Right after everyone saw Rocky drinking his eggs whole in the first Rocky movie in the 1970’s, bodybuilders and athletes all over started to do the same.
That changed however as people started to generally care more and more about their health than they used to.
For the past decade or so many fitness fanatics and even the most occasional dieter have decided to completely cut out yolks from their eggs because of fear of high cholesterol.
It is true that it is not the healthiest to swallow a whole carton of egg yolks in one day, but you probably already know that.
You should however start leaving at least 2-3 yolks in every time you eat eggs if you want to increase your muscle building process.
Increased Production of mTOR
What is mTOR? The technical definition is mammalian target of rapamycin.
“In particular, as a core component of both complexes, mTOR functions as a serine/threonine protein kinase that regulates cell growth, cell proliferation, cell motility, cell survival, protein synthesis, autophagy, and transcription.”
Wikipedia
Basically what this means to us is that it’s really good for building muscle.
“mTOR, probably the most important cell-signaling complex for muscle growth. The higher the levels of mTOR, the greater the synthesis of protein.
TNATION
The University of Illinois and the University of Toronto completed a study in 2017 analyzing the effects on protein synthesis when egg whites were eaten post workout vs egg whites with yolks.
Protein synthesis – a naturally occurring process in which protein is produced to repair muscle damage caused by intense exercise.)
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The study tested 10 men all aged 21 that already had experience weight training.
All 10 men were tested both ways (with yolk and without).
STUDY RESULTS
The results of the study showed:
A 45% increase in muscle protein synthesis when egg yolks were digested post-workout compared to plain egg whites alone.
As well as a greater release of mTOR chemicals.
SOURCE: Vliet, Stephan Van, “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, October 4th, 2017
Again don’t go eating dozens of egg yolks a day, but definitely start adding them in more often.
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