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Tuesday, November 6, 2012
What's an exerciser to do???????????????
If you Google protein powders you will get as many types of protein powders as you will get opinions as to what you should drink/eat after a workout.
Robb Wolf recommends only eating REAL food after a workout:
But, there are others who can only stomach drinking their protein after a workout and these people then have to decide Whey or Egg? (there are others out there, hemp, soy,rice,etc. but for this discussion I will stick with the two most popular options)
Loren Cordain , ("an American scientist who specializes in fields of nutrition and exercise physiology. He is notable as an advocate of the paleolithic diet and a researcher into paleolithic nutrition; he wrote numerous peer-reviewed articles on the subject, as well as several popular books, most notably, The Paleo Diet") recommends an egg protein powder. He feels that it is more "paleo" than the whey.
So, what are some of the other considerations when trying to decide which powder to go with?
When measuring protein quality, there are two main considerations. These are digestibility and bioavailability. Digestibility is the measure of the efficiency of both digestion and absorption by the body. If the body cannot absorb a certain type of protein, it would not be beneficial to an athlete. The bioavailability of the type of protein is measured by the level of protein that is retained when it is absorbed to use by the muscles and the tissues. While both egg and whey proteins are easily digestible, the egg protein has a slightly lower bioavailability. This means that the egg protein is digested more slowly than whey protein and this can be beneficial for the body since absorbing too much at one time is a strain on the body's system.
Another advantage of egg proteins are that they are fat free and contain a large amount of the amino acid leucine. Studies have shown that when athletes work out strenuously, they are at a risk for losing muscle mass as well as fat. However, by maintaining high levels of leucine in the diet, muscle tissue is retained and the body will break down fat tissue instead for fuel. While whey protein has all nine essential amino acids, it does not have the high level of leucine that egg proteins contain.
Allergies are also a consideration when choosing a protein. For anyone who has an egg allergy, egg protein supplements will not be an option. Also, for individuals who are lactose intolerant, whey protein supplements will also be problematic. When taking any type of protein powder, be careful if allergies are a factor.
Another benefit of egg protein powder is that many people who are not allergic to lactose, may still suffer some discomfort from whey protein supplementation. This can be because whey is derived from dairy products and can have some gastrointestinal side effects. If this occurs, switching to egg protein may be an easy solution.One final benefit of egg protein powder is that it is low in cholesterol. While eggs are high in cholesterol, egg proteins are derived from the egg whites which are cholesterol free.
So now that you are totally confused I will list some other articles which give pros and cons of whey over egg or visa versa.