Main function of egg white
Most athletes, during physical activity on the body, use various types of proteins in their nutrition program. Experienced nutritionists claim that egg white protein is the best among other proteins, having one hundred percent value in its composition.
It contains useful valuable amino acids and is lactose-free, which helps cope with extreme stress and meets the needs of athletes of different levels. And its price is relatively cheaper than other types.
To actively increase muscle mass, a person needs to consume a sufficient amount of protein foods and less fatty additives. That is why novice athletes introduce the use of chicken eggs into their menu, which helps increase protein levels.
It has been proven that raw eggs are only 80% digestible, while egg protein is 100% digestible. Protein also suppresses hunger, which helps you lose extra pounds.
How can you replace protein: what are the options?
Protein is a natural product from the sports nutrition series. It can be used both for gaining weight and for losing weight, because everything here depends on the type of diet the athlete follows. For example, for fat burning, cutting is important, and for muscle growth, a high-carbohydrate diet is important, but at the same time, the percentage of fat almost always increases.
Types of protein
Protein, familiar to many, comes in several types:
- Whey. The most common one is made by processing whey. It is usually consumed before and after training, and it is absorbed within half an hour, therefore it is a fast type;
- Casein: it takes about 5-6 hours to absorb, so it is preferable to take it 1 hour before bedtime, and then throughout the night it will supply the muscles with useful amino acids formed after the breakdown of protein;
- Soy: consists of vegetable protein, has an average absorption rate. In great demand among vegetarians;
- Wheat: suitable for people with lactose intolerance, but finding it in sports nutrition stores is problematic;
- Dairy: Consists of casein and whey proteins. It has a distinctive feature: part of the protein included in it is absorbed quickly, and the other part – slowly;
- Egg. It is a processed egg white, is very quickly digested and contains the largest amount of protein.
The importance of protein intake during intense training has long been proven, and its consumption leads to the following indicators:
- Increases endurance;
- Muscles grow and recover faster;
- Additional energy appears.
In addition, protein from sports nutrition enriches the body with valuable substances: amino acids formed after its processing, and some manufacturers add plant extracts to the product.
Different views on egg white
There are pros and cons to egg whites. There are many positive aspects that can be noted:
- highly balanced composition of amino acids;
- absolute absence of fat;
- Quite easy to prepare and consume the cocktail. It is much easier to drink a certain dose of egg cocktail than to peel and eat about six boiled eggs (minus the yolk).
The main limiting factor, that is, the negative side of egg protein, is the high cost of the product.
But if a person is not constrained by a financial situation, then it is undoubtedly worth choosing this one. A fairly high concentration of dry melange can lead to discomfort.
Conclusions, reviews and useful tips
Of course, homemade products do not have such a high absorption rate as, for example, whey protein, but they can easily replace sports nutrition. In this case, you will have to eat more meat and other protein foods in order to fully provide the body with the necessary amount of protein and amino acids, otherwise the muscles will not develop intensively enough.
Reviews from our readers
Alina, 23 years old:
“At the very beginning of strength fitness training, I was on a regular cutting diet, I didn’t drink protein. After 1 year, I started taking whey protein when I had lost as much weight as possible. Then I felt a difference: the muscles began to recover and grow much faster. I believe that sports nutrition can only be partially replaced with regular food.”
Tatyana, 29 years old:
“I’ve been doing powerlifting for about 2 years, of which I only drank protein for about 6 months. I don’t see a significant difference between regular and sports nutrition in terms of supplying the body with protein, only in the latter case you really have to eat a lot more meat, eggs and cottage cheese in order to reach the daily requirement »
Anastasia, 25 years old:
“I’m great at replacing whey protein with a banana and milk shake because... I'm currently at the stage of gaining weight. I drink it immediately after training, the results are not bad: I’ve gained 1.5 kg of muscle in just a couple of weeks.”
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Egg powder
Egg protein powder is a highly concentrated food product made from ordinary chicken eggs. Its mass is dried simultaneously, that is, both the white and the yolk, its shelf life is much longer than that of ordinary raw eggs.
To produce egg powder, only selected, shelled chicken eggs are taken. Next, mix the yolks and whites thoroughly until smooth. This mixture is filtered, after which it is sterilized from possible microbes. The product is then dried using hot air. This produces excellent, healthy egg powder.
Simply put, egg powder is an excellent substitute for a chicken egg, without being inferior in composition to anything.
The powder is popular in the production of confectionery and semi-finished products. You can buy it in a regular supermarket, and it is stored strictly in a dry place where moisture does not enter.
Per hundred grams of product there are 542 kilocalories and fats do not exceed 30 percent. The composition of egg powder includes protein, carbohydrate and a small amount of fat. So approximately 300 grams of powder will replace one kilogram of chicken eggs. This product is also good for the skin and helps strengthen and grow hair.
How to replace protein at home: products
Animal products are the richest in proteins: meat, eggs, fish, poultry, cottage cheese, dairy and seafood. Among plant foods, legumes and grains can be mentioned primarily, although plant proteins are less digestible.
Meat and meat products
Fish and seafood
Eggs and dairy products
Cereals
Legumes
Nuts
How to replace a protein shake
A protein drink is usually made with water or low-fat milk: just add one serving of protein powder to 250 ml of liquid. Those who do not purchase sports nutrition and prefer to eat completely homemade food should pay attention to the following products containing protein:
- Meat (beef, veal, chicken, turkey);
- Low-fat fish;
- Seafood;
- Legumes;
- Cheese, cottage cheese, eggs and kefir.
How to replace protein after a workout
The first 60 minutes after physical activity are the most important for an athlete: during this time, the protein-carbohydrate window operates, when all incoming products are processed and absorbed much better than in other hours. That is why, when gaining weight, athletes eat high-carbohydrate foods and drink protein. For those who want to lose weight, on the contrary, it is not recommended to eat food within 1-2 hours.
To ensure that protein enters the body as quickly as possible in the first hour after training, instead of protein, you can eat lean meat, fish, cottage cheese, egg whites or seafood, because the substances present in them are easily absorbed.
As for casein protein, it is recommended to eat low-fat cottage cheese instead of it before bed, because. it consists predominantly of slow protein.
Nutrition for athletes for weight loss
The protein was created to replace athletes' regular meals, because on average they need to eat 2.5-3 g of protein per 1 kg of weight, which is equal to approximately 1.5 kg of chicken breast. It is physically impossible to do this, so many people use sports nutrition. In its absence, the diet during drying should look something like this:
- We have breakfast with oatmeal cooked in water, drink tea without sugar;
- For lunch we eat cucumber and tomato;
- We have lunch with 70 g of chicken breast and the above vegetables;
- After 2 hours – training;
- An hour after training, we eat 3 egg whites and a couple of vegetables;
- We have dinner with steamed meat and vegetable salad;
- Before going to bed, we eat a pack of cottage cheese.
How athletes should eat to gain weight
If the goal is to increase muscle mass, the menu should be different:
- In the morning we eat a bowl of oatmeal with the addition of apples and nuts;
- For lunch we eat vegetables, chicken fillet and a couple of baked potatoes, after another 2-3 hours - banana and cottage cheese;
- We have lunch with fish, rice and vegetables;
- After training, we immediately eat a banana, maybe a piece of chocolate;
- We have dinner with baked fish and vegetable salad;
- 2 hours before bedtime, eat yogurt and some strawberries.
So what should you choose?
Despite the huge amount of available information, people are interested in the question: what to choose?
Of course, the manufacturer of the product and its quality play a big role. Today, powdered eggs instead of protein remain popular.
Muscle fibers are built up much faster, thanks to the excellent source of protein, the results from exercise come faster and are more noticeable. It is very easily absorbed by the body, charging it with positive energy.
After a power load, the muscles are provided with beneficial nutrients for a long time.
Types of sports nutrition instead of protein
Protein is the main source of amino acids, both essential and essential. The goal of drinking a protein shake is to get all the amino acids for further muscle recovery and growth. There are different types of protein that differ in the duration of release of amino acids. Some of them are absorbed in 20–30 minutes, this is especially necessary immediately after completing exercise or after sleep. Others, on the contrary, begin to be partially absorbed after one hour, up to 8-12 hours.
How to use egg powder
Egg powder retains its nutritional properties for a long time and is quite easy to use. It does not have unnecessary impurities and additives, the homogeneous mass is colored light or bright yellow. The smell and taste of melange resembles the natural aroma of eggs.
In addition to all this, egg powder must meet certain standards for all indicators and dissolve well in any liquid. If there are small lumps in the composition, they can easily be broken into powder.
It is wise to add egg powder to various dishes during the cooking process. To ensure that the powder is thoroughly dissolved, it is best to sift it through a fine sieve and pour it into a container with cold water (water can be diluted with milk 1:1).
Leave the mixture for a maximum of 40 minutes for complete swelling, then add salt to taste and use immediately: prepare an omelette, add to the baking dough. It is important to know that powder that has already been diluted cannot be stored.
Is it possible to replace creatine?
If you want to replace creatine with something, then ask yourself, why do you need it at all? The fact is that replacing creatine with other drugs is simply impossible, since it is not a product, but a substance that increases the energy capacity of muscles and its volume.
The only way for replacement is a normal diet using meat from animals known to you. The fact is that creatine is found in almost any meat of animal origin, and it is enough to eat up to 200 grams of this product daily to compensate for the lack of creatine.
