2

votes

Egg white over whey??

Answered on August 19, 2014
Created December 01, 2010 at 2:35 AM

I know drinking a meal isn't ideal, however, that all important post workout window closes a little to quick, and there is little other way to get in what I need. Would egg white powder be more effective (paleo). New to paleo but dairy seems like a big no - no. What should I be slugging down? BCAA, EGG WHITE, WHEY.

Thank you everyone! Can't wait for the transformation to begin.

A968087cc1dd66d480749c02e4619ef4

(20436)

on September 07, 2013
at 01:28 AM

I don't trust egg white powder - of course, that may not be rational - but the good stuff is in the yolk. I use whey powder and toss in a raw egg or two, add some water/ice/cream and maybe some peppermint or vanilla extract - now that's a shake! You could add some fruit like a banana or strawberries, if you want. Don't woory about the dairy, unless you are sensitive to whey.

Af842c68e3d07fa0e35b4274f3acaeec

on December 09, 2010
at 06:33 PM

I would go with the egg protein for general and leaning purposes. There is also whole egg powder, which would incorporate the better nutrient density of the yolk, if you can find it.

5de2fffda92c0bf2be7ede10cad55546

(1781)

on December 02, 2010
at 12:16 PM

I think you're worrying too much about a post workout window. You won't start rebuilding muscle until the damaged fibres are broken down and removed. This can take days. I like to train fasted except for 30g of BCAA each side of training and eat something within the next 4 hours but don't stress about it. The BCAA provide instant muscle energy unlike whey which has to be digested. Also eat the whole egg..

691f120a3e7a1a036845d105d86c99a3

(3641)

on December 01, 2010
at 04:52 PM

you can built a little muscle while leaning out, but i would try to focus on one or the other because really building muscle requires fuel but it can be hard to do that and also lose fat. i would just concentrate on one or the other for sure. sticking to your paleo guns will insure you look pretty ripped in the end anyway.

Bc6aa0b0bcf04c9d937c4393262db8e5

on December 01, 2010
at 04:38 PM

Awesome thanks man! I guess I need to realize that I can't really build and lean out... never really thought of that.

Bc6aa0b0bcf04c9d937c4393262db8e5

on December 01, 2010
at 04:34 PM

Ben... Never heard anything about the PWO being that, can you point me in the right direction?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 01, 2010
at 02:58 PM

it seems from all the reading ive done that as long as you get a good hunk of protein to rebuild the stressed muscle tissue within about FOUR hours of that stress being induced youre OK. That should be plenty of time for you to calm down PWO, and scarf a burger, etc.

A968087cc1dd66d480749c02e4619ef4

(20436)

on December 01, 2010
at 01:25 PM

I don't trust egg white powder - of course, that may not be rational - but the good stuff is in the yolk. I use whey powder and toss in a raw egg or two, add some water/ice/cream and maybe some peppermint or vanilla extract - now that's a shake! You could add some fruit like a banana or strawberries, if you want. Don't worry about the dairy, unless you are sensitive to whey.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on December 01, 2010
at 05:13 AM

If you want to lean out, just eat real food. If you want to gain a lot of weight, then go for the whey. Don't worry about the PWO window too much unless you do multiple workouts in a day. At least, that's my approach.

9f2b5def0bc7fd8ad615637d1ffeb9ec

on December 01, 2010
at 03:03 AM

I should also say Nell Stephanson, whose recipes are often reposted by Cordain, uses egg white for post workout. She's in fantastic condition. http://stephenson.typepad.com/

Bc6aa0b0bcf04c9d937c4393262db8e5

on December 01, 2010
at 02:47 AM

oh, if it matters I'm 5'8" 200lbs, goals are to increase preformance, and lean out to around 185-180lbs. I know being more strict and starting a full paleo life will help, but this might help a little too :)

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5 Answers

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2
691f120a3e7a1a036845d105d86c99a3

(3641)

on December 01, 2010
at 04:21 PM

I was almost 200 at 5'8 when I started and I used egg protein with coconut milk on occasion.

I leaned out all the way down to 155lbs on paleo. Egg protein is not the best choice if real food is available but it works in a pinch and with coconut milk it can be a good high fat meal replacement.

However, if you are leaning out, PWO meals aren't really that important tho since you don't really want to build and lean at the same time. If you are cutting mass you should just eat regular meals. PWO meal windows are really for bulking in my opinion.

Bc6aa0b0bcf04c9d937c4393262db8e5

on December 01, 2010
at 04:38 PM

Awesome thanks man! I guess I need to realize that I can't really build and lean out... never really thought of that.

691f120a3e7a1a036845d105d86c99a3

(3641)

on December 01, 2010
at 04:52 PM

you can built a little muscle while leaning out, but i would try to focus on one or the other because really building muscle requires fuel but it can be hard to do that and also lose fat. i would just concentrate on one or the other for sure. sticking to your paleo guns will insure you look pretty ripped in the end anyway.

3
9f2b5def0bc7fd8ad615637d1ffeb9ec

on December 01, 2010
at 02:59 AM

Beef jerky with raw fruit or sweet potato is good. Both egg and whey have the potential to be gut irritants. If you are not lactose tolerant and not a paleo-puritan, then whey is fine, but you might want to just stick to solid food (even if you miss the window, which is most effective once you get closer to 10% body fat for a man and 15% for a woman) until you lean out and get used to the paleo protocol.

I should also say Nell Stephanson, whose recipes are often reposted by Cordain, uses egg white for post workout. She's in fantastic condition. stephenson.typepad.com

9f2b5def0bc7fd8ad615637d1ffeb9ec

on December 01, 2010
at 03:03 AM

I should also say Nell Stephanson, whose recipes are often reposted by Cordain, uses egg white for post workout. She's in fantastic condition. http://stephenson.typepad.com/

1
9e1dedf12f6ee75b7fe460960971fd21

(624)

on December 01, 2010
at 04:50 PM

+1 to the idea that a PWO shake is not really necessary.

However, Robb Wolf and other 'gurus' talk about how PWO is a good time to have a bit of carbs, especially in sweet potato form.

I'd suggest that if you want to have a bit of carbs on your weightloss program, that you put them in your PWO meal (within an hour or two of the workout). That should encourage carbs to go to building muscle rather than maintaining fat tissue stores. I'm not necessarily saying go eat potatoes, but if you are want to or if you want to have other starchy vegetables, I would eat them then, and I would stay low carb at other times.

1
7431586c21bca496c5a7ec7bd0ca4d6e

(974)

on December 01, 2010
at 05:00 AM

I don't like egg white because I find it to be hard on my stomach. Martin Berkhan, who runs leangains.com, recommends using BCAA. I'm not a big fan of protein supplements because meat has plenty of protein already.

I don't know how good the science is on the post workout window. I doubt if you wait two to three hours after a workout to eat that it would do much to hinder your improvement. It seems like another little thing to worry about that you could probably do without.

0
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on December 01, 2010
at 04:26 AM

Natural whole foods are paleo. Supplements are not paleo. Eating the whole egg, white plus yoke, would be considered paleo. Eating powdered stuff added to water is not paleo. Of course, few people are 100% paleo at all time, so perhaps your real question is, which of these options might be more healthy than the others or a similar, but not identical question would be which of these options is healthier yet still gives fast recovery time from workouts?

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