Also known as: Egg white protein, Albumen, Ovalbumin, Dried egg white
Muscle & RecoveryStrong evidence
Dried egg white protein, the original reference standard against which other proteins were scored. Dairy-free, complete, moderately paced, and largely displaced by whey on cost and taste rather than on quality.
Typical dose
25.0–40.0 g per day
Any time; digestion rate sits between whey and casein
What it is
Egg albumin is the protein from egg whites, spray-dried into powder. Ovalbumin is the main constituent, making up over half of it, alongside conalbumin, ovomucoid and lysozyme.
For decades whole egg protein was the reference against which every other protein's quality was measured, scored at 100 with everything else rated relative to it. Whey later scored higher on newer scoring systems, but that history reflects how good egg protein genuinely is.
Its main practical role now is as the dairy-free animal protein option: complete, well absorbed, and suitable for anyone avoiding milk who does not want to move to plant protein. It is also the reason bodybuilders ate egg whites by the dozen before powders were widely available.
How it works
Egg albumin is a complete protein containing all nine essential amino acids in good proportion, with high digestibility. It supplies both the leucine signal and the full material needed to build muscle protein.
Its digestion rate sits between whey and casein. It does not spike amino acids as sharply as whey, nor release them as slowly as casein, which makes it a reasonable general-purpose protein without being optimal at either end.
Leucine content is around 8 to 9 per cent, lower than whey's 10 to 12 per cent, meaning a marginally larger serving is needed to reach the same leucine threshold. Raw egg white contains avidin, which binds biotin and prevents its absorption; commercial powders are pasteurised, which inactivates it.
What the evidence shows
Egg protein has a long and solid evidence base for supporting lean mass and strength alongside resistance training, as would be expected of a complete, highly digestible animal protein.
Direct comparisons with whey generally show whey producing a slightly larger acute muscle protein synthesis response, attributable to its higher leucine content and faster digestion. Over longer training studies with matched total protein, differences largely disappear.
The reason egg albumin occupies a small share of the market is not that it works less well. It costs more per gram of protein than whey, mixes less pleasantly, and has a distinctive taste. Those are commercial reasons rather than nutritional ones, and it remains a genuinely good protein for anyone avoiding dairy.
Dosing
A serving of 25-40 g of protein covers the leucine threshold. Because egg albumin is slightly lower in leucine than whey, aim toward the upper end rather than the lower.
It mixes best in a shaker with plenty of liquid and tends to foam considerably — letting it stand for a minute after shaking helps. The taste is distinctive and most people find it works better in flavoured products or blended into food than taken plain in water.
It is a sensible base protein for anyone avoiding dairy who still wants a complete animal protein, and a reasonable component in blends where a moderate digestion rate is wanted.
At a glance
Common forms
Spray-dried egg white powder, Instantised egg albumin, Within blended protein powders, Liquid pasteurised egg whites
Half-life / duration
Amino acid release sustained over roughly 3 hours
Timing
Any time; digestion rate sits between whey and casein
Competition status
Permitted — not on the WADA Prohibited List
Category
Muscle & Recovery
Safety and side effects
Egg albumin is a food and is well tolerated. Digestive complaints are less common than with dairy proteins, since it contains no lactose, though some people find it produces gas.
Egg allergen declaration is mandatory, and egg is one of the more common food allergens. Anyone with an egg allergy must avoid it entirely.
Commercial powders are pasteurised, which addresses both the raw egg safety question and the avidin issue. Raw egg whites are a different proposition and not something to substitute in.
Who should avoid it
Egg allergen declaration applies; avoid entirely with an egg allergy. Not suitable for vegans. Speak to your doctor about protein intake if you have been told your kidneys are not working normally. Use pasteurised products rather than raw egg white.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
