Eggs

Eggs are highly nutritious. Once demonized for being high in cholesterol, expertsTrusted Source now see them as a useful source of protein that may have various benefits. Table 1 Amounts of consumed egg protein, effects on skeletal muscle health, and practical implications. Subject Population Weight Management or Loss Protein Intake (g/kg Body Weight/Day or g in Single Dose) Protein Metabolism/Body Composition Practical Implications Authors Healthy young men N/A 0, 5, 10, 20, 40 g egg protein after resistance exercise Maximal muscle protein synthesis reached with 20 g dose 20 g egg protein is optimal single dose for young males Moore et al. (2009) [46] Young female athletes Slight reduction, no difference between groups 1.0 (daily 15 g egg white protein) vs. 1.2 for 8 weeks No differences in body composition or strength changes between groups 15 g dose egg protein as part of 1.2 g/kg/day is not sufficient for female athletes Hida et al. (2012) [48] Young males No change 1.3 (daily 15 g egg white protein) with and without exercise vs. no supplement with exercise for 5 weeks Egg white protein and resistance exercise increased skeletal muscle mass and strength, reduced fat mass 15 g dose egg protein as part of 1.3 g/kg/day diet may be sufficient for young resistance trained males Kato et al. (2011) [50] Resistance-trained young males Increased for both groups 1.5 for both groups, 3 whole eggs vs. isonitrogenous source of egg whites Improved body composition for both groups, larger reduction in body fat percentage and greater increases in strength for the whole egg group, trend of greater lean body mass gains with whole eggs Three whole eggs or an isonitrogenous amount of egg whites is potentially beneficial for trained males consuming 1.5 g/kg/day of protein, whole eggs may have added benefits Bagheri et al. (2021) [51] Older men and women No change 0.9 vs. 1.2 (focused on egg protein) for 12 weeks No difference in body composition or skeletal muscle 1.2 g/kg/day, with a focus on eggs is not sufficient for older individuals Iglay et al. (2009) [49] Older men and women Loss for both groups (−3.3%) 0.8 vs. 1.4 with 3 eggs per day for 12 weeks Lean body mass preserved with 1.4, reduced for 0.8 Sarcopenia is countered by 1.4 g/kg/day with eggs vs. 0.8 during weight loss Wright et al. (2018) [83]