WHAT IS EGG PROTEIN?
Egg protein is, as its name suggests, a source of protein of animal origin, considered one of the best sources due to its high biological value, especially in the white.
The egg is composed of two parts: the white and the yolk . In the white, we find about 65% of the total protein that an egg can contain. In the yolk, the remaining amount together with other vitamins and minerals, such as calcium, zinc, copper, iron, B12, niacin, folic acid and riboflavin.
Egg protein is classified as being of high quality and biological value because it includes all the essential amino acids that the body needs on a daily basis to carry out its physiological functions , because it is unable to synthesise them on its own, or only in insufficient quantities: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Egg white, where most of the protein is located, consists of:
- 88% water
- 11% protein
- 1% carbohydrates
- 5% minerals
Within the egg, we can find more than one type of protein:
- Lysozyme : it is responsible for dissolving the cell walls of certain bacteria that can be harmful to the body In order for our body to assimilate egg protein, it must be denatured. Denatured proteins are hydrolysed, i.e. the peptide bonds are broken, resulting in a change in structure making the amino acids easier to absorb without affecting their composition, so that their properties are not altered during this process.
- Ovotranferrin : is a type of protein known as a metalloprotein, whose main characteristic is that it binds iron. it represents more than 10% of the protein content.
- Ovalbumin : is the predominant type of protein in egg white, accounting for 50% of the total protein content. Its aminogram is very similar to that of whey protein. It is rich in cysteine and methionine.
- (tixagag_16) Ovomucoid : It is a glycoprotein rich in glucosamine (14%) and sulphur amino acids (12%). It contains mannose, galactose and neuraminic acid.
- Ovomucin : a type of glycoprotein, which represents less than 5% of egg white protein, and is responsible for providing the gelatinous texture.
The types of egg protein supplements that can be found are:
- Egg protein isolate: have a protein concentration of around 90% of the total product. During the production process, most of the fat it may contain is removed.
- Albumin protein: mostly comes from egg whites, they provide high amounts of branched amino acids and leucine, favouring protein synthesis and muscle mass development.
WHAT ARE THE BENEFITS OF EGG PROTEIN?
- Helps speed up the muscle recovery process after workouts and prevents muscle catabolism
- It is a protein of high biological value .It is considered a reference food. It contains all 8 essential amino acids.
- By consuming it in powdered form, we save food preparation time and increase the protein value in one dose, since, to obtain the equivalent of 35 grams of protein, we would need an average of 10-11 eggs.
- It favours the maintenance and construction of muscle mass, as proteins have structural functions, as this is the macronutrient responsible for regenerating tissues.
- Improves the immune system: research has shown that the high content of sulphur-containing amino acids, such as cysteine and methionine, plays an important role in boosting the immune system.
- Increases protein synthesis : egg protein has been shown to stimulate protein synthesis due to the high concentration of leucine (9%). The only protein source that contains more leucine than egg is high quality whey protein.
- Compared to other protein sources it has between 10% and 20% more of this amino acid.
- Contains large amounts of vitamin B as well as magnesium, iron, copper, folic acid, zinc...
- Its production method allows to obtain egg protein powder with a high degree of assimilation.
WHEN TO CONSUME EGG PROTEIN?
Egg protein can be taken at any time of the day when an extra intake of this macronutrient is needed.
Can be taken before or after training. It has a average absorption speed by the body.
It is important to make sure that at all times there is enough available in our body to repair the muscle fibres damaged during training, as well as to promote the increase of muscle mass , and to avoid its loss in case of a caloric deficit.
WHO CAN CONSUME EGG PROTEIN?
Any person who does not have any pathology indicating otherwise, medical contraindication or egg allergy can take casein.
It is recommended for anyone who wants an extra supply of this macronutrient in their daily life, who wants to improve their body composition, lose weight or gain muscle mass.
It is also recommended for any athlete with physical exhaustion or person who does not reach the necessary amounts of protein.
Lactose intolerant people can consume this type of supplement:
Yes, egg protein does not come from any product containing lactose . It is a good choice for people intolerant or allergic to this substance. In case of allergy, it is recommended to consult the labelling for the possible presence of traces.
HOW TO CONSUME EGG PROTEIN?
- The dosage usually varies between 25 and 40 grams.
- It is a type of protein that, due to its texture and flavour, is recommended for the preparation of recipes such as pancakes, protein cakes etc. The main form is usually in the form of a shake, dissolved in water or milk: the amount of liquid will depend on the tastes and preferences of each person.
- Depending on the manufacturer they will give specific instructions for the product, it is usually recommended to mix with an average of between 200 and 500 millilitres.
- Another option is to mix it with other products such as yoghurt or cheese shakes or with nuts, peanut butter, hazelnuts, etc. or with cereals such as oatmeal.