Eggs have been considered great sources of protein for decades, and bodybuilders and athletes have been wolfing them down by the dozen or pouring them into shakes for years. In fact, eggs have one of the highest Protein digestibility-corrected amino acid scores, which is the measure of the quality and digestibility of a protein source. In other words, eggs provide some of the purest protein available, and your body can make good use of all the protein they contain.
Likewise, egg protein powders will be the closest thing you can find to a pure, unaltered protein source. They are made from dried egg whites, which in themselves are almost pure protein (the average egg contains about 5 grams of fat – almost entirely in the yolk – and 6 grams of protein). So when you scoop out a serving of egg powder, you’re practically consuming pure protein. A single scoop can contain around 24-25g of protein, without much in the way of additional fats or carbs. They also do not usually contain any preservatives, sweeteners or artificial flavors. Powders made from unpasteurized, healthy eggs will also be very high in Vitamins A, B, D and E, and contain high amounts of selenium and biotin – which are beneficial towards reducing the risk of cancer, and lowering blood pressure.
A 25g serving of egg protein powder will contain about 5.8g of the BCAA’s Leucine, IsoLeucine and Valine. With a complete acid profile, they are also a great source of other amino acids like Glutamine, Glutamic Acid and Lysine, all essential for muscle building. This makes egg protein second only to whey as a source of BCAA’s and essential amino acids, and as a building block for protein synthesis and muscle.
BENEFITS OF EGG PROTEIN POWDERS
Taking egg protein powders has, like consuming whole eggs, been shown to have a beneficial effect on protein synthesis and muscle building, as well as lean body composition and fat loss. They can be taken as a diet supplement, or immediately after a workout for some quick protein synthesis.
One of the main reasons people take egg protein powders is that they are totally lactose-free. This makes them perfect for those who are lactose-intolerant, and provides an excellent alternative to whey or casein proteins, without all the bloating or side effects. They are also completely gluten and soy-free.
Another benefit to egg protein powders is how digestible they are. Egg proteins are very simple, being almost pure protein, and break down quickly, unlike plant proteins, which are thick, high in fiber and harder to digest. This rapid digestion makes them excellent for consuming post-workout, as – like a whey protein – the amino acids will hit the muscles and begin protein synthesis very quickly.
DRAWBACKS TO EGG PROTEIN POWDERS
The downside to this, however, is that egg protein will not give the same feeling of fullness, as other, slower-to-digest protein powders might. This might make it a little harder to use as a meal replacement, or during weight loss – where curbing hunger is more important. This is mainly because the egg yolks have been removed during processing; egg yolks are high in fat and protein, and one of the main ingredients to the fullness that eggs provide. Egg whites, on the other hand, are just pure, simple protein.
If you’re looking for something with a more prolonged release, you may want to consider using a casein or vegetable protein. Both will provide better satiety and fullness throughout the day, as well as extended protein synthesis overnight if consumed right before bed.
Some of the best things about egg protein powders, however, are things you can do with them – that you cannot do with other protein powders. They can be shaken and stirred into water or milk, like any other protein powder, for a quick and easy shake that is easy to digest and has little taste. If you want a little flavor, add it to a smoothie or mix it with another shake.
But if want something more exciting, use it like egg whites – they can be added into pancake mix or crepes, for a protein-filled breakfast, whipped and fluffed into a meringue, or even added to baked goods for homemade protein recipes. If this sounds appealing, aim for an egg protein that does not contain any additional flavors or sweeteners.
So what’s the final verdict? If you’re looking for a very high-protein powder that is easy to digest, fast-acting, and low on fats, carbohydrates, and other additives egg protein powders are an excellent option. There aren’t a lot of options out there so far, and there hasn’t been as much research done on their benefits and drawbacks as there has been on other powders, but they make an excellent option for a natural, healthy and easy to digest powder.