Eggs: S-Tier Protein 

Submitted by Dicky Pearce

February 24th, 2023

Eggs are excellent for building and repairing muscle tissue. They are versatile and nutrient-dense, and we consider them to be an S-tier protein source, which means they're among the very best of the best. In this article, we'll dive deeper into the numerous benefits that eggs can offer when it comes to muscle growth and recovery.

Biological value is a measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organism's body. Eggs have a biological value (BV) of 100, which means that they provide the highest quality of protein that can be utilized by the body. Eggs are also a complete protein source, meaning they contain all the essential amino acids your body needs for life.

One of the essential amino acids found in eggs is leucine, which is known to play a critical role in muscle protein synthesis (MPS), which is necessary for muscle growth and repair. Leucine is an activator of the mTOR pathway, which is responsible for initiating MPS. Approximately 0.6 grams of leucine can be found in a single egg, ingesting leucine-rich foods like eggs can stimulate MPS and maximize muscle growth. 

Apart from being an excellent protein source, eggs also provide crucial nutrients required for optimal muscle function. Vitamins and minerals such as vitamin D, choline, selenium, and phosphorus are present in eggs, which are essential for bone health, immune function, and energy production. 

Choline is a nutrient that plays a vital role in muscle function. Choline is required for the production of acetylcholine, a neurotransmitter that is essential for muscle control and contraction. Additionally, choline helps to reduce inflammation and supports healthy brain function. 

Vitamin D, which is actually a hormone, is another nutrient found in eggs that is essential for optimal muscle function. Vitamin D plays a crucial role in calcium absorption, which is necessary for muscle contractions. Low levels of vitamin D can lead to decreased muscle strength, making it difficult to perform physical activities. This is specifically important if you have an office job and do not get a lot of sun.

Eggs are a rich source of minerals essential for overall health and muscle function. Selenium, which is present in eggs, plays a vital role in antioxidant function and immune system support, as well as thyroid hormone production that regulates metabolism and energy production. Phosphorus, another mineral found in eggs, is crucial for optimal bone health, the formation of ATP (the body's primary energy source), and the maintenance of healthy bones and teeth.

Eggs are also a low-calorie food, making them ideal for individuals looking to maintain or lose weight while building muscle. One large egg contains only 70 calories but provides 6 grams of protein, making them a nutrient-dense option that can help maintain satiety and reduce calorie intake. And the versatility of eggs is another benefit, as they can be prepared in various ways, including scrambled, boiled, poached, fried, or added to dishes like omelets or frittatas. This versatility makes them a popular option for meal prep and a go-to protein source for many athletes and fitness enthusiasts. 

Eggs are an excellent source of high-quality protein, essential amino acids, and crucial nutrients required for optimal muscle function and growth. Incorporating eggs into your diet can help you maximize muscle protein synthesis, support muscle growth and repair, reduce inflammation, promote healthy brain function, and maintain healthy bones and teeth. They are a convenient, affordable, and accessible option that provides numerous health benefits and can help you reach your muscle-building goals.