Hello, my health-conscious community! Are you looking for stuff related to weight loss? Do you want to know about Macros separately that are helpful in weight loss or weight gain journey? You are at the right place. In this article, I’m going to discuss protein in detail that is one of the macronutrients. So before starting this article, we must know what is egg white protein powder? What are the benefits of egg white protein powder? How this powder is helpful in weight loss? As we all know, where there are benefits of something there are also some drawbacks so, in this article, we will also discuss benefits and side effects of this product.
Egg white protein powder is a high protein source prepared from 100% egg whites. This powder is the best source of amino acids. The plus point for this protein source is that it is low in carbohydrates and fat. Also, this protein powder is lactose-free so this is the best option for people suffering from lactose intolerances. It contains all essential amino acids so a good source of protein for vegetarians. As we all know amino acids play an incredible role in our bodies and contain a lot of muscle-building properties. This powder is made with the finest/pure ingredients that allow it to digest easily.
Benefits of Egg White Protein Powder:
- As protein is a macro-nutrient containing essential amino acids, it is important for the growth of muscles and overall health. So there are a lot of benefits of protein. As far as we talk about egg white protein powder, it is the best option for people having lactose intolerance. In addition, this protein powder contains 0g fat and 0g carbohydrates so for these properties this powder is the best source of protein who are on a weight loss journey. This protein powder will fulfill their protein requirement without unbalancing carbs and fat levels.
- As protein is responsible for the growth of muscles and maintenance of normal bones, it is a great source of protein for people doing a lot of physical activity. This egg white protein powder is preferable because this powder is in pure form.
- Egg white protein powder absorbs quickly as compare to Egg white. The absorption time of egg white is 3-4 hours approximately but powder absorbs quickly means that it is easily digestible. By adding this powder to your weight loss drink/shake, everything can be measured that goes into your body. Give it a try and check how this powder works.
When should I Use Egg White Protein Powder?
Any time in your day you can use egg white protein. In this era, due to unhealthy diets and unhealthy lifestyles, no one is active. We feel stress and strain after a long working day. From professional athletes to office workers, everyone is tired after a long hectic day. So it is necessary to maintain optimal levels of protein that will help us feel active, stress-free, and relax.
If you are on a weight loss journey or a weight gain you must fulfill your protein requirement. So as per recommendations, you can consume 2-3 servings per day. Add this egg white protein powder to your major meals like breakfast, lunch, and dinner. No doubt, our bodies are different, at different heights, different weights, and so all of us have different levels of protein synthesis. So to know about your protein requirements per day, you need to reach your physique goal.
Is Egg White Protein Powder Healthy?
We can say egg-white protein powder is a healthy option for people suffering from dairy allergies. Egg-white protein powders are of high quality and are easy to digest. As these are easy to digest so this protein will not give you a feeling of fullness for longer (satiety) as compared to other protein powders.
Nutrition of Egg White Protein Powder:
Nutritional Information:
| Values-based on: | Per 100 g | 30 g serving |
|---|---|---|
| Energy (KJ) | 1427 | 341 |
| Energy (Kcal) | 336 | 101 |
| Fat | 0.3 | 0.1 |
| Fiber | 0 | 0 |
| Carbohydrates | 5.3 | 1.6 |
| Salt | 3.0 | 0.9 |
| Protein | 78.2 | 23.7 |
Who is Egg White Protein Powder suitable for?
Everyone can consume egg white protein powder and, more specifically, those who are on a dairy-free or vegetarian diet. Still, if you are not on a dairy-free diet, you can add this protein powder to your diet because adding this protein powder to your diet could be very beneficial for your health.
Regardless of gender, whether you’re male, female you want to lose weight or want to gain, these pure protein contents will help you reach your goals quicker and easier. They had a low fat and low carbohydrate content make it very suitable for individuals who want to change their body composition and consider what they are consuming.
You can easily count macros amount by confidence and manage every last gram. You can easily consume this powder for strong muscles and bones even on a weight loss journey because this powder is having 0 g fat and 0 g carbohydrates.
When Is Best to Take Egg White Protein Powder?
It is best to take egg white protein powder with your main meals three times a day, including breakfast, lunch, and dinner. As per recommendation 3 servings, a day means 90 grams per day can fulfill daily requirements. After working out, it is essential to have protein-rich something to eat. If you do not want to add this protein powder into a shake or in milk or water, you can use this powder in recipes to make food protein-rich.
People with gluten intolerance can use this egg white protein powder to substitute flour as this powder is gluten-free.
Difference Between Whey Protein Powder and Egg White Protein Powder:
| Whey protein powder | Egg white protein powder |
|---|---|
| During the process of production of cheese, whey protein powder is made. | Egg white protein powder is prepared by removal of yolk from and dehydration of egg-white into a fine powder. |
| Two proteins are made by the addition of enzymes for the separation of different proteins. Like whey protein and casein protein. | |
| After the pasteurization process, these proteins are converted into powdered form. | |
| In one scoop, there are 20 to 30 grams of protein. | In one scoop, there are 20 to 24 grams of protein. |
| Whey protein contains lactose that is why it is not good for people suffering from lactose intolerance. | Egg white protein powder is lactose-free, that is why it is a good option for people suffering from lactose intolerance to fulfill their protein requirements. |
| Whey protein is derived from milk and makeup liquid portions in different beverages. This protein is loaded with vitamins, minerals, and some beneficial peptides. | Egg white protein powder is rich in protein because it is made of pure egg whites. Having 0 fat and 0 carbs content. |
| Can cause problems for people having lactose intolerances. | Allergies to egg whites are possible |
Nutritional Values of Whey Protein vs Egg White Protein:
| Calories | Protein | Fat | Carbs | Allergens | Notes | |
|---|---|---|---|---|---|---|
| Whey protein | 120 | 25g | 2g | 3g | Lactose | Helpful in improving body composition, performance, and level of satiety |
| Egg-white protein | 110 | 25g | 0g | 2g | Egg | Helpful in the strengthening of muscles and bones. |
So this chart is clear about the nutritional values of whey protein and egg white protein. There is a little difference in both these. So both can be used as an alternative. People suffering from lactose intolerance can use egg white protein powder as an alternative to whey protein that will fulfill protein requirements. And people allergic to eggs can use whey protein as an alternative. Both proteins can fulfill protein requirements as per recommended daily allowance.
How Many Eggs are in One Scoop of Protein?
There are almost 5-6 eggs in a scoop of protein.
Which is the Best Protein for a Gym?
Some best protein powders are recommended for men by experts. Some of that protein are as follows:
- Whey protein
- Casein protein
- Whey-casein blend
- Soy protein
- Pea protein
- Rice protein
After a workout, muscles are under stress. The body gets tired of doing hard exercises, so it is essential to have a protein-rich diet before the workout or protein supplements to strengthen muscles. According to research, egg white protein powder is made from pure ingredients to fulfill 100% of the protein requirements. Egg white protein powder is easily digestible, so it is a good option for athletes and people doing physical activities.
Which is the Best Whey or Egg White Protein Powder?
Being a nutritionist, I’ll say egg white protein powder is the better option than whey protein. There are some reasons behind this. Egg white protein powder has lower calories as compared to whey protein. Also, this source is dairy-free, so good for people having lactose intolerances. And because of having fewer calories, egg white protein powder does not lead to spikes in blood sugar levels.
Is Protein Powder Bad for Your Kidney?
No evidence proves that protein powder is bad for healthy people. But we can say the people who are already suffering from kidney disease like an increase in creatinine level, having kidney stones, or any other kidney-related problems must concern their doctors before consuming protein powder because you don’t know whether whey protein is good or not in kidney diseases.
What is Egg White Protein Powder used for?
The people who want to increase their protein consumptions, egg white and egg white protein is a useful supplemental protein for those people. Egg white protein powder is the best source to maintain protein requirements as per daily recommendations without increasing cholesterol levels. As we all know, egg yolk is high in cholesterol, so this powder is just egg white, so without increasing cholesterol levels in your body, this protein powder will help you fulfill your daily requirements of protein.
Are Egg Whites Perfect Protein?
As we all know, egg whites are high in protein and low in calorie content. Egg whites contain all the nine essential amino acid in balanced amounts that it helps in the proper functioning of the body. Egg whites contain 67% of the protein present in a whole egg.
Which is the healthiest protein powder?
Nutritional values of different protein powders:
Per 30 grams serving:
| Protein type | Calories | Protein content | Fat content | Carbohydrates | Sugars |
|---|---|---|---|---|---|
| Collagen peptides | 70 | 18 g | 0 g | 0 g | 0 g |
| Soy protein isolate | 117 | 27 g | 1 g | 1 g | 0 g |
| Sunflower seed protein | 97 | 15 g | 3 g | 3 g | 0 g |
| Whey protein concentrate | 130 | 24 g | 2 g | 3 g | 2 g |
| Whey protein isolate | 115 | 27 g | 0 g | <1 g | 0 g |
| Flax protein | 100 | 15 g | 3 g | 6 g | 0 g |
| Hemp protein | 90 | 15 g | 3 g | 9 g | 1 g |
| Pea protein | 105 | 24 g | 0 g | 3 g | 0 g |
| Rice protein | 120 | 24 g | 0 g | 3 g | 0 g |
| Egg white protein | 140 | 26 g | 0 g | <1 g | 0 g |
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:
- Jay Robb Unflavored Egg White Protein Powder
- Judee’s Egg White Protein Powder
- Source Nutrition Egg White Protein Powder
- MRM Natural Egg White Protein Powder
- Smart 138 Egg White Protein Powder
- Bulk Supplements Egg White Protein Powder
- Healthy N Fit 100% Egg Protein
- Now Sports Egg White Protein
- Gaspari Nutrition Proven Egg
- Muscle Egg Protein Powder
Composition of egg:
How do You Take Egg White Protein Powders?
As protein is responsible for the growth & maintenance of muscle mass, it is recommended to take 1 large scoop (30g) to 150-250ml of water or milk in a My protein shaker 30 minutes before or after exercise/ workout. Alternatively, consume any time of day to increase your daily protein intake. You can take this powder along with your three main meals (Breakfast, lunch, and dinner).
How Many is Egg Whites per Day Safe?
According to American Heart Association, it is suggested to eat one egg (or two egg whites) per day for those who want to egg a part of their healthy diet.
Is It Ok to Eat Egg Whites Every Day?
Eating too many egg whites a day can increase the risk of salmonella; it is recommended to avoid eating egg whites daily but if eggs are cooked for a long period and at a high temperature. It is the best option to eat fully boiled or properly fried egg whites.
Are Egg Whites Inflammatory?
According to some studies suggests that the body’s inflammatory response can be influenced by egg consumption. It can respond both pro-and anti-inflammatory. Eggs and their consumption can affect different people in different ways depending on the ability of the body to digest.
What is the Best Time to Eat Egg White?
According to some studies, eating an egg at night can improve your sleep cycle and help you sleep better. When it comes to eating an egg at night, make sure this time eating an egg will suit you. If you do not face any problem, you can eat boiled eggs at night, and if you face any problem, it is better to avoid eating at night.
How Many Eggs Can I Eat a Day for Body-Building?
A bodybuilder should have to start the morning with 6 egg whites and 2 yolks, and these 6 egg whites and two yolks will provide about 26 grams of protein, 5 grams of fat (3 grams from a good source), 0 carbs, and 153 calories.
What Should Not Be Eaten with Eggs?
Here is a list of things that should not be eaten with eggs:
- Bacon
- Sugar
- Soy milk
- Tea
- Rabbit means
- Persimmon etc.
Conclusion:
While you are on a weight-loss or weight gain journey, try to choose healthy eating options. One thing may have benefits as well as drawbacks. It’s up to you, what you choose, whether it is a healthy option or not. As a nutritionist, my suggestion to you people is that ‘Have a balanced diet.
Do not eat too less that you feel weak and you suffer from diseases. On the other hand, do not overeat as overeating leads to many chronic diseases. As I have already discussed, overweight leads to obesity, and obesity is the major cause of many chronic diseases such as CVD (Cardiovascular disease), diabetes, hypertension, etc.
Try to eat in moderation. To lose weight and keep it off, you must follow an 80% nutrition and 20% diet. By following this rule, you may able to achieve your target soon. I will again say, ‘consistency is the key.’ Stay consistent and stay motivated. Motivation is the other most important thing in the weight loss journey. Follow all the instruction as given by you Dietician or Nutritionist.
If you have started the diet and are not getting results in days or weeks, do not lose hope. The body needs time to convert itself to any other diet. Nothing is possible if you want results in just the blink of an eye. Everything takes time. You need to have the patience to get results. Some people think diet not beneficial for them to lose weight as they are not getting results in days or weeks. You will get results. Just be patient.
As in this article, we have discussed protein. So, keep in mind protein being a macronutrient, is essential for the strengthening, growth, and maintenance of muscles and bones. So, try to fulfill the body’s requirements. If you do not get anything according to a recommendation or as per requirements, your body will lead to weakness which will lead to cause diseases. So, consume everything in moderation. Do not over-consume as an excess of everything is bad.