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 sports goals. Not to mention these 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 process of repair and growth of muscle fibers after intense exercise. However, an adequate protein intake is crucial to optimize recovery and support muscle development (1).

Low calorie content

Egg whites are naturally low in calories , making them ideal forbodybuilding sports nutrition for athletes looking to maintain a controlled caloric intake, while increasing their protein intake. Unlike protein from higher fat sources, egg whites help avoid extra caloric intake while promoting feelings of 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 provide the benefits of protein without increasing the saturated fat in their 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 sustainable athletic performance (4).

Natural hydration

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

Liquid egg white: what are its health properties 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, which makes them more susceptible to infections.

Effects on cardiovascular health

Liquid egg white, being naturally free of cholesterol and saturated fats, is ideal for people who pay 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, may 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 ideas for protein recipes with liquid egg white

Protein omelette with colorful vegetables

The protein omelette is ideal for starting the day with a light but ultra-nutritious breakfast. With liquid egg white, peppers, spinach and a touch of mushrooms, this omelette allows you to stock up on quality protein , without the fat. Heat a pan, pour the liquid egg white with the vegetables, and let it cook gently. Result? A colorful, delicious omelette that is perfect for recharging your muscles after an intense session.

Light and fluffy protein pancakes

Protein pancakes with liquid egg whites and oatmeal are just as tasty as the classic versions. Mix liquid egg whites with nutritious flours or cereals and a banana, add a pinch of cinnamon, and cook in a hot pan. You get light pancakes , perfect for a gourmet brunch before an intense workout. Add a little nut butter or zero jam for even more deliciousness.

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 offlavoring or sweetener of your choice. Blend everything until you get a creamy texture. This light, protein-rich smoothie will help you replenish your energy without weighing down your digestion, ideal for recovering after an intense session.

Protein Oat Pancakes

These protein pancakes are healthy and delicious sports snacks, for your protein snacks or your sports mornings. Mix the liquid egg white with oat flour and a little vanilla flavoring, then cook in a very hot pan with a drizzle of cooking spray . Enjoy them with fresh fruit, Greek yogurt or a touch ofzero 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/