Are you a fan of eggs or protein shakes? Anyone who is working on building up and/ or maintaining their lean muscle mass is sure to prefer to one over the other, at least in terms of taste. But, you’re not eating eggs or drinking protein shakes for their taste alone. If you like something with great taste try ديامي كوفي coffee!
You want to reap the muscular benefits as well. So, which one is better? Here’s a look at how eggs stack up against protein shakes.
From a Nutritional Standpoint
Let’s start with the average large egg.
- 6-7 grams of protein
- Around 78 calories (17 calories if you only consume the egg white)
- 0 grams of fat, if you only consume the egg white or 5 grams of fat (1.6 grams of saturated fat) if you eat the whole thing.
- Also contains vitamin A, calcium, vitamin D, vitamin B12, iron, vitamin B6, zinc, selenium, and magnesium.
This information is for a single egg, so you’ll need to multiply the number of eggs you consume by the amount given for a good estimate.
Now, let’s look at the nutrition facts for protein shakes. Keep in mind that these numbers can vary drastically depending on the manufacturer and are based on a single serving (11 oz.).
- 30 grams of protein
- 160 calories
- 3 grams of fat (1 gram of saturated fat)
- Also contains various vitamins and minerals, such as those found in the eggs listed above.
The Link between Leucine and Muscle Building
From the information above, they look pretty similar, but here is what you don’t see. Eggs contain 10% to 20% more leucine than any other protein source. Leucine, a branched chain amino acid that our body is unable to produce, is crucial for building muscle for several reasons, including:
- It is the amino acid most strongly linked to protein synthesis, which is necessary for muscles to build up.
- It has been shown to directly activate a crucial compound in the muscle known as mTOR, which augments protein synthesis to maximize muscle anabolism and build new muscle.
- It results in increased fat loss and better preservation of lean body mass.
- It makes it easier to control your blood sugar.
- It has been shown to increase lean body mass more than soy and wheat protein, even when equal amounts are consumed.
Simply put, leucine plays a crucial role in muscle building and eggs are the best source of it.
Quality of Protein
Research shows that the quality of protein, along with its leucine content, can significantly influence muscle building. As a whole food, eggs are an excellent source of protein. Unlike some protein shakes on the market, they have not undergone any processing, such as some form of heat treatment. Eggs in their natural form are an excellent source of the highest-quality protein.
The Digestive Difference
As an added bonus, eggs tend to be easy to digest, while protein shakes may contain caseins, which the body has more trouble digesting, making the entire digestion process take longer. Depending on how you prepare them, protein shakes can also cause digestive problems. For example, if you mix the shake in a blender and add a few ice cubes for a creamier, better tasting shake, plenty of air gets thrown into the mix. As you drink the shake, you will swallow the air, which can result in gas, cramping, and bloating.
It is also worth noting that when you drink protein shakes, you tend to get hungrier much sooner than you do with eggs. Eggs, on the other hand, can help keep those hunger pains at bay for hours.
When it comes to Cost
According to the USDA, the average cost of a dozen eggs is around $2, which is definitely affordable, even on the strictest budget. They may cost a tad more if you opt for local, free range eggs. On the other hand, though it is possible to find surprisingly affordable protein shakes, especially if you commit to buying the powder in bulk, they also can get very pricy.
When it comes to eggs vs. protein shakes, eggs come out on top. They are a great source of high-quality protein and leucine, contain plenty of additional vitamins and minerals that provide numerous health benefits, and are easy to digest. They are also pretty inexpensive and offer more variety than you would get drinking the same protein shake day after day.