Egg whites can be as good as whole eggs for muscle gain
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Which is better for building muscle, egg white or yolk?
What about both?
Eating only egg whites is no better or worse for muscle gain than eating the whole egg, according to a new pre-print review in the International Journal of Sports Nutrition and Exercise Metabolism.
In this review, researchers looked at several studies on the effect of whole eggs on muscle gain, revealing that the evidence is just too scarce to declare it the best way to have your eggs.
There are plenty of reasons some people prefer to eat egg whites over whole eggs, especially if they are watching their cholesterol or calorie intake, but according to the study, they don’t miss out on any gains over those who prefer. have their egg and eat it whole.
Now here are the benefits of eating whole eggs over egg whites as shown in the study, including increased microRNAs for better muscle development, additional vitamins and minerals like B12, calcium, magnesium and choline for brain function.
When it comes to protein, three whole eggs contain between 18 and 20 grams depending on the size. However, there is no evidence that ingesting whole eggs alone will make you fatter than those who only eat egg whites.
One thing to note is that those who ate whole eggs in the study improved muscle protein synthesis, that is, muscle repair after training, compared to those who ate only whites. of eggs.
In short, if your primary goal is muscle mass rather than muscle recovery, egg whites are not a bad choice, especially if you are excluding egg yolks for a specific reason. Otherwise, go ahead and grab a yolk or two.
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