For an unprecedentedly long while, whey protein has been ruling the fitness and nutrition world when it comes to protein powder choices. However, the importance given to whey protein is only very recent. Prior to whey, bodybuilders, athletes and anyone who swore by protein was a big fan of eggs.
So, why should you go for whey protein when you can easily get your protein from eggs, right? This is what we are going to learn about today!
While both, eggs as well as whey protein are excellent sources of protein, what really sets them apart?
Whey as you might be aware by now, is the by product (liquid) derived from milk during processing of cheese. It is not only a complete protein but also loaded with vitamins, minerals and beneficial peptides.
Whey having a brilliant Biological Value (BV) of 104 is one of the most optimum sources of protein. It not only has a complete amino acid profile but contains high amounts of BCAA which is most important for rapid fuel absorption into the muscle and muscle recovery.
Since egg white protein consists of only the white part, it has negligible to zero amount of fat and is high on protein content. Though not as much as a whole egg but, egg whites do contain a fair amount of micronutrients as well.
Bodybuilders or athletes or even fitness enthusiasts opt for egg white protein powder rather than eating innumerable amount of egg in a day. The powder being in a concentrated form, gives better quantity of protein. Although Egg is also a high BV protein at 100, it does not possess as much of BCAAs as whey protein does. And is a more suitable option as a meal or a snack component.
Whey vs. Egg:
As mentioned earlier, Whey being a rapidly digestible protein is more suitable for muscle building, stamina improving and fat loss purpose. Whereas egg is a slow digesting protein, which means the release of protein is slower and therefore it is more suitable to have egg for breakfast or as a bed-time snack. The slow release of protein over time will ensure a steady fuelling of the muscles and help in the repair purpose. In terms of protein content, a 30 gm. serving of whey protein will give you 25-30 gm of protein (which research suggests is an optimum amount of protein for the body to digest and utilize to the fullest at one serving) whereas the same amount of egg protein powder yields only about half the amount. On the other hand, an average whole egg weighs around 30 gm and gives you 6.6 gm of protein.
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As far as the allergy part is considered, Whey protein does contain lactose which is a milk sugar that some people may be intolerant towards. However, Protein powders that contain either pure whey isolates or in combination are rather tolerated well by those who are lactose intolerant as it contains negligible amount of carbs through ultra filtration procedure.
However, no such alternative is available for those suffering from egg allergy. However, individuals who would love to have eggs as a source of protein but are unable to due to allergies can switch to whey protein.
Take away message:
Whey protein has been studied for its effects on muscle growth, sports performance and recovery moiré than egg protein has been studied. However, as per studies published in the 2013 edition of the Nutrition Journal have confirmed that as much as whey protein plays a vital role in improving the muscle structure and stamina, egg protein was no more considered as effective in improving the body composition or stamina.
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