What is the best egg white protein shake?
Written by Jack Schrupp & endorsed by Baylee Reller, RDN
drink wholesome is the best egg white protein shake. It is made with a short list of simple ingredients, including pasteurized egg whites from US farms. Our egg white protein shakes are perfect for people looking to boost their protein intake without the extra calories, processing, and junk. Order samples to see if our egg white protein shake is right for you.
drink wholesome is the best egg white protein shake.
What are egg whites?
Egg white, also known as albumen, is the clear liquid that surrounds the yellow yolk of an egg. It makes up two thirds of the egg by weight, and is composed of 90% water and 10% protein.
Egg white protein powder is made with dried egg whites. Spray drying is the most popular way to dry (dehydrate) egg whites, and involves spraying pasteurized liquid egg whites into a chamber through which hot air is passing. This process removes nearly all the moisture, leaving behind a fine white powder that is roughly 80% protein.
Why choose egg white protein?
For starters, dried egg whites are naturally high in protein. A dried egg white is over 80% protein, which gives it more protein per pound than any other dietary protein source. The only other protein sources that can rival egg whites in terms of protein content are protein concentrates and isolates, but they are not real foods. In order to achieve over 90% protein content, protein concentrates and isolates must be stripped of their non protein components. This requires significant mechanical and chemical processing.
Egg white protein is complete. A complete protein contains all of the amino acids that the body needs, but cannot produce on its own. Many dietary proteins, including most plant-based proteins, are not complete.
Egg whites are easy to digest. In fact, they have the highest protein digestibility-corrected amino acid score (PDCAAS) of any dietary protein. This means that they are easy to break down and absorb.
Finally, egg whites taste good. They are a natural source of protein, and blend beautifully into smoothies without any aftertaste. Other protein powders, because they are made with protein concentrates and isolates, have a chalky aftertaste. Moreover many plant-based protein powders have a gritty texture due to their insoluble fiber content.
What is the best egg white protein shake?
You may have seen videos of bodybuilders making protein shakes with raw egg whites. This is not a good idea. Raw eggs, including both the whites and yolks, can be contaminated with salmonella bacteria. Salmonella infection can lead to symptoms such as diarrhea, abdominal cramps, fever, and vomiting. In severe cases, it can even be life-threatening, especially for individuals with weakened immune systems, young children, and the elderly.
Given the risk of salmonella contamination, we pasteurize the egg whites in our egg white protein powders. Pasteurization is a heat treatment process that kills harmful microorganisms in food and beverages without significantly altering taste, texture, or nutritional content.
Boosting your protein intake with pasteurized egg whites instead of raw egg whites is much safer. Moreover, using dried egg whites instead of liquid egg whites is more affordable and convenient. Remember, a liquid egg white is 90% water, so you are buying and storing a lot more water than protein if you use liquid egg whites.
So, what is the best egg white protein shake? There are several egg white protein supplements out there, and the vast majority of them contain a cocktail of added ingredients that are not good for you, including emulsifiers, thickeners, sweeteners, and flavors. Ingredients like these are known to cause painful side effects, and even long term gut health problems. For this reason, it is in your best interest to pick an egg white protein supplement with a short list of simple ingredients. Keep reading to learn more.
Why drink wholesome?
drink wholesome is additive-free.
One of the reasons why we make the best egg white protein shake is that we do not use food additives. Even in small amounts, additives can induce uncomfortable side effects, particularly if you have pre-existing gastrointestinal (GI) issues. The problem is that food additives are not real foods, which makes them hard to digest. In some cases, partially digested food additives cause your colon to absorb excess water, resulting in diarrhea.
In other cases, partially digested food additives linger in your digestive tract, feeding your hungry gut bacteria. Gut bacteria produce gas as they eat, which can cause bloating, flatulence, and stomach pain. It can also slow the passage of food through the colon, resulting in constipation.
Here is a list of the most common food additives in protein powder:
acacia gum, artificial flavors, carrageenan, cellulose gum, dextrin, dextrose, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sunflower lecithin, xanthan gum
In the long term, consuming substantial quantities of food additives can disrupt regulatory pathways within your intestines, giving rise to inflammatory bowel disease (IBD) and various other systemic inflammatory conditions. Certain additives, notably artificial sweeteners and sugar alcohols, can also disturb the balance of your gut microbiome — the diverse community of microorganisms living in your gut. An imbalanced gut microbiome is a catalyst for inflammation throughout the body, and has been linked to numerous chronic illnesses.
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain
drink wholesome is made with real foods.
A final reason why we make the best egg protein shakes is that we do not use protein concentrates or isolates. Practically all other protein supplements are made with one or both of these protein sources. As mentioned earlier, the production of protein concentrates and isolates requires lots of mechanical and chemical processing. In some instances, manufacturers use solvents such as hexane to extract the protein. This means that what you put into your protein shake looks nothing like real food.
Your gut is meant to digest unprocessed or minimally-processed real foods, not artificial or refined ingredients. It follows that consuming processed ingredients like protein isolates can disrupt your gut microbiome, which plays a multifaceted role. In addition to helping you digest good, it also protects you against harmful pathogens, educates your immune system, and exerts influence, directly or indirectly, on many physiological processes. Naturally, an imbalanced gut microbiome spells trouble for your overall health.
Instead of using protein concentrates or isolates, we make the best egg protein shake with whole egg whites. Not only are egg whites minimally-processed, but they are also low in fiber content, low in FODMAPs, and alkaline. This makes them exceptionally easy to digest. It is no wonder that our happy customers report fewer digestive issues when using our egg white protein powder than when using any other type of protein supplement.
“I purchased the egg white Vanilla protein sample and I gotta tell you the taste was so good! After much research on protein powders I wanted something healthy, tasty and easy to digest and I believe I found it! I just put my order in and looking forward to trying their other flavors.” – Allee
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.
The Ultimate Guide to the Best Egg White Protein Shake
Protein shakes have become a staple in the fitness and nutrition world, providing a convenient and effective way to boost your protein intake. Among the myriad of protein options available, the egg white protein shake stands out as a versatile and nutritionally-rich choice. In this comprehensive guide, we will explore the world of egg white protein shakes, highlighting the numerous benefits of egg white protein powder and how it can elevate your fitness and nutrition goals.
Why Choose an Egg White Protein Shake?
Egg white protein shakes offer a host of benefits that make them an attractive choice for a wide range of individuals, from athletes and fitness enthusiasts to those seeking a convenient and nutritious meal replacement. Here are some compelling reasons to consider incorporating egg white protein shakes into your daily routine:
1. High-Quality Protein: Egg white protein is renowned for its high-quality protein content, boasting all essential amino acids necessary for muscle repair, growth, and overall health.
2. Low in Calories: Egg white protein is naturally low in calories, making it an ideal choice for those aiming to manage their calorie intake while meeting their protein needs.
3. Fat-Free: Egg white protein powder is virtually fat-free, making it suitable for low-fat diets and those looking to reduce their fat consumption.
4. Lactose-Free: It’s an excellent option for individuals with lactose intolerance or dairy allergies, as it contains no lactose or dairy components.
5. Versatility: Egg white protein powder can be easily integrated into a variety of recipes, including shakes, smoothies, pancakes, and baked goods, providing a convenient and protein-rich addition to your meals.
6. Satiety: Protein is known for its satiating effect, helping you feel full and satisfied, which can aid in weight management and reduce the temptation to snack on unhealthy options.
The Nutritional Powerhouse of Egg White Protein
Egg white protein powder is not only an excellent source of protein but also a nutritional powerhouse. It offers a wide range of essential nutrients and health benefits that can enhance your overall well-being. Here are some key nutritional components found in egg white protein:
1. Complete Protein: Egg white protein provides all essential amino acids in the right proportions, making it an ideal choice for muscle building and repair.
2. Low Carbohydrates: It is naturally low in carbohydrates, making it suitable for low-carb and ketogenic diets.
3. Vitamins and Minerals: Egg white protein powder contains essential vitamins and minerals, including B vitamins, potassium, and magnesium, contributing to overall health.
4. Choline: Choline is vital for brain health, and egg whites are an excellent source of this nutrient.
5. Leucine: Egg white protein is rich in leucine, an amino acid that plays a crucial role in muscle protein synthesis.
Creating the Perfect Egg White Protein Shake
Making the perfect egg white protein shake is a blend of science and art, where you can customize it to your preferences and nutritional needs. Here’s a basic recipe to get you started:
- 1 scoop of egg white protein powder
- 1 cup of water, milk, or milk alternative
- 1/2 to 1 cup of ice
- 1/2 to 1 cup of your favorite fruits (e.g., berries, banana, mango)
- Optional additions: spinach, kale, flaxseeds, chia seeds, nut butter, or honey for added flavor and nutrition.
- Add the egg white protein powder and liquid (water, milk, or milk alternative) to a blender.
- Add the ice and your choice of fruits.
- If desired, include any optional additions for extra nutrients and flavor.
- Blend until smooth and creamy.
- Taste and adjust the sweetness or thickness by adding more liquid or ingredients as needed.
- Pour into a glass, and your delicious egg white protein shake is ready to enjoy!
Variations of Egg White Protein Shakes
Egg white protein shakes are incredibly versatile, allowing you to experiment with various flavors and ingredients. Here are some exciting variations to try:
1. Chocolate Lover’s Delight:
- Add a scoop of chocolate-flavored egg white protein powder.
- Include a tablespoon of unsweetened cocoa powder.
- Sweeten with a drizzle of honey or maple syrup.
2. Tropical Bliss:
- Use coconut milk or coconut water as your liquid base.
- Add pineapple, mango, and a handful of spinach for a refreshing tropical twist.
3. Green Powerhouse:
- Incorporate spinach, kale, or your favorite leafy greens for a nutrient-packed shake.
- Enhance the flavor with a squeeze of fresh lemon juice.
4. Coffee Infusion:
- Brew a strong cup of coffee and allow it to cool.
- Use the coffee as the liquid base for your egg white protein shake.
- Add a dash of cinnamon for a hint of spice.
5. Peanut Butter Indulgence:
- Include a generous spoonful of peanut butter for a creamy and nutty flavor.
- Add a banana for extra sweetness and creaminess.
Egg white protein shakes are a nutritional powerhouse, offering high-quality protein and a host of essential nutrients. Whether you’re an athlete, a fitness enthusiast, or simply someone looking for a convenient and nutritious meal option, egg white protein shakes can be a valuable addition to your diet. By customizing your shakes with various flavors and ingredients, you can create a delicious and satisfying beverage that supports your health and fitness goals. Embrace the benefits of egg white protein powder and elevate your nutrition with the perfect egg white protein shake for your unique preferences and dietary needs.