Generations of bodybuilders and fitness enthusiasts have literally thrown away their gains by trashing their yolks in favor of “healthier” egg whites.
Scientists from the University of Illinois at Urbana-Champaign and the University of Toronto set out to compare the muscle protein metabolic response of whole eggs vs. egg whites during exercise recovery.
The whole egg group saw significantly larger increases in muscle protein synthesis than the whites-only group.
It wasn’t even close. The whole egg group experienced 40% greater protein synthesis, thanks to the high concentration of micro-nutrients, vitamins, minerals, lipids and amino acids found in the yolk.
This isn’t to say egg whites are bad. But this study confirms that for anyone trying to build muscle, whole eggs are a superior choice – and it doesn’t hurt that they taste way, way better either.
But what about cholesterol? Isn’t it unhealthy to eat eggs regularly?
Probably not. In fact, in ten recent studies researchers similarly concluded the consumption of 6 to 12 eggs per week had no impact on plasma concentrations of total cholesterol, low-density lipoprotein-cholesterol, triglycerides, fasting glucose, insulin or C-reactive protein.
So go ahead and get yolked.
Build triceps with this highly effective (but excruciating) drop set.
Tip: Try the at-home Leg Day exercise that’s so good you’ll do it even when the gym opens up.