Egg protein in muscle building: pros and cons, comparison with whey and whole eggs, reviews of scientists
In modern bodybuilding, whey protein is rightfully considered to be the leader among proteins and there is a reason for this .
However, there were times when whey protein did not exist: it appeared as a separate product of sports nutrition several decades ago.
At the time of Arnold Schwarzenegger and Frank Zein, the main sources of protein in muscle building were milk products, that have been drunk in liters, and eggs, that have been consumed by dozens.
At that right time, egg proteins was considered the precious metal standard of proteins and even though today its recognition has declined and it gave way to whey, but they have everything to be always a worthy option to the latter ...
Properties of egg proteins or Which proteins is better whey or egg?
Properties of egg proteins consider in comparison to whey. The simple truth is discovered by comparison. Along the way we will understand which is better.
The quality of various proteins is usually evaluated according to the following criteria:
- the completeness of the amino acid profile and the relative content of amino acids;
- degree of assimilation;
- absorption rate;
- carbohydrate, fat and cholesterol.
Compare amino acid profile of whey and egg proteins
The table below shows the composition of amino acids in the egg and whey proteins of the same producer.
Not absolutely all more famous brands do that; ON, for example, shows the approximate content of some proteins by means of a range.
Additionally you need to understand that the amino acid composition of the same types of proteins (eg, egg) from different manufacturers may vary.
So what we see.
- Protein of both types of proteins is full-fledged, as it includes the full set of amino acids needed by man.
- In egg protein, important bodybuilding accents are placed on certain amino acids.
First of all, it is particularly rich in BCAA amino acids (leucine, valine and isoleucine), which have a critical role for muscle development.
That's the reason these proteins are made by manufacturers of sports activities nutrition as another product, which, according to researchers and doctors, that proteins (including BCAA) are better or proteins does not imply that they must be taken.
Please be aware that valine in egg proteins is almost just as much as in whey twice! and more isoleucine slightly.
Leucine - one of the very most powerful anabolic proteins - is contained both there and there in a comparable amount. And it is egg protein, along with whey, that are leaders in its content from all natural proteins 1 .
Also in the egg protein contains 3 times more amino acid arginine , in comparison with whey.
Arginine in bodybuilding is known to stimulate the creation of nitric oxide (NO) in the body - the very one that makes the car go faster in Need for Speed;).
Nitric oxide expands arteries, enhancing the way to obtain muscles with nutrients and oxygen. Togester, this implies a rise in training efficiency, recovery and, of cycle, better conditions for ensuring muscle development.
Furthermore, arginine can be an amino acid that stimulates the natural production of growth hormone (* source), the merits of which in bodybuilding does not make sense to talk; If you do not know, read here .
Egg protein is rich in sulfur-containing amino acids cysteine and methionine. They are also several times larger than in whey.
These amino acids play an important role in maintaining healthy joints and are also involved in the production of certain hormones.
It should be noted the lower content of two amino acids threonine and proline in egg protein.
There is nothing terrible about this, since it is not the absolute value that is important, but the body’s need for each amino acid.
For threonine, for example, the daily necessity is 8 mg per kg of bodyweight approximately, i.electronic. for a 100 kg sportsman - about 800 mg. 100 g of egg proteins includes almost 4000 mg ... Responses are superfluous.
Amino acidity profile of egg protein looks no less attractive than whey: it contains several times more important arginine, valine, methionine and cysteine amino acids in bodybuilding
Speed
The rate of assimilation of egg protein is average, i.e. about midway between “fast” whey protein and “sluggish” casein - 1.5-3 hours.This means that it is ideally suited to both stimulate muscle growth and protect against muscle catabolism (destruction).
To attain maximum impact sometimes, it is strongly recommended to prepare proteins shakes using these 3 protein simultaneously: whey, egg and casein.
Such a complex protein is maximally useful for gaining muscle mass , since whey protein very quickly enters the blood, and egg and casein are sequentially switched on at different time intervals, ensuring a standard flow of amino acids into the blood over several hours.
Most often, complicated proteins (as a separate type of sports nutrition) are prepared by manufacturers precisely by combining these three elements.
The pace of assimilation of egg protein average between whey protein and casein: about 1.5-3 hours
degree of learning
The degree of assimilation of proteins can be measured in different ways. The most common, although not very accurate, is biological value.It is measured from 0 to 100: the higher the better. 100 - full learning.
Historically, it was taken over 100 for the assimilation of egg white, which affirms a lot.
Moreover, egg protein (along with whey, soy proteins and casein ) gets the highest amount of absorption add up to 1 according to the PDCAAS method , which is recognized in the scientific community as the utmost accurate.
It is vital to consider that in these procedures the amount of assimilation of proteins from whole eggs (protein + yolk) is estimated. We could not find exact ideals for egg protein (in the sense of the white part of eggs). However they will be similar, slightly less perhaps.
On the potency of the assimilation of egg protein, read our materials The very best natural protein from a scientific viewpoint or Solutions to gauge the quality of proteins .
Egg protein gets the highest amount of absorption along with whey protein, casein and soy protein.
The nutritional composition of egg and whey protein, cholesterol content
The table below shows the nutritional composition of egg and whey proteins from the same producer of Nutrition.
What we should see:
- caloric content is higher in whey protein slightly;
- more proteins in egg proteins;
- Egg protein will not contain body fat and cholesterol in any way, while in whey protein 100 g of powder (~ 3 cocktails) is approximately fifty percent the daily norm 6 .
- whey proteins contains more carbs.
- Normally, these findings relate with the proteins of a specific manufacturer that people are considering. The merchandise of other manufacturers might vary significantly.
Not absolutely all egg protein are seen as a a complete insufficient cholesterol and body fat. Also, the protein content may differ in both egg and whey protein substantially.
In conditions of nutritional composition, egg protein is “more dietary” than whey: its calorie content is lower, because it contains less carbohydrates and fats, and it also completely lacks cholesterol, whereas in 100 g of whey it is approximately fifty percent the daily value.
So, which protein is way better whey or egg?
The amino acid composition of both proteins is virtually identical, with a substantial advantage in a few proteins (important in bodybuilding) in egg protein.The amount of assimilation is equivalent.
The nutritional composition of egg protein is a lot "cleaner" from nonprotein "impurities" by means of carbohydrates, cholesterol and fats.
Verdict:
Egg protein has several advantages over whey in conditions of amino acidity composition and body fat, carbs and cholesterol content.
Everything would be fine if it weren't for scientific research ...
Researchers reviews about egg proteins or What's better for muscle development: egg proteins or entire eggs?
Scientific research on the potency of egg protein is a lot less in comparison to whey casein and protein. But we were able to find out something curious.
The question posed in the heading of the section can be quite unpleasant for manufacturers of sports nutrition ... invest the into account the full total results of another research.
Researchers from the University of Illinois 5 compared what is more effective for building muscle: 18 grams of protein from whole eggs or egg protein based on the white part of the eggs.
And what is the result obtained:
Scientists say about egg protein: Whole eggs are 40% more effective in the synthesis of muscle protein after exercise than egg protein ...
In the experiment, the researchers labeled with isotopes two amino acids phenylalanine and leucine - one of the three amino acids BCAA, which is considered the most anabolic because of its important role in building muscle mass - and measured the rate of synthesis of muscle protein synthesis and the content of amino acids in the blood after using a biopsy of blood and muscles - one of the most accurate methods.
How exactly to take egg proteins?
Since egg proteins comes with an average digestion rate, the perfect time for you to take it is after exercise with whey proteins or among meals, when it's not possible to consume a complete meal.
Exact dosages - as on the bundle always. Portion sizes will vary for egg proteins from various manufacturers.
A mixture of whey protein, egg protein and casein - a complex protein with components with different digestion rates is considered one of the best types of proteins.
Egg protein is recommended to take after a good workout or between meals, as well as in mixture with casein and whey
