraction, inflammation-fighting omega-3 fatty acids, and lutein and zeaxanthin, which protect the health of your eyes.
