Eggs have been vilified for decades due to misinformation being spread about their saturated fat and cholesterol content. Yet, the science clearly shows that egg are one of the healthiest foods to consume. But, the question is, how does an egg protein supplement work? Are there any risks associated with using it or is it a viable alternative to whey protein?
What is Egg Protein and Where does it come from?
As you undoubtedly seen when cracking open an egg, there is the yolk (or two if you’re lucky!) and the white. The majority of an egg’s protein is contained in the white, while the yolk contains most of the fat, cholesterol, and vitamins.
To create egg protein powder, the white is isolated, pulverized, and then dried into a powder. Sometimes, the yolk is included in the pasteurization process, but the majority of egg protein powder supplements rely strictly on egg whites (also known as egg albumin).
Similar to the way whey protein is processed, egg protein goes through a short-duration, high temperature process that kills any pathogens or contaminants. This gets rid of any organisms that could harm you, while leaving behind all of good muscle-building protein.
Benefits of Egg Protein:
Much like whey protein, egg protein boasts a complete amino acid profile making it an ideal supplement to include for meeting your protein macros each day. Egg protein also provides several other benefits including:
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Stimulate muscle protein synthesis
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Fat-free & cholesterol free
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Lactose free (ideal for those with milk allergies)
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Low in carbohydrates
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Digestion rate similar to whey protein (ideal for post-workout)
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Loaded with vitamins, minerals, and micronutrients
What to look for?
When shopping for a new tub of protein powder there are several things to consider:
Each protein powder on the market will have a different ratio of fat/carbs/protein. So make sure to pick a powder suitable to your goals. If you’re bulking, you may want a powder that has higher carbs and fats to help with your increased calorie intake. If you’re cutting, you will want a powder that has very few carbs and fats and a higher total protein content.
What to watch out for?
Ideally, you want the ingredient label on your tub to be rather minimal. First, and foremost, it should list EGG PROTEIN as well as any other types of proteins that may be included in the blend (whey, casein, etc.). Next on the label would be sweeteners (natural or artificial) and flavorings (sucralose, aspartame, creamer, etc.) used to give the powder its unique taste. Finally, various thickeners/gums and digestive enzymes will be listed (xanthan gum, cellulose gum, Protease A-S, lactase) to give texture and ease digestion.
If you start see individual amino acids listed such as l-taurine or glycine, proceed with caution! This could indicate that the protein powder is “spiked,”.
Basically, the added aminos artificially inflate the protein content of a protein powder and a scoop may claim on the label to provide 24 grams of protein when it actually only contains 15-17 grams.
Egg white protein is already a complete protein, adding additional amino acids really serves no purpose..
When and How Much?
Egg white protein is incredibly versatile and doesn’t have to be chugged post-workout to capitalize on the “anabolic window.” It has a medium digestion speed, meaning it’ll keep you feeling fuller longer than the faster digesting whey protein will.
Don’t limit yourself to shakes either, egg white protein can be used in protein cakes, muffins and oatmeal. The variations are only limited by your creativity.
Calculate your caloric and macronutrient needs and then use this to supplement your protein intake that you can’t get from whole foods. Drink your shake whenever it’s convenient or when you need a quick meal on the go.
Takeaway
Egg protein is an incredibly versatile and high-quality protein perfect for meeting your required macros. It’s cheap, nutrient-dense, and best of all you don’t have to worry about cracking shells and separating the yolks!
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