Whey protein is usually sold in powder form and mixed with milk, juice, or water to form a protein drink. Depending on the brand, the protein content can range from 15 to 35 grams per serving. Two large eggs contain 12.6 grams of protein, which is less than most whey protein drinks. However, most healthy adults don't need protein supplements and can get an adequate amount of protein from whole foods.
These tables show the amount of WPC or WPI needed to replace specific types of eggs and why whey protein is an ideal substitute. Whey protein powder also increases insulin, an anabolic hormone, to a greater extent than eggs, and provides muscles with much-needed nutrients, oxygen, and hormones. Whey protein can provide a golden color to the surface, structure, improve volume and texture, and increase shelf life. But if your goal is to build muscle mass, then supplementing with a protein powder, such as whey, after training supports those efforts.
In terms of their bioavailability, both eggs and whey protein powder obtain 100% of the amino acid score corrected for protein digestibility (PDCAAS). They also offer a low-calorie and low-carb alternative to other protein supplements, including whey protein, which can affect appetite and affect overall nutritional intake. Whey protein is versatile in achieving desired protein levels and contains functional properties that make it an effective alternative to eggs. As for egg white protein powder, it doesn't compare as well to whey protein powder as a protein source.
When it comes to muscle growth, there's a reason whey protein is the preferred protein-based dietary substitute among athletes and bodybuilders. An ounce of meat provides approximately 7 grams of protein and an egg provides approximately 6 grams of protein. Whey protein concentrate (WPC) and whey protein isolate (WPI) are two common types used to replace eggs. Although eggs contain an excellent combination of essential amino acids, whey contains a larger proportion of the essential amino acids that are most directly involved in muscle protein synthesis, the process by which muscle tissue is repaired and rebuilt.
Whey proteins provide specific functional properties, so it's important to know the composition of each ingredient. Whey protein powder is a complete protein powder that is high in calcium (it is one of the proteins in milk along with casein). Studies show that 2.7 grams of leucine or 10.9 grams of essential amino acids are needed in whey protein isolate to stimulate muscle protein synthesis.
