What protein supplement do you choose? Most of us who take protein supplements have at some point or other consumed whey protein. Whey protein has been in the game for quite a long time. It is the preferred choice of most gym-goers.
Egg, on the other hand, has been consumed as a protein source for generations. But have you ever considered egg protein? Which one is better among these two?
The question can be subject to a detailed evaluation. You are in luck! In this article, we will help you figure out which among these two will suit your need more.
We will be collating the pros and cons of both egg protein and whey protein. By the end of this article, you will be able to establish which one is better.
Let us start by understanding the very basics.
What is a protein powder?
Protein powder is a concentrated source of protein that is processed into a fine powder. The source of this protein can be plant-based or animal-based.
It is a supplement used by those who engage in regular training and workouts. I am sure you have heard of protein powders if you go to the gym or engage in sports.
Protein is an essential macromolecule. It is a necessary dietary requirement as it helps in the repair of tissue. Moreover, it can aid in weight loss and toning of muscles.
Now that you know what protein powder is. Let us understand other intricacies.
Eggs are well-known as one of the best protein sources. They are low in carbohydrates and calories but abundant in protein and vitamins. There are six to eight grams of protein in a single egg.
Egg protein is made by processing the egg white of the egg. The yolk is removed and, the remaining white matter is extracted from it. Sometimes other necessary micronutrients are also added in to make it more efficient.
Egg protein has essential amino acids. So, this makes it a great choice of dietary supplement. Egg white protein powder is egg white that has been spray dried.
- Muscle gain – Egg protein has been shown to boost muscle protein and drive muscular growth. It stimulates protein synthesis. Therefore, if you are trying to build your muscles, then egg protein is a great source.
- Riboflavin – Egg protein is a good source of riboflavin. Riboflavin is Vitamin B12. Riboflavin is integral because it helps in metabolizing fats, carbohydrates and proteins. Therefore, it helps in the conversion of food into glucose. Riboflavin provides you with the necessary energy.
- Minerals – Egg protein has all the essential minerals. You will get a good amount of potassium, magnesium and selenium. Selenium can improve one’s metabolism. Minerals are also crucial for the growth of bones and carrying out other chemical processes in the body.
- A good choice for those who suffer from dairy allergies – If you suffer from dairy sensitivity, then egg protein can be a great choice. Having good digestion is imperative for your better health.
- Egg protein is free from lactose, so you will not face bloating or gas. Hence, it can be a good choice for those who suffer from lactose intolerance.
- No Fat – Egg white protein has 0grams of fat in it. So, it can be a great choice if you are trying to lose weight.
- Amino acid – There are indeed amino acids in egg protein too. But, if compared to other proteins in the game like soy or whey, egg protein has way fewer amino acids. Therefore, it might not be the best source of amino acids.
- Cholesterol – Egg protein has cholesterol in it naturally. Cholesterol in egg protein powder is at fifteen grams. It can lead to heart-related problems. So, if you already suffer from cardio diseases, then avoid them.
- Slow Absorption Rate – Egg protein absorbs in your body at a slow rate. It means that it will take a longer time to convert into energy.
Whey is a protein found in milk. Milk has two types of protein in it. One is called casein that constitutes eighty per cent, and whey is present at twenty per cent.
Whey is the by-product that is left behind after milk has been curdled and strained. It is that watery liquid that is left behind when the curd is, processed into cheese.
Whey is said to be a great source of protein. It is so because it has all the nine essential amino acids that are necessary. Therefore, this makes it a preferred choice of supplement.
Here are some pros and cons of whey protein. I hope this provides you with a better understanding.
- Rapid Absorption – Whey protein is known to get absorbed by your body at a faster rate. It is the reason why it is taken after an intense workout session. Therefore, if you do resistance training and consume whey protein, you will gain muscles rapidly.
- Insulin levels – Whey protein can regulate blood sugar levels. It helps in the secretion of the hormone insulin in the pancreas. Insulin then keeps a check on blood sugar levels.
- Antioxidants – Whey protein is rich in amino acids. It can boost the antioxidant defence of your body. Antioxidants are essential because they reduce the risk of many diseases.
- Repair of tissues – Whey proteins can aid in the repairing of tissues. It has rich-branched amino acids. Therefore, it stimulates protein synthesis. Hence, post-workout can and assists in recovering.
- Lowers blood pressure – If you suffer from hypertension, then whey protein could be a great choice for you. According to a study published in the International Dairy Journal, whey protein helps lower blood pressure. Therefore, lower the risk of cardiovascular diseases.
- Appetite – Whey protein helps in suppressing appetite and keeps you full. It is so because, as mentioned earlier, it gets rapidly absorbed. Therefore, it will prevent you from overeating.
- Calories – Whey protein has significantly higher calories. It has also had a decent amount of carbs and fats. Therefore, you should not go overboard with it.
- Lactose intolerant – If you are lactose intolerant, then whey protein can lead to inflammation of the digestive system. Some people can also experience constipation and nausea. So, in case you notice such issues then, avoid them.
- Sweeteners – Whey protein chiefly contains artificial and natural sweeteners. It is so because whey protein does not taste good. They are made better by the addition of preservatives and flavours. These added sugars like sucralose can have side effects on your health and overall performance.
How much protein should you consume per day?
Protein is a necessary nutrient. Still, one should not go overboard. It is best if you take 50 grams of protein every day. Two scoops of protein powder are more than enough.
What happens if you consume whey protein and do not work out?
Protein also contains a lot of calories. If you consume excessive calories and do not burn them out, then you can gain weight. So, it is advisable to take whey protein only if you do resistance or strength training.
Now the real question arises, which is the better protein? What should I choose? Well, after evaluating all the information, I would gravitate towards Whey protein more.
The reason why whey protein is a preferred choice is that it gets rapidly absorbed into the bloodstream. Its rapid absorption aids in other essential processes. Studies have shown that whey protein is ideal for both muscle gain and weight loss.
It contains BCAA, which further stimulates protein synthesis. Therefore, all this helps in increasing metabolism and anti-oxidation in the body.
Egg protein, on the other hand, can be taken by those who suffer from severe lactose intolerance. Egg protein, when compared to whey, does not get absorbed rapidly. Therefore, it is not a good choice for gaining mass.
The final call is yours to make. Let me know what you prefer. I hope through this article you were able to make a decision.