A new study has affirmed that the high-quality protein in eggs makes a valuable contribution to muscle strength, provides a source of sustained energy and promotes satiety.
The research review published in Nutrition Today analysed more than 25 protein studies and concluded that the all-natural, high-quality protein in eggs contributes to strength, power and energy in many ways.
The study found that the protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy "crash" as levels drop. Also, eggs are a nutrient-rich source of high-quality protein and provide several B vitamins required for the production of energy in the body, such as thiamin, riboflavin, folate, B12 and B6.
Dietary protein intake directly influences muscle mass, strength and function in people of all ages. Eggs are also rich in leucine, an essential amino acid that contributes to the muscle's ability to use energy and aids in post-exercise muscle recovery, the study found.
The high-quality protein in eggs provides all of the essential amino acids our bodies need to build and maintain muscle mass.
"Our review of the science suggests that eggs are an ideal protein choice, plus, they are very affordable," says Donald K. Layman, Ph.D., co-author of the research review and professor emeritus at the Department of Food Science and Human Nutrition at the University of Illinois.
"In addition, individuals should focus on when they consume high-quality protein. Most protein consumption occurs in the evening, even though there are significant benefits to consuming more protein at breakfast, such as stimulation of muscle protein synthesis and long-lasting satiety," the expert added.