Drinking egg white protein can improve your fitness results. Proteins like eggs and egg whites break down in the body into their component parts, known as amino acids. The body needs amino acids to repair damage to muscle tissue incurred through daily living and/or intense exercise. There are many times throughout the day when you might choose to drink egg white protein to boost fitness results. Always consult with your doctor before using egg white protein and never ingest raw eggs or their whites.
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Egg white protein ranks as the top whole-food source of protein available and has been called the gold standard, according to the "Muscle & Fitness" article, "Supplements 101: Protein," by Jim Stoppani, Ph.D. Albumen, the protein found in eggs whites, was formerly a bodybuilding staple before whey protein exploded onto the scene. The faster-digesting whey comes from dairy and provides a quick flood of amino acids to muscles. Egg white still ranks as a top muscle-building protein and can replace whey for individuals who have dairy allergies.
Nutrient timing means targeting your protein intake for optimal fitness results. One excellent time to drink egg white protein would be in the morning as soon as you wake. With or between meals are other excellent times to drink egg white protein to increase your daily dietary protein intake. Taking egg white protein before a workout can provide essential amino acids for muscle performance. The best time to drink egg white protein, however, would be immediately after your resistance training session to provide the nutrients for recovery, says Jeff Anderson, author of "Optimum Anabolics."
Egg whites contain high amounts of the BCAAs, or branched-chain amino acids, and L-arginine. BCAAs have potent effects on muscle building and fat burning due to the way the body absorbs them. Bypassing the liver, BCAAs metabolize directly in muscle tissue, according to "Natural Anabolics" by fitness expert Jerry Brainum. This not only provides a source of energy, it also prevents muscle breakdown and drives protein synthesis, the trigger for muscle building. L-arginine boosts nitric oxide, or NO, levels, which may offer many benefits to your fitness program.
Drinking egg white protein provides a healthy alternative for those who cannot tolerate proteins like dairy, soy and gluten-containing products. Moreover, protein powders like egg whites make a convenient supplement to your balanced diet. Increasing protein intake has a thermic effect on the body, meaning that it generates heat. These extra calories manifest because digesting protein burns more calories than digesting either carbohydrates or fats. Up to 30 percent of the calories contained in protein cancel out in digestion, according to David Zinczenko, author of "The Abs Diet."
Since whey protein has become the number one selling bodybuilding supplement, according to Stoppani, some trainees have come to believe that they have no other option. On the contrary, the human body can build muscle with any form of protein that provides all the necessary amino acids. The rate of digestion of the protein in question does play a role in your ultimate results, but the body does not know the difference so long as you get the required nutrients. Including many different sources of protein in your diet ensures that you receive adequate amino acids to achieve your goals.
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Supplements 101: Protein; Jim Stoppani PhD; January 2010
- "Optimum Anabolics;" Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2006
- "The Abs Diet"; David Zinczenko; 2004
- "Muscle & Performance"; 101 Best Muscle-Building Tips Ever; Eric Velazquez; September 2010