Protein is a macronutrient that is essential for a balanced diet. However, if you want to build muscle, you’ll need to consume more protein than the average person.

Bodybuilders sometimes opt to drink whey protein shakes to boost their protein intake, but according to a study published in The American Journal of Clinical Nutrition, it may be better to consume whole eggs if you want to start muscle building.

Findings from the study suggest that people who consume at least 18 grams (g) of protein from whole eggs build protein in their muscles differently from people who consume egg whites after resistance exercise.

The process, named “protein synthesis,” takes place during the post-workout period. Researchers reported that the post-workout muscle-building response in those who consumed whole eggs was 40 percent greater than in those who simply ate the same amount of protein from egg whites.

This discovery implies that instead of throwing away egg yolks, gym-goers who wish to build muscle should consume whole eggs to maximize their dietary protein intake from eggs.

Nicholas Burd, a University of Illinois professor of kinesiology and community health, spearheaded the study. He explained that egg yolks have protein, other key nutrients and other food components that are lacking in egg whites. These yolks even contain something that boosts the body’s ability to utilize protein in the muscles.

Egg whites help build and repair muscles

For their experiment, Burd and his team observed 10 young male participants who finished a single set of resistance exercises. The volunteers then consumed either whole eggs or egg whites containing 18 g of protein.

The scientists administered infusions of two important amino acids, stable-isotope-labeled leucine and phenylalanine, to the participants. The amino acids let the scientists monitor the amino acid levels in the participants’ blood and muscles.

The team took repeated blood and muscle biopsy samples to assess how the egg-derived amino acids showed up in the blood and in protein synthesis in muscles before and after the resistance exercise and eating.

With the labeled eggs, the scientists confirmed that consuming either a whole egg or egg whites results in the same amount of dietary amino acids in the blood. They found that at least 60 to 70 percent of the amino acids were available to build new muscle protein.

This implies that the source of protein, be it whole eggs or just egg whites, makes no difference. The scientists explained that the number of dietary amino acids in your blood after a meal can be measured to determine how effective a certain food is for the muscle-building response.

But when the researchers directly measured protein synthesis in the muscle, the results painted a different picture. They found that participants who ate whole eggs right after the resistance exercise had greater muscle-protein synthesis than those who ate only egg whites.

Burd said that modern society places great importance on protein nutrition, and research suggests that people need more protein in their diet to maintain overall health.

He concluded that as the global population increases, people must work together to develop cost-effective and sustainable strategies for improving the use of protein in the diet.

Thanks to their study, Burd and his colleagues were able to confirm that eating protein in its natural food matrix is more beneficial for the muscles than consuming protein isolated from the same food source.

Other superfoods you can eat to build muscle

If you want to eat other kinds of food that can help you build muscle, check out the list of superfoods below:

• Fish oil — Fish oil helps reduce joint and skin inflammation, lowers body fat and increases testosterone levels.
• Wild salmon — One of the best sources of omega-3 fatty acids, wild salmon also gives you 20 g of protein per 100 g serving.
• Berries —  Berries are chock-full of strong antioxidants that prevent cancer and heart and eye diseases. You can combine cranberries, raspberries, blackberries and/or blueberries with some oatmeal.
• Quinoa — The South American “king of grains,” quinoa contains more fiber and protein than rice or oats. It’s also gluten-free.

Work out regularly, follow a balanced diet and eat whole eggs if you want to build strong and healthy muscles.

Sources:

ScienceDaily.com

StrongLifts.com