2

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Can eggs make you stronger?

Answered on August 19, 2014
Created July 16, 2012 at 6:51 AM

from this article

I'm nearly 4 weeks into my eggsperiment. As promised, I've consumed three eggs every day without fail.

Despite some concerns, I haven't had any...err...ummm??????digestion??? issues. (Much to the relief of my wife) But the best thing has been my recent surge in the gym.

I've been much stronger in my training since I began the eggsperiment. Keep in mind any assumption is just a correlation, so please don't jump to any unnecessary conclusions. However, it's been interesting to note the recent improvements. And remember, I haven't changed anything else in my diet. My macronutrients (proteins, carbs, fats, and overall calorie intake) have remained consistent, and I'm still pushing along with the same training plan. And yet, each lifting session is better than the last. To be completely honest, I expected a drop in my training: I've been sleeping less (March is a busy month) and sitting more during the day. (did I mention March is a busy month?)

Surely eggs can't improve your performance in the gym, can they?

The reason for my performance boost? I honesty have no clue. But if I had to hypothesize how eggs could be playing a role, this is how they might help:

We all know that eggs include protein, but the yolk contains a nice dose of leucine--the muscle building, recovery boosting branched chain amino acid. In fact, a study published in Nutrition Today found that eating eggs is correlated with increases in strength while on a weight training program. While my protein levels have remained consistent, maybe a little extra leucine has done my body good.

Or could it be the high-quality saturated fat in eggs?. Yeah, you heard me, saturated fat. The same type of fat that boosts testosterone, which helps with strength and recovery.

It's possible that taking in more choline is assisting with my improvements. After all, this nutrient helps regulate your brain, nervous system, and cardiovascular system. If those are functioning well it can only help your body.

Or maybe it's because eggs reduce inflammation, so my body is just feeling better and handling the daily stresses of life and training.

Perhaps it's not physical at all--it's mental. Eggs contain a solid dose of the amino acid tryptophan, which just so happens to be a precursor to serotonin. You might know serotonin as the brain chemical that helps regulate your mood. And eggs also contain tyrosine, another amino acid that helps promote alertness. As they say, a stronger mind equals a stronger body.

Then again, maybe it's all a coincidence and I???m simply making my way out of a plateau. Either way, the added health benefits will serve me well inside or out of the gym???giving me more reason to keep on cracking my eggs.

-Adam Bornstein

03a4ec34751186201a56da298ac843ce

(4100)

on July 17, 2012
at 06:23 PM

@Stephen: I do some home training, but I am embarrassed to go to a gym now, being bald. Even when I wearable head cover, people stare :-/

03a4ec34751186201a56da298ac843ce

(4100)

on July 17, 2012
at 06:22 PM

@alligator, stephen: oh, it is not my article, but I do eat 3 eggs a day. I am on my 5th round of high dose chemo (given every 3 weeks) and after the first week, my energy is usually getting good, almost back to normal.

121a16aded2bed8dca492d3c9662ef4c

(1327)

on July 16, 2012
at 06:12 PM

Are you training, Chinaeskimo? If not, I heartily recommend it. If you want to give yourself the best chance of beating your cancer, hit the gym. Exercise is more effective than any anti-cancer drug out there.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on July 16, 2012
at 05:59 PM

I just read some of your past posts, and see that you are doing chemotherapy? Experiencing performance increases in the midst of such stress is nothing short of incredible. You're obviously doing something right!

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on July 16, 2012
at 05:49 PM

then again, bananas + growth hormone make you look good too.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on July 16, 2012
at 05:48 PM

Yeah. Eggs + growth hormone work wonders.

03a4ec34751186201a56da298ac843ce

(4100)

on July 16, 2012
at 05:27 PM

I eat a lot of eggs, maybe 3 a day, so this makes me feel good.

0bc04a2ee661857e8458df34646e70ef

(319)

on July 16, 2012
at 08:32 AM

Choline may be a factor as well. http://chriskresser.com/why-you-should-eat-more-not-less-cholesterol

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on July 16, 2012
at 07:18 AM

Also, +1 for repeated use of the term "eggperiment" .

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2 Answers

2
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on July 16, 2012
at 07:17 AM

The following is a link to an article by Anthony Colpo:

"Research Update: Eating More Cholesterol Makes Muscles Stronger".

As can be inferred from the title, he discusses the importance of cholesterol on strength, especially this study, in which dietary cholesterol increased strength gains in weight training people. Egg yolks vs. egg whites were used to vary cholesterol content of the diet. Thus, while the authors concluded such an effect was due to cholesterol, this study doesn't exactly account for some other compounds in egg yolks which might increase strength (I think vitamin A is yet another factor). Still, the strength gains remained.

So multiple variables are likely at play here, it's hard to say what role they all have. But I feel that we can answer with a fair amount of certainty the answer to the question in your title; yes, eggs can make you stronger.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on July 16, 2012
at 07:18 AM

Also, +1 for repeated use of the term "eggperiment" .

0bc04a2ee661857e8458df34646e70ef

(319)

on July 16, 2012
at 08:32 AM

Choline may be a factor as well. http://chriskresser.com/why-you-should-eat-more-not-less-cholesterol

03a4ec34751186201a56da298ac843ce

(4100)

on July 16, 2012
at 05:27 PM

I eat a lot of eggs, maybe 3 a day, so this makes me feel good.

1
A968087cc1dd66d480749c02e4619ef4

(20436)

on July 16, 2012
at 01:15 PM

We could speculate as to the science, but the diet plans of weightlifters, boxers and bodybuilders usually have a fair number of eggs on the menu. They generally go with what works. Sly Stallone had his Rocky character drinking a tall glass full of eggs to help get in shape, and I would say Sly knows a thing or two about getting in shape. (Remember he wrote and directed the first Rocky, so he was following his own script.)

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on July 16, 2012
at 05:48 PM

Yeah. Eggs + growth hormone work wonders.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on July 16, 2012
at 05:49 PM

then again, bananas + growth hormone make you look good too.

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