The Truth about Chicken Eggs and Muscle Growth

Did you know that egg yolks contain more protein than egg whites?

From now on, you’ll think twice before discarding the yolk and just eating your egg whites. Our muscles need enough protein – but also the right protein. Because whether protein can be used for muscle growth depends on the quality, not the quantity of high-protein foods we eat.

A tray full of eggs

Proteins are composed of amino acids. Leucine, isoleucine and valine are high-quality amino acids that can be transported to the muscles faster than other amino acids. The human body can’t produce them ifself (therefore, they’re called essential amino acids), plus they are so-called BCAAs (Branched Chain Amino Acids). Such BCAAs are also contained in a hen’s egg.

So, eggs are a great high-quality protein source for our muscles!

Breakfast eggs

Research has shown that making your first meal of the day rich in proteins comes with several benefits. Women who include protein in their breakfast have a more stable blood sugar level throughout the entire day. This can help prevent diabetes, plus a protein-rich breakfast also keeps you fuller for longer.

Therefore, an occasional “sunny side up” for breakfast is not only a delicious choice, it’s also a wise one.

A woman making fried eggs in the morning

Protein timing

To optimally provide your muscles with protein, you should eat foods rich in protein within 2 hours after your workout. One or two hard-boiled eggs are easy to fit into your sports bag!

Choose wisely

When preparing a meal with eggs, choose wisely. How well the protein is absorbed by our bodies depends on the biological value. The higher the biological value of a certain food, meaning how similar it is to the protein produced by our bodies – then the easier it is for our bodies to convert it into endogenous protein. A hen’s egg has a biological value of 100 and serves as a benchmark. Higher values are reached by combining vegetable and animal proteins, as this increases the biological value. Examples of dishes with a high biological value are: casseroles with egg and potatoes (137), crepes (123), or meat patties with mashed potatoes (114).

A bowl of potatoes on a wooden table

Vegan egg alternatives

A vegan diet is quite popular among runners. Especially because vegan products don’t contain cholesterol or purines. These vegetable options are great protein providers:

  • Soy products
  • Nuts & seeds
  • Legumes, like lentils or beans
  • Amaranth
  • Potatos
  • Rice
  • Cauliflower
  • Bananas

Remember: Lots of proteins alone don’t make your muscles grow – you have to work out too. If you opt for high-quality protein, as contained in eggs, combine them cleverly, add some carbs and work out regularly, you’ll soon be able to show off you sixpack.

Interested in learning about some healthy snacks to reveal your six pack? Check out our recommended food for abs!


adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team