Egg Whites VS Whole Eggs: What’s Better?

A recent 2017 study found whole eggs to be better than egg whites for muscle protein synthesis. Now a 2020 study (J Strength Cond) compared whole eggs vs egg whites again for body fat, lean mass, muscle strength, anaerobic power, and hormonal response to exercise.

The results: The whole-egg group experienced a greater increase in testosterone, muscle strength, a larger decrease in body fat and a greater increase in lean body mass.

The study: In this 12-week randomized controlled trial, 30 resistance-trained men followed a resistance training program (three weekly sessions) and were divided into two groups: one group ate three whole eggs, while the other ate six egg whites matched for protein content (not caloric content). On training days, they ate the eggs immediately after working out; on rest days, they ate them in the morning.

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