Research
Micronutrients & recovery
Whole food matrices (e.g., whole milk, whole eggs) may enhance muscle protein synthesis rates compared to isolated protein fractions (e.g., skim milk, egg whites) due to synergistic non-protein components like fats and micronutrients.
If you can choose, eat the whole egg (yolk included) or whole milk rather than just egg whites or skim milk. The fats and vitamins in the yolk/milk fat may give your muscles a slight extra boost in building protein.
ModerateQualifiesMEDIUM confidence
the energy content of the ingested whole eggs likely did not contribute to the superior post-exercise muscle protein synthetic response vs. egg white ingestion... The above examples of whole foods (milk and eggs) contain a host of potentially anabolic compounds within their food matrices
Why this rating
Based on specific studies cited (Elliot et al., Burd et al.) within a review.
Source
Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption
Stephan van Vliet et al. · Nutrients · 2018
narrative_reviewCited 52×
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