Yo,
What is egg protein powder? You’ve heard of eggs. You’ve heard of protein powder.
Egg protein powder? That certainly is a new one for many. Eggs are regarded as a superfood, a a staple in many people’s diets (including mine!).
They’re packed with protein, and healthy fats, and stuffed with vitamins and minerals.
Protein powder is, well, protein powder. It’s primarily focused on the protein, and rightfully so.
So what happens when we combine a staple item, with a staple supplement?
Egg protein powder; you and me will be uncovering everything you’d need to know about it. We’ll introduce you to what it is, breakdown it’s nutrition, how it supports your goals, compare it to whey protein, go through some considerations and finalise what it means for you.
I hope you’ve been having an excellent day and working hard to whatever your heart desires.
(Before we get into the content for today, i’ve written a post for you about if you should take protein powder or not. If you’re interested, I am confident you would find it beneficial.)
Introduction: Egg Protein Powder Defined
Egg protein powder is a protein powder that is sourced from egg whites and only egg whites. If you want a simple and straight definition, that it is it.
So then, how is it made?
It’s not too complicated, but it is quite interesting.
The egg whites are separated from the yolk and the whites go through filtration to remove any impurities.
In case you didn’t know, the egg whites contain the majority of the protein in the whole egg, and of course we want to maximise protein, so the egg whites are primarily used.
The egg yolks are then pasteurised (so heating the eggs to a specific temperature) and then it is spray-dried.
That’s pretty much all you’d want to know. I’m sure you’re more interested in the nutrition, if it’s worth it and the benefits. However, knowing briefly about the process of how it’s made does not hurt.
The Powerhouse of Nutrition: What’s Inside Egg Protein Powder
The only ingredient in egg white protein powder… is egg whites.
Okay it does depend on the flavour, but if you are purchasing one that is unflavoured, then many manufacturers only include one ingredient; egg white powder.
(see below)
(Image credit)
Quite reassuring isn’t it?
No funny stuff, no weird stuff being added.
Now, let’s get into the nutrition. The macros and all the interesting things.
Using a serving size of 30g as an example (these macros are from the same link as above)
Calories= 108
Protein= 25g
Fat= 0.5g
Carbohydrates= 4.5g
That’s pretty damn solid and I think you’d like that my friend.
It’s to be expected of eggs though. When people think of bulking, many look to eggs. I’m no stranger to that as well. We look to it because it’s high in protein and good for calories, so of course the protein powder would follow the same idea.
If you were to simply have whole eggs, the calories would increase substantially, alongside the fat. Why?
This is because the majority of the fat and calories from the egg yolk. In the egg protein powder, since it is sourced from the egg white, and not the yolk, you have much less fat and calories.
Egg protein powder is also known to have high bioavailability. When referring to protein, it refers to a measure of how efficiently the body can absorb and utilise the protein. This is quite nice, as our bodies can make use of majority of the protein from the egg protein powder.
On top of all this, egg protein powder is a complete protein. This means that it contains all the essential amino acids that the body cannot produce on its own. My friend, you’re dealing with a high-quality protein right here.
Have no fear about essential amino acids not being present in this protein powder because this product has your back.
Egg white protein powder also has a high quantity of vitamins and minerals.
The vitamins and minerals include:
– Vitamin B6,B1,B3,B12,B5 and B2
– Selenium
– Phosphorus
– Potassium
– Magnesium
– Zinc
– Iron
– Sodium
How Egg Protein Powder Supports Your Health and Fitness Goals
Your muscles will thank you for this protein powder.
If you’re in a bulk (meaning that you’re in a caloric surplus and thus, trying to build muscle), egg protein powder will do you right. One reason is because it’s high in protein.
Protein is the building block of muscle and providing your body with it enables it to grow your muscles.
No protein=low muscle.
Now, this does not mean that instantly adding protein will equate to muscle. If you’re not already providing your body with a decent amount of protein, then adding egg protein powder won’t do much. Sure, it will boost your protein intake, but adding this supplement to top off your protein intake that is already good will do you much better.
Now, if you’re in a cut (meaning that you’re in a caloric deficit, eating less calories than your body needs to maintain it’s weight and thus, aiming for fat loss), egg white protein powder is excellent too.
It’s high in protein, meaning that the protein will keep you full for a longer period, and prevent the chances of you giving into cravings. Preventing you from snacking on high calorie foods.
Additionally, the high protein amount will enable you to maintain your muscle. It will help you to keep the muscle that you’ve worked so hard to beat and then lose the fat.
Similar to the previous point, it works much more effectively if this supplement is being added onto a diet that already has a good amount of protein.
Alright, let’s also talk about allergies and intolerances my friend.
Egg protein powder has no dairy or lactose.
Yes. I’ll say it again
Egg protein powder has no dairy or lactose in it. This means that it is fine for those who have allergies in those domains.
So to summarise, if you want muscle, egg protein powder will help.
If you want to lose fat, egg protein powder will help too.
If you want to maintain your physique, egg protein powder will help.
Essentially, egg protein powder will help regardless.
Egg Protein Powder vs Whey Protein Concentrate
Now of course we’ve got to do a comparison, just to provide you with another perspective.
| Egg | Whey Concentrate | |
|---|---|---|
| Calories | 108 | 120 |
| Protein | 25g | 23 |
| Carbs | 4.5g | 2.8 |
| Fat | 0.5 | 1.9 |
| Complete Protein | Yes | Yes |
| Can be used for both Cut and Bulk | Yes | Yes |
| Vegan | No | No |
| Protein Weight | 80-90% | 70-90% |
| Vitamins and Minerals | Vitamin B6 B1 B3 B12 B5 B2 Selenium Phosphorus Magnesium Zinc Iron Sodium | Vitamins B2 B5 B12 Calcium Phosphorus Vitamin D |
Looking at the range for the protein weight, it is clear that egg protein has a smaller range. Instead of the 20% range that is Whey, the Egg protein powder has a range of 10%.
Additionally, in general, egg protein powder has a broader variety of vitamins and minerals. This shouldn’t be too surprising, since eggs are considered as superfood and are renowned for having a multitude of vitamins and minerals.
Whey concentrate also has more calories, but a lower amount of protein. However, the difference is not too crazy, but it is still there.
Both can be used for a bulk and a cut, but if I had to allocate one to the other. It would go like this.
Egg protein powder for the cut.
Whey protein powder for the bulk.
But it’s not too serious.
Remember, you can use them for whatever phase you want to, but if you had to pick, those would be my suggestions. I know you’ll make the best decision for you.
It’s also important to remember that while egg protein is in general, easily digestible, everyone’s digestive system is different and it varies amongst everyone.
Ultimately, egg protein powder stacks up very well against whey protein powder.
Potential Side Effects and Considerations when Using Egg Protein Powder
It’s also important to remember that while egg protein is in general, easily digestible, everyone’s digestive system is different and it varies amongst everyone.
I would just like to take a moment to remind you that if you’re concerned about egg protein powder, consult an expert.
While it does not contain any dairy or lactose, individuals could be allergic to egg whites or may have an unexpected reaction. Be mindful and again, consult an expert if you’re concerned. Everyone is truly different.
Remember that this should be taken in moderation. This supplement won’t magically transform your physique. You must use it appropriately to get the maximum results. If you’re already eating a significantly low amount of protein, and you add one serving of egg white protein powder, then you still won’t get the best results. If you’re already eating a decent amount and you top it off with some egg white protein powder, then you’re using it properly.
It’s a journey, it’s a process and it will come with experience and time, but I know you can do it.
Remember to first look at getting majority of your protein from whole foods, then look to supplements such as protein powder.
A supplement is meant to be an addition, not be the core.
- Possible allergic reactions to egg protein powder
- Cautionary advice for people with certain medical conditions or dietary restrictions
- Importance of moderation and balance in protein intake
What does this mean for you?
Could you have eggs instead of egg protein powder? Of course.
Could you have both? Certainly
Could you have the protein powder alone? You bet.
The point is that you don’t have to think too hard about these things. It’s a supplement at the end of the day.
Today, you and me went through our guide for egg protein powder. We introduced ourselves to it, went through the nutrition, how it can help you, compared it against whey protein and finally went through some consideration.
So, if you’re still wondering about if you should have it. Ask yourself these questions.
“Have I really been trying to maximise my protein from whole foods?”
“Do I have an allergy or intolerance?”
“Am I already eating healthy?”
“Am I in a decent financial position to afford it?”
“Will I attribute my lack of success to the egg protein powder?”
If you answered, in this order: Yes, No, Yes, Yes, No.
Then go for it, my friend!
Let me know your thoughts on egg protein powder!
Until then, enjoy the gains. Until we meet again my friend
Declan
