Exotic proteins – features, benefits, who is suitable for them

Pros and cons of egg white

Main advantages:

• It has a rich amino acid composition compared to other supplements.
• Slowly absorbed, providing a constant supply of amino acids, preventing the destruction of muscle tissue.
• Does not contain lactose or fat.
• Mixes easily in water and milk.
• Suitable for taking at night due to long absorption.

Flaws:

• It often causes side effects such as constipation, so additional consumption with fiber is necessary if the manufacturer does not include it in the product.
• The long breakdown of proteins does not allow the product to be consumed solo after training or after sleep to urgently prevent catabolism, compared to BCAAs or whey protein.
• Not suitable for dry athletes.

How to use egg powder

Egg powder retains its nutritional properties for a long time and is quite easy to use. It does not have unnecessary impurities and additives, the homogeneous mass is colored light or bright yellow. The smell and taste of melange resembles the natural aroma of eggs.

In addition to all this, egg powder must meet certain standards for all indicators and dissolve well in any liquid. If there are small lumps in the composition, they can easily be broken into powder.

It is wise to add egg powder to various dishes during the cooking process. To ensure that the powder is thoroughly dissolved, it is best to sift it through a fine sieve and pour it into a container with cold water (water can be diluted with milk 1:1).

Leave the mixture for a maximum of 40 minutes for complete swelling, then add salt to taste and use immediately: prepare an omelette, add to the baking dough. It is important to know that powder that has already been diluted cannot be stored.

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Which protein is better - whey or egg?

These two products should not be compared. Athletes need each equally, and as is usually the case, the complex contains several products that differ in action. If whey is absorbed faster and is great for closing the protein-carbohydrate window after workouts, then egg albumin can be compared to casein protein in action. The last two types are suitable for consumption at night.

A little arithmetic

An average egg weighs 50-55 grams. We will start our calculations from the lower limit, especially since it is easier to calculate this way. Approximately sixty percent of the egg’s weight is the white, forty percent is the yolk (there is also a shell, but it weighs negligibly little compared to the inside of the egg). This means that the white of one average egg weighs approximately 30 grams. 85% of the protein mass is water, protein accounts for less than 13 percent (more precisely -12.7). It follows that one egg white will give us approximately 3.8 grams of good egg protein. We multiply 3.8 by 10 and get 38 grams - this is the “return” from the whites of a dozen eggs. Now let's take on the yolks. In order to balance the amino acid composition of egg whites, we should add 2 yolks per ten whites, each of which, as we have already said, contains approximately 2.7 grams of protein. We add to our thirty-eight grams and get the final “yield” of protein from a dozen eggs - 42.7 grams. True, in this case we will get about 9 grams of fat. It remains to add that the price of a dozen eggs fluctuates (depending on the season) from one US dollar (in equivalent) to one and a half.

We have already talked about the prices of protein drinks. It remains to be seen exactly how much protein you will shell out your hard-earned money for. The actual protein in a can of Gold Standard 100% EGG is 648 grams (27 servings of 24 grams each). The product from Dymatize Nutrition has slightly more protein - 720 grams (30 servings of 24 grams each). Finally, a small can of Sci-Fit 100% Egg Protein contains 704 grams (32 servings of 22 grams each).

720 grams - approximately the same amount of protein is contained in seventeen dozen eggs. Which will cost us a maximum of 25 and a half dollars. Let me remind you: we took the maximum values ​​for the protein content in one can and the cost of a dozen eggs. Even if we take into account the very 9 percent that in the case of “live” eggs are not digested, the comparison is not in favor of protein drinks.

Probably everyone has come across the concept of “egg protein” more than once in their life, but not everyone has thought about the purpose for which this substance was invented, what effect it has on the body and how to take egg protein correctly.

As you can judge from the name of this product, it is produced using chicken eggs, mainly the white part. Through various studies, it has been revealed that egg white is a substance with a significant amount of pure protein.

At the same time, the protein that forms egg white contains absolutely all the amino acids essential for the body, in particular leucine, isoleucine and valine. On top of that, this product is absorbed by the human body one hundred percent.

It is important to note that egg protein is a kind of protein standard, which is used as a starting point when studying the quality and productivity of other protein substances.

By and large, egg protein has found its application in the sports field. In addition, it should be noted that this product is actively used by those who are on diets or simply want to lose weight.

Due to its great popularity among professional athletes and amateurs looking to gain lean muscle mass, egg protein comes in a variety of forms and flavors. In general, we can say that today everyone can choose a protein to suit their taste and color.

The main effect of egg white on the human body is the breakdown of fat mass due to the fact that the breakdown of protein requires much more energy, which, accordingly, is taken as a result of fat burning. It is thanks to this factor that muscle mass is gained directly. Egg protein also has a beneficial effect on the athlete’s productivity after training, that is, it helps restore strength.

Top 5 Best Egg Proteins

Optimum Nutrition - Gold Standard 100% EGG

The protein powder of the world-famous brand includes the entire spectrum of essential and essential amino acids. Eating one serving replaces eating seven egg whites. The cost in stores varies from 1790 – 3030 rubles per 908 grams.

Dymatize Nutrition - Elite Egg Protein

One 32.5 gram serving contains 110 calories, 24 g protein, 5 mg cholesterol, sodium, potassium, 3 g carbohydrates. The product is completely fat-free and is suitable for both gradual weight loss and weight gain. A 910 gram package costs approximately 2,750 rubles.

Sci-Fit - 100% Egg Protein

The product contains 100% egg albumin, which can lower blood cholesterol levels and reduce the risk of cardiovascular diseases. 100% Egg Protein contains no fat. A 28 gram serving contains: 24 g protein, 2 g carbohydrates, magnesium, phosphorus, sodium potassium, 5 mg cholesterol. A 2.27 kg can costs about 3,500 rubles.

Pureprotein – Egg Protein Base Line

The domestic manufacturer did not leave athletes without high-quality egg protein, devoid of lactose, containing fiber, wheat germ, a minimum of fat and cholesterol. As well as all essential amino acids, it contains 21 grams of protein per 35 g serving. The cost for 600 g is 650-790 rubles, and for 1000 g - about 1500 rubles.

Scitec Nutrition Egg Pro (930 g)

One 30 g serving contains 95 calories, 1.8 g carbohydrates, 22 g protein, salt, sugar, 50 mg taurine. The product is completely fat free. The approximate cost for 930 grams is 1940 rubles.

Egg Vs Whey

Despite all the benefits and complete amino acid profile, professional athletes still have a question - which protein is better, whey or egg? Let us consider at the level of characteristics of each protein.

As can be seen from the table, the key difference is the rate of absorption and the maximum amount of digestible protein that an athlete can consume per day. If everything is simple with whey protein - you just need to divide protein portions into 30-60 grams and consume them no more than once an hour, but consuming egg whites can lead to constipation at such dosages. That is why egg white is chosen exclusively during the maintenance phase, while whey is used both during mass gain and during intensive drying.

How to take egg protein

To increase muscle mass, unfortunately, egg protein should not be the only protein; it should be supplemented with amino acid complexes or fast-acting whey protein.

1. Therefore, after training, egg protein can be consumed after taking BCAAs after 20 minutes.
2. The second portion should be taken before bed.

On rest days:

1. one serving is also taken before bedtime;
2. and the second at any time for prolonged release of protein.

For weight loss, egg white is not the most desirable product , because the complete absence of fat does not cover the presence of carbohydrates.
Thus, it is not advisable to consume it before bed, but before and after training, if the athlete is not cutting, it can be left as an additional source of protein.

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%).

How is albumin obtained?

The enormous value of protein lies in its digestibility by the body. Those who want to build muscle or lose weight use this component in their diet. It is known that an egg contains 85% water, about 11% is fat, and less than 1% carbohydrates. The protein we are interested in contains many useful substances, such as: ovalbumin, conalbumin, lysozyme, ovomucine. To receive the correct amount of the component daily, it is advisable to drink special cocktails that are produced in factories. The protein is ground, dried and converted into powder.

There are two types - with the addition of yolk and albumin. The latter lacks all fats. During production, the component is exposed to high temperatures that kill microorganisms, but the protein remains active. The daily norm for each person is calculated individually. It all depends on the needs and the result that is being pursued.

We also recommend Types of Protein

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.