Whole Eggs VS Egg Whites For MUSCLE Building (Science Revealed)
🍳Eating whole eggs instead of egg whites helps you build more muscle!
This is what a 2018 study shows [1].
Muscle protein synthesis was found to be higher when the participants consumed the 18g of protein through whole eggs, compared to 18g of protein from egg whites.
💪So even if you consume the same amount of protein, whole eggs will stimulate muscle growth better.
Whole eggs likely stimulated muscle growth better because the egg yolk also contains different vitamins and minerals that are beneficial to muscle recovery.
Of course, a whole egg does contain more calories than egg whites. So if you need to save on calories, it is possible to do a combination. Like having 3 whole eggs and 2 egg white omelet mixed with some veggies. This gives you 27g of protein with just about 370 calories.
Just make sure you do not drink your eggs raw. I know Rocky made it look cool, but research shows that when you drink raw eggs, only 51% of the protein is digested.
📚Scientific Reference (PMID):
1. 28978542
2. 9772141