How much more muscle protein synthesis do whole eggs give than egg whites?

Eating whole eggs after a workout increased muscle protein synthesis by as much as 45% more than eating only egg whites.

How many people took part in the study, and what did they do?

Ten well-trained men aged 21 (+/- 1 year) performed four sets of ten repetitions of leg press and leg extensions, then ate either whole eggs or egg whites. It was a crossover study, so every participant completed both trials.

Is leucine absorbed faster from egg whites?

Yes. Leucine entered the bloodstream faster after egg whites alone, but the total amount of leucine was the same for both meals over the five hours after exercise.

Why do whole eggs work better than egg whites?

The researchers cannot say for certain, but it is likely that the yolk contains extra nutrients essential to muscle growth – it is rich in vitamins, minerals, phytochemicals, phenols and fatty acids.

This Way of Eating Eggs Increases Muscle Growth Process by 45%! | Hardworkout Magazine

Key takeaways

- Eating whole eggs after resistance training increased muscle protein synthesis by 45% compared with eating egg whites with the same amount of protein.

- In the study, ten trained men aged around 21 ate either whole eggs (18g protein, 17g fat) or egg whites (18g protein, 0g fat) after four sets of ten repetitions of leg press and leg extensions.

- Leucine entered the bloodstream faster after egg whites, but the total amount of leucine absorbed over the five hours after exercise was the same for whole eggs and egg whites.

- Whole eggs produced greater activation of mTOR, the cell-signalling enzyme the article describes as the most important factor for muscle growth.

- The researchers cannot explain why whole eggs work better, but suggest the yolk's vitamins, minerals, phytochemicals, phenols and fatty acids play a role.

Why did people start throwing the yolk away?

Going back a few years, the egg was referred to as a cholesterol bomb, and people were simply advised not to eat too many eggs. In the 1990s, it became popular to discard the egg yolk, the very core of the fats in the egg and what was believed to be the main cause of the high cholesterol levels measured in the population. Not only households, but also restaurants began to get rid of egg yolks, and around town, one could buy so-called "power breakfasts" that were good for avoiding high cholesterol. What was essentially done was to "rob" the egg of both nutrients, color, and good taste.

Eventually, bodybuilders and weightlifters followed the trend of discarding egg yolks. The fear that the fatty yolks would ruin the six-pack became too great. The reasoning was simple, a bit too simple… "If you eat fat, you get fat," and the egg yolks contain a lot of it.

Why should you keep the yolk?

Today we are fortunately better informed, but many still throw away the valuable egg yolks. Most don’t even know why they do it, but do it because "everyone else does." Fortunately, a new study from a group of researchers at University of Illinois and University of Toronto has found that there is every reason to enjoy the whole egg, especially the yolk! Eating the whole egg will increase protein synthesis by as much as 45% compared to only eating the egg white.

![The egg yolk contains important nutrients that will ensure optimal muscle growth!](https://hardworkout.no/wp-content/uploads/2018/04/egg-p-2.jpeg)

How was the whole-egg study carried out?

The researchers recruited ten well-trained men aged 21 years +/- 1 year. Each participant was continuously injected with chemically labeled amino acids (labeled so that the kinetics/movements of the amino acids could be measured) while they performed a short workout consisting of 4 sets of 10 repetitions in both leg press and leg extensions. After the workout, the participants received either whole eggs (which also contained labeled amino acids) or egg whites. The whole eggs contained 18g of protein and 17g of fat. The egg whites contained 18g of protein and 0g of fat. The study was conducted as a "crossover study," meaning that all participants underwent both trials with whole eggs and only egg whites.

What happened to leucine and mTOR in the study?

The results from blood tests and muscle biopsies revealed that the amino acid leucine ([which we have written about earlier here](https://hardworkout.no/optimal-mengde-protein/)) was absorbed into the bloodstream faster after participants consumed only egg whites, but the total amount of leucine was the same in both groups over a period of five hours post-exercise. However, when participants ate the whole egg with yolk, they experienced a greater activation of mTOR, an enzyme considered the most important factor for cell signaling for muscle growth. The higher the levels of mTOR, the greater the muscle protein synthesis. Typically, there are three factors that stimulate the increase of mTOR; mechanical stress, growth hormones like IGF, insulin, etc., and amino acids.

Eating whole eggs increases muscle protein synthesis after a workout by as much as 45% more than when consuming only egg whites!

Also read: [Eggs - an old favorite that gives us more than we think!](https://hardworkout.no/egg-gammel-yndling-gir-tror/)

![](https://hardworkout.no/wp-content/uploads/2017/12/egg-1320x1050.jpeg)

What does this mean for your post-workout meal?

Researchers cannot say for certain why muscle protein synthesis is so much higher with the intake of whole eggs compared to eating only egg whites, but it is likely that the yolk contains some extra nutrients that are essential in the muscle growth process. We know that the yolk is rich in vitamins, minerals, phytochemicals (small substances that have been shown to be beneficial for maintaining good health and combating a range of diseases), phenols, fatty acids, etc. Choosing to discard the yolk means you will miss out on all of this and only get the protein. And even though the protein in egg whites is good, it becomes even better if you ensure that your muscles receive even more of the important nutrients they need!

Source

Luoma, TC. (2017). Tip: Eat eggs this way for more muscle. [T-Nation.com](https://www.t-nation.com/diet-fat-loss/tip-eat-eggs-this-way-for-more-muscle)