Research Suggests Whole Eggs Better for Muscle Building Compared to Egg Whites

The day and age of eggs getting a bad rap in the public eye seems to be coming to a close. In the strength world, eggs are often called the “perfect protein” because of their natural bioavailability, full list of amino acids, and their nutrients.

Both whole eggs and egg whites have proven to be useful when upping one’s protein consumption, but is one better than the other at building muscle? One might be. New research suggests that consuming whole eggs immediately after a workout impacts muscle protein synthesis better than egg whites themselves.

The New Research

For this study, researchers took 10 young resistance trained men and had them perform a single bout of resistance exercise. Following their session, researchers administered the consumption of either 18g of protein from whole eggs (18g protein & 17g fat) or egg whites (18g protein & 0g fat).

[How else can eggs benefit the strength athlete? The answer may surprise you!]

Prior to the resistance training, after, and post-egg consumption, researchers took multiple muscle biopsy and blood samples to accurately track amino acid profiles in the blood/muscles. With the blood samples and muscle biopsies, researchers tracked three things: whole-body leucine kinetics, intramuscular signalling, and myofibrillar synthesis.

Following the resistance training session, researchers found that both the whole eggs and egg whites increased the whole-body net leucine balance and were similar in intramuscular signalling. The difference was in the whole egg, as it promoted a greater myofibrillar protein synthesic response, aka showed increased signs of muscle building potential. 

Why Was This?

Despite the protein amounts being evenly matched, muscle protein synthesis was still higher in the full eggs. Researchers suggested this is due to the whole egg being more nutrient dense and protein dense, as opposed to only being protein dense (egg whites). This is interesting research that can help direct further studies regarding full unaltered protein sources.

Full egg fans rejoice, yet another reason why eggs continue to be muscle building powerhouses.

Feature image from @musickfarm Instagram page. 

Editor’s Note: BarBend Reader, CPT, and Nutrition Krystal Goodman had the following to say after reading the above post:

“Although people seem to try to cut out the yolk to reduce their intake of extra fats and cholesterol I do believe those are the least of your worries. It is important to get the whole egg when you consume them to benefit from the entirety of the egg white and yolk. The yolk is filled with vitamins for energy and muscle production. There are several sources of protein out there but all are not created equal, therefore it is important to get the variety you need to achieve all essential amino acids. In my opinion I think egg consumption is essential for a well balanced diet. Not to mention the whole egg tastes better if you ask me! So next time you make an omelette or a healthy baked good don’t ditch the good stuff savor every bite!”

Comments

Previous articleMuscle Clean – Muscles Worked, Exercise Demo, and Benefits
Next article25 Days of Gifting: Athletic Greens Christmas Bundle
Jake holds a Master's in Sports Science and a Bachelor's in Exercise Science. Currently, Jake serves as one of the full time writers and editors at BarBend. He's a Certified Strength and Conditioning Specialist (CSCS) and has spoken at state conferences on the topics of writing in the fitness industry and building a brand. As of right now, Jake has published over 1,100 articles related to strength athletes and sports. Articles about powerlifting concepts, advanced strength & conditioning methods, and topics that sit atop a strong science foundation are Jake's bread-and-butter. On top of his personal writing, Jake edits and plans content for 15 writers and strength coaches who come from every strength sport.Prior to BarBend, Jake worked for two years as a strength and conditioning coach for hockey and lacrosse players, and was a writer at the Vitamin Shoppe's corporate office. Jake regularly competes in powerlifting in the 181 lb weight class, and considers himself a weightlifting shoe sneaker head. On the side of writing full time, Jake works as a part-time strength coach and works with clients through his personal business Concrete Athletics in Hoboken and New York City.