Liquid egg white

Liquid egg white is a sports nutrition staple for bodybuilding enthusiasts: You get complete, fat-free protein. Ideal for muscle recovery and growth, it supports performance and is easily incorporated into healthy and delicious recipes, perfect for achieving your fitness goals. Not to mention its benefits for overall health!

What are the nutritional benefits of egg white?

Rich in complete proteins

Liquid egg white is a source of complete protein : It contains all the essential amino acids needed for protein synthesis in the body. These high-quality proteins are particularly useful for athletes, as they participate in the repair and growth process of muscle fibers after intense exercise. However, adequate protein intake is crucial to optimize recovery and support muscle development (1).

Low calorie

Egg whites are naturally low in calories , making them ideal for bodybuilding sports nutrition for athletes looking to maintain a controlled calorie intake while increasing their protein intake. Unlike protein from higher-fat sources, egg whites help avoid extra calories while promoting satiety thanks to their high protein content .

Absence of fats and cholesterol

Egg whites are fat- and cholesterol-free (unlike egg yolk) (2). For athletes on a low-fat diet or watching their cholesterol intake, liquid egg whites allow you to enjoy the benefits of protein without increasing saturated fat in your diet. Moderate consumption of fat-free protein can help support energy without compromising weight and body fat management goals.

Rich in BCAA (branched chain amino acids)

BCAAs (leucine, isoleucine, and valine) are found in liquid egg white. These branched-chain amino acids play a crucial role in recovery and reducing muscle breakdown after exercise. Leucine , in particular, is known to stimulate protein synthesis in muscles, which supports muscle growth and reduces muscle fatigue after intense workouts (3).

Rich in riboflavin (vitamin B2)

Liquid egg white contains riboflavin , a B vitamin that plays a role in energy production. Riboflavin helps the body metabolize carbohydrates, fats, and proteins: You get the energy needed for workouts and reducing fatigue. This vitamin also supports the muscle repair process , which contributes to sustained athletic performance (4).

Natural hydration

Liquid egg white is 88% water , making it a hydrating and lightweight food. Athletes who train intensely can take advantage of this water content to contribute to their overall hydration, which is essential for maintaining performance and preventing fatigue. While it's not a major source of hydration, every bit of fluid counts , especially during strict diets where water management is crucial for muscle and recovery.

Liquid Egg White: What are its health benefits for athletes?

Antimicrobial and antiviral properties

Liquid egg white contains compounds such as lysozyme , an enzyme with antimicrobial and antiviral properties (5). Lysozyme works by breaking down the cell walls of bacteria, causing their destruction. This action is particularly effective against thick-walled bacteria , such as staphylococci and streptococci. This natural antimicrobial property is of interest to athletes who, due to intensive training, may have their immune system temporarily weakened, making them more susceptible to infections.

Effects on cardiovascular health

Liquid egg white, being naturally free of cholesterol and saturated fat, is ideal for people paying attention to their cardiovascular health . In fact, certain peptides present in egg white proteins can help lower blood pressure (6): Bioactive peptides , formed during the digestion of egg white proteins, act as angiotensin-converting enzyme (ACE) inhibitors. These antihypertensive properties make liquid egg white a particularly interesting food for athletes who, due to diets rich in animal proteins or certain supplements, might be concerned about the impact of their diet on their blood pressure.

Antioxidant properties

Egg whites contain several proteins, including ovalbumin and ovotransferrin , which have antioxidant properties (7). These antioxidants play a role in protecting cells from damage caused by oxidative stress, a process in which free radicals attack cells, causing them to deteriorate and accelerating cellular aging. For athletes, this protection against oxidative stress is essential, as intense physical activity increases the production of free radicals , which can (in the long term) affect muscle recovery.

Some protein recipe ideas with liquid egg white

Protein omelet with colorful vegetables

The Protein Omelette is the perfect way to start your day with a light but ultra-nutritious breakfast. With liquid egg white, bell peppers, spinach, and a touch of mushrooms, this omelette provides a high-quality protein boost without the fat. Heat a pan, pour in the liquid egg white along with the vegetables, and let it cook gently. The result? A colorful, delicious omelette that's perfect for recharging your muscles after an intense workout.

Light and fluffy protein pancakes

Protein pancakes made with liquid egg whites and oatmeal are just as delicious as the classic versions. Blend liquid egg whites with nutritiousflours or grains and a banana, add a pinch of cinnamon, and bake in a hot pan. You get light pancakes , perfect for a delicious brunch before an intense workout. Add a little nut butter or zero-fat jam for even more indulgence.

Refreshing post-workout smoothie

For a quick recovery , nothing beats a liquid egg white protein smoothie . In your blender, add liquid egg white, a banana, a handful of berries and a spoonful of flavoring or sweetener of your choice. Blend everything until smooth. This light, protein-rich smoothie will help you refuel without weighing down your digestion, ideal for recovering after an intense session.

Oatmeal Protein Pancakes

These protein pancakes are healthy and delicious sports snacks for your protein snacks . or your sporty mornings. Mix liquid egg white with oat flour and a little vanilla flavoring, then cook in a hot pan with a drizzle of cooking spray . Enjoy them with fresh fruit, Greek yogurt, or a dash of zero-calorie chocolate sauce .

Sources:

(1) https://pubmed.ncbi.nlm.nih.gov/24257722/

(2) https://pmc.ncbi.nlm.nih.gov/articles/PMC10285014/

(3) https://pubmed.ncbi.nlm.nih.gov/12501002/

(4) https://pubmed.ncbi.nlm.nih.gov/12791609/

(5) https://pmc.ncbi.nlm.nih.gov/articles

(§6) https://www.sciencedirect.com

(7) https://pmc.ncbi.nlm.nih.gov/articles/PMC4663581/