The Best Protein Powder; Casein, Egg or Whey?

“What is the best protein powder?”  A simple question, with a not so simple answer.  It's kind of like asking the question “what is the best car?”.  Just like cars, each different type of protein powder has pros and cons, and in order to determine which is best for your specific needs, we have to examine each type of protein in further detail.


The truth of the matter is that there isn’t one type of protein powder that is the "best" for every purpose.  Most bodybuilders and athletes can benefit from a combination of different types of protein powder in their diets.

The main goal of this article is to help you determine which form of protein powder, or combination of protein powders best suits your specific needs.

Here are the most common types of protein powders used by bodybuilders and athletes:

  • Casein
  • Egg
  • Whey

*What about soy?  I have decided not to include soy protein in this article, since in my opinion, casein, egg and whey are far superior to soy in many respects.

Now let's take a closer look at the advantages of each type of protein powder, and figure out how they can best fit in to our diet and training routines.

The Advantages of Casein Protein Powder

Biological value of casein powder:  77 

Casein powder is not as well recognized as whey protein powder, and doesn't have as high of a biological value.  Don't let this turn you off from using casein however, as it can be a valuable tool in your muscle building supplement regime.

Here are the main advantages of casein powder: Casein Protein Powder

  • High glutamine content - Of all four of the protein powders, casein contains the highest amounts of the amino acid glutamine, which can benefit bodybuilders and athletes by helping preserve muscle mass and aiding immune system function.

  • More thorough absorption - Since casein powder moves through the digestive tract more slowly than whey protein, it is likely that the body will be able to absorb and use the protein more efficiently. 

Whether one serving of slow digesting casein powder will result in great muscle gains than multiple small servings of fast digesting whey protein is debatable.  Of the two studies I could find that compared consuming one large serving of casein powder to multiple small serving of whey, one favored the whey protein, while the other deemed them equal. 

What we do know for certain is that casein is digested at a slower rate than whey protein, and it does have "anti-catabolic" properties, since the amino acids from casein remain in the blood for a relatively long time.  Whey protein is absorbed at a much faster rate.

When to Use casein protein:  Casein protein digests slowly, making it an ideal protein to consume before bed time, or anytime throughout the day when there will be a prolonged amount of time between meals. 

The Advantages of Egg Protein

Biological value of Egg Protein:  88 

Egg protein is absorbed by the body at a rate in between the fast absorbing whey protein, and the slow absorbing casein protein.  Its a protein that can be consumed at pretty much any meal.

Since eggs are one of the best muscle building foods mother nature has to offer, you would expect to hear rave reviewsEgg Protein Powder.  This isn’t the case however.  Egg protein is great, don't get me wrong.  You just may be better off cooking hardboiled eggs and consuming them instead of spending money on egg protein.  The biological value of whole eggs is is actually higher than egg protein (100 vs. 88) assuming that you consume the yolk.

Here are the main advantages of egg protein: 

  • High biological value - Casein protein powder has a high biological value meaning that a substantial number of it's amino acids can be utilized by the body for tissue growth.

  • Low in calories – Egg protein is very low in calories as it is virtually free of carbohydrates and fat.

  • Excellent amino acid profile - Just like eggs, egg protein shares an outstanding amino acid profile, meaning that the body can easily convert the protein to muscle tissue.

When to use egg protein:  Egg protein can be consumed at most meals throughout the day.  It's also a good choice if you are trying to cut body fat and are eating a "clean" diet. 

The Advantages of Whey Protein 

Biological value of whey protein:  130 - 160 

Whey protein is the most commonly consumed type of protein supplement on the market.  It's easily digestible, has an extremely high biological value, and is relatively inexpensive.

Here are the advantages of whey protein: 

  • Extremely high biological value - Whey protein has a chart topping biological value meaning that it's amino acid profile is betterWheyProtein Powder matched to muscle proteins than any other food.

  • Fast absorption - Whey protein can be absorbed by the body faster than any other type of protein.

  • Can increase immune system function - Studies have proven that whey protein can strengthen the immune system, due to it's unique amino acid profile.

  • Can increase IGF-1 production - Whey protein may help stimulate muscle growth by increasing insulin-like growth factor-1.

  • High in IAAs and BCAAs - Whey protein's high concentrations of indispensable amino acids and branched chain amino acids give it a "protein sparing" effect.

When to use whey protein:  Since whey protein is the fastest absorbing protein, consuming it before and after your workouts is ideal.  Consuming it in the morning along with another type of protein is also advisable.

Putting it All Together 
 There really is no "best type of protein powder". Casein, egg, and whey protein powders all serve a specific purpose, and should be used together in your diet. 

Here is a recap: 

  • Consume casein protein powder at night so ensure a sustained release of "muscle sparing" amino acids.
  • Consume whey protein pre and post workout.
  • Consume Egg protein at essentially any other meal.
 
If money is an issue and you cannot afford multiple tubs of protein powder, whey protein is the way to go since there is no whole food that can match it's absorption rate and high biological value.

If you would like more information, read this article on protein powders.

 

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