Making Sense of Protein Powders – Egg and Soy

Making Sense of Protein Powders -  Egg and SoyPhoto by N. Feans

Whey isn’t the only game in town when it comes to protein powder. You can still get a protein supplement that is considered a complete protein (containing all the essential amino acids) without dairy. My two favorite options are soy and egg protein powders.

I think eggs are great in all forms so why not try an egg based protein powder? Did you know that as many as 40 different proteins are present in egg whites? Drinking a shake with egg white protein powder can be an easy fix for those too busy to cook eggs but still want the benefits of this “moderate” digesting (not as fast as whey but not as slow as casein) protein.

I wouldn’t recommend drinking it on it’s own with a cup of water or almond milk, but it blends well a variety of food ingredients. You can try blending egg protein powder with fresh fruit or frozen berries for a non-dairy post workout treat or a quick breakfast. Or you could give this scone/muffin hybrid called Sneaky Scuffins from Kaila at Healthy Helper blog a try.

Soy protein powder is another non-dairy complete protein option. Soy can be a controversial subject and the research is varied on its risks and benefits. A recent comprehensive literature review in the journal Alternation Therapies in Health and Medicine found soy consumption may provide relief from menopausal symptoms and help prevent breast cancer and heart disease. Soy does not appear to provide any protective benefit against osteoporosis and the jury is still out on it affect on the thyroid. (Note: talk to your doctor about soy consumption if you are on thyroid medication).

From an exercise perspective, a 2004 study at the University of Ohio indicated that soy could be better at protecting against oxidative stress than whey, making this easily digestible protein a great alternative for your post workout shake. You can try it in this Banana Smoothie from Vegetarian Times or for a treat try their No Bake Peanut Butter Pretzel Cookies.

But what if you’re vegan or soy is not an option? Not to worry. There are plenty of plant based protein powders with some unique benefits you won’t find in whey or egg. Next week, we’ll talk vegan protein powders.

Ever tried soy or egg protein powders? What do you think?

  • healthyhelper

    Thank you for featuring my recipe!!!

  • Amy

    I use Healthy & Fit 100% Egg Protein and it is the perfect gluten & dairy free option for me. I use it in all kinds of recipes for added protein in place of other flours. It comes in “natural” so it doesn’t conflict with other flavors. My favorite however is putting frozen berries in my food processor with the vanilla flavor for high protein “sorbet.” Yum!

  • Pamela Hernandez

    Sound great, thanks!

  • Pamela Hernandez

    Thank you for sharing it!

  • carla birnberg

    wait NO BAKE WHATWHAT?!? (clicks clicks clicks :-))

  • Pamela Hernandez

    Oh yeah…and they are delicious!

  • The Fit Fork

    I’ve never tried egg protein powder . . . but now I think I will!

  • Linz @ Itz Linz

    i don’t think i’ve ever tried an egg protein powder before… i’m not a huge fan of soy, but egg i could get down with!

  • Pamela Hernandez

    Glad to give you a new idea!

  • Pamela Hernandez

    I try not to overdo it on soy either but on occasion it’s an option. Eggs, in any form, I am all about!

  • GiGi Eats Celebrities

    I really used to adore egg white protein!!!!!!!! But alas, no more eggs for GiGi. And down with soy protein – it’s def NOT for me! I am not a fan of Soy Protein Isolate anyways!

  • Pamela Hernandez

    It’s about what works for each of us, right?

  • Elle

    I do use whey protein powder, mostly for drinking, and soy and hemp powders, mostly for creating sauces, cookies, bars, pancakes, etc. And I have used powdered egg whites occasionally for my smoothies too.

  • Pamela Hernandez

    All great choices!

  • Kierston

    I’ve tried neither types of protein. That said, I do enjoy my eggs :)

  • Sarah Kerner

    Egg protein — I’m very interested to try this! I love making smoothies when the weather gets warmer, but I’ve got to have some protein in them.

  • GiGi Eats Celebrities

    Yes yes! You and I are on the same page when it comes to that type of thinking, that’s FOR SURE :)

  • Pamela Hernandez

    Who doesn’t? :)

  • Pamela Hernandez

    You can also add liquid egg whites. Messier but you may already have them on hand.