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Are you cooking eggs the wrong way? Here’s how to get all the nutrients out of eggs…
—–Important Message—–
Better performance every time a man ejaculates?
I found out my problem… It’s actually “desensitization” and it affects most men like you and me…
But this one simple change turned everything around…
It’s like a warm-up before the race:
Here’s the one simple change that raises your performance each time you come…
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Eggs this way = grow 40% more muscle
Muscle is a good predictor of health as we age.
Muscle helps us move around in the world more effectively and it synthesizes many of the hormones associated with youth.
This study shows that whole eggs stimulate muscle growth in response to exercise much more effectively than egg whites alone.
This human study was conducted at the University of Illinois and published in the American Journal of Clinical Nutrition.
The study enrolled young men to examine the effect of whole eggs or egg whites on muscle synthesis after exercise.
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The men in the study were experienced trainees with an average of about 15% body fat.
These trainees performed four sets of 10 leg presses followed by four sets of 10 leg extensions.
After performing the exercise routine, the trainees ate a meal consisting of whole eggs or egg whites.
Protein content for both meals was similar: 18 g and 17 g.
There was an extra 17 g of fat in the whole-egg meal that was absent in the egg-white meal.
The calorie count for the whole eggs was 226 cal. The egg whites contained 73 calories.
Over the five-hour period after the meal, the researchers sampled multiple biomarkers to assess the participants’ level of muscle synthesis.
“Repeated blood and muscle biopsy samples were collected to assess whole-body leucine kinetics, intramuscular signaling, and myofibrillar protein synthesis.”
Leucine is an amino acid associated with muscle synthesis.
It showed up faster in the blood of the people who had eaten egg whites.
“Plasma appearance rates of protein-derived leucine were more rapid after the consumption of egg whites than after whole eggs.”
BUT the TOTAL amount of leucine available in the blood over the five-hour period was the same in both groups.
“Total plasma leucine over the 5-hr period was similar between the ingestion of whole eggs (68%) and egg whites (66%), with no difference in whole-body net leucine balance.”
Both meals produced an increase in common markers of muscle synthesis.
“Both whole egg and egg white conditions increased the phosphorylation of mammalian target of rapamycin complex 1, ribosomal protein S6 kinase 1, and eukaryotic translation initiation factor 4E-binding protein 1 during postexercise recovery.”
However, when it came to the most direct measure of muscle growth…
…the whole-egg meal significantly outperformed the egg-white meal.
“Whole egg ingestion increased the postexercise myofibrillar protein synthetic response to a greater extent than did the ingestion of egg whites.”
The study showed that, while protein was absorbed in a similar way from both meals, whole eggs outperformed egg whites in the gold standard test of muscle building.
Whole eggs produced 40% more muscle synthesis after exercise than egg whites.
The study did not try to explain why whole eggs outperform egg whites on a gram-for-gram basis for protein.
It may be because egg whites don’t have the same nutritional content as whole eggs (in terms of macronutrients).
Whole eggs are far more nutrient-dense than egg whites.
Most of the macronutrients in eggs are stored in egg yolk.
Egg whites are mostly just protein and water.
“Our data indicate that the ingestion of nutrient- and protein-dense foods differentially stimulates muscle anabolism compared with protein-dense foods.”
So if you want to maximize your muscle growth from exercise you are probably better off having 3 to 4 whole eggs rather than egg whites or egg white powder.
A normal-sized egg has about 7 g of protein – so this study used about three eggs for the meals.
The experimental meal was eaten right after exercise to maximize muscle growth potential.
“We show that the ingestion of whole eggs immediately after resistance exercise resulted in greater stimulation of myofibrillar protein synthesis than did the ingestion of egg whites, despite being matched for protein content in young men.”
You should see a healthcare professional about any problems you are dealing with.
—–Important Message—-
Are the food police wrong?
The food police say: Sugar is bad. White flour is bad. Eat whole this and whole that.
What if they are wrong?
Could the food police be completely off their rockers?
What if the food we eat sucks because it lowers our metabolism and turns us into old men before we are old?
Could certain ingredients exist just to lower our metabolism and make us fat?
Far-fetched? Crazy? You be the judge…
That’s what I have concluded after years of research… And now so many men have found they can effortlessly lose fat, get lean and get hard, naturally…by simply ignoring the food police and doing this instead…
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