Whole Egg vs Egg White for Muscle Gain A study published in The American Journal of Clinical Nutrition compared the effects of whole eggs versus egg whites on muscle protein synthesis in resistance-trained men. Both meals contained exactly 18 grams of protein, but only whole eggs—yolk included—triggered a significantly stronger anabolic response post-workout. The key difference wasn’t the amino acid profile, which was nearly identical, but the nutrient density of the yolk. Researchers found no meaningful difference in leucine availability, insulin response, or muscle amino acid transporters between groups. This points to other yolk components—like phosphatidic acid, DHA, and micronutrients—as likely contributors to the enhanced muscle-building effect. It’s a reminder that isolating protein from its natural food matrix may limit its full potential. If you’re eating for performance, this changes the game. Nutrient synergy in whole foods can drive greater results than isolated protein alone—especially when it comes to optimizing recovery and muscle growth.