Whole Eggs Are Better Than Egg Whites If You Want To Gain Muscle
Protein is important for muscle repair following exercise, but did you know that tossing out the egg yolks isn’t doing you any health favors?
It’s important to consume protein after you’ve exercised. This is because the building blocks of protein (called amino acids) are used by your muscle cells. Intense exercise can cause trauma to your muscle fibers. When they repair themselves, your muscles grow larger and stronger. Consuming adequate protein after a workout ensures your muscles have the fuel they need for repair.
Eggs are a well known source of protein. Egg white omelettes are commonly consumed by people who are training and wanting to lose weight. An interesting study was published in the American Journal of Clinical Nutrition. Researchers tested the effects of egg whites and whole eggs on post exercise recovery in young men. The men performed resistance training and after their exercise sessions underwent blood tests and muscle biopsies.
The researchers concluded their study with the following statement: “We show that the ingestion of whole eggs immediately after resistance exercise resulted in greater stimulation of myofibrillar protein synthesis than did the ingestion of egg whites, despite being matched for protein content in young men”.
Egg yolks are incredibly nutritious, and I’m always horrified when a patient tells me they don’t eat them. Egg yolks are a wonderful source of vitamin A, vitamin D, and choline. Choline is very important for a healthy liver and it’s a common nutrient deficiency. Choline helps your liver to burn fat more efficiently.
Unfortunately egg allergies are quite common. Synd-X whey protein is another excellent source of amino acids that aid with post exercise muscle recovery. High levels of branched amino acids in whey protein, especially leucine, initiate the production of skeletal muscle. Whey protein is also a very rich source of bioavailable cysteine. The high cysteine-containing peptides help slow down the age-related deterioration of muscle protein by supporting the down-regulation of urea production, while at the same time stimulating glutathione synthesis. This action supports muscle preservation.