News

Whole Eggs for Muscle Growth

by Tia Rains, Ph.D. | Jan 15, 2018
In nutrition science, individual nutrients are often recognized for their specific roles in physiology. We know that calcium is critical for bone health, choline is important for brain development and a lack of vitamin C will result in scurvy. However, whole foods are complex and contain numerous compounds, often leading to effects that extend beyond the sum of their parts.

 This was seen in a recent study published in The American Journal of Clinical Nutrition. Researchers examined the effects of whole egg consumption compared to an isonitrogenous amount of egg whites in healthy young men following exercise. They found that, despite containing the same amount of protein (16 grams), whole eggs resulted in significantly greater muscle protein synthesis versus egg whites.

Egg whites have long been a favorite of athletes and fitness professionals due to their high-quality protein content. The white fraction of one large egg contains 3.6 grams of protein and 17 calories. However, the overwhelming majority of essential vitamins and minerals reside in the yolk, including choline, selenium, and the antioxidants lutein and zeaxanthin. Egg yolks also contain 4.5 grams of fat per large egg, most of which is unsaturated. In addition to the traditional nutrition components, there are a number of bioactive compounds in the yolk, many of which have yet to be characterized.

Which or how many of these components are important in stimulating muscle protein synthesis remains to be determined.  As is always the case with nutrition science, more research is needed.

Reference: Vilet S, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. E-pub ahead of print.

 

Rose AcreTM Recipe of the Month

The Best Chewy Chocolate Chip Cookies

        
          
Ingredients:
  • ½ cup granulated sugar
  • ¾ cup brown sugar, packed
  • 1 teaspoon salt
  • ½ cup unsalted butter, melted
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1 ¼ cups all-purpose flour
  • ½ teaspoon baking soda
  • 4 oz milk or semi-sweet chocolate chunks
  • 4 oz dark chocolate chunk, or your preference
Instructions:
  1. In a large bowl, whisk together the sugars, salt, and butter until a paste forms with no lumps.
  2. Whisk in the egg and vanilla, beating until light ribbons fall off the whisk and remain for a short while before falling back into the mixture.
  3. Sift in the flour and baking soda, then fold the mixture with a spatula (Be careful not to overmix, which would cause the gluten in the flour to toughen resulting in cakier cookies).
  4. Fold in the chocolate chunks, then chill the dough for at least 30 minutes. For a more intense toffee-like flavor and deeper color, chill the dough overnight. The longer the dough rests, the more complex its flavor will be.
  5. Preheat oven to 350°F (180°C). Line a baking sheet with parchment paper.
  6. Scoop the dough with an ice-cream scoop onto a parchment paper-lined baking sheet, leaving at least 4 inches (10 cm) of space between cookies and 2 inches (5 cm) of space from the edges of the pan so that the cookies can spread evenly.
  7. Bake for 12-15 minutes, or until the edges have started to barely brown.
  8. Cool completely before serving.
"This is the day which the Lord has made, Let us rejoice and be glad in it." Psalms 118:24
fmovies

News