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Thread: Three whole eggs provide more muscle growth than six proteins

  1. #1
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    Three whole eggs provide more muscle growth than six proteins

    Three whole eggs provide more muscle growth than six proteins
    Three whole eggs provide 18 grams of protein and 17 grams of fat. Six egg proteins - so without the yolks - also provide 18 grams of protein, and nothing else. Based on that data you would think that bodybuilders benefit more from a meal with 6 egg proteins than from a meal with 3 whole eggs: just as many proteins for their muscle growth, but no fat that they have to lose again. But according to American sports scientists at the University of Illinois at Urbana-Champaign, it's not that simple.
    Study

    The researchers got 10 male students, who had experience with strength training, to train their legs on two occasions. The students were then given a meal with whole eggs on one occasion and a protein meal on the other.Results
    When the researchers looked at the changes in leucine concentration in the blood of the test subjects, and calculated how much muscle mass the test subjects built up after their workout and egg intake, they saw no difference between the effect of the proteins and the whole eggs.

    Mapping the whole-body leucine metabolism is not the only way to determine whether someone is building muscle mass. You can also remove muscle cells from test subjects and look at the incorporation of labeled amino acids. Then you determine the myofibrillar protein synthesis rate . When the researchers did that, they saw that whole eggs increased the myofibrillar protein synthesis rate more than the proteins.


    Mechanism
    The researchers do not understand exactly why whole eggs have a greater muscle-strengthening effect than proteins, but perhaps found an indication of a possible mechanism: the researchers found more activated p70S6K1 in the muscle cells of the subjects who had eaten whole eggs.


    Conclusion
    " In conclusion, we show that postexercise myofibre protein synthesis rates are stimulated to a greater extent after the consumption of whole eggs than after the consumption of egg whites in healthy young men, despite being matched for protein content, " write the researchers.

    " Future work is required to identify the potential role of nonprotein food components to contribute to the stimulation or postprandial muscle protein synthesis rates in humans ."
    " This information is important because other nutritional components may contribute to food protein requirements and particularly when dietary protein is consumed in moderate amounts (15-20 g protein / meal) ."
    Zeurpuntje
    The meals were not isocaloric. So it could just be that a meal with six proteins and a little olive oil [let's just call you] has a completely different effect on muscle growth.

    Sponsor
    The study was funded by the US Department of Agriculture.

    Source:
    Am J Clin Nutr 2017; 106: 1401-12.


    Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men
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  2. #2
    Growing Brother
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    Great informative post.

    A lot of people are "scared" of fats but I'm a firm believer that they play an important role in muscle growth and overall health.

    I mix it up a little depending on my current goals but I still eat whole eggs on a cut, though usually fewer. Sometimes I'll have 1-2 whole eggs and 4-5 whites.

  3. #3
    EVO V.I.P. P0N's Avatar
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    Good information, and yes you definitely need fats. The common dieting American is grossly misinformed

  4. #4
    Moderator stevesmi's Avatar
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    fat is bad! says the sugar industry

    ask any doctor or dietician and they will tell you fat causes high cholesterol, fat makes you fat, etc. it is all cookie cutter info parroted thanks to big sugar.

    we have been eating fats for 2M years. our diets were fats + fruit. yet suddenly in the past 50 years fats and fruit are bad. yet things out of cardboard boxes are good and sugar is perfectly fine 'in moderation' they say. you should never put refined sugar in your body EVER. same with refined oils EVER. bad news for those of you who eat out

    in any event the quality of eggs makes a difference. the chicken who is loose outside free to eat seeds, bugs, worms and feel that warm sunshine on their body is going to have way more nutrition then one stuck in a cage or barn eating yucky crap the farmer gives them. so make sure you READ THE CARTON. you likely won't find good quality eggs from a supermarket and def won't at walmart lol. you gotta either find a local farm that has high quality eggs or get them from a good store. look for the HUMANE FRIENDLY sticker.

    the ones that say cage free don't mean shit, they still could be cooped up in a barn and cagefree could mean they spend an hour outside the cage. those are the chickens that spread disease and how you are scared into not eating undercooked eggs. if you listen to me and get high quality eggs you won't need to worry about salmonella or any of that shit
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