Egg white protein: Side Effects & Dosage
What is Egg White Protein?
Eggs are healthy and contain a lot of protein, vitamins, and minerals. However, these mini-protein bombs also contain high amounts of cholesterol and calories, most of which are found in the yolk part of the egg. Eggs are also susceptible to salmonella bacteria and avidin, which binds to biotin. Egg white protein is also known as the albumin of the egg (the transparent portion of an uncooked egg) and contains the highest amount of protein.
How is Egg White Protein Made?
The white portion of an egg can be supplemented with egg white protein powder made from dehydrating the clear part of an egg. The egg whites are dehydrated and then processed into a super fine powder. Once dry, the product goes through a pasteurization process to remove salmonella risk and inactivate the avidin protein.
Egg White Protein vs. Whey Protein
It is essential to consider whether you have any allergies and your final goal when deciding on the type of protein with which to supplement. There are differences between it and whey protein that occur on different levels.
Both egg and whey proteins contain all the essential amino acids the body needs to function, including amino acids the body doesn't produce naturally. Amino acids are the building blocks of muscle and tissue. When comparing the amount of protein in a single portion of egg white and whey protein, one part contains about 24 grams of protein, and whey protein has about 20-30 grams of protein.
Carbohydrates, Fats, and Calories
Whey protein tends to have more carbohydrates per serving because it is made from dairy products. It is possible to require hydrolyzed whey, which usually has equivalent carbs as albumen protein.
The fat content of it is close to zero, and whey protein supplements are usually about four grams per serving. Both albumen and whey protein contain about 120 to 130 calories.
Some egg white proteins can contain as much as three times the amount of cholesterol than that of whey, which is about 15 grams per serving. It is also possible to urge albumen protein powder that's cholesterol-free.
It does not contain lactose, and there is a preferable choice of protein for lactose-intolerant people. Whey protein isolate contains trace amounts of lactose and is not ideal for lactose-intolerant people.
Benefits of Egg White Protein:
Repairs and Builds Muscle
It is high in protein, which the body needs to repair and build muscle. This makes it an excellent product for bodybuilding and weight loss.
Helps with Weight Loss
Egg white protein can help with weight loss by building lean muscle mass and expediting muscle repair post-workout or after an injury. It is an excellent way to satiate the appetite, allowing you to feel fuller after a meal. Studies show that women who increased their protein to 30% of calories consumed reduced 441 calories daily, leading to an 11-pound loss in 12 weeks.
Cholesterol and Fat-Free
Depending on the product, it is cholesterol- and fat-free. It is also a complete protein. The body needs essential amino acids to build muscle and repair tissue. Unfortunately, the body cannot naturally produce all the amino acids it needs, which can only be obtained from certain foods.
High in Minerals and Vitamins
Egg white protein also contains high levels of minerals and vitamins, including 1.3 micrograms of folate, 2.3 milligrams of calcium, 6.6 micrograms of selenium, 4.9 milligrams of phosphorus, 53.8 milligrams of potassium and 3.6 grams of magnesium.
Side Effects of Egg White Protein:
Allergies
Some people are allergic to egg whites, meaning the immune system identifies the proteins as harmful. Allergies can lead to swelling, watery eyes, hives, rashes, and a runny nose. It can also lead to nausea, vomiting, and digestive issues. Anaphylactic shock can occur in some cases, though this is extremely rare.
Salmonella Poisoning
Adverse side effects of eating it can include salmonella poisoning. Egg whites are pasteurized to eliminate salmonella bacteria when made into a supplement form.
Avidin
Naturally, the eggs have a protein called avidin that binds to biotin. When the protein binds to biotin, it can stop your body from absorbing it, leading to a biotin deficiency. When egg white powder is produced, it is depleted of avidin. Unlike eating regular eggs, egg white powder does not pose the risk of avidin and salmonella.
How to Use Egg White Protein
Supplementing with it daily is an excellent way to increase the amount of protein in your diet, build muscle mass, or lose weight. Taking the powder before a meal will make you feel fuller and help with weight loss. Moreover, taking egg white protein powder before and during your exercise routine helps to build muscle, increases muscle repair, and reduces soreness after exercise.
Dosage of Egg White Protein
When taking albumen protein powder, it's best to require a serving size of 30 grams daily. Do keep in mind, though, that the dosage can vary depending on one's build and body weight, rate of metabolism, and size. Before adding this supplement to your regimen, consult a doctor to determine an optimal dosage.
The Bottom Line:
Egg white protein is also known as the albumin of the egg and contains the highest amount of protein in the egg. It also contains high levels of minerals and vitamins and has zero calories. Egg yolk, however, contains high levels of cholesterol and fat, making egg white protein powder a healthier alternative than regular eggs. Egg white protein powder has many benefits, including muscle building and repair and weight loss aid.
This Article Is Credited By,
John Tracy
