Egg protein - pros, cons, and differences from other types

Egg protein is one of the most useful, but not widely used protein products.

Why hasn't the protein with the most complete amino acid profile achieved universal acceptance? When to take it and how? Why does everyone prefer eggs to whey, but the opposite is true with protein? You will receive detailed answers to all these questions in the article.

Profile and details

What is egg protein? Unlike whey, with which it is always compared, it is somewhat more difficult to extract. In the process of protein substrate, various complications are possible that affect the quality of the material or the degree of its purification. Since egg white without denaturation carries the risk of contracting salmonellosis, some of the beneficial properties of the egg are lost during substrate. This is due to the harsh heat treatment that causes extreme denaturation. As a consequence, part of the amino acid profile in the cheap egg medium is lost.

If we consider egg protein as a finished product without the peculiarities of its extraction, then this is the best complex raw material for an athlete's nutrition, provided there is no access to animal protein.

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Advantages and disadvantages

Like any other kind of outer protein, egg protein isn't perfect. However, it has several advantages over other types of raw protein:

• Most complete amino acid profile.
• The greatest naturalness for our body. Unlike other types of protein, an overdose of egg substrate will not lead to catastrophic GI problems.
• Low liquid binding. Because of this, the kidneys are not loaded.
• Long-term absorption, which allows for a long time to nourish the body, reducing catabolic factors.

However, it also has disadvantages:

• Risk of constipation. For this reason, whey protein should only be taken with pharmaceutical fiber.
• The low absorption rate does not allow the protein window to close immediately after training, which forces the athlete to spend extra money on BCAA.
• Efficiency directly depends on the quality of cleaning.

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Egg vs Serum

Which protein is better - whey or egg? There is no definite answer. Each protein has its own advantages and disadvantages. You will get the best results by combining both types of protein shakes.

But if the question is straightforward (you have to choose only one type of protein), then it is worth digging deeper.

First of all, when choosing, take into account:

• the quality of the main food;
• load intensity;
• the presence of egg white in your regular diet;
• frequency of meals;
• the main task.

Whey protein is much better for extreme regimens - be it drying with salbutamol and clenbuterol, or vice versa, extreme mass gain with doping. The rate of absorption of whey is comparable to the rate of absorption of BCAA, which allows you to almost immediately stop catabolic processes, while causing a powerful anabolic influx, albeit short-term.

Rapid absorption speeds up metabolism, therefore, it is suitable for endomorphs, for whom the rate of metabolic processes is much more important than all other factors.

What can egg white be opposed to in this regard? The main disadvantage is that it is impossible for them to close the protein windows, which almost immediately crosses it out of the main type of raw material for athletes who prefer high-quality filling of their own muscles. However, unlike whey, it has a broader amino acid profile. In addition, egg white has a prolonged effect, and therefore, like casein, is able to nourish the body for several hours.

Conclusion: whey protein is preferred as the main protein, while egg white is an excellent substitute for casein - it surpasses it in quality and overall characteristics.

Admission rules

In general, the rules for taking egg protein differ little from other protein intake regimens. To begin with, the total protein requirement is calculated - 2 g per kilogram of net weight for men, 1 g per kilogram of net weight for women) After that, the amount of complete protein obtained from natural food is calculated.

On average, for athletes who decide to use egg protein seriously, the total deficit is about 50 g of protein. That is, two full servings of egg protein. They can be used in different ways.

How to take egg protein on a training day.

1. One serving immediately post-workout for prolonged protein window closure.
2. The second portion, stirred in milk, is taken at night to reduce catabolic processes.

How to take egg protein on a non-training day:

1. One serving in the morning.
2. The second portion, stirred in milk, is taken at night to reduce catabolic processes.

Does it help with weight loss?

Due to the peculiarities of metabolism, the effectiveness of egg protein for weight loss is extremely low. Why is that? Everything again follows from the above-described profiles. A low absorption rate, although it gives the best result in long-term anti-catabolism, also reduces fat burning in general.

The complete amino acid profile is both an advantage and a disadvantage. From it, the main lipase enzymes are created, that is, it converts almost all incoming fat into cholesterol. As a result of taking this protein, you partially stop hunger for a longer time. However, all this will lead to a significant slowdown in metabolism. And it is this factor that leads to the fact that egg protein is almost completely useless as a basic tool for fast weight loss.

If we consider not weight loss, but neat long-term drying for 4-6 months, then the situation here is somewhat different. Unlike whey, consuming egg protein on a consistent basis will not stress the gastrointestinal tract and will not interfere with the natural stimulation of protein synthesis from amino acids. Therefore, with gentle movements of weight, egg protein will help enter microperiodization, which is especially important when you want to gain weight and lose weight at the same time.

Outcome

Unfortunately, the ideal way to nourish muscle tissue and naturally stimulate anabolism has not yet been created. Therefore, athletes have to use different sources of protein for different purposes.

If you are aiming not at a quick result (losing weight by summer and bringing yourself to a beach form), but at a long acquisition of a high-quality form with predominantly myofibrillar hypertrophy, then egg protein – perfect option.

Be careful when taking it, observe the dosage and most importantly – don't forget about the rest of the elements of growth: training, recovery, and proper sleep. Then your nutrition and sports supplements will provide the greatest benefits and the best lean meat gain.

Watch the video: What Would Happen If the World Suddenly Became Vegetarian? (November 2024).