Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Egg protein is scientifically validated as an effective protein source for supporting body building. Egg protein contains all nine essential amino acids in optimal ratios, making it a "complete" protein. Its biological value (BV) and protein digestibility-corrected amino acid score (PDCAAS) are among the highest of all food proteins, meaning it is efficiently digested and utilized for muscle protein synthesis. Numerous studies have shown that dietary protein intake, especially after resistance training, enhances muscle repair and growth. Specifically, egg protein is rich in leucine, a key amino acid that triggers muscle protein synthesis via the mTOR pathway.

Classic research from the 1990s onwards has compared egg protein to other protein sources (e.g., whey, casein, soy) and found that it is highly effective for building lean muscle mass. For example, a 2017 study published in the American Journal of Clinical Nutrition showed that whole egg consumption after resistance exercise stimulated greater muscle protein synthesis than egg whites alone, suggesting additional beneficial compounds in yolk might contribute. While whey protein is sometimes preferred for its faster absorption, egg protein remains a gold standard due to its amino acid profile and digestibility.

In summary, the use of egg protein for bodybuilding is strongly supported by scientific evidence, and it has a long-standing role in nutrition for athletes and strength training individuals.

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