Egg protein was the gold standard in sports nutrition for many years, until it was supplanted by whey. But this product remains unique in its properties and deserves the attention of today’s athletes.
Why Egg Protein Is the Gold Standard
Egg protein has a biological value of 100—the highest score, which serves as the benchmark for comparing other proteins. Whey protein has a score of 104–110, but egg protein remains a classic thanks to its ideal amino acid profile.
- A full spectrum of essential amino acids
- High leucine content for muscle protein synthesis
- Lactose-free—suitable for people with lactose intolerance
- Slow absorption—3–4 hours
Benefits for Athletes
Unlike fast-acting whey protein, egg protein provides sustained muscle nourishment. This makes it ideal for consumption between meals or before bed. Studies show that a combination of fast- and slow-acting proteins yields better results for muscle growth.
Disadvantages and Characteristics
The main downsides of egg protein are its higher price and distinctive taste. It can also cause bloating in some people due to how it’s digested. It doesn’t mix as well as whey, so you’ll need a blender or a shaker with a metal ball.
When to Choose Egg Protein
- Lactose intolerance or dairy intolerance
- Need for a slow-release protein for sustained muscle nourishment
- A low-carb diet
- Desire to diversify protein sources
