Eggs Strengthen Muscles And Help Prevent Sarcopenia - How Many Should You Eat?

For many years, eggs were considered unhealthy due to their high cholesterol content, but in 2015, the US Department of Agriculture removed the upper limit on dietary cholesterol from its guidelines. Eggs are now recognized as a nutrient-dense food that can support muscle growth and maintenance. They are an excellent source of protein, containing all essential amino acids, and are easy to digest. Eggs are particularly beneficial for muscle health due to their high leucine content, which stimulates muscle growth and repair. They also contain other nutrients important for muscles, such as choline, vitamin D, and omega-3 fatty acids. Eggs can help prevent muscle loss, especially in older adults, who can lose up to 8% of their muscle mass each decade. The type and quality of protein in a meal are crucial as we age, and eggs are an effective way to stimulate muscle maintenance. Whole eggs offer greater muscle-building benefits than egg whites alone, and the yolk is rich in nutrients that enhance muscle growth. To reap the benefits, it's recommended to consume 2-4 eggs after a workout, or 1-2 eggs earlier in the day for older adults. Overall, eggs are a complete and bioavailable protein source that can support strength and longevity at every life stage.