drink wholesome is the best egg protein powder.
What is egg protein?
Why should you use egg protein?
Why should you use egg protein powder?
Why drink wholesome?
What is egg protein?
Egg protein, or albumin, is the protein in an egg. It is a complete protein, meaning that it contains all nine essential amino acids that the body needs but cannot produce on its own. Many dietary proteins, including most plant-based proteins, are not complete. Egg protein is also one of the most bioavailable sources of dietary protein, meaning that it is easy for the body to absorb and use it. In fact, it has a protein digestibility-corrected amino acid score (PDCAAS) of 100, which is as good as it gets. Research has also shown that despite equivalent amino acid scores and digestion-absorption rates, the net protein utilization (NPU) value of egg protein is higher than that of whey and soy protein. This means that you get the most bang for your buck with egg protein. Eggs are therefore considered by many to be the perfect source of protein, serving as the standard for comparison for other protein sources.
I would be remiss if I did not mention that eggs, because they are naturally high in dietary cholesterol, are a controversial food. It used to be thought that dietary cholesterol was linked to increased risk of heart disease, but this is no longer the case according to the United States Department of Agriculture (USDA) Dietary Guidelines for Americans. Moreover, many studies clearly indicate that eggs do not increase the biomarkers associated with heart disease, so you can eat as many as you want. This is irrelevant when it comes to egg protein powder, however, because egg protein powders are made with egg whites, not whole eggs. Of the 180-190 mg of cholesterol found in a large egg, nearly all of it is in the yolk. Egg whites are virtually cholesterol-free.
The egg white, also known as the albumen, is the clear liquid that surrounds the yellow yolk of an egg. It constitutes about two thirds of the egg by weight, contains 57% of the protein, and is made up of 90% water and 10% protein. Egg protein powder is made with dried egg whites. Spray drying is the most common way to dry (dehydrate) egg whites, and involves spraying pasteurized egg whites into a chamber through which hot air is passing. This process removes almost all of the moisture, leaving behind a fine white powder that is roughly 80% protein.
Why should you use egg protein?
First of all, egg protein tastes good. It is not gritty or chalky, and because it only contains less than 1% of the egg’s fat, it has almost no flavor at all. This makes it the perfect ingredient for protein supplements. Most protein powders, on the other hand, are made with gritty plant proteins or chalky protein isolates, foods stripped of everything but the protein. If you have ever had to choke down a protein shake, you know exactly what I am talking about.*
Second, and most importantly, egg protein is easy to digest. Unless you have a sensitivity or allergy to eggs, egg protein is the best protein for people with gut issues and sensitive stomachs. It is dairy-free, low in fiber, low-FODMAP, and naturally alkaline. People experience fewer digestive issues with egg white protein than with any other type of protein.
Finally, egg whites are naturally high in protein. A dried egg white is 80% protein, which gives it, per gram, more protein than any other whole food. Dried egg whites are basically nature’s protein powder! Most other dietary protein sources (peas, whey, etc.) have to be mechanically or chemically stripped of other nutrients (fats, carbs. etc.) before they can be used as protein powder (more about this later).
*Taste is not just about taste buds. If using protein powder is a chore, it is not sustainable in the long term, which defeats the purpose of using it in the first place. Remember, a diet is not a six-week affair, it is for life.
Why should you use egg protein powder?
There are two types of protein supplements: ready-to-drink (store-bought) protein shakes, and protein shakes made with protein powder. In order to make an egg protein shake with protein powder, you have to mix the powder with milk or water. This requires a blender or a shaker bottle, and a little extra time and effort. Some people therefore prefer to buy ready-to-drink protein shakes, but if they knew what they were drinking, they would probably vomit.
Ready-to-drink protein shakes are full of emulsifiers, stabilizers, and thickeners. Ingredients like these improve characteristics like shelf stability, but can cause uncomfortable side effects and long-term gut damage (more about this soon). This is why I recommend that you make your own egg protein shakes with protein powder. That said, not all protein powders are created equal, and many contain the same additives found in ready-to-drink protein shakes!
One of the reasons why we make the best egg protein powder is that we do not use food additives. Most protein powders, on the other hand, are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein shake every day) and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain. This is because food additives are hard to digest, and sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, which causes bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon), and can lead to constipation. In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.