by Kelsey Finley
Proper nutrition is a vital consideration, whether you’re switching to a healthier lifestyle or you’re aiming to make your workouts more effective. Many people recommend consuming a healthy, balanced diet to get all the nutrients you need but depending on your fitness or weight-loss goals, you may take a different approach. This could involve increasing your intake of specific macros and decreasing the consumption of others.
For example, you may want to gain weight and build muscle to improve your body composition and in order to achieve that, it’s recommended to increase the intake of protein while following a personalised fitness plan.
On the other hand, if you are trying to lose weight, decreasing the amount of carbs you eat and increasing your protein intake may give you better results than following a low-fat diet.
In both cases, protein is an essential nutrient that will help you reach your goals. However, some people struggle to consume enough protein through diet alone, so if you discover that you are not consuming enough (by counting your macros), it’s time to supplement. There are many different types of protein powders on the market today and in this post, we discuss egg white protein powder and its benefits.
Here is why you should consider adding egg white protein powder to your diet:
1. High-quality protein source
As people would say, eggs are excellent sources of protein. However, the yolk contains fat, so people who are staying away from fat are sceptical in using eggs as a protein source. Moreover, it’s quite tedious if you’ll be separating the egg white from its yolk every time you eat it.
Egg white powder will save you time and effort in getting your protein fix. Eggs have the highest protein quality and digestibility, which can be observed from its protein digestibility-corrected amino acid score. Eggs are considered as a complete protein source because they contain all amino acids, unlike some other protein sources.
2. Efficiency in terms of absorption
Popular egg white protein supplements provide a better advantage in terms of digestion compared to casein and whey, which are the other two conventional protein powders used by fitness enthusiasts and athletes.
Casein protein, which is derived from milk, is digested in the body slowly. Whey, on the other hand, is also derived from milk, but after it is curdled and strained. You might be more familiar with whey since athletes commonly use it as their supplement. This protein powder is quickly digested and absorbed by the body, which is why you might feel hungry just a few hours after you consume a serving of whey protein.
Egg white protein powder is more recommended because the body digests it at a medium phase, just between the digestion rate of whey and casein. This is efficient for the body because the digestion process involves a slow release of energy in the body. Also, it is useful in keeping the process of protein synthesis for an extended period.
3. Keeps you full for a more extended period
People also use protein powders in their shakes as a meal replacement if they are shedding some pounds. This is because they are low in calories but will keep you full for an extended period.
If you’re using a protein shake as a meal replacement, it’s recommended to choose egg white powder over whey because of its higher satiety value. As mentioned earlier, egg white protein powder is digested at a moderate rate, making you feel fuller for a longer period. You can prepare your protein shake depending on why you’re using egg protein powder:
- If you’re trying to lose weight, you can prepare your egg protein powder shake by mixing it with water.
- If you’re trying to bulk up, you can mix the egg protein powder with milk.
Either way, you can add your own choice of fruits and sources of fibre, like chia or flax seeds, into the mix.
4. Lactose-free and safe for those allergic to milk
Egg white protein powder is the go-to protein supplement for people who are lactose intolerant. Since both whey and casein are derived from milk, the composition of these protein powders contains lactose, which is a big no-no for those who can’t digest this particular sugar.
Egg white protein powder is derived from eggs, which don’t have lactose as part of their components. So egg white protein powder is entirely safe to be consumed by people who are diagnosed as lactose intolerant.
Some people are allergic to milk and the specific substance that causes this allergy is casein, which is present in casein protein powder. If you have a milk allergy, opt for egg white protein powder instead of those that are made of casein. Other alternatives are bovine collagen and pea protein.
5. Improves performance during a workout
Egg white protein powder is also beneficial for those who are physically active when it comes to training and working out. Regular consumption of this protein powder is effective in strengthening your muscles, making them more efficient during aerobic exercises.
Since the amino acids present in egg white protein play an important role in protein synthesis, it has a direct effect in muscle-building. In the long run, it will help give you more strength and endurance during your workout session.
In addition, athletes aiming to achieve a lower body fat after their fitness program should include egg white protein powder in their dietary plan so they can reduce their total body fat. There has been scientific evidence suggesting that egg protein plays a role in accelerating the beta-oxidation process that occurs in the liver. This biological process is essential in breaking down fatty acids, which will generate adenosine triphosphate or ATP that is needed by the body as an energy source. Therefore, if you consume this as a protein supplement, it can burn fats instead of the usual carbohydrates. Make sure that you couple the intake of egg protein powder with a low-carb diet to make it more effective.
Including egg white protein powder in your diet will be beneficial to your health, and it’s not just limited to muscle growth and repair. It contains all the essential amino acids and is considered a complete protein, wherein it also plays a vital role in fat metabolism, as well as skin and brain health. However, egg protein powder can have an unpleasant taste for some, especially if you’re sensitive to the smell. It’s easy to trick your taste buds by adding fruits or choosing flavoured egg protein powder instead.
Kelsey Finley is a personal trainer who enjoys exercising and training people how to become the best version of themselves. She enjoys running, bicycle riding, and hiking. When she’s not working, she enjoys staying at home with her family.