Egg whites, more technically known as albumin, are a mixture of water (90 percent) and protein (the remaining 10 percent). When separated from the yolk, which is high in saturated fat and cholesterol, egg whites are one of the easiest forms of protein humans can consume to add to a healthier diet. The health benefits are extensive, including vitamins, minerals and low-carbohydrate content.
The Yolk and the White
The egg yolk is the yellow, semi-solid portion of the egg that contains water (8.893 g), fat (4.512 g), protein (2.696 g), cholesterol (209.78 mg), and carbohydrates (0.610 mg). The white portion is mostly water (28.898 g) and protein (3.597 g) with negligible amounts of fat (0.056 g) and carbohydrate (0.241 g). The white portion is friendlier to a low-fat diet than the yolk portion is.
Protein Composition
The egg white contains all essential amino acids: Arginine, Isoleucine, Histidine, Leucine, Methionine, Lysine, Phenylalanine, Tryptophan, Threonine and Valine. Essential amino acids are the amino acids that the human body in incapable of producing on its own. Amino acids are the building blocks of all proteins.
Fat Content
Egg whites are not a significant source for fats, including saturated, monounsaturated and polyunsaturated fats. That is why they are a good protein source for low-fat lifestyles.
The Choice for Bodybuilders
Bodybuilding is about packing on as much lean muscle mass as possible in a short period of time. The only way this can be done is by eating high-quality protein after workouts. Egg protein is one of the best protein sources available for bodybuilders, and anyone else. And protein supplements are available in powder form that made out of just egg protein. Other protein supplements available are whey protein, soy protein and casein protein.
Cooking with Egg Whites
Egg whites are needed when cooking anything light and fluffy, like souffles and meringues. The protein in the egg white is what makes this possible. Beating an egg white changes the structure of the protein allowing air to be incorporated and held into place. Beating egg whites in a copper bowl will accomplish this quickly because the copper reacts to the protein, and makes the fluffiness stronger and last longer than using a glass bowl.
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