Get Your Personalized Supplement StackSupplement Stack Quiz

Egg White Powder

Also known as: Egg white powder, dried egg white, powdered egg albumen, Egg Albumen

Overview

Egg white powder is a dehydrated form of egg albumen, primarily composed of proteins such as ovalbumin, ovotransferrin, ovomucoid, and lysozyme. It is produced by drying liquid egg white, preserving its high protein content while removing fat and cholesterol. Naturally sourced from chicken eggs, it is primarily used as a protein supplement to support muscle protein synthesis, recovery, and physical performance, especially in resistance training or high-intensity functional training (HIFT). Key characteristics include a high concentration of essential amino acids, notably leucine (~8.1%), which is critical for muscle protein synthesis. Research on egg white powder as a supplement is moderate in maturity, with several randomized controlled trials (RCTs) and some systematic reviews/meta-analyses available, though fewer than for whey or casein proteins. The quality of evidence is moderate, with some well-designed RCTs but a relative scarcity of large-scale meta-analyses specifically on egg white powder.

Benefits

Egg white powder primarily supports muscle protein synthesis and recovery after resistance or high-intensity training. One randomized controlled trial (RCT) showed that supplementation with egg white protein (0.6 g/kg/day) during 6-week HIFT improved training load capacity comparably to whey protein. It may also improve muscle strength and physical performance, though effects on muscle hypertrophy and body composition are less consistent; one study found no significant changes in muscle strength or body composition compared to a carbohydrate placebo. Secondary benefits include the modulation of serum free amino acid concentrations, indicating enhanced amino acid availability post-supplementation. Benefits have been observed in trained individuals undergoing resistance or functional training, with effects in untrained populations or the elderly requiring further research. Effect sizes for strength and performance improvements are generally small to moderate, with some studies reporting no statistically significant superiority over other protein sources or placebo. Benefits are typically observed over intervention periods of 6 to 12 weeks.

How it works

Egg white protein provides essential amino acids, particularly leucine, which is crucial for activating the mTOR pathway, a key regulator of muscle protein synthesis. Upon ingestion, it is rapidly digested and absorbed, leading to increased plasma amino acid levels that promote muscle repair and growth. This rapid availability of amino acids facilitates the anabolic processes necessary for muscle recovery and adaptation following exercise. Additionally, egg white contains bioactive peptides that may possess antioxidant and antimicrobial properties, although these specific effects are less extensively studied in the context of supplementation.

Side effects

Egg white powder is generally considered safe for healthy adults when consumed in typical supplemental doses. The most significant contraindication is a pre-existing egg protein allergy, in which case the supplement should be avoided entirely. Common side effects are rare but can include allergic reactions in individuals with known egg allergies, manifesting as digestive upset, skin rashes, or more severe systemic reactions. No significant adverse effects or drug interactions have been reported in controlled clinical trials. There are no special considerations for pregnant or lactating women beyond general protein intake recommendations, but consultation with a healthcare provider is always advisable. Individuals with kidney conditions should consult a doctor before increasing protein intake.

Dosage

The minimum effective dose observed in studies is approximately 0.6 grams of protein per kilogram of body weight per day, often split into two doses. Optimal dosage ranges align with general protein supplementation guidelines for muscle support, typically falling within 1.2–2.0 grams of total protein per kilogram of body weight per day, with egg white powder contributing a portion of this intake. The timing of supplementation relative to exercise does not appear to be critical for long-term adaptations; consistent daily intake is more important than immediate pre- or post-exercise consumption. Egg white powder is typically administered as a reconstituted powder mixed with liquid or as a liquid supplement. It is important not to exceed recommended protein intake levels without professional guidance.

FAQs

Is egg white powder as effective as whey protein?

Studies show comparable effects on muscle performance and recovery when matched for protein content, suggesting similar efficacy for muscle support in trained individuals.

Does it cause allergies?

Yes, individuals with a known allergy to eggs should avoid egg white powder, as it is derived directly from egg whites and can trigger allergic reactions.

When should it be taken?

Timing is flexible; consistent daily intake is more important for long-term benefits than immediate pre- or post-exercise consumption. It can be taken at any time of day.

Will it increase muscle mass?

It can support muscle maintenance and modest gains when combined with resistance training, but its effects on muscle hypertrophy may be less pronounced compared to some other protein sources.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC12074003/ – This randomized controlled trial (Papadopoulos et al., 2022) found that egg white protein supplementation (0.6 g/kg/day) improved training load and cardio load similarly to whey protein in individuals undergoing high-intensity functional training over 6 weeks. The study suggests comparable efficacy between egg white and whey protein for performance metrics, despite a small sample size and short duration.
https://www.semanticscholar.org/paper/Effects-of-Egg-White-Protein-Supplementation-on-and-Hida-Hasegawa/f81b6159fb627ae6698f8dc5a819c8ed933a4b9e – This randomized controlled trial (Hida et al., 2012) involving 40 adults over 12 weeks indicated that egg white protein supplementation altered serum amino acid profiles but did not significantly improve muscle strength or body composition compared to a carbohydrate placebo. The study highlights the amino acid availability but suggests limited direct impact on strength or body composition in this context.
https://www.nature.com/articles/s41430-022-01250-y – This systematic review and meta-analysis (Morton et al., 2022) concluded that protein supplementation generally improves recovery from resistance exercise-induced muscle damage. While comprehensive, specific data on egg white protein within this meta-analysis was limited, indicating a need for more targeted research on this specific protein source.