A nutritionist’s guide on how to maximise gains from your daily protein intake
Written by Pooja Udeshi
For years, fitness enthusiasts have debated whether to eat the whole egg or stick to egg whites. While egg whites are often preferred for their high protein and low-fat content, new science is proving that whole eggs have a clear edge, especially when it comes to building muscle.
In fact, a study in 2017 had also shown that whole eggs stimulate 42 per cent more muscle protein synthesis compared to eating just egg whites — even when both contain the same amount of protein. That’s a significant difference for anyone aiming to gain lean muscle. But what makes the yolk so special?
More than just protein
Egg whites are primarily made up of albumin, a high-quality protein that’s excellent for muscle recovery. However, they lack many of the supporting nutrients that are found in the yolk. The yolk is a nutritional powerhouse rich in the following:
- Healthy fats, which help in hormone regulation and nutrient absorption.
- Dietary cholesterol, which has little impact on blood cholesterol levels but is essential for testosterone production, a key hormone for muscle growth.
- Fat-soluble vitamins A, D, E, and K are crucial for muscle repair, immune function and energy metabolism.
- Micronutrients like choline and selenium are important for brain health, nerve function and antioxidant protection.
- Phospholipids support cell structure and recovery post-exercise.
- These nutrients enhance the anabolic or muscle-building response of the body, meaning your muscles utilise the protein more effectively when consumed with the yolk.
A Complete Source of Amino Acids
Whole eggs contain all nine essential amino acids, making them a complete protein. While egg whites also contain these amino acids, the presence of fats and vitamins in the yolk helps improve their absorption and utilisation, creating a more powerful response for muscle growth.
How regular people, especially the elderly, too can have whole eggs
While whole eggs are often associated with athletes or bodybuilders, they offer significant health benefits for regular individuals and the elderly as well. Contrary to old myths linking egg yolks to heart disease, recent research shows that moderate consumption of whole eggs is safe and nutritious for most people.
For the elderly, whole eggs provide high-quality protein to prevent age-related muscle loss (sarcopenia) as well as important nutrients like vitamin D, choline and B12 that support brain function, bone strength and overall vitality. Including one to two whole eggs in a balanced diet can be a simple, affordable way for older adults to maintain strength, improve immunity and support healthy ageing. Of course, those with specific medical conditions should consult their healthcare provider — but for most, eggs shouldn’t be feared.
Unless you’ve been specifically advised by a doctor or dietitian to avoid yolks, you should make whole eggs a regular part of your muscle-building diet. When it comes to maximising the gains from your protein intake, whole eggs are better than egg whites.
