Egg protein C
The amino acid profile is reference-grade, but there are almost no supporting studies of the supplement
Citable fact
«Egg protein» — evidence level C. Dosage: In the only RCT - 20 g of egg white per day for 6 months. A practical guideline for trainees: 20-40 g per serving within 1.6-2.2 g/kg of protein per day. Source: PMID 34730461, permanent link to the source in the list below.
How it works
Egg white is a complete protein with about 8.5% leucine and high digestibility, which is higher than that of most plant proteins. Dried egg white contains almost no fat or lactose.
Dosage and intake
In the only RCT - 20 g of egg white per day for 6 months. A practical guideline for trainees: 20-40 g per serving within 1.6-2.2 g/kg of protein per day.
The timing is not critical: 20-40 g within a few hours after training or at breakfast is convenient.
Forms
Dried egg white (egg albumin) in powder or ready-to-drink beverages. Whole eggs provide the same protein more cheaply.
What is confirmed
- A complete amino acid profile and high digestibility
- In a 6-month pilot RCT, protein intake increased, and within the group grip strength and the number of pull-ups improved
- Contains no lactose or milk proteins - suitable for intolerance to them
Adverse effects and limitations
- In the same RCT, no between-group differences in muscle mass were obtained: the study was underpowered (29 participants, high dropout)
- The most expensive protein per gram among common ones
- The taste and smell of dried egg white limit its use
- Raw egg white is absorbed worse and binds biotin
Interactions
- Avidin from raw egg white binds biotin; heat treatment removes the problem
Who must not use it
- Under 18 years: Eggs in the diet are safe; a concentrated supplement is not needed by children.
- Pregnancy and lactation: Cooked eggs are safe; dried egg white has not been studied in pregnancy.
- egg white allergy
- chronic kidney disease with protein restriction
Sources
- Egg protein supplementation improved upper body muscle strength and protein intake in community-dwelling older adult females who attended congregate meal sites or adult learning centers: A pilot randomized controlled trial · Ullevig SL, Zuniga K, Austin Lobitz C · Nutrition and health, 2022 · PMID 34730461
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults · Morton RW, Murphy KT, McKellar SR · British journal of sports medicine, 2018 · PMID 28698222
See also
Open in the app
This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.