As a personal trainer, I’ve often heard people debate egg and whey protein supplements for their recovery time.
The truth is, they have their own benefits. Whey has been studied more, and it has been found to greatly aid muscle growth, maintenance, and recovery. Egg protein is easier to digest and contains many of the same benefits, but there is less research.
There is a lot to consider, but we’re here to make things easier by taking you through the details and the science. Let’s take a closer look at whey and egg protein and see what a dietitian revealed after a day of researching scientific studies.
- Egg protein is a complete protein containing all the essential amino acids our bodies need.
- Whey proteins are a fast-digesting and popular among bodybuilders and athletes.
- Which is better depends on your goals – whey supplements for muscle growth or egg protein supplement for easier digestion.
What is Egg Protein?
Egg protein is a complete protein. A complete protein contains all 9 of the essential amino acids that our bodies cannot produce on their own and must get from our diet.
Egg protein is also 80% bioavailable, meaning that our bodies can ABSORB and use most of the protein we consume.
Pro Tip: One scoop of egg white protein powder contains around 24 grams of protein.
The Benefits of Egg White Protein Powder
There are several potential advatages to using egg white protein powder. However, it does need to be noted that egg protein has not been studied nearly as extensively as whey powder.
Easy to Digest
Egg protein is very easy for our bodies to digest. In fact, it’s one of the most easily digested proteins.
Egg white powder may be a better choice if you have trouble digesting whey protein isolate or other protein powders.
Egg white protein is also gentler on the stomach, making it a good choice for those with sensitive stomachs. If whey gives you an upset stomach, then egg white protein powder may be a better alternative.
Egg protein powder is also dairy-free, making it a good alternative for those who are lactose intolerant or have trouble digesting dairy.
Whey is not an option if you have a dairy allergy or sensitivity. On the other hand, egg white protein powder is a safe and dairy-free alternative.
Can Improve Body Composition and Performance
As a personal trainer, I have seen multiple times how egg protein can help improve body composition and performance.
One study showed that egg protein powder was just as effective as whey protein at increasing muscle mass and strength. However, whey was found to be more effective at reducing body fat.
Pro Tip: While whey may be slightly more effective, egg white protein is still a good choice if you are looking to improve your body composition and performance.
Packed with Amino Acids
Egg protein powder is packed with amino acids, which are the building blocks of protein. Amino acids are essential for many processes in the body, including muscle growth and repair. Egg white protein contains all 9 essential amino acids our bodies need.
Low in Fat and Cholesterol
Egg protein is also low in fat and cholesterol.
While egg yolks do contain some fat and cholesterol, egg whites are almost fat-free. This makes egg white protein a good choice if you are looking for a lean protein option.
What is Whey Protein?
Whey protein is the watery portion of milk that separates from the curds during cheese production. Like egg white protein, whey is considered a complete protein.
Whey is a fast-digesting protein, which makes it popular among bodybuilders and athletes. It is 60% bioavailable, meaning that our bodies can absorb and use around 60% of the whey protein we consume.
Pro Tip: One scoop of whey protein powder contains around 20-30 grams of protein.
The Benefits of Whey Protein
Whey protein powder has been studied far more extensively, and research has shown that there are many advantages to using it.
It should be noted that those with lactose intolerance should avoid whey and stick with egg white protein powder.
Great Source of High-Quality Protein
Whey protein powder is an excellent source of high-quality protein. Protein is vital for many processes in the body, and this includes muscle growth and repair. Whey protein powder contains all 9 essential amino acids our bodies need.
It’s all about muscle building, and the muscle protein synthesis that comes with whey isolate is what makes this such an effective supplement.
Since whey is a fast-digesting protein, it is popular among bodybuilders and athletes. quick digestion means that whey protein concentrate gets into the muscles faster, which can help with recovery and growth.
Promotes Muscle Growth
Numerous studies have shown that whey can help promote muscle growth.
According to NCBI, whey protein was more effective than egg protein at increasing muscle mass and strength in those who were resistance training.
Another study showed that whey was more effective than casein protein (another type of protein) at increasing muscle mass and strength.
Lowers Blood Pressure
Whey protein has also been shown to lower blood pressure, which is good for your heart health and can help make cardio a little easier.
Recent studies showed that whey was more effective than soy protein at lowering blood pressure in those with hypertension.
Whey protein has also been shown to reduce inflammation, which is important post-workout for those who have an active lifestyle.
One study from NCBI showed that whey was more effective than soy protein at reducing inflammation in those with rheumatoid arthritis.
This recent study showed that whey protein was effective at reducing inflammation in those with Crohn’s disease.
Whey has also been shown to reduce hunger. Protein tends to be very FILLING, and you don’t need much of it to feel full. Whey protein powder contains a good amount of this nutrient, making it effective at helping curb your appetite safely.
Egg Protein vs Whey
So, which is better? Egg or whey protein?
Well, it depends on your goals. If you want to build muscle, whey is the better option since it will help your muscles recover and grow faster.
However, eggs are a better source if you are looking for a more easily digested protein and gentler one on the stomach.
Both whey and egg protein powders are excellent sources of high-quality protein. So, it really comes down to your individual goals and preferences. Whichever you choose, you can be sure you are getting a quality protein powder that will help you reach your goals.
Make The Right Choice For Your Needs
In my experience as a certified personal trainer, whey protein is the best choice if you are looking to build muscle due to its quick digestion and amino acid content. Egg protein is the best choice if you are looking for an easily digested protein that is gentle on the stomach.
However, both whey and egg protein powders are fantastic sources of high-quality protein. So, I would recommend that you check out our research and test results:
You’ll find exceptional products with detailed information on ow well they work and who they are best suited for based on many months of testing and research by our team.