How I lost weight and built muscle using smoothies with egg white protein
Update July 26th, 2017: We’re 100% plant-based here. Veganizing, if you will. So while this is part of our past, it’s also part of our journey. High five if it’s part of yours. 🙂
Egg white smoothies may have a weak name. (So we’re in the process of rebranding them as “NOYOKE Shakes”.)
But, the effect they have on your body and mind is most incredible.
You see, as a young adult, I needed a protein. And I needed a source I could count on for results.
Whether it was building muscle for sports or losing weight for dating, I needed something that was:
- Actually able to get me get results.
I found egg white smoothies to be the holy grail.
No, I don’t recommend a smoothie diet, per se. But adding egg white smoothies to my diet has changed my life (twice over).
Indeed, I’ve tried all the protein shakes out there.
As a former road warrior living life in an airport, I needed to.
But after reading extensively about whey, soy and casein, I’ve found egg white protein-based smoothies to be the best thing for my diet.
I enthusiastically advocate them to anyone considering a smoothie diet.
My story says it all.
Recommended Egg White Smoothies
My Egg White Smoothie Story: The Deli
Egg white smoothies were a trick from the deli.
Ed, the Jewish body builder, showed me. “Dave orders six gallons at a time, and three are for me!”
Proudly, he’d tell me egg whites are the best source of protein. And, if they’re pasteurized, they’re kosher to eat straight from the carton.
“Egg whites in smoothies was still too bizarre. Too hardcore.”
The facts about egg whites being 100% natural and cholesterol-free still weren’t convincing. Egg white smoothies were still too bizarre. Too hardcore.
That is, until Ed asked me, “You don’t want to be gangly forever, right?”
Like any new territory, I started slowly with egg white smoothies.
At first, they helped me build a ton of muscle for high school football.
Then, they helped me lose weight I gained from five years as a traveling consultant.
Finally, they were the inspiration for starting lifeisnoyoke.com.
Because after ten years, I realized that egg white smoothies are an ‘effing miracle.
Building Muscle with Egg White Smoothies in my Diet
I first got into egg white smoothies to build muscle for high school football.
Compared to my peers, I was a man among boys.
Yes, I developed early.
But, I my secret was the egg white protein I was feeding my muscles post-workout.
Today, I make egg white smoothies after the gym.
In fact, I get so excited to make one with my Vitamix afterwards. It’s like a prize for finishing my workout.
I never wait more than thirty minutes post-workout. It’s usually within fifteen.
My muscles love the protein and my brain loves the reward.
It’s fun, especially since I have the best recipes and perfected the technique.
Losing Weight with the Egg White Smoothies in my Diet
For five years, I traveled for work.
I was eating crap, drinking a ton and completely out of shape.
At my peak, I was 210 lbs.
Not huge, but for a guy who’s naturally six foot tall and gangly, that’s not fit either.
Seeing a success story of a guy who lost 130 lbs with egg whites made think. If they’re good at building muscle, they have to be good at helping lose weight, right?
So, with Marriott points, I bought a cheap blender and got the proverbial band back together.
Over the course of a year, I lost about 35 lbs.
No, it wasn’t quick.
But the only healthy way to lose weight is gradually. 1-2 lbs per week.
Fortunately, I was immediately more energized and happy to be reunited with egg white smoothies.
I have vowed to never leave them again. And, of course, it has become part of my life’s work.
The first community to embrace egg white smoothies was body builders.
They realized egg white protein is the most superior with nearly zero side effects or risk.
And, the results were obvious.
Now, there is a new community building. And, they are not body builders.
The new egg white smoothie community consists of highly educated, health conscious and innovative people. They are entrepreneurs. And leaders.
“Sometimes I have to get creative. I’ll bring a zip lock bag of egg whites to the office. It’s never as good as a smoothie from home, but I gotta get that protein.”
“Now almost always use almond milk and egg whites. I’m actually drinking one right now as I get ready for work. It’s got kale, blueberries and peaches. It takes me a bit to drink, so I really get to savor it. Plus, I’m not hungry til much later in the day.”
FitBlvd: Took me so long to try but, wow!
Where to start
Just go make one. Find an egg white smoothie recipe you like, go to the grocery store and you’re done. It’s that easy.
I’d recommend trying the Banana Oatmeal one. That’s what Eli and EJ had.
If you don’t have a blender, you have three choices:
- Don’t get a blender: No smoothies for you.
- Get the cheapest blender (practice).
- Get the best blender: Vitamix.
That’s it. Go make an egg white smoothie now!
If you only try because it’s a new smoothie diet, that’s totally cool. Maybe someday these smoothies become your diet!
Here are a couple related and recommended articles you might find useful.
Everything you ought to know about Vitamix: The NOYOKE Vitamix Guide
Start here on your weight loss journey: Lean Body 101
What’s the basic egg white smoothie recipe?
They’re all based on a simple formula.
- Egg whites (100% liquid, pasteurized).
- Almond milk.
- Frozen bananas.
From there, you can play around with peanut butter, cocoa powder, kale, vanilla, raspberries, mango, pineapple, blueberries, strawberries, etc.
Here’s a full post about how to make a NOYOKE Shake.
Should I use powdered egg whites or liquid?
Liquid egg whites get MUCH better results. Consistency, texture, taste, etc. Plus, they’re less processed than the powdered version.
Can these be used as a meal replacement?
Absolutely. It’s my go-to when I’m low on options (or feeling lazy!).
Is it really safe to put raw egg whites in smoothies?
Do not put raw egg whites in your smoothies. That’s not safe.
We’re talking about using 100% liquid, pasteurized egg whites. The kind that comes in a carton. That’s totally safe.
Where do you get your egg whites?
I used to get them from Egg Whites International. But then I got a bit concerned with their sourcing, so started buying the cage-free kind from Trader Joe’s. Costco also sells them in bulk. Really, whatever works for you.
I have a question that’s not listed. What do I do?
Contact me. Happy to help. 🙂
Egg eater -
I’m sad to see the error message as well when looking for the recipes. I’m still eating cage-free egg whites.
Dan G -
Why not include the original recipes that include the egg whites?
I understand you’re vegan now, and that’s fine, but that should be an “updated” vegan version. don’t replace what the people came here to see.
Lenny Gale -