Egg White Protein vs. Whey Protein for Bodybuilding

For the longest time, whey protein was the go-to protein supplement for bodybuilders wanting to increase muscle mass and strength. However, with the rise in popularity of egg white protein as a supplement, we’ve seen a small disturbance in the market.

So, egg white protein vs. whey protein for bodybuilding – which one is better? Let’s find out.

What is Egg White Protein?

Egg white protein is a complete protein derived from egg whites – hence the name.

Its protein powder is made by dehydrating egg whites and grinding them into a powder.

This makes it a great source of high-quality protein, free of any impurities or added ingredients, making it an ideal supplement for bodybuilders. [1]

Since it’s a complete protein, you can expect to find all nine essential amino acids necessary for optimal performance in the gym, as well as some non-essential amino acids like arginine and cysteine, among many others.

What is Whey Protein?

Whey protein is another complete protein, only this one’s derived from milk.

Made from whey, the liquid leftover after milk has been curdled and strained, whey protein is highly concentrated in essential amino acids like leucine, isoleucine, and valine – all of which are great for muscle building.

In fact, whey protein is the richest in branched-chain amino acids (BCAAs) out of all protein sources, at around 26 grams per 100 grams, making it more than great for muscle growth and recovery.

What’s the Difference Between Egg White Protein and Whey Protein?

The main difference between the two lies in their sources. Egg white protein is derived from egg whites, while whey protein is made from milk.

Also, we have lactose.

As quite a bit of people are lactose intolerant, egg white protein would likely be a good alternative protein source for those looking to avoid it. However, it’s worth noting that whey protein can also be lactose-free – you just have to choose whey isolate.

If we really want to find the difference between the two, we have to take a closer look at their amino acid profile. And, to avoid confusion, let’s simply focus on the EAAs.

Egg WhiteWhey

Per 100 grams

If you take a look at this table, it becomes evident that whey protein is slightly richer in BCAAs (leucine, isoleucine, and valine), and from what we know so far, these three are three of the most important amino acids for muscle growth. [2] However, it’s worth noting that BCAAs are only so successful at helping you gain lean muscle without the rest of the EAAs, so don’t obsess over this difference.

That said, the difference in total essential amino acids is also slightly tilted in whey’s favor, but the distinction is hardly great enough to make a difference.

That about sums up the differences between the two.

How Do the Benefits of Egg White Protein and Whey Protein Compare for Bodybuilding?

We have to start off by saying that either of these will be very, very good for bodybuilding – especially if you’re starting out.

As seen, both of these are complete proteins with an excellent amino acid profile, meaning they will supply your muscle cells with all the building blocks necessary for muscle growth.

Also, their PDCAAS are identical (and as good as they can be), so you shouldn’t have any issues digesting either.

Now, there will be some slight differences in calories and the amount of fats and carbs between the two, with egg white protein usually being the one with fewer calories, carbs, and fats per serving, so if you’re very strict with your diet, this could make a minor difference.

Remember, we’re only talking about 20-30 calories per day, which in reality only makes a difference if you’re competing for a Mr. Olympia title, which you’re probably not.

In terms of muscle recovery and repair, once again, both of these will perform the same.

Are There Any Reasons You Would Choose an Egg White Protein Over Whey?

In reality, there is only one reason to choose egg white protein over whey: the cost.

Egg white protein is oftentimes significantly cheaper than whey protein due to lower production costs, especially if you prefer buying in bulk.

Other than that, there really isn’t a compelling reason to choose one or the other.

Bottom Line: Is Egg White Protein or Whey Better for Bodybuilding?

All things considered, we have to call this one a tie.

Neither egg white protein nor whey protein is better than the other for bodybuilding if you consider their effects on performance and body composition.

One could argue that you should go the egg white protein route in order to avoid dairy, but as we’ve said, whey protein isolate is completely lactose-free, so that solves that issue.

Overall, you could give the edge to egg white protein because it’s more affordable than whey, but if we’re strictly discussing their effects on bodybuilding – this is as even of a matchup as there ever was.


There you have it.

If you’re pursuing health and an ideal beach body, you can rest assured that both egg white protein and whey will be excellent sources of muscle-building amino acids, with only the subtlest and most negligible differences between them.

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