Egg protein: pros and cons

Author: This article is provided by the site fotos.ua.
2014-05-27

Eggs have been subjected to unjust criticism for decades, while in reality, they are one of the healthiest foods in general. So, what are the benefits of egg protein in bodybuilding?

Eggs are considered one of the main foods in bodybuilding—they are beneficial for anyone in need of high-quality protein, not only for muscle gain but for various purposes as well. Egg protein is especially indicated for people with soy and dairy intolerances. Overall, egg protein can greatly assist with any fitness-related tasks. But first, it doesn't hurt to explore all the advantages and disadvantages of this "natural supplement."

Production Method

Typically, egg protein supplements are made as follows: egg whites are isolated, dried, and converted into powder. Sometimes egg yolk is included in the resulting mixture, although most supplements use only the white (also known as egg albumin). If you see the term "albumin," it means that most of the fat has been removed from the protein through filtration.

The pasteurization of the yolk is a highly precise process, akin to a surgical operation. It is similar to the pasteurization of dairy products, where microbes are killed by exposure to extremely high temperatures for a very short duration. However, the protein—the main "weapon" of the bodybuilder—remains untouched.

Properties

Egg protein stimulates muscle growth by accelerating protein synthesis in muscles, as confirmed in university studies. This is due to the high concentration of the amino acid leucine (about 9%). Leucine is one of the main amino acids responsible for stimulating muscle protein synthesis after eating. The only protein source that has more leucine than eggs is whey. Moreover, egg protein exhibits higher anabolic properties than both soy and even whey. It increases lean muscle mass more than either of these protein sources.

The body absorbs egg protein at the same speed as whey, which is already very fast. After consumption, the level of amino acids in the plasma rises quickly. Muscle cells are sensitive to changes in amino acid levels, so a rapid increase triggers a powerful anabolic response.

However, eggs are not just for bodybuilding. Research at Saint Louis University has shown that egg protein consumption satisfies hunger and reduces appetite, making them beneficial for weight loss. Additionally, egg protein contains a high amount of vitamins, minerals, and micronutrients.

Egg protein can be a lifesaver for those with lactose and dairy intolerances. It has nearly as much leucine as whey protein (though slightly less—9% compared to 11%).

Effective Dosages

The daily norm of egg protein depends on many factors, including body weight. It also matters whether it is taken alone or in combination with other protein sources.

Suppose you weigh 90 kg and take egg protein on its own. To boost the anabolic response, take 30–40 g. This can be done at any time of the day, although most people take it before and after workouts. At McMaster University, it was proven that even 5 g of egg protein after a workout improves protein synthesis and muscle recovery. However, the best results are achieved with a dose of 20–40 g.

The Other Side of the Coin

Like almost all protein supplements, there can be allergies to eggs. If this applies to you, you'll recognize it quickly. Symptoms include unpleasant effects like gas, bloating, diarrhea, and overall gastrointestinal distress. Additionally, egg protein can make gas smellier due to its high sulfur content. Therefore, it's not a good idea to consume a double dose of eggs before a date.