Once the general public accepts that dietary cholesterol is not a concern for cardiovascular disease risk, foods that have been labeled as high-cholesterol sources, including eggs, may be appreciated for their various other dietary components. One of ...
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"Finally, animal research points to the potential benefits of individual amino acids for lean body mass maintenance. Kido et al. [
85] fed rats casein, albumin, or egg white protein for 14 days and found a significant increase in the growth of the soleus and extensor digitorum longus muscles after egg white consumption as compared to casein. Muscle arginine matched muscle growth, and the addition of arginine to the casein diet led to matching muscle growth from egg white protein. The authors contributed this increase in muscle growth to arginine’s role in stimulation of insulin and IGF-1."
"Research with rats points to the potential benefits of egg protein over the high-quality milk protein casein. Matsuoka et al. [
53] fed male rats diets containing 20% egg white protein or casein for 4 weeks, with pair feeding to match intake. The researchers reported greater average carcass protein mass and gastrocnemius leg muscle weight and lower carcass triacylglycerol and abdominal fat mass in rats fed the diet containing egg white protein. The authors attributed these changes to a few potential mechanisms, including greater net protein utilization for egg white protein (95%) as compared to casein (70%), placing an emphasis on the high digestibility of egg protein [
54]. In addition, the research group previously reported reduced lipid absorption with egg white protein consumption [
55], and egg white proteins have been shown to inhibit lipase activity [
56] possibly contributing to the reduction in abdominal fat. Further research is necessary to assess the effects of long-term intake of egg protein compared with other high-quality proteins on skeletal muscle and body composition.
"The amount of the essential amino acid leucine provided in a protein source is critical since it is the strongest stimulator of muscle protein synthesis [
57]. In fact, the leucine content of a protein source alone can independently predict a food’s ability to stimulate muscle protein synthesis [
45]. The recommended amount of leucine for maximal stimulation of muscle protein synthesis is between 700–3000 mg [
34]. One egg provides ~500 mg of leucine in just 72 calories, making this an excellent option for meeting this proposed “leucine threshold” [
34].
In order to meet meal requirements to maximize muscle protein synthesis, the incorporation of whole foods that are nutrient dense and contain high-quality protein is vital, particularly at breakfast. The yolk of an egg provides ~40% of its protein [
58]. Given that nutritionists and other health professionals have often recommended for many years to consume only the egg white of an egg, a substantial amount of high-quality protein is often removed, further reducing protein intake at meals that already provide inadequate amounts of protein. Additionally, Van Vliet et al. [
58] reported that when matched for protein content, consumption of whole eggs resulted in greater stimulation of myofibrillar protein synthesis than egg whites after resistance exercise for young men. Bagheri [
51] also found greater strength gains, as described above, when comparing whole egg consumption to egg whites after resistance training. This may be related to the other contents of the yolk, such as phospholipids, microRNAs, or other micronutrients [
59]. Additional research by Evans et al. [
60] indicates increased muscle protein synthesis for older adults after supplementation with fortetropin, a complex of protein and lipids made from egg yolk that has been shown to stimulate the mammalian target of rapamycin (mTOR). The lipid portion of this supplement, along with factors found in egg yolk may be important for greater stimulation of muscle protein synthesis and subsequent strength gains."