Eating egg whites only may be low in fat, but does it make sense to ditch the yolk? Research would suggest not. A study from the American Journal of Clinical Nutrition suggests the combination of protein with egg fat and all may just be a better muscle builder. While the research wasn’t conclusive about what was key in the muscle building response, they believe it may be something to do with “Food Synergy” or in other words natural whole foods may just work best in their evolutionary form.
If we look at the common science (common sense 😊) too, egg yolks contain some fantastic nutrients including omega-3 fatty acid DHA, Vitamins A,D,E and K plus phosphorus and iron minerals. We also know that whole eggs have one of the best amino acid profiles of any food rich in protein. Not to mention, three eggs a day was one of Arnold Schwarzenegger’s diet staples.
The research examined two groups of men. One group ate 3 whole eggs with 17g protein and 18grams of fat. The other had the equivalent protein in egg whites with 0g fat. What they discovered in the analysis was that the whole egg consumption group showed significantly more repair in the muscles than the group who just ate egg whites. This is crucial as it’s this process that is key to increasing muscle.
Then, the researchers took biopsies of the men’s muscles two and five hours later to measure something called their myofibrillar protein synthetic response, or the rate at which their protein fibres repaired themselves following the small tears caused by their workout.
Perhaps this is not enough to completely ditch the protein shake for whole eggs, but you may want to test this and see if it works for you.