Liquid Egg Whites - protein absorption

[DSA]

Hi. I searched the forums on egg whites and didn't see a lot of posts, and none of them addressed my specific question.

I've read that uncooked whites have avidin in them that binds to biotin and limits absorption of that vitamin. Some posts here point out that the yolk is full of biotin and offsets the avidin, and others just suggest taking a biotin supplement.

My specific question is related to the actual bioavailability of protein from liquid (pasteurized) egg whites. I've been drinking them straight for a quick protein shake, or mixing them into a whey shake for a protein boost, but a friend recently challenged me on that practice because he found numerous posts in other bodybuilding forums saying that because of the avidin that only 50% of the protein is absorbed, and that to get 20 grams of protein you'd need to drink 40 grams of whites.

I don't buy it, though. I think those posts are just ignorant interpretations of the avidin/biotin malabsorption issues.

Any thoughts, or better research links, that show uncooked liquid egg whites are an acceptable form of protein intake?

Thanks.

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[BigTex]

Hi. I searched the forums on egg whites and didn't see a lot of posts, and none of them addressed my specific question.

I've read that uncooked whites have avidin in them that binds to biotin and limits absorption of that vitamin. Some posts here point out that the yolk is full of biotin and offsets the avidin, and others just suggest taking a biotin supplement.

My specific question is related to the actual bioavailability of protein from liquid (pasteurized) egg whites. I've been drinking them straight for a quick protein shake, or mixing them into a whey shake for a protein boost, but a friend recently challenged me on that practice because he found numerous posts in other bodybuilding forums saying that because of the avidin that only 50% of the protein is absorbed, and that to get 20 grams of protein you'd need to drink 40 grams of whites.

I don't buy it, though. I think those posts are just ignorant interpretations of the avidin/biotin malabsorption issues.

Any thoughts, or better research links, that show uncooked liquid egg whites are an acceptable form of protein intake?

Thanks.

The BV of eqg whites (liquid or cooked) is 100. The Biological Value, or BV, of a protein is an indicator of the quality of the protein. It is a measure of a protein's ability to be used by the body (or its bioavailability). It is a percentage (though the scale is skewed resulting in some BV's of greater than 100) of the absorbed protein that your body actually uses. Biological Values are indicators of which proteins are best at aiding nitrogen retention in muscles to help them maintain or grow.

Here is an interesting research study that I posted to another forum a few months back.

am a fan of egg white protein but it looks like I have been using too much. Here is a good study I found on the effects of different doses and how they effect protein synthesis rates.

To examine the effect of how different dosages of egg protein powder affected protein synthesis rates; researchers had young healthy men who had previous resistance training experience perform intense resistance exercise and consume a egg protein drink that contained either 5, 10, 20, or 40 grams of egg protein. Interestingly, they found that increasing protein intake stimulated protein synthesis in a dose dependent manner up to 20 g of dietary protein, after which there was no further increase in protein synthesis (40 grams did not stimulate protein synthesis greater than 20 grams). This data suggest that there is a maximal rate at which dietary Amino Acids can be incorporated into muscle tissue and that with increasingly higher concentrations of Amino Acids, there is no further stimulation of muscle protein synthesis. So how many times in a day could someone consume such a dose (20 grams) to stimulate muscle anabolism that would ultimately translate into muscle growth? The researchers speculated that 5-6 times daily of small 20 grams of protein would be the optimal measure to increase anabolism and increase muscle mass. Whether this study applies to whey protein is not known.


Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T,Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr.

Most people including myself, over use egg protein. While it is much cheaper than whey, looks like the amount you can actually absorb and use at one time is abotu 20g.

[DSA]

Most people including myself, over use egg protein. While it is much cheaper than whey, looks like the amount you can actually absorb and use at one time is abotu 20g.

Wow great information. I missed that reply and just now caught it. Seems like a good idea to limit the eggs/egg whites at any one setting.

[n00bs]

Add glucose and insulin into the equasion and see what happens..

Also not all amino acid intake is for protein synthesis. There are other benefits that we have. Such as precurssors to neurotransmitters and other acitons in the body...

If they studied Bcaa's mixed with Eaa's 10g of whey and say 30g of dextrose now that is a study that would be more interesitng to us.

[simpllyhuge]

so this is saying that 120 grams of protein is the most that can be absorbed in one day?

By the way has any one looked at the whole egg protein at TP. ?

[n00bs]

so this is saying that 120 grams of protein is the most that can be absorbed in one day?

By the way has any one looked at the whole egg protein at TP. ?



No this is not what it is saying at all.

[simpllyhuge]

care to elaborate ?