Keto Means
Keto Means
Photo: Klaus Nielsen
The whole egg group increased testosterone levels by 2.4 ng/ml, while the egg white group increased levels by 0.7 ng/ml; however, the additional increase in testosterone levels induced by whole eggs intake was not sufficient to enhance gains in muscle mass (Bagheri et al., 2021).
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Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more...
Read More »Key Points ▸ Whole egg is a potential food source for enhancing muscle mass, irrespective of its protein content. ▸ Egg yolk contains several nonprotein components that may have anabolic properties. ▸ Cholesterol intake from eggs may exert some influence on testosterone levels, but its anabolic effect seems to be minimal for promoting muscle hypertrophy. ▸ Whole egg intake seems to promote a greater acute muscle protein synthesis (MPS) response when compared with egg white in young men. ▸ Limited evidence shows that whole egg intake does not promote higher muscle mass gains than white egg intake in young men. Chicken eggs are commonly ingested by the general population at breakfast (U.S. Department of Agriculture [USDA], 2013), as well as by physically active individuals as a regular component of a high-protein diet (Faber et al., 1986). A medium egg weighs approximately 50 g (33 g egg white and 17 g yolk), of which 12.5% of its mass corresponds to protein (mainly albumin; USDA, 2019). Albumin is a high-quality protein source (Moore et al., 2009; USDA, 2019), requiring an intake of approximately 20 g to maximally stimulate MPS in a single meal (Moore et al., 2009). The yolk comprises ∼40% of the total protein in an egg (USDA, 2019; van Vliet et al., 2017) as well as containing several other nonprotein nutrients with potential anabolic effects such as microRNAs, vitamins, minerals, lipids, phosphatidic acid, and other phospholipids (Baier et al., 2015; Capiati et al., 2002; Halevy & Lerman, 1993; Joy et al., 2014; McClung et al., 2007; Weihrauch & Son, 1983; Yasuda et al., 2014), suggesting that whole eggs may be a potential food source for enhancing muscle mass, irrespective of its protein content. To evaluate the possible effect of yolk and its nutrients intake on muscle mass, recent studies have compared the effects of whole egg versus egg white intake on MPS (van Vliet et al., 2017) and muscle mass gain in resistance-trained individuals (Bagheri et al., 2020, 2021). Thus, the purpose of this narrative review is to discuss the current evidence as to the effects of whole egg intake on muscle mass, exploring the possible effects of egg yolk compounds that may contribute to skeletal muscle accretion beyond those of egg white alone. We also aim to highlight gaps in the current literature on the topic and help to provide direction for future research. Potential Limitations of the Current Evidence and Suggestions for Future Studies We should highlight that is not fully clear whether egg yolk intake (or whole egg) has beneficial effects on MPS or muscle mass, since few studies have sought to investigate this topic (Bagheri et al., 2020; van Vliet et al., 2017). To date, only one study (van Vliet et al., 2017) assessed the effects of egg yolk intake on MPS; and one intervention (evaluated in two studies ; Bagheri et al., 2020, 2021) evaluated the chronic effects of egg yolk consumption on muscle mass. In addition, all current studies were performed in young men (Bagheri et al., 2020; van Vliet et al., 2017); therefore, the effects of whole egg intake on MPS and muscle mass in other populations such as women, older adults, and individuals with muscle wasting diseases remain undetermined (Figure 1b). For the comparison of whole egg versus egg white intake on MPS, we suggest future studies evaluating the effects of yolk intake in individuals ingesting higher doses of protein (∼0.30 g/kg per meal), as well as different amounts of eggs. The conclusion about the chronic effects of whole egg versus egg white intakes on muscle mass is still in its infancy. The only intervention on the topic showed no effects of egg yolk intake on muscle hypertrophy in young adults when performing resistance training in combination with a high protein diet (∼1.4 g/kg; Bagheri et al., 2020, 2021). Hence, future studies should seek to evaluate the effects of egg yolk intake on muscle mass in individuals with suboptimal protein intake (<1.2 g/kg). An important limitation of the current literature when comparing the anabolic effects of whole eggs and egg whites is the absence of a double-blind design, since the volunteers of the studies knew what they were ingesting. Certainly, it is difficult to blind participants to whether they are consuming whole eggs versus egg whites. Thus, the provision of powdered eggs (whole or only white), as well as liquid industrialized forms, may be an effective substitute to compare the effects of whole eggs versus egg whites in a double-blind fashion. However, it is also important to mention that liquid egg products generally have additives that can limit the extrapolation of the results to whole eggs. Future studies also should assess the chronic effects of egg yolk intake on muscle mass when consuming higher amounts of eggs (>5 units per day) to increase the intake of yolk nutrients. We also suggest that studies evaluate the effects of egg yolk intake under conditions both with and without exercise, during bed rest, and when the goal is muscle maintenance (longitudinal studies) or the attenuation of anabolic resistance in older adults.
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Mozzarella (Whole Milk) With a total carb count of 1 gram per ounce, it is yet another keto-friendly cheese to keep on-hand. Mozzarella also...
Read More »Conclusion Given the relative paucity of research on the topic, strong inferences cannot be drawn as to whether egg yolk intake (or whole egg) has beneficial effects on MPS or muscle mass. The limited current evidence suggests that egg yolk intake seems to enhance acute increases on myofibrillar protein synthesis, but these effects do not seem to translate into improved muscle mass, at least in young men. That said, this conclusion is based on very limited evidence and more studies are needed to better evaluate the effects of egg yolk (or whole eggs) intake on muscle mass not only in young men, but also in other populations such as women, older adults, and individuals with muscle wasting diseases.
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