Eggs are the Gold Standard
Eggs are known as the gold standard for measuring protein quality. One whole egg provides 6 grams of protein with only 70 calories. High-quality proteins, such as eggs, allows for rapid recovery post-exercise. High-quality proteins provide the secondary amino acids particularly the BCASSs necessary for muscle synthesis. allows for greater net protein synthesis compared to vegetable based proteins.
Proteins in Sports Nutrition
The availability of dietary protein is widely considered to be necessary to support optimal lean muscle growth during periods of strength training. The presence of adequate proteins during training can help facilitate and support improvements in strength.
Complete Amino Acid Profile
Eggs provide all 9 essential amino acids (EAA) as well as 9 non-essential amino acids. EAAs are necessary for muscle protein synthesis. Eggs provide more EAA (as a percentage of protein) than any other animal protein. Eggs are rich in the EAA leucine. Adding leucine in an athletes’ diet can be advantageous to someone undergoing endurance training. Leucine is a key to muscle protein synthesis and optimizing muscle mass. Leucine is the EAA credited for muscle recovery post-exercise.
Slower is Better
Eggs have a slower absorption rate compared to other popular proteins. Slower absorbed protein allows for better protein anabolism, providing between 4 to 9 times more protein synthesis than with free amino acids alone. This can be an optimal approach for allowing lean muscle growth. Slowly absorbed amin acids, such as those in egg protein, promote leucine balance, better than a fast absorbing protein or amino acids alone. Consuming a slow absorbing protein would be ideal after exercising or training.
Eggs are known for having a high Protein Efficiency Ratio (PER), Biological Value (BV), Net Protein Utilization (NPU), and Protein Digestibility Corrected Amino Acid Score (PDCAAS) which out-ranks beef, chicken, and soy.
Download PDFFor additional information on the benefits of using eggs in sports nutrition, please download the following PDF.