Egg whites contain tons of protein for us bodybuilders to gobble up.
Eating protein frequently throughout the day is extremely important if we want to gain lean muscle mass quickly.
But the question remains – Where exactly on the spectrum of muscle gain protein sources does egg white protein fall?
As with most things in life, the truth of the matter can be found closer to the middle of these two extremes.
If you’re as confused about the muscle building properties of egg white protein as I was (before researching the subject of course!), take a few minutes to “crack the shell” and uncover the truth about egg white protein once and for all!
“One egg white contains 6 grams of high quality muscle building protein and 0 grams of fat!”
With the exception of good old H2o, protein is the most abundant building block of lean muscle mass.
If your goals are to gain lean muscle mass, consuming a decent amount of lean protein should be one of your top priorities.
Here are a few more interesting egg white facts…
- The technical term for egg white is albumen
- The egg white makes up about 2/3 of the total mass of the egg (out of the shell)
- 90% of the mass of the egg white is actually water
It’s interesting to note that egg whites contain an enormous quantity of different types of protein!
What’s Better? Whole Food Egg Whites or Egg Protein Powders?
When it comes to consuming egg white protein for use as a muscle building nutrient, the debate over whether egg white protein powders or liquid whole food egg whites are the best source rages on.
On one hand, the liquid egg white lovers tout the benefits of eating large quantities of whole food “all natural” egg white protein throughout the day.
Liquid egg whites are affordable, easy to work into most meals and provide a complete source of natural muscle building protein.
The egg white protein powder lovers tout the convenience, taste and ease of slamming down a few egg protein shakes each day and getting the same amount of muscle building protein as eating a case of whole food egg whites.
While there’s no clear cut answer here, I think that depending on your lifestyle and preferences a healthy balance may be the way to go.
If you just don’t have time to crack all those egg whites, or you don’t like to cook them, then you need to take advantage of the convenience of egg protein powders.
When it comes to egg white protein powders, my favorite product is definitely Optimum Nutrition’s 100% Egg Protein.
It mixes easily and goes down smooth and is a great alternative to dairy proteins.
Each serving contains the equivalent of 7 liquid egg whites and mixes up in seconds!
My second favorite egg protein powder supplement is Vitalabs Ultra Egg Protein.
This is another top notch egg protein powder that mixes easily and contains a large does of hassle free egg protein at an affordable price.
Personally, I lean towards whole food liquid egg whites as my go to source of egg protein.
It’s a very affordable way to get a complete muscle building protein into my diet, and I love eating them.
Instead of cracking 30 eggs a day and separating the yolk form the white, I like to use liquid egg whites.
They make it so easy to get a healthy dose of egg protein into my diet.
Instead of spending my time cracking eggs, I can just measure out how many whites I need and get on with my life.
The complex protein structure of the typical egg white is illustrated below…
This diverse protein makeup allows for easy digestion and absorption into your body.
There is one teeny tiny condition however.
You must properly cook the egg white in order to unlock it’s full amino acid spectrum and make it easily digestible.
If you try to drink it raw (YUCK!) not only will you barf immediately but you run the risk of exposing yourself to salmonella.
If you cook an egg white too much (scrambled egg consistency), you begin to overcook the protein and denature (ruin) the complete nutritional value of the egg white protein.
As a benchmark, keep the cooking temperature below approximately 150 degrees Fahrenheit.
Eggs are a great source of vitamins, including vitamin E, K, A and B vitamins such as B12, riboflavin and folic acid.
Eggs also contain all eight essential amino acids which are needed for optimal recovery from intense muscle building workouts.
With high quality protein consumption a top priority for those of us want to gain muscle mass, egg white protein may very well be one of the most complete and versatile foods available.
When other forms of dietary protein are measured for quality in a lab, they are compared to the protein found in egg whites!
A complete and affordable source of high quality protein, egg whites and whole eggs should get some serious consideration as one of the lean protein sources you include in your muscle building nutritional plan.
Whether you choose to get your muscle building egg protein from a powder supplement or whole food egg whites really doesn’t matter, just make sure to start incorporating this versatile and complete protein source into your diet today!