Egg whites: the right ingredient to rock your menu

Food widely consumed by bodybuilding lovers, egg whites can be considered a cheap source of protein and with a fat content close to zero. The most sought after function by those who practice physical activities is to increase muscle mass, but this has many other benefits.

In addition to acting in muscle growth, it also helps in good skin health and contributes to weight loss. According to nutritionist Andréa Marim, this last feat is due to the high protein content contained in the white, increasing satiety and allowing for a lower consumption of calories during other meals and throughout the day.

“Among the nutrients found in egg whites, we can mention selenium, potassium, magnesium, riboflavin or vitamin B2, pantothenic acid or vitamin B5, choline, betaine and folate. It also contains about 3.6 grams of protein, 0.24 grams of carbs and 55 milligrams of sodium.”

Easily accessible and affordable, this food can be considered a great ally of health, containing a range of benefits if consumed regularly. Learn more about the applications and benefits of this ingredient:

health benefits

According to specialist Andrea, egg white is considered a protein with high biological value, also called AVB. This means that it has a wide variety of essential amino acids for the body. Here are some of these amino acids and their functions:

Albumin: this is a fundamental protein for the reconstruction of muscle fibers, being the main cause of the great demand for the promotion of muscle hypertrophy (increase in mass).

Arginine: “this is an amino acid which stimulates the production of nitric oxide, promoting the improvement of blood circulation and tissue oxygenation”, he reveals.

Leucine: known as a branched-chain amino acid, this compound, when consumed regularly, reduces the effects of catabolism (the effect where the breakdown of proteins occurs) and promotes anabolism (the formation of new muscle cells).

Tryptophan: “it is a precursor of serotonin, improving mood in general, promoting a sense of well being, in addition to decreasing the compulsion for sweets”, adds the nutritionist.

Lecithin: the professional explains that this compound found in egg white hinders the absorption of cholesterol in the intestine.

Vitamin B2: this facilitates the transport of oxygen throughout the body, resulting in an increase in physical resistance during exercise.

RVPSL peptide: discovered by scientists, this peptide (a combination of two amino acids) blocks the enzymes responsible for converting angiotensin, which is responsible for increasing blood pressure, being a natural alternative for reducing pressure.

Various amino acids: some of these serve as a substrate for cellular fibroblasts responsible for collagen formation. There is also the option of using it as a face mask, which must be mixed with lemon juice and applied to the skin for 15 minutes.

Egg white and bodybuilding

The popularity of this food as a resource to increase muscle mass is growing every day. For Andréa this is due to the practice of weight training to promote the disruption of muscle fibers, and these must be regenerated. “By consuming egg white, it will help the body in the synthesis of new proteins, thus providing greater muscle development”.

This action is the result of the combination of different amino acids and the presence of albumin in large amounts, regenerating and increasing muscle fibers and, consequently, promoting an increase in muscle volume.

14 sweet and savory egg white recipes

Despite the consumption of this food by athletes normally occurs through supplements, egg white has great culinary use, being used in the preparation of sweet and savory dishes.

“It has the function of aerating the preparations, giving volume and structure to the dish, since its protein coagulates when it comes into contact with heat, providing firmness to the preparations”, teaches the nutritionist.

Check out the following delicious sweet and savory options to include the consumption of egg whites in your meals:

savory dishes

1. Egg white paste: as the author himself recommends, this paste is a great alternative to vary the egg white omelet, and can be enjoyed plain, with toast, as a filling for sandwiches or tapioca. Easy to make, it’s a joker accompaniment to your snack.

2. Low carb broccoli pie: using just one egg white, prepare a delicious pie that is ready in just 30 minutes and is rich in flavor and nutrients. Here the highlight is broccoli, a food rich in fiber, calcium, iron and vitamin C.

3. Light breaded chicken fillet: in this recipe, the egg white is used to bread the chicken fillet, thus ensuring the adherence of the oat flakes and even more protein to the dish. The result: a light and tasty dish.

4. Egg whites omelet: the simplest and easiest version to consume egg whites: making an omelet. To make it even tastier, season it with parsley, chives, salt, tomato, garlic and light white cheese.

5. Spinach omelet: ideal option for dinner or even that moment that asks for a lighter meal, this omelet was even more incremented and rich in nutrients by adding 2 cups of chopped spinach, a great source of minerals such as iron and vitamins .

sweet dishes

6. Flourless chocolate cookies: in this other sweet option, the role of the white is to guarantee the softness of the cookie, resulting in a smooth and soft texture and pleasing the most varied palates.

7. Almond Cookie: Traditional French recipe, this almond cookie known as financier can be described as dense, crunchy and moist all at the same time. What are you waiting for to try?.

8. Egg white pudding: described by the author of the recipe as a sweet cloud that melts in your mouth, this pudding is light and smooth, as well as simple to make. The preparation time is just 10 minutes plus 40 in the oven, but the tip is to serve it chilled.

9. Meringue: How about learning three different types of meringue to serve with your favorite dessert? Here you will understand the difference between French, Swiss and Italian meringue and check how to prepare each one.

10. Sigh: traditional recipe found in bakeries, this sigh recipe only takes 3 ingredients: egg whites, sugar and lemon zest, in addition to butter to grease the form, and should be baked for approximately 15 minutes with the oven at 180º.

11. Macarons: crunchy crust, creamy core and a filling full of flavor, how about learning this delicious and beautiful French recipe? Here you will see how to make two versions: one with a strawberry filling and another with a Sicilian lemon filling.

12. Caramelized walnuts: ideal option for those moments when hunger strikes out of time. You can vary the nuts to be caramelized. The egg white will be responsible for adhering the sugar and cinnamon to the chestnuts, giving them flavor when they are roasted.

Pasteurized egg white

If you want to consume it in large quantities, there is an option on the market for pasteurized egg whites, a ready-made product, normally sold in Tetra Pack packages, weighing 1 kg, equivalent to about 30 egg whites.

“These go through a mechanical process which separates the yolks from the whites, being subjected to high temperature, eliminating possible risks of bacteria and other microorganisms harmful to the organism, such as salmonella, for example”, says Andréa.

According to the nutritionist, among some of the advantages of choosing this product instead of in natura egg whites, one can cite the security of knowing that it is free of any bacteria, does not have the characteristic smell of eggs, in addition to avoiding the waste of yolks, or the work to separate them, for those looking to consume only the whites.

Warnings about egg whites

The professional warns that some more sensitive people may experience symptoms such as intestinal discomfort, gas, cramps and diarrhea from the consumption of this food. “People with kidney problems should also avoid consuming it in excess, since the kidneys are responsible for metabolizing the excess protein consumed, which can cause an overload in these organs”, he clarifies.

Supplementation with egg white should also be avoided by people with allergy or sensitivity to it, and it is recommended to seek a nutritionist if there are any different symptoms.

Rich in proteins and with a supporting action in muscle recovery, egg white can be an easy and practical option to gain lean mass, weight loss or even healthier skin. Try to introduce this food in your meals and benefit from the benefits of its regular consumption.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.