In modern bodybuilding, whey protein is rightly considered the leader among proteins, and there are reasons for this.
However, there were times when whey protein did not exist: it appeared as a separate sports nutrition product several decades ago.
During the times of Arnold Schwarzenegger and Frank Zane, the main sources of protein in bodybuilding were dairy products, which were consumed in liters, and eggs, which were eaten by the dozens.
At that time, egg protein was considered the gold standard of protein, and despite the fact that its popularity has decreased today and it has given way to whey, it has everything to be a worthy alternative to the latter…
Main thoughts:
The amino acid profile of egg protein looks no less attractive than that of whey: it contains several times more essential amino acids for bodybuilding such as arginine, valine, methionine, and cysteine.
The absorption rate of egg protein is average between whey protein and casein: approximately 1.5-3 hours.
Egg protein has the highest absorption rate alongside whey protein, casein, and soy protein.
In terms of nutritional composition, egg protein is “more dietary” than whey: it has lower calorie content as it contains fewer carbohydrates and fats, and it is completely cholesterol-free, while 100 g of whey contains about half of the daily norm.
Egg protein has some advantages over whey in terms of amino acid composition and the content of fats, carbohydrates, and cholesterol; however, some scientific studies demonstrate its low effectiveness in gaining muscle mass.
Scientists’ reviews on egg protein: Whole eggs are 40% more effective in muscle protein synthesis after a workout than egg protein…
Egg protein is recommended to be consumed after workouts or between meals, as well as in combination with whey and casein.
In this article, we will discuss the pros and cons of egg protein, determine whether egg protein or whey is better, and also what scientists say about the effectiveness of egg protein compared to regular eggs.
Properties of Egg Protein or Which Protein is Better: Egg or Whey?
We will examine the properties of egg protein in comparison with whey. The truth is known through comparison. In the process, we will understand which one is better.
The quality of various proteins is typically assessed by the following criteria:
- completeness of the amino acid profile and relative content of amino acids;
- degree of absorption;
- rate of absorption;
- the content of carbohydrates, fats, and cholesterol.
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1 Comparing the amino acid profile of whey and egg proteins
The table below presents the amino acid composition of whey and egg proteins from the same manufacturer.
For example, we took Naked Nutrition proteins from amazon.com 3,4. Why not something more well-known? Simply because this manufacturer has detailed the amino acid composition of both types of proteins.
Not all more well-known brands do this; Optimum Nutrition, for example, provides approximate content of some amino acids in the form of a range.
It is also important to understand that the amino acid composition of the same types of proteins (for example, egg) from different manufacturers may vary.
| Comparison of the amino acid profile of egg and whey protein (per 100 g) | ||
|---|---|---|
| Amino Acids | Egg Protein 3 | Whey Protein 4 |
| Alanine | 5.264 | 2.941 |
| Arginine | 4.995 | 1.617 |
| Aspartic Acid | 9.277 | 8.145 |
| Cysteine | 2.192 | 0.499 |
| Glutamic Acid | 11.651 | 12.436 |
| Glycine | 3.146 | 1.37 |
| Histidine | 2.019 | 1.186 |
| Isoleucine | 4.589 | 3.947 |
| Leucine | 7.45 | 7.865 |
| Lysine | 6.211 | 6.097 |
| Methionine | 3.168 | 1.648 |
| Phenylalanine | 5.322 | 2.21 |
| Proline | 3.219 | 4.922 |
| Serine | 6.106 | 3.767 |
| Threonine | 3.962 | 5.603 |
| Tryptophan | 1.37 | 1.23 |
| Tyrosine | 3.437 | 1.142 |
| Valine | 6.384 | 3.736 |
So, what do we see.
The protein of both types of proteins is complete, as it includes a full set of essential amino acids for humans.
The egg protein places important emphasis on certain amino acids relevant to bodybuilding.
- First of all, it is particularly rich in BCAA amino acids (leucine, valine, and isoleucine), which play a critically important role in muscle growth.
This is why these amino acids are produced by sports nutrition manufacturers as a separate product, which according to the opinions of doctors and scientists on whether amino acids (including BCAAs) or protein are better does not mean that they should be taken.
Note that the valine in egg protein is almost twice as much as in whey! and slightly more isoleucine.
Leucine – one of the strongest anabolic amino acids – is found in both in approximately equal amounts. And it is egg protein along with whey that are the leaders in its content among all natural proteins 1.
- Also, egg protein contains 3 times more of the amino acid arginine compared to whey.
Arginine in bodybuilding is known for stimulating the production of nitric oxide (NO) in the body – the very substance that makes the car go faster in Need for Speed ;).
Nitric oxide dilates blood vessels, improving the supply of oxygen and nutrients to the muscles. Together, this means increased training efficiency, recovery, and of course, better conditions for muscle growth.
Additionally, arginine is an amino acid that stimulates the natural production of growth hormone, the benefits of which in bodybuilding are worth mentioning; if you don’t know, read here.
- Egg protein is rich in sulfur-containing amino acids cysteine and methionine. They are also several times more than in whey.
These amino acids play an important role in maintaining joint health and are also involved in the production of certain hormones.
- It is worth noting the lower content of two amino acids, threonine and proline, in egg protein.
There is nothing alarming about this, as what matters is not the absolute value, but the body’s need for each amino acid.
For threonine, for example, the daily requirement is about 8 mg per kg of body weight, i.e., for a 100-kilogram athlete – about 800 mg. 100 g of egg protein contains almost 4000 mg… Comments are unnecessary.
The amino acid profile of egg protein looks no less attractive than that of whey: it contains several times more important amino acids for bodybuilding such as arginine, valine, methionine, and cysteine.
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2 Rate of absorption
The absorption rate of egg protein is average, i.e., approximately in between “fast” whey protein and “slow” casein – 1.5-3 hours.
This means that it is ideal for both stimulating muscle growth and protecting against muscle catabolism (breakdown).
Sometimes, to achieve maximum effect, it is recommended to prepare protein shakes using these three proteins simultaneously: whey, egg, and casein.
This comprehensive protein is maximally beneficial for gaining muscle mass, as whey protein enters the bloodstream very quickly, while egg and casein are sequentially included over different time intervals, providing a steady supply of amino acids into the bloodstream for several hours.
Most often, complex proteins (as a separate type of sports nutrition) are prepared by manufacturers specifically by combining these three ingredients.
The absorption rate of egg protein is average between whey protein and casein: approximately 1.5-3 hours
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3 Degree of absorption
The degree of protein absorption can be measured in various ways. The most common, although not very precise, is biological value.
It is measured from 0 to 100: the higher, the better. 100 – complete absorption.
Historically, the absorption of egg white has been accepted as 100, which says a lot.
Moreover, egg protein (along with whey, soy protein, and casein) has the highest absorption rate equal to 1 according to the PDCAAS method, which is recognized in the scientific community as the most accurate.
It is very important to note that the mentioned methods assess the absorption rate of protein from whole eggs (white + yolk). We could not find exact values for egg protein (in terms of the egg white). But they will be similar, possibly slightly lower.
For more on the effectiveness of egg protein absorption, read our material The best natural protein from a scientific perspective or Methods for measuring protein quality.
Egg protein has the highest absorption rate along with whey protein, casein, and soy protein
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4 Nutritional composition of whey and egg protein, cholesterol content
The table below presents the nutritional composition of egg and whey proteins from the same manufacturer, Naked Nutrition.
| Comparison of the nutritional composition of egg and whey protein (per 100 g) | ||
|---|---|---|
| Egg protein 3 | Whey protein 4 | |
| Calories | 352 Cal | 416 Cal |
| Total protein content | 80 g | 65 g |
| Fat | 0 g | 7.8 g |
| Cholesterol | 0 mg | 130 mg |
| Carbohydrates | 6.4 g | 20.8 g |
What we see:
- The calorie content is slightly higher in whey protein;
- There is more protein in egg protein;
- Egg protein contains no fat or cholesterol at all, while whey protein has about half of the daily norm 6 in 100 g of powder (~ three shakes);
- Whey protein has more carbohydrates.
Of course, these conclusions pertain exclusively to the proteins from the specific manufacturer we are considering. The composition of products from other manufacturers may vary significantly.
Not all egg proteins are characterized by a complete absence of fats and cholesterol. The protein content can also vary significantly in both egg and whey protein.
Read the labels of specific products carefully.
From a nutritional composition standpoint, egg protein is “more dietary” than whey protein: it has lower calories as it contains fewer carbohydrates and fats, and it is completely free of cholesterol, while in 100 g of whey protein there is about half of the daily norm.
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5 So, which protein is better: egg or whey?
The amino acid composition of both proteins is very similar, with a significant advantage in some amino acids (important in bodybuilding) for egg protein.
The absorption rate is equivalent.
The nutritional composition of egg protein is much “cleaner” from non-protein “impurities” in the form of carbohydrates, fats, and cholesterol.
Verdict:
Egg protein has some advantages over whey protein in terms of amino acid composition and the content of fats, carbohydrates, and cholesterol.
Everything would be fine if it weren’t for scientific research…
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Scientists’ reviews on egg protein or What is better for muscle growth: egg protein or whole eggs?
There are significantly fewer scientific studies on the effectiveness of egg protein compared to whey protein and casein. But we managed to uncover some interesting findings.
The question raised in the title of this section may be quite unpleasant for sports nutrition manufacturers… considering the results of the following study.
Researchers from the University of Illinois 5 compared what is more effective for gaining muscle mass: 18 grams of protein from whole eggs or egg protein based on egg whites.
And here are the results they obtained:
Scientists’ reviews on egg protein: Whole eggs are 40% more effective in muscle protein synthesis after exercise than egg protein…
In the experiment, the researchers labeled two amino acids, phenylalanine and leucine – one of the three BCAA amino acids, which is considered the most anabolic due to its important role in the process of muscle mass gain – and measured the rate of muscle protein synthesis and the amino acid content in the blood through blood and muscle biopsies – one of the most accurate methods.
Here is the conclusion made by the head of the experiment, Nicholas Burd:
“We found that after consuming egg protein and whole eggs, the same amount of amino acids ends up in the blood after absorption. This seems to indicate that there is no difference between them.
But. It was a revelation for us that when whole eggs are consumed after training, muscle protein synthesis is stimulated significantly more actively than after egg protein…”
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The practical conclusions for us are obvious:
- firstly, the practice of discarding egg yolks is flawed; this was also mentioned by Arnold Schwarzenegger back in the day;
- secondly, regular chicken eggs seem to be better than… specially formulated ultra-high-bioavailable egg protein.
Okay, let’s assume. What about cholesterol? After all, it is very harmful, and there is none in egg protein, while one egg contains almost the daily norm?..
According to the latest scientific research, the cholesterol in eggs is not as dangerous as widely claimed by the all-knowing public opinion. Read our article Cholesterol in chicken eggs: how many eggs can an adult eat in a day?
And yet another frequently cited study.
It involved female athletes, and the researchers aimed to determine whether egg protein is significantly more effective in stimulating muscle growth and increasing muscle strength than… carbohydrates.
As a result, it was shown that egg protein leads to the same increase in muscle strength and mass as… carbohydrates (maltodextrin) 2.
Unfortunately… According to the results of this experiment, egg protein has zero effectiveness… But why? After all, the amino acid profile and absorption are fine??
From our perspective, this experiment is not trustworthy, as its design raises many questions: the diet of the participating female athletes was not controlled in any way, they all seemed to be involved in various training programs, and the total amount of protein and carbohydrates consumed by the participants was minimal compared to the overall caloric intake of their daily diet.
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How to take egg protein?
Since egg protein has an average digestion rate, the ideal time to take it is after a workout along with whey protein or in between meals when there is no opportunity to have a full meal.
The exact doses are always on the packaging. Portion sizes vary among egg proteins from different manufacturers.
A blend of whey protein, egg protein, and casein – a complex protein with components of different digestion rates – is considered one of the best types of proteins.
Egg protein is recommended to be taken after a workout or between meals, as well as in combination with whey and casein.
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In summary: pros and cons of egg protein
Pros
Egg protein, like whey protein, has a complete amino acid profile and a high absorption rate; some amino acids important in bodybuilding are present in large quantities.
Egg protein (the egg white) in its natural form contains virtually no carbohydrates and fats. This means that minimal processing is required to turn it into protein powder.
Therefore, when you buy egg protein as a sports supplement, there is a greater chance that it will contain functional protein, with all the benefits described in this article.
If you consider this unimportant, read about the problems caused by harsh technological processing in the production of sports or industrial casein and soy protein isolate.
Egg protein is beneficial for weight loss
The absence of carbohydrates and fats makes egg protein one of the best during weight loss and body cutting. Let’s remember that protein is useful for weight loss.
Eggs have a very high satiety level and are beneficial for weight loss largely due to the protein they contain. This is undoubtedly true for egg protein as well, although perhaps to a lesser extent, as despite the protein quality being preserved, the yolk is removed.
Egg protein is an ideal source of protein for those who are allergic to dairy proteins or have lactose intolerance.
There are also people who simply do not like the taste of boiled/fried eggs; for them, egg protein is a good alternative.
Cons
Some scientific studies suggest that egg protein is significantly less effective in building muscle mass than regular chicken eggs.
Egg protein contains lower amounts of two amino acids compared to whey: threonine and proline.
