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Whole Eggs Uniquely Support Muscle Health

Marie Spano, MS, RD, CSCS, CSSD

Physical Performance

Featured article in the SpringĀ 2019 Issue of Nutrition Close-Up; written by Marie Spano, MS, RD, CSCS, CSSD

Healthy strong muscles are important throughout the lifespan.

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Resistance training and sufficient dietary protein help support muscle maintenance and strength. Research has shown the importance of both the total amount of protein consumed each day as well as the amount of protein per meal. However, emerging research is showing other factors within food, besides protein, influence the synthesis of new proteins in muscle.

Over the past several years, scientists haveĀ examined how amino acids and isolated sourcesĀ of protein impact muscle protein synthesis.Ā This research serves as a foundation to betterĀ examine aspects beyond protein.Ā Leucine, an essential amino acid,Ā turns on the machinery driving theĀ synthesis of new proteins in muscle.Ā While leucine is the switch turning thisĀ process on, all essential amino acidsĀ are necessary to provide the buildingĀ blocks for muscle protein synthesis toĀ be running optimally. Quality sourcesĀ of protein including whey, egg, soy andĀ beef contain all essential amino acids inĀ appreciable quantities to support thisĀ process. Yet studies comparing protein-richĀ drinks and whole foods have ledĀ to results that cannot be explained byĀ differences in leucine or the amount ofĀ high quality protein consumed.

One recent study was designed to examine howĀ protein, in its whole, natural state in the formĀ of eggs, impacted muscle protein metabolicĀ responses. Researchers took resistance-trainedĀ men and gave them either whole eggs or eggĀ whites, each containing 18 grams of protein, afterĀ exercise. Both the whole eggs and egg whitesĀ turned on the synthesis of new proteins in muscle.Ā However, whole eggs increased muscle proteinĀ synthesis to a greater extent than egg whites. InĀ this study, the authors noted that differencesĀ between whole eggs and egg whites cannot beĀ explained by leucine content, the appearance ofĀ leucine within the bloodstream, or variances inĀ the muscle signaling pathway. Researchers suggestĀ there may be something about the whole eggĀ matrix, which consists of high-quality protein, fat,Ā vitamins and minerals, that may support a greaterĀ response in muscle compared to the responseĀ seen with egg whites.

Whole foods that are good sources of protein, suchĀ as eggs, provide a package of nutrients that mayĀ lead to greater muscle protein synthesis thanĀ equal amounts of isolated protein. Whole foodsĀ have a unique food matrix that include not onlyĀ protein, but also vitamins, minerals, fats and otherĀ compounds that cannot be deconstructed andĀ isolated or put back together with the same result.Ā As evidence mounts to support the benefits of non-proteinĀ food compounds or the synergistic actionĀ of compounds found in whole foods, consumersĀ would be wise to follow the age-old advice fromĀ registered dietitians: eat more whole foods closerĀ to the way these foods are found in nature.

Marie A. Spano, MS, RD, CSCS, CSSD, is a nutrition communications expert and one of the country’s leading sports nutritionists. Spano has appeared on CNN as well as NBC, ABC, Fox and CBS affiliates, and authored hundreds of magazine articles and trade publication articles. She is lead author of the textbook Nutrition for Sport, Exercise and Health and co-editor of the NSCA’s Guide to Exercise and Sport Nutrition (Human Kinetics Publishers).

  1. van Vliet S, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017;106(6):1401-1412.

  2. Burd NA, et al. Food-first approach to enhance the regulation of postexercise skeletal muscle protein synthesis and remodeling. Sports Med 2019;49;Supplement 1: 59-68.

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