Albumin: How to choose the best supplement in 2021
Today we are going to talk about albumin, a protein supplement with slow absorption, ideal for those who are looking for muscle hypertrophy.
Protein is responsible for increasing the strength and endurance of those who practice high intensity physical activities. But to give the desired effect, the supplement must be taken in the correct dose and at the correct time.
If you want to know what are the advantages and disadvantages of albumin, the recommended dose, the benefits and side effects, take the time to read this article.
First, the most important
- This supplement is ideal for people who want to achieve lasting muscle gains. For in addition to being concentrated, the isolated protein has a prolonged action.
- Albumin is ideal for athletes in general: bodybuilders, triathletes, marathon runners, fighters, among others. It is also indicated for those who are in the process of hypertrophy.
- This product is ideal for those who need to increase the intake of proteins and amino acids. Albumin is an inexpensive and cost-effective supplement.
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Albumin, also called Egg protein, is a protein supplement of high biological value, which provides the amino acids your body needs to gain muscle mass.
To take full advantage of the benefits of albumin, you need to know how the supplement works, for whom it is indicated, what are the expected benefits, how and when you should take it. You can check this and other information in this Buying Guide.
What is albumin?
Food supplements are used by people who practice physical activities with different objectives: to improve sports performance, increase muscle mass, maintain weight or even lose weight.
Among the most sought after supplements is albumin, derived from the protein of egg white isolated (abundant and cheap raw material). It is considered a protein of high biological value, as it has essential amino acids in its formulation.
Essential amino acids are those that the body needs, but are not produced by the body. Albumin contains the following amino acids: leucine, lysine, isoleucine, phenylalanine, histidine, threonine, tryptophan and valine.
Because of the high concentration of proteins and amino acids, albumin can be used by anyone who wants to gain muscle mass, as it contributes to the replacement of protein in the muscles and participates in the hypertrophy process.
Albumin is a source of potassium, one of the nutrients responsible for muscle contraction and maintenance of hydroelectrolytic balance, pantathenic acid, responsible for energy metabolism and magnesium, a mineral that synthesizes ATP (to provide energy) and muscle contraction.
What are the benefits of albumin?
Incredibly, albumin favors both those who want to gain muscle mass and those who are on a diet to lose weight.
Did you know that for those who want to gain muscle mass, albumin helps to give strength, essential during training?
The result is strong, bigger muscles. If you want to lose weight, albumin is also a good ally, as it promotes satiety.
As a protein of high biological value, albumin provides the body with essential amino acids for the formation of new muscle fibers. It is also important in maintaining, repairing and building muscles.
As a source of minerals such as zinc, magnesium and iron, albumin acts to repair muscle tissues and regenerates injuries caused during sports. Once repaired, the muscles can grow stronger.
Albumin is rich in vitamins and minerals like phosphorus, potassium and B vitamins that provide energy and mood. The supplement also speeds up protein synthesis and inhibits catabolism that occurs right after training.
- Can be used both to gain muscle mass and to lose weight
- Can be found in powder or chewable tablets
- It is sold in bags with 500 g (25 servings) or jars with 120 tablets (10 servings)
- You find versions with or without flavor
- Excellent cost-benefit ratio
- You can add albumin in recipes for cakes and pies
- Very strong egg odor and taste
- Causes flatulence
- It is not a recommended protein for post-workout, as absorption is slow
Who should consume albumin?
Albumin is ideal for people who play sports that require strength, endurance and performance. It should not be consumed by people who practice physical activities with a low degree of intensity. In such cases, a balanced diet is sufficient.
People on high-protein diets should also invest in the supplement, to have a greater supply of proteins and for a longer time. After all, each scoop has approximately 10 g of protein that is metabolized in about three hours.
The isolated albumin supplement is also ideal for those who have lactose intolerance, as most protein supplements are extracted from milk protein, while albumin is extracted from egg white.
How to consume albumin?
Albumin should preferably be ingested after training, always accompanied by a carbohydrate source, such as maltodextrin or dextrose, as the macronutrient helps the entry of protein into the muscle.
If you prefer powdered albumin, you can dissolve the supplement in coconut water, juice, fruit smoothie, or another drink of your choice. In addition to incorporating carbohydrates, you will also be softening the strong egg flavor.
Avoid dissolving albumin in liquids at room temperature, always prefer cold or icy drinks. You can dissolve the powder with the aid of a spoon or even whisk the supplement into a blender.
What is the best time to consume albumin?
Many people are in doubt about the ideal time to take the albumin supplement. Pre-workout knot is not interesting, because of slow absorption, which can cause gastrointestinal discomfort.
It should also not be taken after training, as it is essential to take a fast-absorbing supplement, such as refined carbohydrates and easily assimilated proteins.
While there is no consensus on whether albumin should be taken before or after training, we suggest consuming albumin at three different times of the day (in order of importance):
Most nutritionists recommend taking albumin in the evening, just before bed. Thus, the fundamental characteristic of this supplement is taken advantage of: the slow absorption of protein by the body.
As you are fasting during sleep, slow and gradual assimilation will keep your body absorbing proteins and amino acids while you sleep, avoiding catabolism, which impairs muscle recovery and hypertrophy.
Another interesting advantage is the stimulation of anabolism, since albumin contains zinc, a nutrient that increases the release of growth hormone (GH) during sleep.
Taking albumin upon waking is also an excellent option (although less advantageous than the previous one), as you will be nourishing your body with the necessary amount of protein throughout the day.
This is also a good time to take the supplement if you train in the afternoon or at night, because by the time you go to the gym your body will have absorbed all the protein.
In the afternoon snack
Taking the albumin supplement as an afternoon snack is an excellent option for maintaining satiety between lunch and dinner. It is also great for those who train in the morning, as it helps to recover muscles.
Now that you know the best times to take albumin, it’s worth testing and seeing what works best for you.
If you prefer, you can talk to a nutritionist and see what is the best time to take this supplement according to your nutritional needs and training goals.
What is the recommended amount of albumin?
There is no pre-established recommendation on what is the ideal amount of albumin. Manufacturers recommend a 20 g serving of supplement one to four times a day.
But this definition can only be made by a professional specialized in sports nutrition who will be able to analyze your diet and establish the appropriate amount of protein according to your diet.
Does albumin have any side effects?
Like any other dietary supplement, if consumed in excess, albumin can have some side effects. One of these effects is fluid retention and swelling.
The supplement can also cause kidney complications due to excess protein, such as kidney stones. So it is essential that you consume enough water.
Albumin can also favor hypertension, as the supplement has a large amount of sodium in the formulation. Just to give you an idea, if you consume the recommended dose per day, you will be taking 255 mg of sodium.
Another problem is that since albumin is a supplement derived from egg white, its consumption, especially if it is in excess, favors the increase of gases, which can cause gastrointestinal discomfort and embarrassment.
Some people also complain of diarrhea. But as many gases as diarrhea are transient ailments, which can happen in the body’s adaptation phase to the supplement.
Albumin is fattening?
Many people are unsure whether albumin is fattening. The truth is that this supplement has few calories, is free of carbohydrates and also has no fat whatsoever.
Therefore, if you ingest the albumin in the correct dosage, as advised by a nutritionist, and engage in high-intensity physical activities, your weight will not be affected.
But, as with any other supplement, consumption in excessive amounts favors weight gain, because when the energy ingested is not spent, it is stored in adipose tissue and becomes fat.
Many people may also confuse fluid retention that the supplement can cause with weight gain. Ah, it is worth remembering that the increase in lean mass also raises the balance hands.
Can anyone consume albumin?
The albumin supplement is contraindicated for people allergic or prone to egg allergy, as the supplement is basically egg white powder (pasteurized).
Anyone who has kidney or liver problems should avoid use, as it can alter the functions of these organs.
If you are pregnant or lactating, it is best to avoid consuming albumin. Those who have kidney or liver problems should also avoid it, as the supplement can alter the functions of these organs.
People with problems with the imbalance of intestinal flora should not use albumin, as the supplement can cause gastrointestinal discomfort because of the increase in gases.
Can I combine albumin with other supplements?
Not only can it, it should! Try to combine the consumption of albumin with a carbohydrate supplement, as this macronutrient not only provides energy, but serves as fuel for the muscle and also facilitates the entry of proteins into the muscles.
Albumin or Whey Protein: which is the ideal supplement for me?
This doubt is common, thinking about it, we prepared this section to discuss the differences and similarities between the two types of proteins. In the end, you will be able to make your own decision with much more confidence.
Whey Protein is one of the most popular supplements among people who attend weight training gyms. This protein is extracted from whey, highly digestible and quickly absorbed by the body.
Like albumin, whey protein has large amounts of essential amino acids such as tryptophan, cysteine, leucine, isoleucine and lysine. These nutrients are present in proteins and are essential for promoting energy.
There are three types of whey protein: concentrated, isolated and hydrolyzed. The concentrated version has 89% protein in the formula, in the isolated version this index exceeds 90% and the hydrolyzed whey is absorbed more quickly by the body.
It is important to note that the body needs different sources of protein. The slow-absorbing protein supplement, such as albumin, prevents the catabolic effect, nourishes the body gradually and prevents loss of lean mass.
The fast-absorbing protein source, such as whey protein, is ideal for consumption before, during and after training, as it offers immediate protein support and a quick effect. It is the best option for those who need immediate muscle recovery after training.
Nothing prevents you from using different forms of protein supplementation, as long as they are indicated to provide the desired effects and ingested at appropriate times.
How much does albumin cost?
A bag with 500 grams of powdered albumin costs between R $ 25 and R $ 45. If you prefer, you can find the supplement in tablets, a jar with 120 units costs around R $ 35.
Where to buy albumin?
You can find albumin in supplement stores and Now Sports Nutrition. If you prefer you can buy the product in online stores, Amazon, among others.
Purchasing Criteria: Factors for comparing different albumin offers
Now that you know everything about albumin, you need to know what differentiates one product from another at the time of purchase. We already said that it is quite simple to choose this supplement, you just need to analyze the following criteria:
- Powder or tablet?
- Vitamins and minerals
- Product appearance
We will explain each of the items throughout this section.
Powder or tablet?
Powdered albumin is the traditional version, sold in 500 g bags, yielding up to 25 servings. The supplement can be flavorless or flavored, depending on your preference. You find versions enriched with vitamins and minerals.
Thinking of practicality, you can also buy albumin in chewable tablets. In addition to being an even purer version of the supplement (since it has no added flavorings and extracts) it is also tastier.
However, albumin in chewable tablets is more expensive and cost-effective, because the protein concentration is lower and the jar with 120 capsules only yields up to 10 doses.
Vitamins and minerals
When buying an albumin supplement, look for a product enriched with vitamins and minerals, that way you will be consuming a complete product.
- Minerals: Calcium, magnesium, iron, manganese, fluorine, chromium, iodine, selenium, phosphorus and molybdenum.
- Vitamins: A, C, D, E, B1, B2, B3, B5, B6, B12, biotin and folic acid.
If you are buying an albumin supplement from a physical store, ask about the possibility of analyzing the odor and appearance of the supplement.
If the egg smell is very strong and the powder has some dark spots, do not take the product. When in doubt, buy a supplement from a brand recognized in the market and regulated by Anvisa.
Choosing the flavor of a supplement tends to be a dilemma, especially nowadays, in which there is a wide variety of flavors in the same supplement. You can find everything from the most basic version, without flavor, to exotic flavors.
If you don’t want to risk it, stick to the basics and invest in a vanilla, strawberry or chocolate supplement. If you want to try new flavors you have the options: condensed milk, strawberry with banana, chocolate with mint, pineapple with mint, cappuccino and even Swiss lemonade.
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