Supplement analysis backed by scientific evidence · PT

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Moderate evidencePhysical performance

Egg White Protein

Egg white is a top-tier complete protein (PDCAAS 1.0) and a clean dairy-free option, but supplement-specific trials are scarce and the best-known one found no advantage over carbohydrate at a low 15 g dose.

What the science says

  • A low-dose trial in athletes found no advantage over carbohydrate Limited evidence

    Thirty female collegiate athletes took either 15 g egg white protein or 17.5 g maltodextrin daily before training for 8 weeks. Fat-free mass and 1RM strength (leg curl, leg extension, squat, bench press) improved in both groups with no between-group difference; only serum urea and citrulline distinguished the protein group. A small dose in athletes already eating adequate protein is the most likely explanation.

  • Works to the extent it raises total protein intake Strong evidence

    Across 49 RCTs in 1,863 adults, supplemental protein during resistance training added 0.30 kg fat-free mass and 2.49 kg to 1RM, with no additional benefit past roughly 1.6 g/kg/day total intake. Egg white is a complete protein with about 8-9% leucine, so it should perform like other high-quality proteins at adequate doses.

  • Useful when dairy and soy are off the table Moderate evidence

    Egg white protein is fat-free and cholesterol-free (the cholesterol is in the yolk) and contains no lactose or soy, making it a practical high-quality option for people with dairy allergy or lactose intolerance.

Dosage & safety

Studied dose20-40 g per serving; acute muscle protein synthesis work with egg protein typically uses 20-30 g. Total daily protein of 1.4-2.0 g/kg is what matters most.
SafetyEgg is a major allergen. Never use raw egg whites: they carry salmonella risk and contain avidin, which binds biotin - use pasteurized or spray-dried powders. Sulfurous smell, taste and flatulence are common complaints. No meaningful drug interactions.

Scientific references

Where to buy

NOW Foods, Sports, Egg White Protein with BCAAs, Protein Powder, Unflavored, 1.2 lbs (544 g)

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