What you eat after you lift can be just as important as the work you’re putting in at the gym. But your regular post-workout shake might not be doing your muscles any favours. Consuming protein along with other nutrients in whole food sources may be more effective at sparking muscle growth than just eating protein alone, new research published in the American Journal of Clinical Nutrition suggests.
In the study, researchers had 10 healthy, young men who regularly lift take part in two separate trials. In one, they ate three whole eggs, totalling 18g protein and 17g fat, within five minutes after a leg workout. In the other, they consumed the equivalent amount of protein from egg whites, which gave them 0g fat.
Then, the researchers took biopsies of the men’s muscles two and five hours later to measure something called their myofibrillar protein synthetic response, or the rate at which their protein fibres repaired themselves following the small tears caused by their workout.
They discovered that the whole egg consumption sparked significantly greater protein fibre repair and recovery than eating