Whey Protein Blog

Eggs are full of nutrients: vitamins, proteins and fats which the body needs. One egg has over 6 grams of protein as well as containing choline, for healthy cell membranes; selenium, which boosts the immune system; Vitamins A, B and E (for healthy cell growth, conversion of food into energy and anti-oxidant properties) and finally lutein, which keeps the eyes healthy. The protein is concentrated in the white of the egg which is why many athletes eat only the whites of eggs or take egg protein supplements.

The baseline recommended daily allowance (RDA) of protein is approximately 0.3 grams of protein per pound of bodyweight for general health and cellular function. Athletes, however, burn far more calories and so their RDA of protein is much higher. For people who are bodybuilding or embarking on intensive physical training routines, the recommended amount is 1 – 1.25 grams per pound of bodyweight, however opinions do vary considerably about this.

Not everyone’s body works in the same way as some systems break down protein amino acids more quickly during training while others retain more nitrogen, which is essential to the formation of amino-acids. Superfluous amino acids are metabolised to glycogen or fat, which can then be used for energy metabolism.

The amino acid profile in eggs is superior to other forms of dietary protein, which makes egg the most perfect source of protein. They utilise nitrogen far more efficiently and therefore help build firm, lean muscle mass, which is the goal of all bodybuilders, because the lifting of heavy weights breaks down the body’s muscle protein. The absorption rate and time of intake both play a significant role when using egg protein supplements.

For maximum benefit, egg protein supplements should be taken at breakfast or lunch, prior to workouts. Being a medium rate digesting protein, it takes about one and a half to three hours to break down, being faster than casein protein, but slower than whey protein, and this is why it is convenient for ‘snacking’ during training. Its protein efficiency ratio is higher than other sources of protein which means the body can make better use of it.

Because of previous concerns about consuming raw eggs, many people prefer to take powdered egg protein supplements though most will use these in combination with fresh eggs. The supplement powders are inexpensive and widely available and can be bought in different flavours, such as vanilla and chocolate. Being made from the white of the egg, they are fat-free and can be turned into an instant shake or smoothie-style drink. It is an ideal alternative supplement for those who may be allergic to, or intolerant of casein, whey or soy. It also mixes well with other supplements.

Having focused on the benefits of egg protein for bodybuilders and athletes, it should also be said that anyone, regardless of their level of physical activity, can benefit from egg protein. Because it is fat, carbohydrate and cholesterol free as well as an excellent source of vitamins and minerals, it can also be used in weight-loss diets.