Food consumed by bodybuilders, egg white can be considered a cheap protein source with near zero fat content. The function most sought by those who practice physical activities is to increase muscle mass, but this has many other benefits.
In addition to acting on muscle gain, 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 clear, increasing satiety and allowing a lower consumption of calories during other meals and throughout the day.
? Nutrients found in egg white include selenium, potassium, magnesium, riboflavin or vitamin B2, pantothenic acid or vitamin B5, choline, betaine and folate. It also consists of about 3.6 grams of protein, 0.24 grams of carbohydrates and 55 milligrams of sodium.
Easily accessible and affordable, this food can be considered a great health ally, containing a range of benefits if eaten regularly. Learn more about the applications and advantages of this ingredient:
Health Benefits
According to expert Andrea, egg white is considered a protein with high biological value, also called AVB. This means that it has a wide variety of amino acids essential to the body. Check out some of these amino acids and their functions:
Read also: Egg: A Tasty Food That Offers Many Health Benefits
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 (mass increase).
Arginine: "This is an amino acid which stimulates the production of nitric oxide, promoting improved blood circulation and tissue oxygenation," he says.
Leucine: Known as a branched chain amino acid, this compound, when consumed regularly, diminishes the effects of catabolism (where protein breakdown occurs) and promotes anabolism (formation of new muscle cells).
Tryptophan: "It is a precursor to serotonin, generally improving mood, promoting a sense of well-being, and lessening the craving for sweets," adds the nutritionist.
Lecithin: The professional explains that this compound found in egg white hinders the absorption of cholesterol in the intestine.
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Vitamin B2: It facilitates the transport of oxygen throughout the body, resulting in increased physical endurance during exercise.
RVPSL Peptide: Discovered by scientists, this peptide (combination of two amino acids) blocks the enzymes responsible for the conversion of angiotensin, which is responsible for raising blood pressure, and is a natural alternative to reducing pressure.
Miscellaneous Amino Acids: Some of these serve as substrates for the cellular fibroblasts responsible for collagen formation. There is also the option of using it as a face mask, which should be beaten 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 has been growing by the day. For Andrea this is due to the practice of bodybuilding promote the breakdown of muscle fibers, which should be regenerated. "By consuming egg white, it will help the body in the synthesis of new proteins, thereby 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.
Also read:? I lost 17kg without starving or exercising?
14 Sweet and Savory Egg White Recipes
Although the consumption of this food by athletes usually 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 on contact with heat, providing firmness to the preparations," teaches the nutritionist.
Here are delicious sweet and savory options to include egg white in your meals:
Savory Dishes
1. Egg white paste: As the author himself recommends, this paste is a great alternative to varying the egg white omelet, and can be tasted pure with toast such as sandwich or tapioca filling.Easy to make, it's a wildcard accompaniment to your snack.
2. Low carb broccoli tart: Using just an egg white, prepare a delicious tart that is ready in just 30 minutes and is rich in flavor and nutrients. The highlight here is broccoli, a food rich in fiber, calcium, iron and vitamin C.
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3. Light breaded chicken fillet: In this recipe, egg white is used to bread the chicken fillet, thus ensuring oat flakes stick and even more protein to the dish. The result: a light and tasty dish.
4. Whites omelet: The simplest and easiest version to consume whites: making an omelet. To make it even tastier, season with parsley, chives, salt, tomatoes, garlic and light white cheese.
5. Spinach Omelet: An ideal choice for dinner or even the moment you want a lighter meal, this omelet has become even more enhanced and nutrient rich by adding 2 cups of chopped spinach, a great source of minerals like iron and vitamins. .
Sweet Dishes
6. Chocolate tart: In this delicious recipe, egg white is an important ingredient: it will help to add the unsalted butter and minced chocolate chip cookie to make the dough, ensuring a moldable and firm texture.
7. Flourless chocolate cookies: In this other sweet option, the role of clara is to ensure the softness of the cookie, resulting in a smooth and soft texture and pleasing the most varied palates.
8. Almond Cupcake: Traditional French recipe, these almond cupcake known as financier can be described as dense, crispy and wet all at the same time. What are you waiting for to prove?
9. Egg whites pudding: Described by the author of the recipe as a sweet cloud that melts in your mouth, this pudding is light and smooth and simple to make. The preparation time is only 10 minutes plus 40 oven, but the tip is to serve it cold.
10. Snowy Eggs: Served with English cream, these egg whites are prepared as snow whites and boiled in boiling milk for 4 minutes. A gourmet-looking dessert worthy of a refined restaurant.
11. Meringue: How about learning three different types of meringue to serve along with your favorite dessert? Here you will understand the difference between French, Swiss and Italian meringue and see how to prepare each one.
12. Sigh: A traditional recipe found in bakeries, this sigh recipe has only 3 ingredients: egg whites, sugar and lemon zest, plus butter to grease the pan and should be baked for about 15 minutes with the oven at 180º.
13. Macarons: crispy cone, creamy crumb and a flavorful filling, how about learning this delicious and beautiful French recipe? Here you will see how to make two versions: one with strawberry stuffing and one with Sicilian lemon stuffing.
14. Caramelized Nuts: An ideal option for those times when you hunger out of time. You can vary the nuts to be caramelized. Egg white will be responsible for sticking the sugar and cinnamon to the nuts, giving flavor when they are roasted.
Pasteurized egg white
If you want to consume it in large quantities, there is the option of pasteurized egg white, a ready-made product, usually sold in Tetra Pack packs, with 1 kg, equivalent to about 30 whites.
"These go through a mechanical process which separates the egg yolks from the whites, being subjected to high temperature, eliminating possible risks of bacteria and other microorganisms harmful to the body, such as salmonella," says Andréa.
According to the nutritionist, among some of the advantages of choosing this product over fresh whites one can cite the safety of knowing that it is free of any bacteria, does not have the characteristic smell of the egg, and avoid the waste of yolks, or the work to separate them, for those looking to consume only the whites.
Warnings about egg white
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 too much, as the kidneys are responsible for metabolizing the excess protein consumed and may cause an overload on these organs," clarify.
Egg white supplementation should also be avoided by people with or sensitive to allergy, and seeking a nutritionist if there are any different symptoms.
Rich in protein and supporting muscle recovery, egg white can be an easy and practical option to gain lean mass, lose weight or even healthier skin. Try to introduce this food into your meals and benefit from the benefits of regular consumption.
The Perfect Diet For Building Muscle| Meal To Meal| Cooking Included (April 2024)
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