Whole eggs trump egg whites for post-workout recovery
Muscling out from under the yolk of the egg’s “bad” reputation.
December 13, 2017 - According to new research, eating whole eggs versus an egg-white-only meal does a better job of stimulating muscle-protein synthesis after resistance training.
For the study, the results of which were published in the December issue of the American Journal of Clinical Nutrition, researchers from the University of Illinois at Urbana-Champaign fed 10 healthy resistance-trained young men 18 grams of protein from either egg whites or whole eggs (three eggs worth of protein) immediately after a strength workout.
Blood and muscle biopsy samples were collected to measure muscle-protein synthesis.
One to two weeks later, the participants who consumed the egg whites were tested again after eating whole eggs, and vice versa.
Muscle-protein synthesis for 3.5 hours after exercise was greater after eating whole eggs compared to egg whites, despite each egg meal being matched for protein content.
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