Professional bodybuilders know that building a muscle frame requires a lot of protein. This means that every day you will need to eat 20 eggs or 10 chicken breasts. Or take protein. Today, its egg white protein has become very popular.
What are the pros and cons of egg white? Is it true that with its help muscles will grow quickly?
What it is?
Egg white is a high concentration of protein obtained during its processing. Athletes use it if they want to increase muscle mass.
Producing egg white is a complex process. The egg white is dried and ground into powder. There are mixtures that also include the yolk.
If the protein contains only one protein, then the composition contains a substance such as albumin. This is the remaining part of the protein, from which almost all the fats have been removed by filtration.
During the production process, it is important to destroy all microbes. Pasteurization is used for this. High temperature kills bacteria and leaves behind protein – the athlete’s main weapon.
Sports nutrition
Large selection of sports nutrition in the online store https://add-power.com.ua. Protein from popular manufacturers is always available.
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It must be said that not every sports nutrition manufacturer produces egg protein. Egg albumin (in small quantities) is included in many products, but only 9 companies produce it in its pure form, most of which are in Russia. I was able to “unearth” products from only four manufacturers. Firstly, this is Optimum Nutrition - Gold Standard 100% EGG can be easily found in both countries. Secondly, this is Dymatize Nutrition - Elite Egg Protein. True, this product is much harder to find. It should be noted that both products are only available in 900 gram (2 lb) cans. If you want "more of everything at once", then you should probably pay attention to Sci-Fit 100% Egg Protein. As its name suggests, this protein drink is produced by Sci-Fit (Science Fitness) and comes in both two- and five-pound (2270g) cans. Among the domestic brands, egg protein is represented by Pureprotein Egg Protein in 1000 gram packs.
It is interesting that all products can be considered almost identical - they have the same everything: from composition to taste solutions, and only the domestic manufacturer is distinguished by their pricing policy. They all contain pure egg albumin, which is made from whole eggs, not just the whites. That is, the amino acid composition of the resulting powder is close to ideal.
All products are low-fat either almost completely (0.5 grams of fat) or completely (this is different from Daimatize protein). There are three flavor solutions: natural flavor, vanilla and chocolate. But, as for me, all these “butter cookies”, “chocolate-covered strawberries” or “apples with cinnamon” get boring quite quickly, and drinks with vanilla and chocolate flavors are easy to drink and do not get boring at all. However, “it depends on the taste and color. »
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Main advantages
Powdered eggs (protein) have long been used in the world of bodybuilding. And this is no coincidence, because it has many advantages:
- rich composition - egg white contains amino acids necessary for weight gain. They also affect protein production in muscles and enhance the effect after training;
- acceleration of metabolism;
- the increase in lean muscle mass occurs better than when using other types of protein, which allows it to be used effectively when preparing for competitions;
- minimal fat content and minimal likelihood of the formation of “bad” cholesterol;
- fast and almost complete digestibility (93%).
General information
First you need to understand what egg protein actually is. First of all, it's just a hydrated egg. It has its own special preparation technology, which allows you to maximally clean the raw materials from impurities and improve the quality of the raw materials. Those. This is the same confectionery egg powder. According to its amino acid profile, this is the only type of protein where it is complete.
Another important feature is the regularity of absorption, which must be taken into account when consuming this protein. Unlike whey, its absorption rate is much lower, which does not allow it to be used to close the protein window, and forces consumers to additionally use BCAA. On the other hand, it smoothly saturates the body with all the necessary elements and amino acids, which makes it indispensable during drying.
Egg protein is good to use in those sports where it is not pure mass that is important, and the ratio of myofibrillar to sarcoplasmic hypertrophy. Egg white does not affect glycogen levels, but it allows you to build the highest quality muscle mass. That is why it is actively used in:
- Powerlifting. For the opportunity to obtain the best increase in strength results to pure mass.
- CrossFit. Because of the ability to nourish the body evenly, providing additional amino acids even during the workout itself.
- Losing weight. Due to the good satisfaction of hunger.
Read more: Protein for weight loss for men reviews
Cons – are there any?
There are no obvious disadvantages to egg white. But it is very important to strictly calculate the dosage during administration, because you can overload the kidneys and liver. Also, you should not drink this powder if you have little physical activity, otherwise the protein will be deposited as fat.
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Some people are intolerant to egg protein, so it should be taken with caution, starting with a small dosage. Side effects include nausea, diarrhea, and stomach pain.
Many people are allergic to eggs, even to the point of Quincke's edema. Therefore, you should first make sure that the powder will not cause harm.
Advantages and disadvantages
Despite its high effectiveness, egg protein has not been widely consumed for the following reasons.
| pros | Minuses |
| Complete amino acid profile | High cost of raw materials |
| Doesn't flood with water | Hard to digest |
| Versatile. | Cannot close the protein window well |
| Less raw material consumption per kilogram of body | Causes serious stress on the gastrointestinal tract |
| The purest raw materials. A low quality product is easy to spot. | Requires major dietary adjustments to achieve optimal results |
| Slows down catabolic processes | Due to the nature of digestion, it slows down metabolism, which can slow down the results. |
Egg or whey – which protein is better?
All the world is talking about today is egg white protein. But what about everyone’s favorite “classic” in the form of a whey analogue? It's not bad either, but studies have shown that egg whites increase muscle mass faster. A long period of decay will allow you to not feel hungry for a long time.
It is also important that egg white contains no fat, cholesterol and lactose, while whey protein contains all these compounds. The only thing where egg protein is inferior to whey protein is cost. She's a little taller.
Egg protein - rating
Producing egg protein is difficult, so the price of such a product cannot be low. This may explain that few companies produce pure egg whites. More often these are global sports nutrition brands. Their ranking is as follows:
- Optimum nutrition.
- Dimatyze.
- Pure protein.
When buying egg protein, you must remember that this product cannot be cheap and do not fall for the trick of some manufacturers offering products at a reduced price. If you decide to use the best egg protein, do not try to save money and purchase products from well-known manufacturers from trusted suppliers.
How to use?
The dosage depends on body weight, training intensity and individual performance. It is also important to consider whether you are taking any protein at the same time.
Does it help with weight loss?
Experts say that for drying the body or burning extra pounds, the ideal protein is one that contains a minimum amount of fat and carbohydrates. Egg white is what you need! It contains no fats or carbohydrates.
In addition, egg albumin regulates blood cholesterol levels and also contains many vitamins and minerals.
The only drawback of egg white is the high cost of such protein. But believe me, it's worth it.
It is egg white that perfectly helps burn fat if combined with proper protein nutrition and regular exercise. We would like to note right away that you do not need to eat a lot of boiled chicken eggs. Remember that it is not recommended to eat egg yolks or raw eggs.
For people who want to reduce the amount of fat in their body, they need to take protein between meals, or replace breakfast or dinner with an egg protein shake.
- To prepare the drink, use a shaker to mix 1 scoop of protein powder with liquid (water, juice, skim milk). Adjust the amount of liquid according to your taste preferences.
It is very important to take egg protein correctly, because if you increase or decrease the dosage, there will be no effect. We will give recommendations on the correct use of egg white:
- How much protein should you eat? It depends on your weight and diet. So, for a person, it is necessary to consume 2 grams of protein per 1 kg of weight. Also, consider how much protein you get from food. As a rule, a person receives half of the required amount of protein elements through food. The rest of the amount of protein a person receives through protein intake.
- Dosage. Do not take more than 30 grams of pure protein, because the human body simply cannot absorb more. Excess protein will leave the body in urine.
- Let's prepare the drink. Mix one scoop of protein with 150-200 ml of water or milk. The amount of liquid can be adjusted depending on your preference.
- Time of receipt. The daily dose is 2-3 times. Be sure to drink a protein shake an hour before training and 30-40 minutes later. after its completion. You can also drink a protein drink in the morning or at night.
- Trainers often recommend mixing egg protein with whey protein so that the two types of protein can complement and enhance each other's actions.
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Egg protein is an excellent product not only for gaining lean muscle mass, but also for losing extra pounds.
There are virtually no downsides to egg albumin, and side effects are extremely rare. The only serious disadvantage is the high price of egg white, but the effect is mesmerizing.
Take egg protein the right way and achieve maximum results with it.
One of the advantages of egg white is its ability to promote weight loss. Some diets are based on this property. But with such diets, it is recommended to eat only the white without the yolk, so taking egg white for weight loss becomes a more rational solution. This can be explained by such properties as:
- egg white is completely free of fat and cholesterol;
- Protein intake suppresses hunger during a strict diet:
- Egg white amino acids stay in the blood longer, promoting optimal metabolism, and maintaining the desired blood sugar level;
- inhibits weakening of the immune system during a low-calorie diet.
Egg whites are quite popular as a means of losing weight. Egg and other mono-diets are based on the consumption of boiled protein. But is it really that effective, and what is the effectiveness in losing weight using egg whites?
- Egg whites have the slowest rate of digestion. When used correctly, it allows you to avoid feelings of hunger for long periods of time.
- It is low calorie. Therefore, a dosage of egg protein can fully replace a meal, and at the same time cause a calorie deficit.
- It has a complete amino acid profile. This allows you not to experience health problems during the period of weight loss.
- Unlike other protein sources, it does not change hormonal levels.
- The egg white is not covered with water. The same cannot be said about casein or milk protein.
At the same time, egg protein itself is not a panacea - it is just a bioactive supplement that allows you to correct the shortcomings of the diet and increase its effectiveness. On its own it will act badly. Therefore, for good weight loss you need to observe the following factors:
- Hypocaloric diet.
- Presence of cardio load. Intense running, Tabata training, or long-term cardio exercises with an appropriate heart rate are possible.
- Maximum fractional meals. Try to speed up your metabolism. To do this, divide your meal plan so that you have at least 5 meals.
Making your own protein!
You can use powdered eggs instead of store-bought protein. And it's easy to prepare!
We buy several trays of eggs. Beat the eggs in a blender and pour them into a thin layer on a tray.
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Next, the most important thing is drying. You can place the eggs on a wooden tray above the central heating radiator. Some people put eggs in the refrigerator on the farthest shelf.
When the film on the eggs becomes cracked, collect it in a container, grinding it into powder (this can even be done with your hands).
25 eggs will yield about 300 grams of protein. That is, 1 tablespoon will replace 2 eggs for an athlete. It will help cover the daily protein requirement, which is very important in sports nutrition. You can take this protein by diluting the powder with water. It can also be added to baked goods.
Whey Protein
Whey proteins have replaced egg proteins, captivating athletes primarily with their speed of absorption. These are leaders of their kind, which instantly provide a tremendous boost of energy to the muscles. But there is also a minus here: whey proteins are eliminated from the body just as quickly, so you need to take them quite often. It is an amazing source of amino acids, which are essential for building muscle mass. In addition to amino acids, there are a lot of peptides and calcium. Whey proteins have another property: they increase protein synthesis in the body.
To summarize, we can say that both whey and egg proteins are extremely important for sports nutrition, both of them are easy to prepare and digest, and have a natural and harmless base.
Photo of egg white protein
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Properties, advantages, disadvantages
Among professional bodybuilders, egg protein is valued as an excellent and affordable source of natural protein, which they additionally take to increase muscle mass.
This product has earned its popularity thanks to:
Excellent taste.
Uniquely balanced amino acid composition.
Easy to digest.
Safety and absence of harmful components such as:
- Lactose;
- Cholesterol;
- Zhirov.
- Quickly providing the body with energy.
- Long half-life.
- Increased anabolic response in muscle cells.
- Getting quick and high-quality results.
At the same time, along with its advantages, egg protein also has its disadvantages. Typically, this natural product is an ideal dietary supplement for athletes, however, it is not recommended for use by those who have an allergic reaction to eggs.
Since it can cause such undesirable consequences in humans as:
- Bloating;
- Intestinal flatulence;
- Functional disorders of the gastrointestinal tract.
