Egg Protein as a Source of Power, Strength, and Energy

Abstract

High-quality proteins make a valuable contribution to the synthesis and maintenance of muscle and indirectly to the regulation of blood glucose levels, thus contributing to power, strength, and energy. Eggs have traditionally been used as the standard of comparison for measuring protein quality because of their essential amino acid (EAA) profile and high digestibility. They provide a nutrient-dense source of energy from protein and fat, approximately 75 kcal per large egg, as well as several B vitamins, including thiamin, riboflavin, folate, B₁₂, and B₆, which are required for the production of energy by the body. Given the unique complementary relationship between the EAA leucine and glucose utilization by muscle, it would follow that a diet rich in the amino acid leucine would be advantageous to men and women undergoing endurance training. Leucine is also a critical element in regulating muscle protein synthesis and may be the key amino acid defining the increased needs for EAA to optimize skeletal muscle mass. Increased tissue levels of leucine combine with circulating insulin to allow skeletal muscles to manage protein metabolism and fuel selection in relation to diet composition. Moreover, muscle recovery from exercise, both resistance and endurance, seems to be dependent on dietary leucine. Because eggs are an excellent, nutrient-rich source of leucine, as well as other EAAs, these protein-related benefits may be important to active individuals who routinely consume eggs as part of a varied, balanced diet

In Brief

Do eggs deserve a second look?