Whole Eggs for the Win

Clean Eating - - BIBTSIT&S &BIBTEISTES - Pur­ple Potato Egg Salad cleaneat­ing.com/eggsalad

If you’re look­ing to build more mus­cle from ex­er­cise, a new study has found that eat­ing whole, un­pro­cessed pro­tein sources like eggs is cru­cial for see­ing no­tice­able re­sults. In a study pub­lished in The Amer­i­can Jour­nal of Clin­i­cal Nu­tri­tion, a group of male par­tic­i­pants con­sumed 18 grams of pro­tein from whole eggs or from egg whites af­ter par­tak­ing in re­sis­tance ex­er­cise. Com­pared to the egg-white group, the whole-egg group saw a dra­matic mus­cle-build­ing re­sponse that was 40% greater. Th­ese find­ings sug­gest that throw­ing away the yolk is coun­ter­ac­tive, says lead re­searcher Ni­cholas Burd, PhD, a pro­fes­sor of ki­ne­si­ol­ogy and com­mu­nity health at the Uni­ver­sity of Illi­nois Ur­bana-Cham­paign. Plus, he notes that egg yolk is richer in pro­tein, es­sen­tial fatty acids, vi­ta­mins and other nu­tri­ents com­pared to egg whites – so when you throw out the yolk you also lose most of the nu­tri­ents. “This study sug­gests that eat­ing pro­tein within its most nat­u­ral food ma­trix tends to be more ben­e­fi­cial to our mus­cles as op­posed to get­ting one’s pro­tein from iso­lated pro­tein sources,” said Burd in a press re­lease. For your next post-work­out snack, try some hard-boiled eggs or scram­ble up a veg­gie-filled omelette or some poached eggs.

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