The whole food that’s 40% better at building muscle

Egg yolks used to have a bad reputation. When research started linking high blood cholesterol and heart disease, back in the 1970s, people started eliminating the fatty yolk and eating egg-white omelets.

It’s a good thing we found out that sugar was the real culprit, and that eating a balanced diet, including foods with dietary cholesterol, was actually good for us.

The health benefits found in the yolk of the egg are real and important, especially for people in their 40s and older.

In fact, once you hear the recent news about how egg yolks can improve your health, you’ll definitely want to find ways to include them in your diet!

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Egg yolk and muscles

A study published in the American Journal of Clinical Nutrition in December looked at the role of egg yolk protein in building and repairing muscle.

Subjects performed resistance exercise, then ate 18 grams of protein, either from a whole egg or egg white alone. Researchers found that, while the same amount of amino acids entered the bloodstream, the muscle-building process was 40% greater in those who ate whole eggs.

Why does this matter to you?

If you exercise regularly, your muscles need protein to recover. In addition, if you’re in your 40s, you’re starting to lose muscle as part of the natural aging process.

And, the older you get, the less protein your body produces. If you don’t get enough protein through diet, you leave yourself open to a condition of muscle loss and weakness known as sarcopenia.

People with sarcopenia are more vulnerable to diabetes, osteoporosis and heart disease.

Whole eggs are a super source of muscle-building protein your aging body requires to stay fit and strong. And, they’re good for a whole lot more than building muscles.

Good for the whole body

Eating an egg a day is not a problem for heart-healthy people. Studies have shown no correlation between eating eggs daily and increased risk for heart disease. It’s the saturated fat in the bacon you eat with your eggs that’s the killer!

Whole eggs do much more than build strong muscles. Here are 6 more reasons you need eggs in your life:

1. Vision protection: Eggs contain lutein and zeaxanthin, two antioxidants that reduce the risk of cataracts and macular degeneration. They’re also rich in Vitamin A, which benefits eyesight.
2. Strong bones. Eggs help delay the appearance of osteoporosis. An average egg has 41 IUs of Vitamin D, which helps move calcium into your bones.
3. Protect against heart disease. Surprisingly, eating eggs can raise “good” cholesterol and help protect against heart attack and stroke.
4. Make “bad” cholesterol not as bad. Eating eggs can change LDL (“bad cholesterol”) particles from small and dense to large and soft, making them less likely to clog arteries.
5. Brain booster. Egg yolks are a great source of choline, a nutrient needed to make the neurotransmitters involved in memory, mood and other brain functions.
6. Control diabetes. Eggs are rich in biotin, also known as Vitamin B-7. When combined with chromium (found in shellfish, pears, tomatoes and Brazil nuts), biotin may lower blood sugar in people with Type 2 diabetes.

How to get more eggs in your diet

Omelets, baked goods, quiches, egg salad, mixed with smoked salmon, avocado, mushrooms or cheese … there’s no excuse for leaving this muscle-building food out of your menu plans!

Eggs are great for breakfast, lunch or dinner … the possibilities are almost endless!