Are you looking for ways to ensure better gains from your workouts? Do you want to unlock the protein power of eggs with less negative side effects? If so, then it’s time to learn all that you can about egg white protein powder.
Egg protein powder can help as you look to shred fat, build lean muscle mass, and absorb more nutrients and vitamins. The egg white is the best part of the egg in terms of its impact on nutritional growth.
Read on for an in-depth look at the benefits of egg white powder and how it stands up to other, more traditional forms of protein.
What is Egg White Protein Powder?
We know what you're thinking. Is there anything they won't use to try to make protein powder?
If the results will help you gain plenty of nutritional benefits without negative side effects, then no—no there is not.
But what is egg white protein powder to begin with? Well, as the name implies, it's a type of concentrated protein powder made from egg whites (also known as the "albumin" of the egg, or the part that isn't the yolk).
Why would you want a protein powder that's made from just egg whites? Because it can help you avoid some of the harshest side effects of the whole egg.
As beneficial as eggs can be in your diet, they’re not without some drawbacks. First of all, they are calorically dense for their size, mostly due to the yolk. Ironically, the yolk offers the least nutritional value despite being the densest part of the egg. If you’re watching calories, you may want to avoid eating egg yolks.
Second, the yolk contains a high amount of cholesterol, which, over time, can contribute to health issues such as heart disease.
Lastly, the yolk has been known to carry harmful bacteria such as salmonella, which, as you may know, can make you sick if you consume eggs that are not properly cooked.
How Does Egg White Protein Compare to Traditional Forms of Protein?
If you're considering switching to egg white protein powder, then you should learn how it stacks up compared to other, more traditional forms of protein. After all, if it doesn't contain the amount of protein and other benefits you need, there isn't much of a decision to make.
First, let's talk about protein. Egg white protein powder certainly packs a punch, offering 24–25 grams of protein per serving. Compare that to traditional whey protein, which has anywhere from 20–30 grams of protein, and at worst you're giving up only five grams of protein per serving.
Next, let’s look at the amino acids—the building blocks your body needs to grow lean muscle and repair muscle tissue. Like whey protein, egg white protein powder carries all of the essential amino acids you need—especially the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine.
So far, egg white protein powder is on par with whey protein powder. Generally, consumers opt for whey protein over other forms of protein powder (such as egg white protein) because of its convenience and low price point.
But if you have issues digesting dairy protein, then egg white protein powder is the way to go. This is perhaps the main nutritional reason to choose egg white protein powder over whey protein powder: because it's dairy free.
What Are the Benefits of Egg White Protein Powder?
Now that you understand how egg white protein powder stacks up against whey protein, let's take a look at some of its key benefits.
If you’ve noticed bloating or other discomfort after drinking a whey protein shake, then you might be lactose intolerant.
Most people don't realize that whey protein comes directly from milk, so it contains a high amount of lactose. A lot of people have no problem with why protein and find it easy to digest—but for others, dairy protein causes problems. Another option is whey isolate protein, which is basically a refined whey protein containing a miniscule amount of lactose.
But if you want to remove any risk of digestive issues due to lactose intolerance, then egg white protein powder is a great solution. It's completely dairy free and you should be able to digest it without any setbacks.
Eggs are an essential part of most lean muscle-building diets. But as we pointed out earlier, eggs come with potential risks, including salmonella, bacteria, and high cholesterol.
Thankfully, egg white protein powder provides a way to get all of the protein, vitamins, and nutrients from eggs, while avoiding those harmful side effects.
By removing the yolk—the troublemaker center of the egg—from the equation, egg white protein can give you 25 grams of clean, safe protein to help stimulate muscle growth.
A Bevy of Vitamins
Although we tend to place a premium on protein, it isn't the only important component of post-workout protein shakes. It's also important to consume a healthy dose of vitamins, and egg white protein powder provide plenty of them.
Egg whites naturally contain vitamins such as B1, B2, B3, B5, B6, B8, B9, and B12. Each of these helps with muscle growth and stimulates your overall well-being.
Specific to building lean muscle, you'll benefit from the additional B12, which helps your body produce more red blood cells. These cells deliver oxygen to your muscles and streamline muscle growth, giving you faster results.
Adding Egg White Nutrition to Your Diet
Now that you understand the benefits of egg white protein powder, it’s easy to see why egg white nutrition might be a wise choice for you. If you do opt to try egg white protein powder, be sure to use it in optimal quantities by reading our post on how many protein shakes a day will help you reach your goals.
And of course, as with any protein powder, be sure to mix your egg white protein in a BlenderBottle® brand shaker—which utilizes our powerful mixing system, featuring the BlenderBall® wire whisk—to deliver smooth protein and nutrition shakes with ease.
Looking for information on different sources or protein? See our protein guide.