Protein Synthesis refers to the rate at which your body builds muscle. And I’m about to tell you how to jack that up 45%.
Interested? Of course you are! I would be!
So…do you eat eggs? You should. They are a perfect muscle-building food. No, seriously, they really are.
Eggs are a complete protein and have the highest bio-availability score – 100 (well, that was before they found and tested whey protein and gave it a score of up to 159).
And you can get 45% higher protein synthesis levels with eggs…BUT…only if you don’t make this mistake…
STOP THROWING AWAY ALL THE YOLKS!
Yep. And that’s according to research at the University of Illinois and the University of Toronto .
Here’s what happened…
10 young men with lifting experience trained and then were immediately given either whole eggs or just egg whites.
Since losing yolks removes 3g of protein per egg, they added more egg whites to give an equal supply of protein to both groups.
Both groups digested 18g of protein, with the ‘whole egg’ group also taking in 17g of fat from the yolks.
By the way, this was a crossover study, which means that the participants did both tests at different times to make the results more reliable.
NOW THE RESULT…
The group eating whole eggs (yolk and white) jacked up protein synthesis levels on average 45% over the egg white group.
NOTE: If you found this interesting, I put together a guide of the 5 best proteins to eat BEFORE training – not all proteins are created equal! Make sure you are getting the best gains possible. Pop in your details below to get it free (zero spam policy).
At all times (except nearing the end of a cutting cycle to get ripped abs – you’ll need to lose some yolks) the message is…eat your eggs whole.
After training, 18g really isn’t enough. Research that I have previously commented on has shown that 40g protein from whey taken after training produces the best gains. So which whey product do I recommend?
I use MyProtein as it’s basically the only brand I trust. I posted a video on my facebook here to show you why you can trust their supplements to contain exactly what they’re supposed to.
So slam that whey down after your Targeted Hypertrophy Training (THT) workouts to make rapid progress!
Download my totally free 3-day and 5-day/wk THT training routines; just enter your details below for immediate download. It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever. Don’t worry, there’s no spam, no BS…
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Reference:  “Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men.” Vliet, Stephan Van. Am J Clin Nutr, October 4th, 2017.
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
Please help out Mark by making a donation - nothing is too small 🙂
MuscleHack is a one-man operation. Mark does everything here - the articles, videos, social media updates, THT workouts - all at no cost to you. Please help keep it all free by giving a small donation. Thank you!
Can I give you my free muscle-building workout?
Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)