Egg White
Protein - Will Eating More Really Help You Gain Muscle?
Depending on who you talk to, egg white protein has been
described anywhere from "the best" source of muscle gain
protein all the way down the line to the absolute
"worst".
Sure we all know that eating (and drinking) protein
frequently throughout the day is extremely important if we want
to gain lean muscle mass quickly...
But the question remains...Where exactly on the spectrum of
muscle gain protein sources does egg white protein fall?
As with most things in life, the truth of
the matter can be found closer to the middle of these two
extremes.
If you're as confused about the muscle building properties
of egg white protein as I was (before researching the subject
of course!), take a few minutes to "crack the shell" and
uncover the truth about egg white protein once and for all!
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"One egg white contains 6 grams of
high quality muscle building
protein and 0 grams of
fat!"
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With the exception of good old H2o, protein is
the most abundant building block of lean muscle mass. If
your goals are to gain lean muscle mass, consuming a
decent amount of lean protein should be one of your top
priorities.
Here are a few more interesting egg white facts...
- The technical term for egg white is albumen
- The egg white makes up about 2/3 of the total mass of
the egg (out of the shell)
- 90% of the mass of the egg white is actually water
It's interesting to note that egg white contains an enormous
quantity of different types of protein!
The complex protein structure
of the typical egg white is illustrated below...
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Protein Type |
(%) In Typical Egg
White
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Function of
Protein
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Ovalbumin
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54%
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Nourishment, blocks digestive
enzymes
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Ovotransferrin
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12%
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Binds iron
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Ovomucoid
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11%
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Blocks digestive enzymes
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Globulins
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8%
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Plugs defects in membranes,
shell
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Lysozyme
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3.5%
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Enzyme that digests bacterial cell
walls
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Ovomucin
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1.5%
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Thickens egg white; inhibits
viruses
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Avidin
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.06%
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Binds vitamin (biotin)
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Others
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10%
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Bind vitamins, block digestive
enzymes
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*Data source: Wikipedia.com
This diverse protein makeup allows for easy digestion and
absorption into your body. There is one teeny tiny
condition however...
You must properly cook the egg white in order
to unlock it's full amino acid spectrum and make it easily
digestible.
If you try to drink it raw (YUCK!) not only will you barf
immediately...but you run the risk of exposing yourself to
salmonella.
If you cook an egg white too much (scrambled
egg consistency), you begin to overcook the protein and
denature (ruin) the complete nutritional value of the egg white
protein.
As a
benchmark, keep the cooking temperature below approximately 150
degrees Fahrenheit.
Eggs are a great source of vitamins, including vitamin E, K,
A and B vitamins such as B12, riboflavin and folic acid. Eggs
also contain all eight essential amino
acids which are needed for optimal recovery
from intense muscle building workouts.
With high quality protein consumption a top priority for
those of us want to gain muscle mass, egg white protein may
very well be one of the most complete and versatile foods
available.
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When other forms of dietary
protein are measured for
quality in a lab, they are
compared to the protein found
in egg
whites!
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A complete and affordable source of high
quality protein, egg whites should get some serious
consideration as one of the lean protein sources you include in
your muscle building nutritional plan.
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