Eggs: The Nutritional Benefits And Muscle Building Potential - An Essay.

Nutrients in Eggs

Eggs are formed of two parts: the white part (albumen) and the yellow part (yolk). Both the parts of the egg are full of nutrition. There are several nutritional values in egg, such as Vitamin A, vitamin B12, Vitamin E, and vitamin K. It is also rich in minerals such as phosphorous and calcium assists in keeping the bones healthy and strong [1]. Protein is a major diet consumed by the human population through various mediums. People who do heavy exercise have been observed to consume eggs after postexercise; this helps in building up muscles. Not only eggs, but some of the individuals also take vegetables rich in protein while some take animal-based protein-rich diet.

Comparison of the metabolic activity of muscle protein after intake of whole eggs at the time of heavy physical work recovery in males.

Eggs are rich in nutrients, and it is observed that it is consumed in breakfast by most adults in the United States as breakfast. When an individual consumes only the white part of the egg, their intake of eggs is multiple as the fat content is removed. They are only consuming proteins after heavy exercise to build up more muscles for their repair; protein is required to maintain a healthy lifestyle [2]. In this research, it has been found that myofibrillar protein synthesis enhances after heavy exercise when consuming the whole egg than consuming egg whites. The availability of some amino acids increases postprandial, and the leucine oxidation rate enhances in the body. The mixed nutrition such as proteins and other components stimulates muscle anabolism compared with only protein-rich eggs [2].

The better one – consumption of whole egg or egg white post-exercise?

In an article, it has been published that consumption of whole egg ( yolk along with white part) does provide plenty of protein, which is needed by the body after heavy exercise to repair the muscles. On the other side consuming only egg white, a little less effectively stimulates muscle protein synthesis post-exercise. In this study, it has been observed that muscle protein synthesis was much higher in the participants who had consumed whole egg rather than who had consumed only egg white [3]. However, researchers argued that this is observed in males who undergo exercise on a regular basis; these results may not hold true for females and older adults.

Egg contain fat; on average, it contains about 212 mg of cholesterol, not influencing blood cholesterol levels. Eggs are considered for keeping away most heart diseases. Antioxidants, for example, Lutein and Zeaxanthin, are rich in the egg that protect the eyes from detrimental solar rays [4]. One most vital element is choline, found in eggs, an important nutrient for the brain. Zinc is also present to support building up the body's immune system. It also contains antioxidants such as Selenium, which helps fight cancerous diseases [4].

Conclusion

In several kinds of research, it is observed that the whole egg consumption of whole egg usually enhances the myofibrillar protein synthesis in a higher amount than compared with eggs with white parts. Yolk and protein parts, when ingested simultaneously, activate muscle anabolism differentially when it is compared to the only protein-rich part.

References

1. Fernández-Martín F, Pérez-Mateos M, Dadashi S, Gómez-Guillén CM, Sanz PD. Impact of magnetic assisted freezing in the physicochemical and functional properties of egg components. Part 2: Egg yolk. Innovative Food Science & Emerging Technologies. 2018 Oct 1;49:176-83. https://www.sciencedirect.com/science/article/abs/pii/S1466856416303861

2. Van Vliet S, Shy EL, Abou Sawan S, Beals JW, West DW, Skinner SK, Ulanov AV, Li Z, Paluska SA, Parsons CM, Moore DR. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American journal of clinical nutrition. 2017 Dec 1;106(6):1401-12.

https://academic.oup.com/ajcn/article/106/6/1401/4823156?login=true

3. Bagheri R, Moghadam BH, Jo E, Tinsley GM, Stratton MT, Ashtary-Larky D, Eskandari M, Wong A. Comparison of whole egg v. egg white ingestion during 12 weeks of resistance training on skeletal muscle regulatory markers in resistance-trained men. British journal of nutrition. 2020 Nov;124(10):1035-43.

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/comparison-of-whole-egg-v-egg-white-ingestion-during-12-weeks-of-resistance-training-on-skeletal-muscle-regulatory-markers-in-resistancetrained-men/DB6C393EFA2B715100E37ABA968054C5

4. Keshavarz K, Nakajima S. The effect of dietary manipulations of energy, protein, and fat during the growing and laying periods on early egg weight and egg components. Poultry Science. 1995 Jan 1;74(1):50-61.https://www.sciencedirect.com/science/article/pii/S0032579119457003