Egg protein

Egg protein

02-06-2017
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Short summary

Egg protein - like other proteins - is made of long chains of amino acids. If you're training hard than you'll need more protein for your regeneration and the rebuilding of your muscles. However, it might be quite difficult sometimes to supply your body with more protein without extra fat or calories. That's why many athletes use supplements (like egg protein) so they can eat more protein without any of these drawbacks.

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Summary

Other names

Albumin, egg protein, egg whites

Where can egg protein be found

Surprisingly, egg protein comes from eggs. Supplements containing egg protein are usually made of egg whites separated from the yolk, which is rich in cholesterol and fat.

In the beginning, blending egg protein was a must-have due to it's bad dissolving in water. However nowadays egg protein contains lecithin so this problem is solved.

The effects on boosting performance

Why do athletes use egg protein?

Athletes need more protein, it's that simple. However, it's not always that easy to supply your muscles with sufficient protein. Carbs and fat are common, but finding a good source of protein needs more research. Fortunately, egg protein - as a supplement and also as a tasty omelette - is always a great choice.

The effects (advantages) on health

The symptoms of low intake

Those who eat less dairy products or meat needs more protein from alternate sources or supplements. People with an active lifestyle - especially ones who train hard, like athletes or weightlifters - need much more protein.

The options of use

Researchers say the egg white helps "curing" the following:

  • Catabolism (losing muscles)
  • Weak immune system

Detailed summary

Further things to know

Egg protein - like other proteins - is made of long chains of amino acids. If you're training hard then you'll need more protein for your regeneration and the rebuilding of your muscles. However, it might be quite difficult sometimes to supply your body with more protein without extra fat or calories. That's why many athletes use supplements (like egg protein) so they can eat more protein without any of these drawbacks.

A pure source of protein

The most important time to use egg protein is the post-workout period: this way you can boost muscles regeneration and gains. The reason is simple: egg protein is a pure source of protein. That's why many supplements contain it in the form of albumin. Normal egg white contains less protein, so we would need to eat dozens of eggs to supply our body with sufficient protein. Compared to tuna (26 grams of protein in 100 grams of tuna), one egg white contains about 3,5 grams of protein which is no big deal.

Last but not least you'll hear about the definition of "Biological Value". This is a way to tell how efficient can a protein be for our body. Egg protein has a pretty high BV value - however, whey protein has a little bit higher one.

The regulations of blood sugar

Premium sources of proteins - like egg protein - prevents "insulin-peak" which is caused by eating carbs only. Thanks to this recognition, doctors suggest that we increase protein intake so we can regulate our blood sugar levels and avoid diabetes and obesity. A balanced meal (which is rich in carbs and protein) will supply you with energy for a long time because protein slows down the absorption speed of carbs.

Other benefits

Using protein supplements are the key to massive protein consumption: they contain much less cholesterol and fat than meat. This kind of meal plan helps to avoid heart diseases. Egg protein is also rich in lecithin which helps the absorption of B vitamins, folic acid, vitamin D and E.

Egg protein - like other protein sources - helps boosting the immune system. Researches say that low protein meal plans decrease the effectiveness of our immune systems because our cells in our system consist of protein.

Conclusion

Athletes need more protein, it's that simple. However, sometimes it's not that easy to supply your body with sufficient amounts of protein. Carbs and fat are common but quality protein will need some digging.

The recommended use

How much?

First things first: we need to define our protein needs. Athletes require more protein than avarage people so the protein consumption should look something like this:

  • Active and healthy men should take 2-3 grams for every kilograms of bodyweight daily. For example: with a 90 kg body weight one should consume 180-270 grams of protein during the day with smaller meals.
  • For active women, the recommended quantity should be 1,5-2 grams for each kilograms of body weight daily. For example: with a 55 kg body weight one should consume 90-115 grams of protein during the day with smaller meals.

Timing

The use of protein in the form of supplements depends on our meal plan, but we can easily substitute a few meals with a protein powder..

Hints

Make sure to eat sufficient amounts of protein after workout and before sleep. These two occasions are the most optimal for gains: after workout there is an "anabolic window" in which the consumed proteins will be absorbed much faster.

Look for protein supplements that are produced on low temperatures: this way the amino acid profile remains intact so our body can use amino acids more efficiently.

The syergists of egg protein

To ensure the best absorption, egg protein should be used among carbs and essential fatty acids.

Safety notes

Eating raw eggs have a risk of salmonella infection. However, egg protein supplements hard-boiled egg is a safe solution, heat destroys any bacteria.

The toxicity of egg protein

There are no known toxicity effects of egg protein.

Prohibitions and limitations

Non documented.



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