Eggs Strengthen Muscles and Help Prevent Sarcopenia–How Many Should You Eat?

Once made out to be the villains of heart health, eating eggs is no longer to be feared.

Illustration by The Epoch Times, Shutterstock

“Eating too many eggs will raise your cholesterol.”

For many years, we were warned to limit eggs in our diet. However, in 2015, the Department of Agriculture removed any upper limit on dietary cholesterol from its Dietary Guidelines, marking a big shift in how we view foods such as eggs.

Once considered villains of heart health, eggs are being reevaluated as harmless when it comes to our hearts and as a nutrient-dense food that strengthens our muscles.

Eggs stand out as one of the most complete and bioavailable protein sources, making them an excellent choice for supporting muscle growth and maintenance, Jodi Duval, a naturopathic physician and owner of Revital Health, told The Epoch Times.

“They’re a staple in my clinical recommendations for anyone working on muscle mass, strength, or recovery,” she said.

Eggs Support Muscle

Egg protein is an excellent source of all the essential amino acids your body needs and is easy to digest. Thus, eggs are effective for building muscle and preventing loss, especially as we age.

In fact, eggs are likely the most digestible protein source—measured at 97 percent, compared with many plant proteins, which are digested at 45 percent to 80 percent.

Eggs are also very high in leucine, an amino acid considered to be the strongest stimulator of muscle growth and repair. For optimal muscle benefits, you need 700 to 3,000 milligrams of leucine daily. One egg contains about 500 milligrams, packed in just 72 calories, thus making it a great choice for muscle health.  

Eggs also contain other nutrients important for muscles, according to Duval. These include:

• Choline, which helps with muscle coordination
• Vitamin D, important for muscle strength
• Vitamins B12 and B2, which support energy use in muscles
• Selenium, an antioxidant that helps with recovery
• Healthy fats, especially found in pasture-raised eggs, which contain omega-3s that reduce muscle inflammation

Omega-3 fats improve how muscles use amino acids and help reduce inflammation, which is important because inflammation can cause muscle loss.

Eggs are effective in helping to prevent muscle loss, or sarcopenia. Starting as early as age 30, adults begin to lose about 8 percent of their muscle mass each decade, a rate that accelerates after age 70.

The type and quality of protein in a meal are especially important as we age. Animal proteins, including eggs, are very effective at stimulating muscle maintenance in older adults. However, getting enough high-quality protein can be challenging for many seniors because of reduced appetite, difficulty chewing or swallowing, limited mobility, or tight budgets.

“Eggs really shine when it comes to preventing muscle loss in older adults,” Duval said.

They are affordable, easy to prepare, and rich in nutrients. Their high-quality protein, especially in the yolk, can improve the body’s ability to use protein effectively with age. Regularly including eggs in meals, particularly breakfast, can support muscle maintenance and improve strength and function in older adults, according to Duval.

Egg Whites Versus Yolks

Many people zero in on egg whites, assuming they’re the healthiest option. However, when it comes to muscle building, tossing the yolk means missing out on some of the egg’s most powerful benefits.

While the egg white provides a high-quality source of protein, the yolk contributes approximately 40 percent of the egg’s total protein content. More importantly, the yolk is rich in nutrients such as lipids, vitamins, minerals, and phosphatidic acid, a type of fat molecule that stimulates muscle growth.

Studies have shown that whole eggs offer greater muscle-building benefits than egg whites alone. In one study, healthy young men ate either whole eggs after a resistance training session, with 18 grams of protein and 17 grams of fat, or an equivalent amount of protein from egg whites, with 18 grams of protein and zero grams of fat. The study found that whole eggs led to greater muscle building and repair, suggesting that the combination of nutrients in the yolk enhances the body’s ability to build muscle, even when total protein intake is the same.

How Many Eggs?

About 20 grams of egg protein is enough to stimulate muscle growth after resistance training. Since one egg contains roughly 6 grams of protein, three eggs will get you close to the target.

How much you need also depends on your goals.

For athletes or those aiming to build muscle, Duval often recommends two to four eggs after a workout, along with a carbohydrate source to help replenish glycogen and support recovery.

For older adults, she suggests one to two eggs earlier in the day, such as at breakfast, when protein timing is especially important to reduce muscle breakdown, regardless of activity level.

“For both athletes and older adults, consistency and spreading protein intake across the day are more important than loading it all at once,” she said.

Duval also emphasized the importance of egg quality. She always recommends pasture-raised, organic eggs when possible.

“They contain more omega-3s, antioxidants, and offer a better overall nutrient profile,” she said.

Easy and Creative Ways to Enjoy Eggs

Eggs are anything but boring, especially when you get a little creative in the kitchen.

Here are some of Duval’s favorite go-to recipes:

• Shakshuka: Eggs poached in a spiced tomato and capsicum sauce with cumin, paprika, and fresh herbs.
• Frittatas: A great way to use up greens, leftover vegetables, and flavor boosters such as goat cheese or fresh herbs.
• Soft-boiled eggs with dukkah: A mixture of nuts, seeds, herbs, and spices, dukkah pairs well with eggs.
• Scrambled eggs with turmeric and black pepper: Serve with kimchi for a gut-friendly, anti-inflammatory meal.
• Avocado and egg toast: Top with microgreens and chili flakes for a quick, protein-rich breakfast or lunch.

Duval also recommends prepping ahead: “Egg muffins, boiled eggs for snacks, or nourishing bowls topped with poached eggs are all great make-ahead options.”

Lena Beal, cardiovascular dietitian and spokesperson for the Academy of Nutrition and Dietetics, shared a few more fresh ideas with The Epoch Times:

• Stirred into oatmeal for a surprisingly tasty protein boost
• Japanese-style tamago or soy-marinated soft-boiled eggs
• Egg curry flavored with Indian spices

For those who don’t or can’t eat eggs, some egg substitutes—such as tofu scramble or chickpea flour omelets—can offer some benefits when combined with other protein-rich foods, although they lack certain nutrients unique to eggs, such as vitamin B12 and choline.

Remember, eggs offer more than protein.

“They are one of the most complete, whole-food tools we have for strength and longevity at every life stage,” Duval said.