Guide to Egg White Protein Powder for Bodybuilding

Egg white protein powder is a popular supplement among bodybuilders and fitness enthusiasts –  that much is true. It is a pure and natural source of protein that is easy to digest and has a range of benefits for muscle growth and recovery.

But is it your best option when it comes to protein supplementation, and is there more to know about it? Let’s find out.

What is Egg White Protein Powder?

Egg white protein powder is a dietary supplement produced from dried and powdered egg whites. It is a rich protein source, containing all the essential amino acids needed for optimal muscle growth, recovery, and repair.

Since egg whites are made up of water, protein, and minerals, with the majority of the egg white’s composition being water and protein, it’s relatively easy to make this protein powder.

To make it, the egg whites are first separated from the yolk and then dried using a process such as spray drying or freeze-drying. This process removes the water and leaves behind a concentrated powder that is high in protein, free of cholesterol, and super easy to digest and absorb.

Benefits of Egg White Protein Powder for Bodybuilding

Egg white protein powder offers a range of benefits for bodybuilders and fitness enthusiasts, including:

Muscle Growth and Recovery

Like any other protein powder, egg white protein powder is high in essential amino acids, including leucine, isoleucine, and valine, which are essential for protein synthesis leading to muscle growth. In other words, this supplement helps to repair and build torn muscle tissue after intense workouts (which is how the muscle grows in the first place) by providing the body with the necessary building blocks for muscle growth.

Low in Fat and Carbs

It is also low in fat and carbohydrates, making it a stellar option for those looking to build muscle while maintaining a strict diet. As you know, increasing your protein intake while watching your macros is the best way to gain lean muscle mass without putting on too much extra weight. Unless dirty bulking is your goal…

Easy to Digest

Another thing about egg protein powder is that it is easily digested and absorbed by the body. In fact, egg white protein shares the number-one spot with whey protein, with its PDCAAS (protein digestibility-corrected amino acid score) being 1.0. [1] In layman’s terms, that’s as good as it gets when it comes to how easy it is to digest and absorb a certain protein.


Contrary to popular belief, egg white protein powder is actually cholesterol-free. Despite coming from eggs, the cholesterol is found in the yolk, not the white.

So, if you’re worried about messing up your LDL levels, you shouldn’t be. In fact, even if you were to consume whole eggs on a daily basis, you probably have nothing to worry about unless you’re eating them in excess.

Antioxidant Properties

Finally, egg white protein powder is also rich in the amino acid cysteine, which is known to aid in the production of glutathione, a powerful antioxidant. [2] This can help to protect the body from damage caused by free radicals and may support overall health and well-being. So, supplementing with egg white protein powder isn’t just about building bulging muscles.

Is Egg White Protein a Complete Protein?

Yes, egg white protein is a complete protein containing all nine essential amino acids your body needs and isn’t able to produce on its own.

This is also one of the reasons why proper protein supplementation, in this case with egg white protein powder, means you should never spend your money on BCAAs.

Is Egg White Protein Powder Good for You?

Egg white protein powder is a good option for those looking for a natural and easily digestible source of protein. So, it is good for you.

It can be beneficial for muscle growth and recovery, and it can even aid in weight loss.

However, it is important to check the ingredient list for any added sugars or artificial ingredients, as those are widely present in many fitness supplements.

Also, it’s important to note that supplements alone are not enough to support your overall well-being or fitness journey, and you should always couple them with proper nutrition, healthy sleep, and an active lifestyle.

How to Use Egg White Protein Powder

Egg white protein powder can be used in a variety of ways, such as adding it to shakes, smoothies, or even meal prep. You can easily use it as a substitute for whole eggs in recipes.

As for when and how much you should use, that depends.

As a general rule of thumb, as long as you’re getting enough protein to support muscle growth, which is around 1 gram of protein per one pound of body weight, you should be golden.

Timing isn’t all that important, despite anecdotal evidence suggesting you should take your protein an hour before a workout or within an hour of finishing one.

How Does Egg White Protein Compare to Whey Protein?

Out of all whey protein replacements, it’s safe to say that egg white protein powder is the most suitable replacement.

Since both are complete proteins and their PDCAAS is identical, you shouldn’t expect any noticeable performance difference.

That said, there are some instances where one might prefer egg white protein over whey.

Reasons Why Someone Would Choose to Use an Egg White Protein Powder

The main reason why one would go for an egg white protein powder is if they have an intolerance to dairy, as that would make whey protein out of the equation.

There are also those who might opt out of whey protein because they don’t necessarily want to use bovine-sourced products, either due to ethical or environmental concerns.

Best Egg White Protein Powders

If you want to give these a try, here are three great options handpicked by us:

Naked Nutrition Egg White Protein
Naked Egg White Protein Powder

If you want the purest egg white protein powder, Naked Nutrition’s Egg White Protein should be your go-to option. This protein is pure egg white protein with the only added ingredient being sunflower lecithin to help with mixability. With this protein, you’ll get 110 calories per serving, 0 grams of fat, 2 carbs, and 25 grams of protein. 

Jay Robb Egg White Protein
Jay Robb Egg White Protein Powder

Jay Robb’s protein powder contains 24 grams of protein per scoop. Unlike the previous option, it does contain a couple of extra added ingredients. It’s made with sunflower lecithin, xanthan gum, and stevia leaf extract. It also has a bit of cholesterol too. However, it’s still a great choice.

PaleoPro Protein Powder
PaleoPro Egg White Protein Powder

This one’s also not egg whites only, but it’s a great choice. Made from egg whites and grass-fed beef, with some sunflower lecithin, a scoop of PalePro protein powder will get you 26 grams of protein, making it the “hardest-hitting” out of the three.


As you can see, egg white protein powder is not just an excellent whey protein alternative – it’s a great standalone product. It comes with a great amino acid profile, it’s often affordable, and most importantly, it will help you reach your goals.

What to Read Next

Want to know how egg white protein stacks up to whey? We wrote a whole article on it here.

Egg White Protein vs. Whey Protein
Egg White Protein vs. Whey Protein

Want to learn about other whey protein alternatives? Get all the information in this article.

What are the Best Whey Protein Alternatives?
Whey Protein Alternatives

Whey protein is the most well-known protein powder. If you want to learn everything there is to know about this powerhouse supplement, we wrote a whole article on it. Check it out.

Complete Guide to Whey Protein
Complete Guide to Whey Protein
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