Egg White Protein
Dehydrated egg white in powder form. Dairy-free, making it an alternative for those who cannot use whey or casein. Digestion speed is intermediate between whey and casein.
An ingredient with growing research
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Effects reported in research
Complete protein containing all essential amino acids
Lactose- and dairy-free for those with milk allergy or intolerance
Well-tolerated alternative to dairy proteins for non-egg-allergic individuals
Dosage & timing
- 20–35 g per serving with meals or post-exercise, adjusted within daily protein targets.
Cautions
- •Contraindicated for egg allergy.
- •Raw egg white contains avidin (biotin antagonist), but heat-treated powder inactivates it — not a concern with commercial powders.
Supporting research
Protein supplementation augments resistance-training-induced gains in muscle mass and strength (meta-analysis)
British Journal of Sports Medicine, 2018
A synthesis of 49 RCTs (1,863 participants). Protein supplementation significantly increased gains in lean mass and 1RM from resistance training; benefits plateaued beyond about 1.6 g/kg/day of total protein.
Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
Journal of Applied Physiology, 2009
ホエイ（加水分解）・カゼイン・ソイプロテインを摂取した後の安静時・運動後の筋タンパク質合成（MPS）を比較したRCT。ホエイは急速吸収・高ロイシン含量によりカゼイン・ソイより運動後MPSを有意に高めた。カゼインは吸収が遅く夜間の徐放性補給に適している。ソイはホエイとカゼインの中間的な特性を示した。
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