Egg White Protein Powder

Egg white powder is a complete protein. It is high in all 3 branched chain amino acids (BCAAs). This means it is capable of supporting muscle protein synthesis, muscle repair, and growth. This low fat, cholesterol free protein powder is lactose-free, gluten-free and low FODMAP .

What Is Egg White Protein Powder?

Rich in all the amino acids considered essential, egg white powder is an excellent alternative to whey protein powder. This makes it popular for individuals who prefer an animal-based yet lactose-free protein supplement. This includes those following a paleo diet.

Egg white protein powder is normally made by separating the eggs whites from the yolks, then pulverising and dehydrating them to turn them into a fine powder. Many manufacturers use the spray-drying process to turn this egg white protein into a powder.

In addition to egg white powder having a high protein content, it has the highest protein digestibility-corrected amino acid score (PDCAAS) of any protein powder on the market (1).

The protein digestibility-corrected amino acid score is adopted and preferred by the World Health Organisation (WHO) and the Food and Agriculture Organisation (FAO) which measures the protein value in human nutrition. This method evaluates protein quality by multiplying the amino acid score with the humans' ability to digest it (1).

Egg protein powder is made using egg whites only, making it extremely rich in protein and low in fat. This makes it an excellent way to add protein to your diet without the calorific load. When compared to whey powder, there is little nutritional difference between the two.

Both are complete proteins containing all of the amino acids considered to be essential (2). As a result, these supplements have the best amino acid profiles and the highest PDCAAS of all the protein powders on the market.

The Benefits Of Egg White Protein Powder

Contains All 9 Essential Amino Acids

During physical exercise such as resistance training, the muscle fibres develop microscopic tears. These tears need to be rebuilt during recovery between exercise, this requires the amino acids. Nine of these are considered essential. These are needed to repair and grow muscle tissue (3). Egg white protein contains all of these amino acids, "The Canadian Journal of Cardiology" regard it to be a valuable, high-quality complete protein (4). 

The roles of these nine essential amino acids include:

• Valine, leucine, and isoleucine are the 3 BCAA's. They are given this name as they branch off to one side of their molecular structure. They are responsible for protein synthesis, growth hormones, stimulating tissue and muscle growth, muscle regeneration, wound healing, regulating blood sugar levels, and energy regulation (5, 6, 7).

• Phenylalanine plays an integral role in producing and functioning proteins, enzymes, and other amino acids (8).

• Threonine is a critical part of structural proteins like collagen and elastin. Additionally, it improves fat metabolism, detoxification, and immune function (9).

• Tryptophan regulates appetite, sleep, and moods (10).

• Lysine plays a significant role in hormone and enzyme production, protein synthesis, calcium absorption, and collagen and elastin production (11).

• Methionine is vital for metabolism and detoxification. In addition, it's necessary for the absorption of minerals crucial to your health (12).

• Histidine produces a neurotransmitter vital to immune response, sleep-wake cycles, and sexual function (13).

High In BCAAs

Twenty amino acids comprise muscle protein, of which nine are considered essential (14). Of these the branched-chain amino acids (BCAAs) are considered to the most important for muscle growth:

• Leucine

• Isoleucine

• Valine

Research has found the BCAAs help improve and stimulate muscle growth, enhance performance, promote weight loss, and reduce fatigue (15). One study on the effects of egg white protein supplementation found fifteen grams of egg white protein contained an abundance of BCAAs, with approximately 1341 mg of leucine, 837 mg of isoleucine and 1096 mg of valine (16).

Leucine is often considered the most important BCAA. It is critical for protein synthesis, muscle repair and muscle growth (17). Furthermore, a study found BCAA supplements with a higher ratio of leucine to isoleucine and valine were more effective at increasing muscle mass (18). Out of all protein powders egg protein only comes behind whey protein when it comes to leucine content (21).

However, isoleucine and valine are also vital as they, regulate muscle protein synthesis, bodyweight regulation and promote post-workout recovery (19, 20).

Other benefits of BCAAs include helping to preserve lean muscle mass through activating enzymes that maintain skeletal muscle performance, regulating blood sugar and therefore inhibiting cravings, improving endurance, and reducing fatigue by restoring serotonin and regulating tryptophan (14).

Lactose-Free

Lactose intolerance or malabsorption is very common; according to MedlinePlus.gov, approximately 65% of humans have an impaired ability to digest lactose (22). Lactose malabsorption means the body does not produce enough of the enzyme lactase to break down the lactose, a milk sugar in the small intestine (23).

Lactose can be found in various animal-based protein powders, including whey. Those suffering from a degree of lactose intolerance,  can suffer from various symptoms including; face acne, fatigue, and most frequently digestive issues such as gas, bloating, abdominal cramps, and diarrhoea (24). The reason lactose intolerant individuals suffer these uncomfortable side effects is because their bodies cannot digest the protein's bioactive peptides.

As a result, improper digestion means the peptides aren't properly broken down in the digestive system, defeating the protein powder's purpose. Fortunately, egg white protein powder is an excellent option if you suffer from lactose malabsorption.

Low In Calories And Cholesterol

In the past, eggs were a controversial food source due to their high saturated fat and cholesterol content. However, egg yolks are the source of all of the cholesterol and, most of the fat and calories.

Since this supplement is made using only egg whites, it is low in calories and completely free from cholesterol while providing an almost pure concentrated source of protein (25). This also makes this supplement and excellent protein source for individuals with hyper-responsive genes to cholesterol such as the APoE4 gene (4, 25).

Low FODMAP

Egg white protein is free of carbohydrates making it an excellent low FODMAP protein source with zero FODMAPs (29). In short, FODMAPs are a collective group of fermentable oligo-, di-, mono-, and polyols; these are short-chain carbohydrates which are more resistant to digestion. This resistance is increased for individuals with Irritable Bowel Syndrome (IBS) (26).

Instead of absorbing these carbohydrates into the bloodstream, they reach the far end of the large intestine, where gut bacteria reside and use the sugars as fuel. In turn, it aggravates uncomfortable digestive symptoms associated with IBS. Research has found approximately 75% of individuals with IBS or similar digestive issues can benefit from a low FODMAP diet (27, 28). Egg white protein is considered one of the purest forms of protein. And with zero FODMAPs egg protein powders are ideal for those on a low FODMAP diet.

Gluten-Free

Eggs are naturally gluten-free and perfect for individuals who have celiac disease or gluten sensitivity. Most people can tolerate gluten without experiencing any adverse effects. However, according to a survey in 2013, over 30% of Americans actively try to avoid consuming gluten (30). Gluten is a protein present in most grains, including wheat, barley, spelt, and rye; it is common in cereals, bread, pasta, and pizza. The two main proteins present in gluten are glutenin and gliadin, with the latter protein being most responsible for adverse health reactions (31).

Individuals who have celiac disease have an adverse immune reaction triggered by eating gluten. Therefore, people with celiac disease need to follow a strict, gluten-free diet to reduce inflammations and prevent damage to their intestines (32). Egg protein powders are a great choice of supplement for those with gluten intolerances containing a similar nutritional profile as the popular whey protein powder.

Ways To Use Egg White Protein Powder?

If you are keen to incorporate this low calorie, protein powder packed with nutrients into your diet, there are numerous ways you can do this.

As A Protein Shake

The best time to take egg protein via a protein shake is just before or just after a workout. This will supply the protein and amino acids when they are most needed. To provide fuel for recovery and the growth of muscle tissue. Most egg white protein shakes, will be approximately 30g of powder mixed with 150 to 250 ml of water or milk. This powder can come unflavoured. But also in a range of flavours including chocolate, strawberry, and vanilla.

In Baking And Cooking

Eggs are a well-known kitchen staple; they are great in breakfasts, bread, pastries, and many more. When incorporated into a recipe egg white protein powder which is unflavoured is recommended.

You can blend egg white protein powder with water and use it in any recipe as a substitute for ordinary egg whites. It is advised to wait a few minutes for the powder to become fully hydrated before use. Ideal recipes where egg white protein powder can be used include; omelettes, crepes, pancakes, ice cream, meringue and french toast.

Egg White Protein Powder Is A Leading Nutritional Supplement

To conclude, egg white protein powder is an excellent protein source containing all of the amino acids considered essential. It contains high levels of all 3 BCAAs, meaning it can support the growth of lean muscle mass, weight loss, and a variety of performance goals.

Finally it is low FODMAP, lactose-free, low in calories, and  contains zero cholesterol. Egg white protein powders are fantastic nutritional supplements providing a nutritional profile similar to whey protein powder.