Eggs - one of the most familiar and familiar sources of protein in human nutrition. All elements of the egg, and among them there are proteins, fats, trace elements and amino acids, are perfectly absorbed by most people. Therefore, no one is surprised that for sports nutrition egg white has become a valuable raw material for the production of protein.
Egg protein - what is it?
Eggs can be positioned as a dietary product, they contain a large amount of easily digestible protein, a small amount of fat and they can be suitable for sports nutrition, but as with most products, to get the necessary amount of valuable protein, you will have to eat a lot of eggs and get not only protein, therefore in sports nutrition egg white is used.
What is an egg protein is a powdered product obtained from their egg albumin protein, freed from other constituents, in fact, filtered pure protein. When processing the egg protein from it, first of all, the fat is removed, all possible microbes are destroyed under the influence of high temperature. As a result, an egg protein is obtained, the composition of which consists entirely of protein. With this treatment, egg proteins completely retain amino acids and trace elements, as in raw protein.
Egg protein - pluses and minuses
Egg protein protein has all the necessary qualities for use in sports nutrition. It contains 9% leucine of a high-value amino acid, which directly affects protein synthesis in muscles. But this is not its only plus, in addition:
- has high anabolism;
- better than other proteins increases the dry muscle mass , which allows the successful use of egg protein on the drying:
- such a protein is completely free from fats, which protects the blood vessels from cholesterol;
- is absorbed very quickly and almost completely (up to 93%);
There are some points that you should pay attention to when using such a protein:
- it is necessary to clearly calculate the dose of admission, otherwise there is a danger of overloading the liver and kidneys;
- if the physical load is insufficient when the protein is taken, the excess energy supply will be deposited in the form of adipose tissue;
- there is an individual intolerance to egg protein.
Which protein is better - egg or whey?
Egg protein is an excellent solution in case of intolerance to lactose milk protein, when it is impossible to take whey protein. It turns out that the choice of one or another type of protein should be based on personal taste, material possibilities, individual perception of the product. If there is a choice, then comparing what is better - egg protein or whey, you can see that:
- the leucine content in the egg protein is 9% slightly less than in the whey protein - 11%;
- but the amino acids of the egg protein are digested for a longer period and the blood is longer saturated with amino acids;
- in contrast to egg, whey protein is not completely cleared of fats and carbohydrates;
- Serum protein is excreted faster, it must be taken more often;
- for all its merits, at a cost, egg protein significantly exceeds serum.
How to take egg protein?
The reception of egg protein is calculated individually. This type of protein has the property of affecting the kidneys and liver in an overdose. Calculation of the daily rate is based on weight, physical activity, it is taken in pure form, but more often in the complex composition of other species. Approximately 1.5-2 g per 1 kg of weight is taken. The received dose is divided into 3-4 doses. Studies have shown that the accepted egg protein after training, even at a dose of 5 g, perfectly restores the muscles. The optimal rate of intake after training is 20-40 g.
Egg protein with weight loss
One of the advantages of egg white is its ability to promote weight loss. On this property, some diets are based. But with such diets it is recommended to eat only protein without yolk, so a more rational way out is to take egg protein for weight loss. This can be explained by its properties such as:
- egg protein is completely free of fat and cholesterol;
- the reception of protein suppresses the feeling of hunger during a strict diet:
- the amino acids of the egg protein stay longer in the blood, promoting optimal metabolism, and maintains the desired level of sugar in the blood;
- inhibits the weakening of immunity during a low-calorie diet .
Egg protein - rating
Producing egg protein is difficult, due to this the price of such a product can not be low. It can be explained that few companies produce pure egg white. More often it's the world's brands for sports nutrition. Their rating is as follows:
- Optimum nutrition.
- Dimatyze.
- Pure protein.
When buying egg protein, you need to remember that this product can not be cheap and do not succumb to the trick of some manufacturers offering products at a reduced price. If you decide to use the best egg protein, do not try to save and buy products from well-known manufacturers from trusted suppliers.
Egg protein - contraindications
The main contraindication for the reception of egg protein is an individual intolerance. In this case, it is possible that the egg protein will cause harm in the form of allergic reactions. Signs of such reactions can be diarrhea, increased gas production, increased flatulence. The unfavorable effect of the egg white can be expressed by the unpleasant odor of the released gases, this is due to the increased sulfur content. If there is no intolerance, then there are no other negative consequences from the intake of egg protein.