If you're like most people, whenever you head to the supplement store, you eventually find yourself in the protein isle. For most, the choice has always been the same: you go right for the whey protein. For those looking to try something new or for those who have done their homework, the choice is egg protein. Price aside, in the supplement world, is whey protein better than egg protein?
Let's take a look at the pros and cons of both to see which protein may be better for your personal fitness goals.
Highlights of Whey Protein
Whey protein is derived from cow's milk and it is the most popular protein choice in the supplement industry. It is highly bioavailable receiving the highest score on the bioavailability chart. It has numerous studies proving its benefits as a fitness tool to achieve goals in muscle building, fat loss, recovery, and performance enhancement. It has even been shown to be effective in boosting your immune response. Whey protein can be purchased as a concentrate or an isolate. One is not necessarily better than the other. Rather, they each play a role in supplementation timing.
Potential Issues of Whey Protein
The most common issue with whey protein has to do with allergies. Those who are lactose intolerant may not be able to handle the consumption of whey protein. Considering most of the population is lactose intolerant, this may be why so many manufacturers are placing digestive enzymes into their whey protein products.
The other issue, which is not necessarily with the product but with the company procedures, is nitrogen, or amino, spiking. This is where a manufacturer puts amino acids into the protein supplement in order to score a higher nitrogen score, thereby giving the impression that the product has a higher total protein score.
Highlights of Egg Protein
The majority of egg protein supplements are made of egg whites as this is where the bulk of protein can be found. Just like whey protein, egg protein is extremely bioavailable, also scoring high on the bioavailability chart. Also, just like its dairy counterpart, egg protein has been shown to provide the critical nutrients you need to support goals of muscle building, fat loss, and recovery.
Potential Issues of Whey Protein
The biggest issue you may hear around the forum chat rooms is that consistent consumption of egg protein powder can lead to a Biotin deficiency. Avidin, a compound found in eggs, can attach itself to Biotin, thereby deactivating it, if the eggs you eat haven't been cooked. The chances of this happening are very unlikely. IF you are an avid egg eater and egg protein powder user AND you're worried about your normal diet not meeting your Biotin needs, simply take the supplement form of it. You can buy Biotin here.
Also, those with an allergy to egg, which is not as common as a milk allergy but still prevalent, may have trouble using egg protein powder.
Whey Protein or Egg Protein?
Both are amazing so which one should you choose?
If you can afford it, you should be using both. Having a variety of protein sources will only benefit you as your body is getting nutrients from two different sources. If you need to choose just one, it'll be up to two deciding factors: allergies and price.
If you're allergic to one, go with the other. In terms of price, egg protein powder has always been more expensive than whey protein concentrate. If you're on a budget, go with whey protein. If you can afford to splurge, go with egg protein.
- Buy whey protein
- Buy egg protein
REFERENCES
- Jay R. Hoffman and Michael J. Falvo. Protein – Which is Best? J Sports Sci Med. 2004 Sep; 3(3): 118–130. Published online 2004 Sep 1. PMCID: PMC3905294
- Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.
