For athletes and bodybuilders, the question of whether to take on extra protein from dairy or eggs is an old question. Decades old.
Of course, most protein requirements are fulfilled with meat for most people. But if you want to bulk up and gain lean muscle, the eggs VS dairy question is a really common one to ask.
Egg white protein powder is a more relevant option today
The question has now become far more interesting because of a few changes in trends and knowledge regarding nutrition.
There are main factors at work here:
- The increase in numbers of people experiencing food allergies. Plus the increase in awareness of it.
- The shift away from old nutritional thinking such as the food pyramid, into questions of evolutionary physiology. More and more people are switching to ancestral diets and are seeing major health boosts.
- The fear of eating meat, concerns over antibiotics, growth hormones and so on.
Because of these types of questions, the dairy VS egg protein debate is now far more interesting.
The old school thinking is that if you are allergic to dairy then eggs are a good protein supplement. If you are allergic to eggs then look at dairy.
HOWEVER, it is not as simple as this as people often find that they are OK with egg yolks but not with the whites. Other people find that they are fine with pure whey protein powder as it is the lactose that they can not handle.
It is certainly an interesting time to re-asses what we are eating, drinking and supplementing with.
Every day people are realizing that they are allergic to, or do not tolerate different types of food or drink. A few small changes can give a new lease of life and some long-term illnesses such as asthma or allergies can disappear if we discover what is best for us and what is bad.
Wondering what to do with your egg white protein powder? Watch this quick video for one idea:
Some common questions:
Why not just eat eggs?
Why egg white protein powder?
Isn’t the yolk the healthiest part of the egg?
These are good questions. The answer will be different for each of us. Egg yolk is very healthy, but if you are eating 10 whole eggs a day, on top of other sources of fat and protein, you might be overdoing it.
Some people prefer to eat a few whole eggs, and put some egg white protein powder into their shakes or smoothies.
Not everyone would want to eat more than one or two eggs in a day…
You might be looking at protein supplements because you have recently changed your diet. If you are now following a Paleo diet then dairy is off the list of options for you.
People who recommend a Paleo diet will tell you that dairy products are actually bad for your bones! Lactose turns into lactic acid in the stomach and needs extra bile to cancel it out, when our body is low on calcium then it takes it from our bones! Dairy has been linked to Osteoporosis!
Egg powder also has a better amino acid profile than whey has. There are 40 different proteins in white egg powder, so adding some to your diet could certainly fill some gaps that might have been left with your existing diet.
Egg white protein powder also contains plenty of vitamins, minerals and micro nutrients, which is a big plus.
Another good feature of egg white protein powder is that it has virtually no carbohydrates or fat. So it is less likely to encourage weight gain.
We now know that fats are not bad per se, but of you are trying to just increase your protein intake by supplementing, egg white powder is a good alternative to, or addition to whey powder.
Egg protein is digested quickly, like whey, and creates higher levels of satiation and therefore reduces hunger pangs. This is good if you are trying to lose fat of course.
I would never recommend switching over to any individual type of protein supplement, I believe that variety is the key to healthy eating. So the question is not whether you have to choose one type of protein powder over another, but what blend of protein sources can enhance your life and help you towards your physical goals.
Many people find that egg protein powder does not taste that great, some can detect a slight sulfur taste.
You can mix your egg powder with a different type of protein powder in the same shake. This will expand the nutritional profile and give a longer release into the bloodstream as different types of proteins take different lengths of time to digest.
Now of course, we are faced with so many choices, such as soy, hemp or brown rice protein. The key is to maximize our protein intake with whole foods first, then supplement with a mixture of powder that we can digest easily without any side effects or other potential health issues. The answer to this is individual to each of us.
Unless you are actually allergic to eggs, egg white protein powder makes a lot of sense as a protein supplement. This is the case regardless of what physical goals you are trying to achieve or what type of diet you follow in general.
(The exception to this might be vegans and fruitarians, but I guess that they will not be reading this.)
As with any kind of protein supplement, some bloating, gas or GI discomfort can occur. The best idea is to go easy if you haven’t tries egg white powder before. Make sure that you tolerate it well before you drink a lot of it.