Gym workout diet: Build muscle by eating THESE kind of eggs before you exercise

Gyms are likely to be packed from tomorrow, but make the most of your new membership by ensuring you are fuelling yourself with the right diet.

Exercising to build muscle is a focus for many people, and it is particularly important for older people at risk of frailty.

From the age of 30 years, muscle declines by as much as three to five per cent each decade.

Enjoying eggs for breakfast could help combat this, according to new research.

Scientists from the University of Illinois have discovered that eating whole eggs - as opposed to just egg whites - is better for muscle building and repair.

Consuming just the whites of an egg has been popular in the past for weight loss and lowering cholesterol.

However, people who consumed 18g of protein from the entire egg got more out of doing resistance exercise than those who consumed the same amount of protein from just egg whites.

In fact, post-workout muscle-building was 40 per cent greater if the former, rather than the latter, was consumed.

Egg yolks not only contain protein, but also key nutrients.

“This study suggests that eating protein within its most natural food matrix tends to be more beneficial to our muscles as opposed to getting one's protein from isolated protein sources," said Professor Nicholas Burd, study leader from the University of Illinois.

“We saw that the ingestion of whole eggs immediately after resistance exercise resulted in greater muscle-protein synthesis than the ingestion of egg whites.

"There's a lot of stress on protein nutrition in modern society, and research is showing that we need more protein in the diet than we once thought to maintain health.”

Eggs are naturally high in protein, as well as vitamin D and the antioxidants choline and beta carotene.

How you cook your eggs can also influence how good they are for you.

An expert recently revealed to whether scrambled, boiled or poached was most healthy.

Rob Hobson, Healthspan’s head of nutrition and author of The Detox Kitchen Bible: “If you are watching your weight, poaching and hard boiling are going to contain fewer calories and fat compared to scrambled or fried which are often cooked using oils, butter and cream.”