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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.

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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.

How to take it

TimingTiming does not matter; 20–40 g anywhere within a few hours of training is enough.
With food?Either way — egg protein does not need a meal.
Worth knowingMix it with a strong flavour or coffee; the sulfurous smell and taste are the usual reason people abandon the tub.

Interactions

With other supplements

  • biotin

    avidin in raw, unpasteurized egg white binds biotin and blocks its absorption use only pasteurized or spray-dried powder — properly processed products do not have this problem

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Is egg white protein good for building muscle?

Egg white protein is a complete protein (PDCAAS 1.0) that should build muscle like other high-quality proteins when it raises your total intake, though supplement-specific trials are scarce. The best-known trial, using a low 15 g daily dose in female athletes, found no advantage over carbohydrate.

How much egg white protein per serving?

Take 20-40 g of egg white protein per serving; muscle protein synthesis studies with egg protein typically use 20-30 g. Total daily protein of 1.4-2.0 g/kg matters more than any single serving.

Is egg white protein a good dairy-free option?

Yes. Egg white protein contains no lactose or soy and is fat-free and cholesterol-free, making it a practical high-quality choice with dairy allergy or lactose intolerance. Egg itself is a major allergen, though.

Can I use raw egg whites instead of egg white protein powder?

No. Raw egg whites carry salmonella risk and contain avidin, which binds biotin and blocks its absorption. Use pasteurized or spray-dried egg white protein powders, which do not have this problem.

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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