Egg white protein is available in many powdered and liquid forms for use on its own or as part of a protein shake. In powdered form, egg is usually isolated from the white of the egg (albumen). Egg is a complete protein, with a biological value of 100, and egg whites (albumen) have a biological value of 88. Egg white protein digests at a medium rate somewhere between that of caseinates and whey, and is thus capable of increasing muscle protein synthesis as well as preventing muscle protein breakdown.

Given its nutritional profile, egg albumen is a great source of protein to individuals who are vegetarian, dieting or are lactose intolerant. However whilst egg albumen contains all the essential amino acids, the content of them is comparably lower than in milk proteins. Also, whilst egg albumen does contain each of the branched chain amino acids, they are not ideally balanced, meaning that it is not considered to be a good source of BCAAs and the human body does not use amino acids from egg whites as well as it uses milk proteins. Egg albumen is abundant in arginine which catalyses NO production which increases nutrient transport. Also, given that it contains high levels of sulphur, which is essential to hormonal pathways, it is a great source of protein for increasing lean muscle mass.

Typically egg albumen must go through a pasteurisation process in order to prevent contamination from salmonella, and to neutralise the protein avidin which binds to the B vitamin biotin , eventually causing biotin deficiency resulting in neurological symptoms, hair loss, dermatitis, and conjunctivitis. Research has shown that the structure of avidin remains stable at temperatures below 70 °C (158 °F). Above 70 °C (158 °F), avidin’s structure is rapidly disrupted and by 85 °C (185 °F), extensive loss of structure and ability to bind biotin is found. Therefore, if consuming non-pasteurised egg whites, always ensure that they are properly cooked. So next time you are looking for a way to increase protein intake, consider eggs as a valuable ingredient in your dietary regime.