Is whey protein or egg white protein really needed

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You guys are right, you dont have to have whey.. But you will see better results by consuming whey protein pwo then just whole foods alone. You can buy whey protein pretty cheap man. I buy 5 lbs at Sams Club for $27 and it last about a month. Take your whey shake within 20 minutes of finishing your workout and an hour or so later eat your whole foods. Whey is crucial imo you wont be disappointed.

Whey is essential to give you an edge. A high quality whey protein source such as ON is critical during your open window, which is immediatly after your workout. Your muscles are broken down and depleated post workout and the quick break down and absorbtion of whey gets into your blood stream and feeds your depleated muscles.

Whey PWO is NOT better than "whole food PWO".

Whey is good PWO as its absorbed so quick. However, its absorbed too fast and doesnt slow protein breakdown in the hours following your exercise. The net anabolic effect of casein PWO is superoir to Whey alone over a 24 hour peroid.

A mix of both Whey/Casein is best as you get the increase in protein synthesis from the Whey, then the dramatic slowing down of amino breakdown (catabolism), after exercise.

Dont buy into the supplement and marketin bullshit you read about Whey being some magical potion, its not.

Egg whites are composed of I believe 90% water/10% protein. That makes them easily digestable they also contain ALL essential amino acids. There one of the highest anabolic proteins available. A food source protein is always better then a shake...if you have the means to ingest cooked egg whites immediatly after a work out, by all means do it up! But just know that fast digesting carbs such as white bread can spike your insulin levels....which you want for muscle growth.

There is no evidence simple carbs are better than complex carbs PWO for an insulin boost. You can also not restore glycogen levels PWO. It takes far longer than that.