Everything You Need to Know About Egg Protein Supplements
Protein supplements are some of the most common dietary supplements. This is due, largely in part, to the various applications for which we can use them. Regardless of what your fitness goals are, from losing weight to gaining muscle to toning up, it’s very likely that increasing your muscle mass can help you achieve that goal.
Whey protein is, by far, the most popular of all the protein supplements. Casein protein ranks high in popularity as well, but alternative sources like plant-based protein powders are also popular with individuals who are dairy-free or vegan.
But while traditional protein supplement sources are effective, there is a lesser-known alternative protein supplement that we wish more people were aware of—egg protein!
Eggs Have Protein!
We know what you might be thinking—obviously, eggs have protein! Eggs are one of the most nutrient-dense whole foods you can eat. While public opinion has shifted from “the incredible, edible egg!” to cholesterol-packed-danger-ball, they still reign a popular food among health experts and health-minded folks alike.
The nutritional profile of a typical three-egg serving is approximately:
15 grams of fat
1.8 grams of carbs
18 grams of protein
In addition to these macros, eggs are also a rich source of essential micronutrients like potassium, vitamin D, vitamin B6, and cobalamin.
Is it any wonder that eggs are a keto-friendly dream food? With a heavy serving of heart-healthy fats, a tiny amount of carbohydrates, and a nice chunk of protein, it’s an attractive profile even if you’re not keto.
So, it really shouldn’t come as a surprise that we’ve figured out how to harness the nutritional goodness of eggs and formulate a protein supplement.
How are Egg Protein Supplements Made?
If you’re curious, most egg protein supplements are made by isolating the egg white and pasteurizing, pulverizing, and dehydrating it. On rare occasions, an egg protein supplement might contain some yolk as well. Sill, for the most part, they utilize the egg white only because protein supplements are typically only concerned with protein content, not fat. Since the yolk is where the egg’s fat resides, it makes sense that most supplements don’t contain them.
Why Use Egg Protein Supplements?
One of the main reasons whey protein supplements have remained on top is the speed at which it’s digested. The quick delivery allows the amino acid profile to get to work quickly in the muscles to:
stop excessive muscle breakdown after a workout
begin repair immediately, and
provide the building blocks to synthesize new muscle
The problem is that many people are sensitive to dairy products. Whether they’re allergic to the proteins in milk (the whey), lactose intolerant, or avoid all animal products, there are many problems with whey protein for many different people.
This is, perhaps, why alternative protein supplements are a growing category in the sports supplement industry. So, while you’re more likely to come across plant-based protein sources like peas, rice, and soy when you search for an alternative, egg white protein might be a better option (unless, of course, you’re avoiding all animal products). Why? Because egg protein is broken down, absorbed, and digested at a similar rate to whey protein!
Egg white protein supplements are also scientifically proven to increase muscle synthesis, likely due to the high leucine concentration. Leucine is the amino acid that is most responsible for switching the body into synthesizing mode, which is why it’s typically included in the highest ratio in BCAA supplements.
So, essentially, you can think of egg white protein as the dairy-free version of whey protein.
Egg Protein Supplement Nutritional Profile
While it can vary slightly, the typical nutritional profile of an egg protein supplement is as follows:
0 grams of fat
2 grams of carbohydrates
1 gram of sugar
25 grams of protein
If you’re familiar with other protein supplements, this profile is right in line with what you expect to see in a single serving of a sports post-workout product. However, one thing to note is the lack of fat content. Most protein supplements contain a few grams, but egg white protein does not. Additionally, note that the sugar content is negligible. Of course, this will depend on the brand, as you still need to be on the lookout for added sweeteners and artificial flavours.
Our Favourite Egg White Protein Supplement
The nutritional information above is directly from our favourite egg white protein powder by Gaspari Nutrition. We love this supplement because it has a simple ingredient list including only:
egg white protein
natural chocolate flavour
We couldn’t ask for anything more (or less) in an egg white supplement or any other supplement for that matter!
Allergies, Side Effects, and Other Concerns Regarding Egg Protein Supplements
We mentioned that many people have an intolerance or allergy to dairy. We’d be remiss not to mention that eggs are also a common allergen.
However, it is less common than dairy. Additionally, those who react typically experience only mild symptoms. This could include bloating, digestive upset, and gas. A more severe reaction could include things like skin rashes, congestion, hives, or vomiting.
Moreover, an egg allergy rarely causes anaphylaxis, a life-threatening allergic reaction. Because of the prevalence of eggs in just about everything, you likely already know if you have a severe allergy. In which case, you probably would have stopped reading this article long ago because it doesn’t apply to you!
Egg white protein doesn’t carry any increased risk of adverse side effects beyond other protein sources, although it does have the potential to make your *ahem* gas a little more potent.
At the end of the day, we love the potential that all protein supplements offer, and we love the variety of sources to help support everybody regardless of their needs and goals. While we’re not one to argue the whey-protein-is-king status, we do think that egg protein might be the unsung hero of the protein world. While it’s obviously not an option for people looking for a plant-based solution, it should be your go-to if you just can’t get down with dairy.