Egg Whites: Don’t Forget the Muscle-Building Basics!
With all the latest innovations in supplementation, it’s easy to lose sight of the basics. This blog is an important reminder that if you’re serious about those gainz, then you better have egg whites in your diet. No matter if you’re trying to lean out or put on size, egg whites will get you where you’re trying to go. And the good news is, you don’t have to slam them down raw like Rocky did in the movies — nor will you have to worry about salmonella and getting sick. Adding egg whites in your diet are as good as gold. They’re low in calories, high in protein, very low in fat content, and no cholesterol. In essence, it’s a clean and pure form of protein!
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Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
What Are Egg Whites?
Egg whites, also known as egg albumen, are the clear, viscous liquid contained within an egg. They make up about 60% of the total weight of an egg. Egg whites are an excellent source of protein, containing no fat or cholesterol. They are a common ingredient in cooking and baking due to their ability to provide structure, stability, and aeration to various dishes.
Egg whites consist mainly of water (about 90%) and proteins, such as albumin and globulin. When whipped or beaten, egg whites can form stiff peaks and are often used to add lightness and volume to recipes. This makes them a key component in dishes like meringues, soufflés, and certain types of cakes.
Egg whites can be separated from the yolk by carefully cracking an egg and allowing the white to separate from the yolk while keeping the yolk intact. They can be consumed raw in some recipes, but they are also commonly cooked by methods such as boiling, frying, or poaching.
How Many Egg Whites Should You Eat Per Day?
The number of egg whites you should eat per day can vary based on factors such as your individual nutritional needs, overall diet, and health conditions. Eggs, including their whites, are a good source of high-quality protein, vitamins, and minerals. However, it’s important to consider your overall diet and any specific dietary restrictions or health concerns you may have.
The American Heart Association suggests that it is generally acceptable for most people to consume up to seven eggs per week, which includes both egg whites and yolks. However, it’s crucial to note that individual dietary recommendations can vary based on factors such as age, gender, activity level, and overall health.
If you have specific dietary goals or health conditions, it’s advisable to consult with a registered dietitian or healthcare professional. They can provide personalized advice based on your individual needs, taking into consideration factors like cholesterol levels, cardiovascular health, and overall nutritional requirements.
Incorporating a variety of protein sources in your diet, along with a balanced intake of other nutrients from fruits, vegetables, whole grains, and healthy fats, is generally recommended for a well-rounded and nutritious diet.
The Benefits
Believe it or not, egg whites are the best absorbing protein you can eat other than whey protein and the most assimilated food. A single egg (with the yolk removed) contains about 3g of high-quality protein and about 16 calories. They also contain all eight of the EAAs (essential amino acids), vitamins such as A, E, K, B12, riboflavin, and folic acid. All of these are very important to help not only enhance recovery but to help repair and grow lean muscle tissue after it has been broken down in the gym.
Some of you might already be taking egg whites and not even know it. If you are taking a protein powder that is a blend, check the ingredients and see if there is anything that says “egg albumen“. If so, tada! You are taking in egg whites. However, this article isn’t going to focus on the powder version-this article is going to talk about the liquid version.
I know what you are thinking… Your mind is racing back to the days of Rocky and when the die-hard bodybuilders were cracking raw eggs and dropping them in a glass just to try and drink it fast enough so that it doesn’t come back up. Sorry, those nasty days are over-and for good reason. Back then no one thought about getting sick due to salmonella. Things have changed thank goodness and you can now get a clean and pure form delivered right to your doorstep without ever having to leave your house.
Egg whites offer several nutritional benefits and are a versatile ingredient in cooking and baking. Here are some of the key benefits of egg whites:
- High-Quality Protein: Egg whites are an excellent source of high-quality protein. They contain all the essential amino acids needed by the body for various functions, including muscle building and repair.
- Low in Calories and Fat: Egg whites are low in calories and fat, making them a suitable option for those looking to manage their calorie intake or reduce fat consumption. They provide protein without the additional calories and fat found in egg yolks.
- Cholesterol-Free: Egg whites are cholesterol-free, as cholesterol is primarily found in the yolk. This makes egg whites a heart-healthy option for individuals concerned about their cholesterol levels.
- Versatile in Cooking: Egg whites have unique properties that make them versatile in the kitchen. They can be whipped into stiff peaks to add volume and structure to dishes like meringues, soufflés, and certain desserts. Additionally, they can be used in savory dishes, such as omelets and egg-white scrambles.
- Rich in B Vitamins: Egg whites contain essential B vitamins, including riboflavin (B2) and niacin (B3). These vitamins play important roles in energy metabolism, cellular function, and maintaining healthy skin.
- Hydrating Properties: Egg whites are composed mostly of water, contributing to hydration. Staying well-hydrated is essential for overall health and can support various bodily functions.
- Low in Carbohydrates: If you’re following a low-carbohydrate diet, egg whites can be a good choice as they are low in carbs.
What Should You Get and How Should You Prepare Egg Whites?
You can either use prepackaged egg whites that you can find in the grocery store with the yolks already removed (hard boiled eggs minus the yolk) or you can separate the yolk from the egg right in your kitchen. You can prepare them differently or you can throw them on the stove top and fry them up a little. Maybe scrambled is more your thing or just throw them in the microwave to cook them. Add whatever toppings you want to either variation — veggies, hot sauce, ground pepper, whatever your heart desires and your good to go.
Or if you want the easy way out, avoiding the hassles of yolk separation, you can always buy liquid egg whites and just pour them into a pan on the stove. Also worth mentioning, if you currently use a blended protein powder, you might just be taking in some egg whites already without knowing it if you see “egg albumen” in the ingredient list.
Why you should consider adding them to your diet:
• 16 calories per egg white
• About 3g of quality protein
• Best absorbing protein you can eat outside of things like whey protein
• Contains all the essential amino acids (EAAs)
• They can help repair and build lean muscle mass
If you decide to go the route of the liquid version, there are some benefits in doing so. Liquid egg whites are 100% bioavailable in the body for around 4-5 hours, whereas the protein and egg white powders are only around 70-80% bioavailable in the body for around 2-3 hours. Not to mention, you won’t have all the mess involved with separating the whites as well as the time it takes to do so.
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