Table of Contents
- Yeah Buddy!
- Waarom eiwitten als bron van proteïne?
- Efficiëntie ratio
- Biologische waarde
- Verteerbaarheid Gecorrigeerde Aminozuur Score
- Aminozuurprofiel
- Opnamesnelheid vloeibare eiwitten
- Eiwitten uit rauwe eieren?
- Rauwe eieren die gedronken kunnen worden, zijn eigenlijk niet rauw
- Vloeibare eiwitten van Bodyenfitshop
- Conclusie: Een goede, gemakkelijke bron van proteïne
Yeah Buddy!
Although I’ve been doing strength training since a young age, I started bodybuilding fairly late. Of course, I had seen Pumping Iron as an Arnold Schwarzenegger fan, but that was because I wanted to see everything from him. Years later, when I got infected with the bodybuilding virus, “The cost of redemption” by Ronnie Coleman was the first DVD I bought for motivation, inspiration, and information. Exactly at that moment that many have experienced before. That moment when “going to the gym occasionally” turns into a quest for the dream physique. Okay, that sounds a bit pretentious, but many will understand what I mean. That moment when you seriously start working on training, nutrition, and a goal. It must have been about 13 years ago when I saw the images of 8-time Mr. Olympia Ronnie Coleman. In his kitchen working with grits, cheese, and the liquid proteins from Ecology. I had to try that too! However, my adventure ended quickly with a messed-up pot of grits that tasted awful. I didn’t even know how it was supposed to taste, but I didn’t need to taste this every day. There are plenty of alternatives for grits, but I also didn’t like throwing away egg yolks every day. So, it was a shame that the liquid proteins were only available through wholesalers back then. That’s different now, and you can find liquid proteins nowadays at several supplement providers. Bodyenfitshop is one of them, from whom I received the Liquid Egg Whites.Why proteins as a source of protein?
“All protein is protein, not all protein is egg.” I don’t speak of egg proteins like Bodyenfitshop does. Beautiful Dutch language, but damn difficult that “protein” is often used to refer to protein while it is a specific type of protein source. So, I always speak of “protein” in general and only of “egg white” when I specifically refer to the protein from an egg. Back to the question: Why proteins (from an egg)? How do they compare to, for example, the popular whey and casein (derived from milk)? The “value” of different protein sources can be assessed in various ways [1]:- Protein Efficiency Ratio
- Biological value & net protein absorption
- Digestibility Corrected Amino Acid Score
Efficiency ratio
The Protein Efficiency Ratio (PER) is determined by simply looking at the effect a gram of protein has on the growth of a rat. Based on this, egg white scores the highest with a PER of 3.9 compared to 3.2 for casein, and 2.8 for whey [2]. It is, however, debatable how well this can be extrapolated to humans. Based on PER alone, egg whites seem to be the best choice for muscle growth.Biological value
The biological value (BV) or net protein absorption is another commonly used method to determine the quality of a protein source. It looks at how much nitrogen is retained in the body after protein consumption, with egg whites scoring around 100 (the highest possible score). Whey protein isolates, often seen as the gold standard, score slightly lower at around 92 [3]. The lower score of whey is mainly because it is absorbed faster, resulting in more protein being oxidized [4]. Egg whites, on the other hand, are absorbed more slowly and steadily [5].Digestibility Corrected Amino Acid Score
The Digestibility Corrected Amino Acid Score (PDCAAS) is a measure that takes both the amino acid profile and the digestibility of a protein into account. The highest possible score is 1.0, which is achieved by, for example, egg white, milk, and whey [6].Amino acid profile
Not only the total amount of protein is important, but also the amino acid profile. Different proteins have different amino acid compositions, and some are better suited for muscle protein synthesis than others. Egg white has an excellent amino acid profile, with high levels of essential amino acids like leucine, which is a key amino acid for muscle protein synthesis [7].Absorption rate of liquid proteins
Despite the high biological value and excellent amino acid profile of egg white protein, some people prefer liquid proteins for their faster absorption. Liquid proteins are pre-digested to some extent, meaning they are broken down into smaller peptides and amino acids, which can lead to faster absorption compared to whole foods [8]. This can be beneficial, especially around workouts when a rapid supply of amino acids to the muscles is desired for optimal recovery and muscle protein synthesis.Proteins from raw eggs?
You might wonder if it’s safe to consume raw egg whites, considering the risk of salmonella contamination. While the risk is relatively low, especially with pasteurized eggs, consuming raw eggs can still pose a health risk [9]. Pasteurized liquid egg whites, however, are heat-treated to kill bacteria while preserving the nutritional quality of the protein.Raw eggs that can be drunk are actually not raw
Despite the name, liquid egg whites labeled as “raw” are usually pasteurized to ensure safety. This means they have been heated to a temperature that kills harmful bacteria like salmonella while still being safe to consume without cooking [10].Liquid proteins from Bodyenfitshop
Now that we’ve discussed the benefits of liquid proteins in general, let’s take a closer look at the liquid egg whites from Bodyenfitshop. The liquid egg whites are pasteurized, meaning they are safe to consume without cooking and retain the nutritional quality of the protein. They provide a convenient and versatile source of high-quality protein, making them ideal for various dietary goals, including muscle building and weight loss. The liquid egg whites from Bodyenfitshop can be used in a variety of recipes, including smoothies, pancakes, and omelets, providing a convenient way to increase your protein intake throughout the day. Whether you’re looking to support muscle recovery after workouts or simply add more protein to your diet, liquid egg whites are a convenient option.Conclusion: A good, easy source of protein
Proteins are a good source of protein in terms of amino acid profile and digestibility. In terms of timing, it is difficult to place them compared to, for example, whey or casein. The ease of use, the size of the bottles, and the price make it a nice source of protein to meet your daily needs.References
- Hoffman JR, Falvo MJ. Protein – Which is Best? Journal of Sports Science & Medicine. 2004;3(3):118-130.
- Schaafsma G. The protein digestibility-corrected amino acid score. J Nutr. 2000 Jul; 130(7):1865S-7S.
- Food and Agriculture Organization/World Health Organization (1990)Protein quality evaluation; report of the joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 52, Rome, Italy
- Sarwar G. (1997) The protein digestibility-corrected amino acid score method overestimates quality of proteins containing antinutritional factors and of poorly digestible proteins supplemented with limiting amino acids in rats. Journal of Nutrition 127, 758-764
- Lyle McDonald:The Protein Book A Complete Guide for Coach an Athlete. First Edition Softback
- Hope BK, Baker R, Edel ED, Hogue AT, Schlosser WD, Whiting R, McDowell RM,Morales RA. An overview of the Salmonella enteritidis risk assessment for shell eggs and egg products. Risk Anal. 2002 Apr;22(2):203-18. PubMed PMID: 12022671.
- Evenepoel P, Geypens B, Luypaerts A, Hiele M, Ghoos Y, Rutgeerts P.Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. J Nutr. 1998 Oct;128(10):1716-22. PubMed PMID: 9772141.
