NUTRITION – EGGS


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 February – 2018
– Study: https://www.ncbi.nlm.nih.gov/pubmed/28978542
– 10 resistance-trained men [aged 21 ± 1 y; 88 ± 3 kg; body fat: 16% ± 1%
– 18 grams of protein in the form of whole eggs or as egg whites after a bout of resistance exercise
– Because the yolk was included in the whole eggs treatment, this treatment had 17 grams of extra fat
– Why did whole eggs stimulate muscle protein synthesis more compared to the egg whites?
AMINO ACID CONTENT?
– Amino acid composition was nearly identical between the whole eggs and egg whites, and therefore not a likely explanation of the difference
ENERGY CONTENT?
– Energy content: 256 vs 73 kcal for the whole eggs and egg whites
– The addition of large amounts of carbohydrates to protein do not increase muscle protein synthesis rates (3)
FAT?
– The effect of adding fat to protein has inconsistent results (4,5)

INSULIN?
– The consumption of whole eggs led to a greater insulin response. which has been suggested to be an anabolic hormone
– However, insulin does not stimulate muscle protein synthesis rates (6)
CHOLESTEROL?
– The authors speculated that the additional nonprotein nutrients that the egg yolk provides such as microRNAs, vitamins, minerals, and lipids, could influence pathways for protein transcription and/or translation, thereby affecting protein synthesis
– Another potential nutrient that the authors did not mention is cholesterol
– Cholesterol has been shown to increase muscle protein synthesis rates (7)
– Because we don’t know which nutrient(s) in the yolk were responsible for the increased anabolic response, it’s hard to know if other food items would provide similar effects
– It’s commonly believed that a high cholesterol intake will cause coronary heart diseases and that you should, therefore, remove the egg yolk
– However, the evidence for this relation is actually very weak (8,9)
– Moreover, daily consumption of eggs is not associated with an increased risk of coronary heart disease or stroke (10)

 

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