Egg protein

Of all the types of protein that are available at the moment, it is the egg protein that is considered the best, combining the maximum biological value and overall effectiveness. It is this unique product that contains a full range of nutrients that are necessary for the human body.

Protein of egg white

It is worth noting that a full complex of amino acids is available only in a full egg, which consists of protein and fats. However, in practice, athletes, as a rule, use only egg white, since the yolk contains fats. On the one hand, this is the right approach, on the other - because of this choice, much of the potential benefit from eating eggs is lost.

The egg whites contain 11 g of protein per 100 grams. And this means that the athlete, who needs to receive 110 grams of protein, must eat a kilogram of egg whites. This is quite difficult, considering the fact that doctors generally do not advise to get involved in eggs and systematically eat more than 3 pieces per day.

It is worth considering that the protein of a raw egg is digested only by 50-60%, when both the same protein, but in the boiled form is absorbed by the human body by 95%. Hence the simple conclusion - be sure to eat cooked eggs, not raw ones.

Fortunately, egg protein, which can be found in sports nutrition stores, is made from whole eggs, so you can count on its maximum benefit to the body.

How to make egg protein at home?

Many craftsmen are eager to make egg protein on their own. As a rule, it all boils down to the fact that they simply boil the egg-poached (in water without shell), and call it "isolate". Of course, according to this technology, you can only get an ordinary boiled egg.

To produce an isolated egg protein, cutting-edge technologies, sophisticated equipment and multiple purification of the final product are used, which allows eliminating fat molecules and saturating the product with proteins as much as possible.

Hence the simple conclusion: do not waste time and do not translate the product. If you want to gain muscle mass without applying sports nutrition, just include eggs, meat, fish, cottage cheese , poultry in the diet - all this should be on your table daily and in fairly large quantities, because the daily rate of the athlete is 1.5-2 grams of protein for each kilogram of body weight.

How to take egg protein?

In choosing the dosage and time of taking any sports nutrition, dozens of nuances lie, and in all of them you will be able to understand only individually, with the help of an experienced trainer or nutritionist. It is important to consider a number of factors: your body weight, the amount of protein that is included in your basic diet, the purpose of your workouts and much more.

As already mentioned above, for each kilogram of weight you need 1.5 g of protein, i.e. a person weighing 60 kg should take 90 grams of protein per day. However, this is a general rule, and unless you are a vegetarian, completely rejecting any kind of protein, then you should make a correction for the amount of protein that is already included in your diet.

Protein products are meat, poultry, fish, dairy products, legumes. Calculate how often and how much you consume such products every day, find out in the open sources their composition, calories and protein parameters. By simple calculations, determine how much protein you get with your normal diet, subtract this number from the total and calculate your dosage. The resulting number should be evenly divided into 3-5 receptions.

You can take egg white at any time, and it is especially useful to do this before and after your workout, and also instead of missed meals.