Lactoalbumin & egg albumin protein
Also known as: α-Lactoalbumin, alpha-lactalbumin, lactalbumin, Egg albumin, egg white protein, ovalbumin
Overview
α-Lactoalbumin and egg albumin are high-quality dietary proteins derived from animal sources, widely used as supplements for nutritional and functional purposes. α-Lactoalbumin, a whey protein found in milk, constitutes about 22% of human milk proteins and 3.5% of bovine milk proteins. Egg albumin, primarily ovalbumin, is the main protein in egg white. Both proteins are rich in essential amino acids and have high biological value. α-Lactoalbumin is notable for its tryptophan and cysteine content, potentially influencing neurotransmitter synthesis and antioxidant capacity. Egg albumin is heat-sensitive but highly bioavailable, supporting muscle protein synthesis. Research on α-Lactoalbumin is extensive, with systematic reviews available, while egg albumin has fewer large-scale RCTs but some controlled clinical trials.
Benefits
Increased protein intake, including α-lactoalbumin, supports gains in lean body mass (LBM), muscle strength, and physical performance in healthy adults, with meta-analyses showing statistically significant improvements (p < 0.05). Protein supplementation, including egg albumin, has been shown to improve nutritional markers in patients undergoing continuous ambulatory peritoneal dialysis (CAPD), indicating improved protein status. α-Lactoalbumin may improve sleep quality and cognitive function due to its high tryptophan content, though these effects require more robust clinical trials. Egg albumin supplementation may support immune function and recovery in clinical settings, but evidence is limited. Healthy adults engaging in resistance training benefit from α-lactoalbumin-containing whey protein for muscle mass and strength gains.
How it works
α-Lactoalbumin provides essential amino acids, especially tryptophan and cysteine, supporting muscle protein synthesis via mTOR pathway activation and glutathione synthesis for antioxidant defense. Egg albumin supplies complete amino acids for protein synthesis and may enhance serum albumin synthesis, improving nutritional status. Both proteins support skeletal muscle anabolism, immune function, and antioxidant systems. α-Lactoalbumin may also influence neurotransmitter pathways via tryptophan metabolism. Both proteins are highly digestible with rapid absorption of amino acids, though egg albumin is heat-sensitive and may denature with cooking, potentially affecting bioavailability.
Side effects
Both α-lactoalbumin and egg albumin are generally recognized as safe for consumption in typical dietary amounts and supplementation. Common side effects include rare gastrointestinal discomfort in sensitive individuals. Uncommon side effects (1-5%) include allergic reactions in individuals with milk or egg allergies. Rare side effects (<1%) include severe allergic reactions (anaphylaxis) in highly sensitive individuals. No significant drug interactions have been reported. Contraindications include allergy to milk proteins (for α-lactoalbumin) or egg proteins (for egg albumin). Caution is advised in individuals with known allergies; clinical populations should consult healthcare providers.
Dosage
A protein intake of approximately 1.2 to 2.0 g/kg/day total protein, including α-lactoalbumin or egg albumin sources, supports muscle maintenance and growth. Whey protein supplements often provide 20-30 g per serving; egg albumin supplements vary but typically 20-30 g per serving. Up to 2.5 g/kg/day protein intake is generally considered safe in healthy adults; higher doses require medical supervision. Post-exercise ingestion optimizes muscle protein synthesis. Whey protein powders rich in α-lactoalbumin are preferred for rapid absorption; egg albumin powders should be handled to preserve protein integrity. Co-ingestion with carbohydrates may enhance muscle protein synthesis. Adequate energy intake and resistance exercise enhance benefits.
FAQs
Is α-lactoalbumin better than egg albumin for muscle building?
Both are high-quality proteins; α-lactoalbumin (whey) is more rapidly absorbed and studied extensively for muscle synthesis, making it generally preferred in sports nutrition.
Are there allergy concerns?
Yes, milk allergy for α-lactoalbumin and egg allergy for egg albumin are contraindications.
When should I take these proteins?
Post-exercise timing is optimal for muscle recovery and growth.
How soon will I see results?
Muscle mass gains typically appear after several weeks of consistent intake combined with resistance training.
Can these proteins improve sleep or mood?
α-Lactoalbumin may support sleep and mood due to tryptophan content, but evidence is preliminary.
Research Sources
- https://academic.oup.com/nutritionreviews/article/76/6/444/4956472 – This systematic review and meta-analysis examined the effects of increased protein intake on lean body mass and muscle function in healthy adults. The study found statistically significant increases in lean mass and strength with protein supplementation (p < 0.05), although there was heterogeneity in protein sources and exercise protocols. The quality of the evidence was rated as moderate to high.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/jcsm.12922 – This meta-analysis investigated the impact of protein intake on athletic performance, focusing on muscle strength and endurance. The protein groups exhibited significant improvements in average speed and muscle glycogen levels. The study noted that energy matching between groups did not affect the results, suggesting that the protein itself was a key factor in the observed benefits.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1455728/full – This Bayesian meta-analysis examined the effects of protein intake on athletic performance, including muscle strength and endurance. Protein groups showed significant improvements in average speed and muscle glycogen. Energy matching between groups did not affect results. Evidence quality moderate.
- https://pubmed.ncbi.nlm.nih.gov/15796146/ – This open-label RCT assessed the impact of egg albumin supplementation on nutritional status in CAPD patients. The study demonstrated improved serum protein markers and nutritional outcomes over several weeks. The limitations include the open-label design and the specific patient population, which may limit the generalizability of the findings.
- https://pubmed.ncbi.nlm.nih.gov/3062358/ – This review discussed albumin biosynthesis and nutritional assessment, supporting the role of dietary protein, including egg albumin, in maintaining serum albumin levels and nutritional status. The review highlights the importance of adequate protein intake for overall nutritional health and the maintenance of serum albumin levels.