Protein Synthesis refers to the rate at which your body builds muscle. And I’m about to tell you how to jack that up 45%.
Interested? Of course you are! I would be!
So…do you eat eggs? You should. They are a perfect muscle-building food. No, seriously, they really are.
Eggs are a complete protein and have the highest bio-availability score – 100 (well, that was before they found and tested whey protein and gave it a score of up to 159).
And you can get 45% higher protein synthesis levels with eggs…BUT…only if you don’t make this mistake…
STOP THROWING AWAY ALL THE YOLKS!
Yep. And that’s according to research at the University of Illinois and the University of Toronto .
Here’s what happened…
10 young men with lifting experience trained and then were immediately given either whole eggs or just egg whites.
Since losing yolks removes 3g of protein per egg, they added more egg whites to give an equal supply of protein to both groups.
Both groups digested 18g of protein, with the ‘whole egg’ group also taking in 17g of fat from the yolks.
By the way, this was a crossover study, which means that the participants did both tests at different times to make the results more reliable.
NOW THE RESULT…
The group eating whole eggs (yolk and white) jacked up protein synthesis levels on average 45% over the egg white group.
NOTE: If you found this interesting, I put together a guide of the 5 best proteins to eat BEFORE training – not all proteins are created equal! Make sure you are getting the best gains possible. Pop in your details below to get it free (zero spam policy).
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At all times (except nearing the end of a cutting cycle to get ripped abs – you’ll need to lose some yolks) the message is…eat your eggs whole.
After training, 18g really isn’t enough. Research that I have previously commented on has shown that 40g protein from whey taken after training produces the best gains. So which whey product do I recommend?
I use MyProtein as it’s basically the only brand I trust. I posted a video on my facebook here to show you why you can trust their supplements to contain exactly what they’re supposed to.
You can get MyProtein Whey on Amazon USA here | And you can get MyProtein Whey on Amazon UK here
This is the UK/Europe MyProtein site | This is the USA MyProtein site
So slam that whey down after your Targeted Hypertrophy Training (THT) workouts to make rapid progress!
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P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Reference:  “Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men.” Vliet, Stephan Van. Am J Clin Nutr, October 4th, 2017.
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Love when you post these interesting study findings Mark. Keep it coming!
Mark, could you point me to a good resource or give your own two cents as to why egg yolks wont increase bad cholesterol especially when carbs are low. I promote your methods to many ad this is an issue which often crops up
Thanks Mark !
Ill be sure from now on to eat all my yolks…
But how much is too much ? Can someone eat 5 eggs with yolk each morning ?
Looks like being lazy this time paid off! taking out the yolk takes too much time so ive always eaten it. I also mainly have boiled eggs as a protein snack during the day and fry, scramble etc them when having them as meals so no way to remove the yolk for a boil.
Interestingly though when I was looking up nutritional values for eggs (boiled or fried) they show 5-7g of fat rather then 17g.
@ Darshan… to point out that testosterone is made up of 95% cholesterol. Eggs are high in the good cholesterol (HDL) High cholesterol is not the cause of heart disease or blocked arteries. Cholesterol serves an anti-inflammatory, You can google the cholesterol myth and you will see that the medical industry have lied to us about cholesterol and how we need to take medication for it. If you’re eating high sugary foods and stressed alot’ arteries will become inflamed so your liver will produce more cholesterol for the inflammation, its scar tissue build up that starts to clog the arteries, not cholesterol. I know plenty of people, including myself that eat up to 10 whole eggs a day and perfectly healthy with a fantastic cholesterol score.. so eat them eggs buddy!!!
Thanks for the useful information! Do you have a link for MyProtein Whey on Amazon.ca?
@Cameron. 5-7g is for 1 egg. They ate more than 1 in the study.
@Darshan Weerasinghe. A couple of posts I have on cholesterol cover it
Dietary cholesterol has no effect on serum cholesterol for most people. Some up to 20% difference at the very most. Half of people that die of heart disease have normal or low cholesterol levels. Total cholesterol levels don’t indicate anything. But there’s good books out there on it like The Cholesterol Con.