While many fitness experts suggest using protein powder for improving your body composition, the type of protein powder can make a big difference on your results. Egg protein powder and whey protein powder are popular supplements, but they have significant differences that can influence your rate of fat loss or muscle gain. Although both products can be beneficial, you should consult a doctor before using any supplements.
If you are using protein powder as a supplement to fuel weight loss, satiety is an important factor to consider. While fiber and fat promote satiety, protein powders typically contain little or none of either. However, research reported in the October 2010 issue of the British Journal of Nutrition found that whey protein provided significantly more satiety than egg and other types of protein.
If you are lactose intolerant, you should choose egg protein rather than whey protein. Whey protein is made from milk, which contains lactose. While certain protein powders claim to be low-lactose or lactose-free, they may also be more expensive. If you experience bloating, cramps, diarrhea or gas from 30 minutes to two hours after consuming dairy products, it may be a sign of lactose intolerance.
Egg protein and whey protein powder are very similar in calorie content: one scoop of egg protein provides 100 calories and one scoop of whey protein contains 120 calories. The difference of 20 calories is just 1 percent of your daily calorie intake.
Whey protein and egg protein powder provide the same amount of protein per serving, 24 grams of protein per scoop. If you need more protein, you can mix your powder with milk rather than water.
Whey protein powder is slightly higher in fat than egg protein powder. This is because whey protein is made from dairy products, which naturally contain fat, and egg protein powder is made from egg whites, which do not contain fat. One scoop of whey protein powder contains 1 gram of fat, with .5 gram of saturated fat, while one scoop of egg protein is fat-free.
Whey protein powder and egg protein powder contain carbohydrates due to the sweeteners used to flavor them. Both powders are low in carbohydrates, as whey protein powder contains 3 grams of carbohydrates per serving and egg protein powder contains 4 grams of carbohydrates per serving.
- British Journal of Nutrition; The Acute Effects of Four Protein Meals on Insulin, Glucose, Appetite and Energy Intake in Lean Men; S. Pal, V. Ellis
- PubMed Health: Lactose Intolerance
- LIVESTRONG.COM MyPlate: Calories in ON 100% Whey Protein Powder Gold Standard
- MyFitnessPal.com: Calories in Jay Robb's Egg White Protein Powder Vanilla Protein Powder
- Creatas Images/Creatas/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.