Be an egghead: why long-forgotten egg-white protein should be a part of your supplement arsenal

Flex, Dec, 2007 by Jim Stoppani

Before whey was king, before bodybuilders knew what the hell casein protein was, egg white was the undisputed protein-powder champion. Yet, today, few supplement manufacturers even offer an egg-white protein powder.

Blame it on research. When whey moved to the forefront in the early '90s, studies were showing how quickly whey gets digested and how effectively it boosts protein synthesis. Back then, bodybuilding nutritionists thought that combo was as good as it gets. Because of the research, demand for whey shot up, and the supply followed, drastically bringing down its price. That made it a no-brainer for bodybuilders: whey was a cheap protein that was supposedly superior to all others, so why not buy whey and leave the casein and egg on the shelf?

Today, however, we know that slow-digesting proteins like casein blunt muscle protein breakdown, critical for making muscle gains. And we know that using other proteins--such as casein and egg white, which offer some benefits whey does not--in conjunction with whey is the best protein supplementation strategy to maximize your gains.

AN EGGCEPTIONAL PROTEIN Egg white, also known as egg albumen, is one of the highest-quality proteins available. Some call it the perfect protein, due to its amino acid makeup and the body's ability to utilize it properly. Egg-white protein is particularly high in branched-chain amino acids, which can help drive protein synthesis. In fact, research shows that egg-white protein has effects on stimulating protein synthesis similar to milk (i.e., whey and casein) protein.

In addition, egg white is rich in the amino acid arginine, which stimulates nitric oxide production. NO dilates blood vessels, resulting in increased blood flow to muscles, delivering more oxygen, nutrients and anabolic hormones for better energy and a bigger pump during workouts and better muscle recovery and greater muscle growth afterward. Arginine also works to boost growth-hormone levels.

As many as 40 different proteins can be found in egg whites. Although most of them have not been determined, there are a few that make up the majority of the protein in egg white and that have been extensively studied. Of these proteins, ovalbumin, a type of glycoprotein (protein that has carbohydrates attached to it), comprises the majority, making up about 55% of the protein in egg white. (In fact, you will sometimes see egg-white protein listed as ovalbumin.)

Ovotransferrin is an iron-binding protein in egg white that provides antimicrobial properties and makes up more than 10% of the protein content. Ovomucin is another type of glycoprotein that makes up less than 5% of egg-white protein and provides its jellying property, as well as further antimicrobial properties.

One of the minor constituents in egg-white protein (only 0.5%) is avidin. Although the percentage is tiny, avidin packs a mean punch. It binds with biotin, a critical B vitamin in the body, thus causing a biotin deficiency. However, this condition is only a threat to those who load up on raw egg whites from fresh eggs. The egg whites sold in containers have been pasteurized, a process that deactivates avidin protein and prevents it from binding with biotin; the avidin in egg-white protein powder has also been deactivated through processing. And, rest assured, the process of cooking eggs denatures avidin, as well.

FIGHT FAT IN THE MORNING Egg-white protein digests moderately quickly, falling somewhere between fast-digesting whey and slow-digesting casein. As a result, egg white is able not only to boost protein synthesis, but also to prevent muscle protein breakdown, as shown in clinical trials. Egg-white protein is also virtually devoid of carbs and fat, making it a good choice for those who are dieting.

In addition, research has found that eating eggs for breakfast not only helps you eat less food the rest of the day, but leads to significantly greater weight loss, particularly from the waist, as research from Louisiana State University's Pennington Biomedical Research Center reported at the 2007 Experimental Biology conference. It could be argued that the yolk contributed to the greater satiety from eggs, but research confirms that protein has a much greater effect on blunting hunger than fat, due to protein's superior ability to boost peptide YY, the hunger-blunting hormone, and blunt the hunger-boosting hormone ghrelin.

Egg-white protein powder is a great option for those who are very lactose intolerant or allergic to milk proteins and can't easily handle the milk-derived proteins whey and casein. It also is a great way for those who don't like the taste of cooked eggs, the hassle of storing fresh eggs or the mess of cracking eggs to still get the benefits of egg protein.

LIQUIDS AND POWDERS Aside from going to a grocery store and buying eggs by the dozen, egg protein sources are available in two other major forms--liquid egg whites and egg-white protein powder.

Liquid egg whites This is simply egg whites removed from the yolks and placed in easy-to-use containers, ranging from pints to gallons (they are also pasteurized to prevent salmonella contamination and to deactivate the avidin protein). It's a convenient way to get egg-white protein that you can add directly to shakes or even cook with. Like whole eggs, liquid egg whites need to be refrigerated, but they can last up to 12 weeks in a refrigerator or more than one year in a freezer.