Whole eggs vs egg whites after lifting
Trained young men ate 3 whole eggs or 6 egg whites (same protein) after every session for 12 weeks. Muscle grew equally, but the whole-egg group gained more strength and lost more fat.
What they studied
- Design
- Randomised controlled trial
- People
- 30 resistance-trained young men
- Duration
- 12 weeks, 3 whole-body sessions a week
- Groups
- 3 whole eggs vs 6 egg whites right after training, matched for protein
What they found
- Both groups gained knee-extensor muscle, lean mass and anaerobic power, with no difference between them.
- The whole-egg group improved knee-extension and grip strength more.
- It also lost more body fat and saw a larger rise in testosterone.
- Lean mass leaned towards whole eggs, but not significantly (p = 0.06).
How strong is the evidence
RCT · n=30
What this design cannot tell us:
- Small trial in young men only.
- Matched for protein, not calories: whole eggs also bring more energy and fat.
- Body fat was measured with bioelectrical impedance, which is less precise.
What it means for your training
- Total protein drives muscle growth. No need to throw away the yolk.
- Whole eggs are a good post-training option if they fit your energy needs.
Our summary of the published abstract. Read the original paper for full details.