Side Effects And Considerations
While egg white protein powder is a safe nutritional supplement, there are a few considerations to bear in mind before taking it.
For those not used to taking protein powder, it may initially cause some bloating. With proper dosage, this bloating should go away.
For some people, protein powder bloat is actually caused by lactose, which isnt present in most egg white protein powders. People who have experienced stomach discomfort with whey protein powder may not have the same experience with egg white.
Beyond bloating, the primary risks of supplementing egg white protein would be over-intake of riboflavin, sodium, and/or selenium. Simply sticking to the recommended daily dosage of egg white protein powder will mitigate this risk.
Things To Keep In Mind
It should be kept in mind that egg white protein powder has not been studied anywhere near as much as whey or casein. Although it is similar in terms of its nutrition profile, it cant yet be viewed as an identical replacement. For example, some research suggests that egg white protein powder has less of an effect on reducing hunger compared to casein and pea protein .
In addition, if eggs are a main source of nutrition in an individuals diet, then swapping to only egg whites is going to significantly reduce the vitamin and mineral content of the diet such as vitamin A, a range of B vitamins, iron, phosphorus, and selenium .
Egg yolks are even high in two important antioxidants, lutein and zeaxanthin, which help prevent eye degeneration, and an essential nutrient called choline which is hard to access in most foods. If people are going to start avoiding the intake of the yolk, then they need to make sure to source these nutrients from elsewhere in their diet.
When Is Best To Take Egg
Its best to take egg-white protein through the day to keep your protein levels in tip-top shape. Though if you feel after a high-intensity workout youre going to be a little sore the next day, taking it directly after working out is also highly recommended to give your body a protein hit. Though, If tossing this powder into a shaker cup isn’t enough, you can also use them in recipes and are often used as a substitute to flour, for those on a gluten-free diet. For baked goods, it makes a very dense, chewy mix, ideal for protein cakes, protein brownies, or any other protein goodies you fancy.
* Disclaimer: Customer reviews are independent and based on personal experience. Individual results may vary. Products designed to be taken in conjunction with a balanced diet and training plan. Nutritional Information per serving based on unflavoured.
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What Is Egg Protein
Like other animal products, eggs provide a healthy source of protein, with both the white and the yolk acting as protein sources. Nonetheless, egg protein powders tend to be made up of egg whites alone, so the protein composition is different from eating a natural egg. This type of protein powder gives you an animal-based protein that fits a vegetarian lifestyle but not a vegan one.
Source Nutrition Egg White Protein
Formulated for athletes in training who want a good-tasting egg white protein source thats easy to blend into a shake or smoothie, Source Nutrition makes an egg white protein thats flavored with cocoa powder and includes a high-tech creamer blend.
This results in a smooth and frothy shake, even when mixed into nothing but water. Its a bit too sweet for some people, but the stevia and luo han guo make it an excellent sugar-free protein source if youve got a sweet tooth.
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Why Take Egg Protein
Egg white protein has long been known as the gold standard of protein. It something our ancestors have been eating for thousands and thousands of years, are bodies are highly-adapted to digesting it. That’s one reason it gets a perfect score on the protein digestibility scale .
Egg white protein has an ideal blend of amino acids for recovering from tough workouts and building muscle. It’s an all-natural source of the highest quality protein around.
Best of all, egg white is naturally lactose- and gluten-free, and we don’t do anything to change that. If you have trouble with whey protein powders, try our egg white. A lot of us have trouble digesting lactose and dairy, egg white is a perfect solution to that.
Side Effects Of Egg White Protein Powder
Although egg white protein powder is an extremely good choice for most people, there are some people who may have an egg allergy or difficulty with digesting egg whites. This occurs because the immune system mistakenly identifies some of the proteins in eggs as being harmful to the body.
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How Egg White Powder Is Made
The manufacturing process for egg white protein powder will vary from brand to brand, but its a pretty simple process. Heres an overview.
After the eggs have been cracked, the yolks are separated from the whites. This is often done mechanically, with cups that sift and drain the whites away from the yolks.
By definition, egg white protein powder is made from the whites only. There are some protein powders, however, that do contain the yolk, and therefore have higher levels of other nutrients such as healthy fats. Totally Egg protein powder is one example.
After separation, the whites are collected for further processing. There are several different optional steps that may occur from here.
Many brands will pulverize the egg whites. Through a blending mechanism, the whites are whipped together to make a more uniform liquid. This helps to ensure that the product is the same from container to container.
Most brands also pasteurize the egg whites at some point during processing. Pasteurization is simply the process of heating the eggs to very specific temperatures in order to kill pathogens, such as bacteria. This is a safe procedure that doesnt involve mixing in chemicals or other additives.
After the egg whites have been collected and processed, they then go through a dehydration period.
Building And Preserving Muscle Mass
Studies have shown that taking protein supplements alongside regular exercise can lead to increased muscle mass.Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-AnalysisA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
There are a two main reasons for this.
First, the supply of amino acids from the protein stops the body from breaking down muscle. This breakdown is a natural process called muscle catabolism, but its not helpful when youre trying to build muscle.
Second, the body starts to create muscle tissue at a higher rate when supplied with plenty of amino acids directly following a workout.Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.Postexercise net protein synthesis in human muscle from orally administered amino acidsProtein requirements and muscle mass/strength changes during intensive training in novice bodybuilders.Effects of exaggerated amino acid and protein supply in man.
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Which Is The Best Egg White Protein Powder
There are a lot of egg white protein powders nowadays. As we all know, eggs are packed with protein. In this growing world, it is hard to eat a balanced diet and fulfill protein requirements essential for the growth and maintenance of muscles and bones. There is a solution for this. Egg white protein powders are the best solution for people to fulfill their protein requirements properly or as per requirements. There are a lot of protein powders available. You can use any one of your own choices. Some of them are as follows:
The Best Choice: Egg White Protein Powder Or Whey Protein
Anju Mobin, B.ScIn This Article
Eggs are one of the most common protein sources consumed worldwide. The simple egg, especially egg-white packs a punch of protein required for the bodys daily nourishment.
Whey protein, obtained from dairy, is a high-quality protein that is easily assimilated by the human body for effective muscle building and strength.
Though both are excellent sources of protein, which one is more effective? Read on to know more about each of the protein sources and their differences.
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Best Egg White Protein Powders
Shopping for a protein powder thats right for you can be difficult with all the options youre given. Deciding to go with an egg white protein powder is only half the battle. Now, you have to shop through the various different brands and companies.
Well help narrow your options down so you dont have to stress-shop. Lets take a look at our four favorite egg white protein powders and what we like so much about them!
Now Sports Egg White Protein
This family-owned and operated business has been in operation since 1968, and all of the protein powder is packaged in the US. The NPA A-rated GMP certification means that every aspect of the manufacturing process has been examined, from the testing to the final production, and this protein powder has passed with flying colors.
Each serving contains 20g of protein, naturally flavored to give a creamy chocolate finish, amazing on its own or as part of a shake or dessert, and the high quality means that you are getting first-rate protein along with all the amino acids that come along with it.
An excellent addition to your diet if you are looking for a homegrown brand that you can trust.
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Egg White Protein By Smart 138
Last on our list is Smart 138s egg white protein. Each 33-gram serving will yield 25 grams of protein and 130 calories, the most of any egg white protein powder discussed thus far. It wont come in any fun flavors, but is great for those that workout frequently.
Each bag will contain 30 servings and only cost you $40, making it cheaper than PaleoThin if you arent that interested in a multitude of flavor.
Naked Egg By Naked Nutrition
Naked Nutritions egg white protein powder is similar to the one by MRM Nutrition, but it will contain slightly more protein and slightly less calories . It will also be a slightly lighter serving of just 31 grams.
Sunflower lecithin is also added. It can be found on Amazon for $65, but youll receive a total of 44 servings so its not as expensive as it seems. It comes with an unflavored and chocolate option.
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When To Take Egg White Protein Powder
Many people take egg white protein powder with a meal and add the powder to the meal itself, which is a great way to incorporate it, but you should be careful when doing this if you are trying to lose weight.
Protein can help to inhibit appetite, so taking it before a meal can curb your hunger and help you to eat a smaller portion.
If you are trying to build muscle, then add it into your routine after your workout when your muscles most need the benefits of protein. Even if you are not trying to build muscle, protein after a workout will also aid in your recovery.
Here’s What You Get With Transformation Protein
- A synergistic blend of egg white, plant and collagen proteins
- No artificial sweeteners, colors, dyes, or other harmful ingredients
- 30 grams of protein in every serving
- Amino-optimized for muscle recovery, focusing on Leucine.
- Added benefits like MCT oil for energy and metabolism
- Vitamins and minerals like Magnesium Vitamin D3, and Chromium Picolinate to supports blood sugar management and ease inflammation
- Probiotics and key digestive enzymes for protein absorption and improved digestion
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What Is Egg White Protein Powder
Egg white protein powder is one of the most abundant types of protein available. According to Mike Samuels, this type of protein powder contains about 25 grams of protein in a 30-gram serving size.
In other words, this has about as much protein as whey and casein-based protein powders. Egg white protein powder, however, lacks the lactose contained in casein and whey.
Eating whole eggs on a regular basis means consuming a lot of extra calories and fat. If those arent part of your dietary goals, consider trying egg white protein powder. It provides protein without the additional fat and calories.
These dried egg whites have four times the amount of protein as one whole egg with about 20 fewer grams of fat.
Jay Robb Egg White Protein Powder
Jay Robb Egg White Protein Powder is an Outrageously Delicious vanilla-flavored protein powder that uses pure egg white protein. Made by Jay Robb, a weight-loss expert, and health guru. Its fat-free, low calorie and low carb, with 24g of protein in each serving. With that said, its a pretty expensive option, which is the reason its not higher on our list.
- Only 4g carbs per serving
- Very tasty according to reviews
Whats in it:
- 24g egg white protein
Who makes it: This product is made by Jay Robb, a diet guru and health expert who sells a variety of weight-loss tools and health products. Jay Robb has been in business since 1988 and has developed quite a following of fans since that time. His focus is clearly on the weight-loss niche, and he produces effective products that can help people reach their weight-loss goals faster.
|Where to Get It|
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Is Whey Protein Better Than Egg White Protein
Whey protein and egg white proteins are both animal products and complete proteins. Both deliver similar quantities of protein on a per-scoop basis.
Whey is more reputed than egg white protein and has plenty of research to back its prowess in building muscle and initiating fat loss.
Egg whites contain no fats and fewer calories, while whey has small amounts of carbs and fats, but is better in keeping cravings at bay with increased satiety.
What Can It Be Stacked With
As this is generally a bodybuilding supplement, many bodybuilders who cannot consume dairy, will use egg white protein as their primary protein source, and will consume it along with other staple bodybuilding supplements, including: BCAAs, L-Glutamine, L-Leucine, Creatine Monohydrate , and Dextrose.
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The Protein Content Of Egg White Vs Whey
Proteins are one of the most essential nutrients that function as building blocks of the human body. Present in each cell of the human body, protein from diet is required to build and maintain good muscles, strong bones, and healthy skin.
Dietary protein is normally obtained through adequate intake of meat, dairy, pulses, and nuts. Among these, all animal products are considered complete proteins as they contain all 9 essential amino acids.
A whole egg provides about 6 7 g of protein depending on its size and you get around 3.5 4 g of protein from the egg white alone.
The egg-white is also healthy because it has zero cholesterol, no fats, and fewer calories which is ideal for people who are weight conscious or who have to watch their cholesterol intake.
A mere 100 g or 2-3 egg whites a day can meet nearly ¼ of your bodys daily protein requirement.
About 100 g of whey liquid can provide you with around 0.9 g of protein. Like the egg white, whey too is considered as a complete protein.
Also considered a complete protein, the plain whey provides all 9 essential amino acids, contains only 2 mg cholesterol, and is naturally low on carbohydrates.
In powder form, egg white protein powder is designed to provide an average of 24 g of protein per scoop and whey, depending on the type can provide up to 30 g per scoop.
Egg White Protein Powder Vs Whey
Since whey is one of the most popular protein powders, many people want to know how egg white protein powder holds up in comparison.
Weve listed this information farther up, but heres another look at how egg white compares to whey on several protein quality scales:
Egg White vs. Whey Protein
Table adapted from our protein powder guide.
Looking at these measurements, egg white protein powder is definitely a protein source to rival whey. In fact, since its Protein Efficiency Ratio is higher than wheys, it may be considered by some to be the superior source.
And besides protein quality, egg white protein powder is naturally lactose-free, while whey protein usually isnt. For some people, this is a deal breaker.
Egg white protein matches or exceeds whey protein on most measurements of quality.
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Who Should Use Egg White Protein Powder
In truth, the answer is, everyone!Well, thats not strictly true.
If you are getting enough protein through your diet, then you dont need to add any extra. If you are not getting enough protein, or need to add more protein for a specific reason, then you should wholeheartedly add egg white protein to your daily routine. Lets take a look at some of the reasons to add it in.
How To Use Egg White Protein
Supplementing with it daily is an excellent way to increase the amount of protein in your diet, build muscle mass or lose weight. Taking the powder before a meal will make you feel fuller and therefore help with weight loss. Moreover, taking egg white protein powder before and during your exercise routine helps to build muscle, increases muscle repair and reduces soreness after exercise.
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