30 Seconds SummaryResearch Spotlight: Whole egg vs. egg white ingestion during 12 weeks of resistance training
- Eggs are a high-quality protein source with a complete amino acid profile, equivalent to whey in protein quality based on the PDCAAS score.
- The study investigated the effects of consuming whole eggs versus egg whites post-resistance training on muscle growth, body composition, and strength over 12 weeks.
- 30 male participants, all resistance-trained, were divided into two groups: one consumed 3 whole eggs, and the other 6 egg whites immediately after exercising.
- Both groups followed a thrice-weekly, periodized resistance training program for 12 weeks, with sessions categorized as light, moderate, and heavy days.
- Dietary intake was monitored and showed no significant differences in total calories and macronutrients between the two groups during the study.
- The whole-egg group showed greater increases in quadriceps strength and decreases in body fat percentage than the egg-white group.
- Increases in lean body mass were more pronounced in the whole-egg group, though both groups saw similar increases in quadriceps muscle size.
- The findings suggest that whole eggs might offer slight advantages over egg whites in enhancing strength and improving body composition when protein intake is matched.
Stronger By Science
Jack Quint
