Egg White Protein (Albumin)

Summary

Egg white protein is a complete source of amino acids, lactose-free, and has a moderate absorption rate between whey and casein.
👉 Ideal for muscle recovery and for those seeking a clean, easily digestible non-dairy option.

🟢 What It Does (Strong Evidence)

• Effectively supports muscle protein synthesis (MPS) post-workout.
• Excellent alternative for individuals with lactose intolerance.
• Provides a gradual amino acid release, useful between meals.

🟡 What’s Unclear (Gray Areas)

• Slightly lower anabolic effect per gram than whey due to lower leucine content.
• Taste and digestibility can vary depending on processing (pasteurization, instantization).
• Few long-term comparative studies with other protein sources.

🔴 What It Doesn’t Do

• Does not replace a balanced diet rich in natural protein sources.
• Does not increase strength without proper resistance training.
• Does not induce fat loss without a calorie deficit.

Dosage & Use (Non-prescriptive)

• Typical serving: 25–40 g per dose (≈20–30 g protein).
• Aim for 1.4–2.0 g/kg/day total protein (from all sources).
• Timing: post-workout, snack, or morning on an empty stomach.
• Tolerance tip: start with ½ serving and increase gradually.
• Forms: pasteurized powders (plain, chocolate, vanilla).
  Check for >80% protein content and moderate sodium levels.

💣 Upper Limit (UL)

Note: $Beyond this level, no proven benefit for muscle gain and potential increase in renal load.
For healthy athletes, an intake around 1.6 g/kg/day (all sources) is generally optimal.

Safety

• Well tolerated except in cases of egg allergy.
• Low in fat and carbohydrates.
• Sodium content may vary between brands.
• Suitable for lactose-free and low-FODMAP diets.

Risks & Interactions

• Possible egg allergy — avoid if you have a history of allergic reactions.
• Some commercial powders may contain higher sodium levels; check the label.
• No significant drug interactions reported at standard doses.
• Monitor total protein intake if you have kidney conditions (consult a physician).

Quality Tips

• Choose traceable sources (e.g., cage-free or antibiotic-free eggs).
• Check protein content (>80%) and natural flavoring.
• Avoid powders with heavy artificial sweeteners or excessive additives.
• Home option: use pasteurized liquid egg whites for smoothies or light cooking.

Sources

• PubMed — Dietary protein & muscle protein synthesis
• EFSA / ODS — Protein intake guidelines