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Whole eggs better for muscle building and repair than egg whites

If you've been working out and building muscle for any length of time, you've probably ate a ton of e

Bodybuilding Science Review

March 31 · Issue #48 · View online

If you’ve been working out and building muscle for any length of time, you’ve probably ate a ton of eggs.
With Easter coming up, I thought I’d send you a quick recap on eggs. We’ll see if eggs are safe and good to build muscle. But just for fun, let’s start with the story of Easter eggs.
From what I understand, according to tradition, after Jesus’ ascension into heaven, Magdalene presented herself to the Emperor Tiberius Caesar in Rome. Her goal? To proclaim the resurrection of Jesus Christ… with an egg in hand to illustrate her message.
The emperor, mocking her, said that Jesus had no more risen than the egg in her hand was red. As the story goes, the egg immediately turned red as a sign from God to illustrate the truth of her message.
And that’s, it seems, why eggs have been linked to Easter for thousands of years.
Back to bodybuilding. Are eggs safe to eat? For years, we were told they weren’t. But according to this review by Kris Gunnars, they seem indeed safe. In summary:
- “Many observational studies show that people who eat eggs don’t have an increased risk of heart disease, but some of the studies do show an increased risk in diabetics.”
- “The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people who are trying to stay healthy.”
Personally, I’ve been eating 4 eggs a day for about 9 years and my blood work always come back good. I like eggs.
Moving on, let’s look at building muscle and losing fat.
- Egg breakfast enchances weight loss (a 2008 study) showed exactly what the title says.
- An egg contains 6 grams of protein, the muscle-building nutrient. But make sure you eat whole eggs, because according to ScienceDaily:
“People who consume 18 grams of protein from whole eggs or from egg whites after engaging in resistance exercise differ dramatically in how their muscles build protein Specifically, the post-workout muscle-building response in those eating whole eggs is 40 percent greater than in those consuming an equivalent amount of protein from egg whites, the team found.”
In short, eggs seem safe and good for building muscle (especially whole eggs).

Happy Easter!

Carl Juneau, PhD

Whole eggs better for muscle building and repair than egg whites -- ScienceDaily
Egg consumption and high-density-lipoprotein cholesterol. - PubMed - NCBI
Normal Plasma Cholesterol in an 88-Year-Old Man Who Eats 25 Eggs a Day — Mechanisms of Adaptation | NEJM
Egg breakfast enhances weight loss | International Journal of Obesity
Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies | The BMJ
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