Is there a difference between egg white protein powder and whey protein powder? You might be surprised by the response. Whey protein has been around for a long time, and it’s one of the most common forms of protein available today.
Whey protein powder is frequently used as a post-workout supplement to help people gain muscle growth. However, whey protein is sourced from dairy, and it might cause unpleasant side effects such as flatulence and bloating.
As a result, more sportsmen and fitness coaches, such as LA Lakers’ Gunnar Peterson, are turning to egg white protein powder as a quality, readily digestible alternative.
Is egg white protein powder superior to whey protein powder? Let’s take a look at how they’re manufactured and the muscle-building advantages they give before making a decision.
Egg And Whey Protein Basics
Both egg protein and whey protein (produced from milk) are complete proteins, meaning they include all of the necessary amino acids that your body cannot produce. Amino acids are necessary for the formation and repair of biological tissue, among other things. A scoop of egg protein powder has about 24 grams of protein, but a scoop of whey protein contains anywhere from 20 to 30 grams of protein, depending on the kind.
Calories, Fats And Carbs
The calorie counts of egg and whey protein supplements are comparable, ranging between 120 and 130 per scoop. While whey protein is higher in carbohydrates than egg protein due to its dairy origins, certain purer forms, such as hydrolyzed whey, can be even lower in carbs. The quantity of fat in egg white protein supplements ranges from zero to four grams in various kinds of whey. Are you keeping an eye on your cholesterol levels? With 15 grams per scoop, egg protein can have up to three times the quantity of whey protein.
Food Allergies And Intolerances
Lactose intolerance is one of the most frequent issues individuals have, and whey protein powder may or may not be tolerated depending on your level of sensitivity.
According to fitness guru and author Mark Sisson, whey isolate, which is largely pure protein, has practically no lactose, but whey concentrate, which is less pure, has somewhat more. If you know you have an egg or dairy allergy or intolerance, the decision is simple. If you’re unsure, you may need to conduct some research or consult a physician.
What The Research Says: Weight Loss
If you’re using protein powder to help you lose weight, satiety is the most important factor to consider. Choose a protein powder that will help you feel fuller for longer, allowing you to eat less.
The effects of many different kinds of protein on appetite when used as a preload before meals were investigated in a 2011 research published in “Nutrition Journal.” Researchers discovered that whey had a somewhat stronger influence on appetite than egg protein, with those who preloaded with whey ingesting marginally less calories at meal than those who preloaded with egg protein.
What The Research Says: Sports Performance And Muscle Building
Egg protein hasn’t been researched nearly as extensively as whey protein for its effects on muscle development, sports performance, and recovery, and much less study has been done comparing the two proteins.
When used to supplement a training program, whey protein has been shown to improve body composition and sports performance, according to a research published in the “Nutrition Journal” in June 2013. Egg protein was no more efficient than a carbohydrate supplement in generating changes in body composition or muscular strength in female athletes, according to a research published in “Nutrients” in October 2012.
How Are Both Egg White And Whey Protein Made?
Remove the yolk and dehydrate the remaining egg white into a fine powder to make egg white protein. We add vitamins, minerals, collagen, plant-based protein, and MCT oil to our egg white protein to give it extra punch with Transformation Protein.
Whey protein, on the other hand, is produced in the same way as cheese is. Milk is separated into two types of proteins using enzymes. Casein and whey are the two forms of proteins. After that, they are pasteurised and pulverised.
Digesting Egg White Protein And Whey Protein
The Protein Digestibility-Corrected Amino Acid Score (PDCAAS), developed by the US FDA and the Food and Agricultural Organization, can be used to assess digestion. This technique assesses the protein’s quality by taking into account both our amino acid requirements and our capacity to digest them.
Out of all the numerous forms of protein powders on the market, egg white protein and whey protein both have the greatest PDCAAS. Whey protein and egg white protein are the most absorbable proteins and have the finest amino acid profiles. The difference in macronutrients between egg white and whey proteins is seen in the graph below. As you can see, whey protein has 10 more calories per serving on average than egg white protein. Whey also has a higher fat and carbohydrate content.
When consuming whey protein, if you have a dairy allergy or intolerance, you may have gas, bloating, or worse. Plus, there’s more. Because whey protein is so widely available and affordable, whey protein mixes with hazardous chemicals, fillers, and artificial sweeteners are prevalent. What’s the end result? All in all, it was a horrible experience. That’s why, just to be cautious, read the label and make sure you’re purchasing a high-quality protein powder.
Why Do We Need Non Dairy Sources Of Protein?
The fact that egg white protein is dairy-free is its main selling point. It’s extremely typical for folks to have gas and bloating as a result of whey and not realise it.
If you’re experiencing gas or bloating, it’s an indication that your protein powder is making you ill. This might irritate the intestines and make digesting difficult. Digestion is essential for healing. If you have a dairy intolerance, choosing egg white protein as your protein of choice is a better bet.
How Protein Helps With Recovery?
Without going into too much detail about the science, your body need nine key amino acids in protein for post-workout recovery. Your body need amino acids to recover, develop strength, and generate lean muscle after a workout. They also aid in injury prevention.
The “branch chain amino acids” (BCAAs)—Leucine, Isoleucine, and Valine—are the most beneficial amino acids for recovery. Leucine is arguably the most essential of the three.
Because you’ve worked so hard at the gym to gain muscle, make sure you choose a protein powder that’s amino-optimized, such as Transformation Protein.
When Should I Take Whey Protein?
Spread your protein consumption throughout the day to get the greatest benefits. According to a recent study, 20g eaten every three hours is preferable to smaller, more frequent quantities and bigger, less frequent amounts for muscle protein synthesis (Areta et al, 2013, Journal of Physiology).
After eight hours of sleep, a protein shake is a fantastic method to acquire vital nutrients, and it goes well with breakfast dishes. A scoop or two of protein an hour before bedtime will deliver protein to your muscles.
It’s a good idea to drink a protein shake 30 minutes before your first rep to generate an anabolic window during your workout. It’s a good idea to have a post-workout smoothie with some carbohydrates in it. We now make ready-to-drink protein milk drinks for people on the go.
Protein is a vital ingredient for life, serving a variety of tasks such as assisting in the formation of tissue, cells, and muscle. Proteins are made up of up to 20 different amino acids.
Eight are classified as necessary amino acids since they cannot be produced by the body and must be obtained via the food, whereas the remaining 12 are classified as non-essential amino acids. To execute their functions in the body, they all work together in different ways, therefore we need a proper balance to be healthy. So, what exactly is whey protein and how does it work as a supplement? To address the question, we need to learn more about protein science.
Why Is Protein Important For Muscle Building?
A sufficient supply of proteins is required for muscle development. Protein balance, as defined by scientists, is a balance between protein intake and protein breakdown.
To elaborate, to accomplish muscle growth, a person needs to combine weight training with a positive protein balance, which means that protein intake and synthesis are greater than protein breakdown.
The body splits the amino acids into energy or uses them to synthesise new protein during a hard weights exercise, forcing your muscles to break down protein. This exercise-induced protein breakdown has to be turned around to be positive after training to stimulate muscle development taking on more protein is one way to achieve that.
How Much Protein Do I Need?
According to research, the top limit for protein consumption for athletes undergoing rigorous exercise should be 2 grams per kilogram of body weight.
There is no indication that there is any further advantage to muscle development over this. An 80kg person’s top protein consumption should be 160g per day to assist muscular building.
Which Form Of Protein Is Best?
Protein may be found in meat, fish, dairy, legumes, and nuts. They all have different digestion rates due to their amino acid composition and the additional nutrients they include, such as carbohydrates and fats. Foods like dairy, beef, and fish all provide the right mix of necessary amino acids to help in protein synthesis.
Proteins absorb at different rates in the body depending on their biological significance (BV). BV is a value that takes egg as a constant at 100, rather than a percentage.