Gone are the days when protein powders were reserved exclusively for bodybuilders. Today, protein supplements are a hot topic, and one of the most frequent questions I’m asked, multiple times a day. It’s no surprise—there's a lot of buzz surrounding protein (and yes, there are many benefits to it). However, with the overwhelming variety of protein supplements on the market, it’s easy to feel like they’re something we must or should take to be healthy.
My goal with this guide is to help you make a more informed decision about whether protein powders are right for you and how to incorporate them wisely into your routine.
How much protein do you need each day?
The importance of adequate protein in our diet is largely known and understood- to support muscle repair and growth, hormone production, support immunity, satiety- to name a few! I'm not going to go into that today! The Population Reference Intake (PRI) refers to the recommended amount of a specific nutrient that most people in a given population need to maintain good health, depending on factors like age and sex. For the general adult population, the PRI for protein is 0.83g per kilogram of body weight per day (EFSA). However, athletes or those who have the goal of weight loss or to build muscle require more protein typically between 1.2-2.0g/kg of bodyweight. So for someone who is 65kg they require 78-130g of protein per day.
Do you need to take protein powder?
My philosophy centers around a food-first approach, focusing on getting your protein from whole foods whenever possible. This way, you’re not only meeting your protein needs but also benefiting from other essential nutrients. For example, eating yoghurt provides protein, along with calcium and other valuable nutrients. Protein powders are not essential and it is possible to meet your requirements from food.
However, protein powders can be helpful in certain situations, such as for individuals with higher protein needs (e.g., very active people), those following a plant-based diet, or anyone with a busy, on-the-go lifestyle.
I want to touch on essential amino acids (EAA), these are the building blocks of protein, there are 9 of them. As the name suggests 'essential', they cannot be made in the body so you must get them from food! Amino acids will help to build muscle. Animal proteins typically contain EAA however, it can be more challenging with plant protein and you may need to combine different types together!
Types of protein powders
The most common animal based protein powders are whey and casein. Cow’s milk protein is about 20% whey protein 80% casein protein.
Whey is probably one of the most popular types of protein powders, often referred to as the 'gold standard'. Whey protein is a byproduct of the cheese-making process, created when cow’s milk is separated into curds (solids) and whey (liquid). Whey is absorbed quickly- so gets to work fast in the body. It provides a variety of essential amino acids (building blocks of protein) and contains leucine which is critical for building muscle.
Casein is also derived from dairy but is absorbed slowly in the body. For this reason, it is often recommend to consume it before bed.
Common types of plant based protein powders
Before we dive into to plant based protein powders some good sources of plant-based protein include- tofu, tempeh, edamame, textured vegetable protein as well as legumes such as peas, beans and lentils.
Soy is a great plant based protein powder as it is a naturally complete protein, unlike some other plant proteins.
Pea: Research indicates that pea protein and whey protein support similar levels of muscle gain.
Some points to consider
Ideally try to find an option that contains >20g protein per serving.
If you compete in sport, you should only use batch-tested options. This website can guide you on this.
Whey protein is low in lactose however, even the smallest bit can cause issues for people with lactose intolerance, so bear this in mind!
Protein powders typically contain low calorie sweeteners like xylitol, mannitol or sorbitol isolate or hydrolysate which can cause some issues like bloating for some people.
Summary
If you are spreading your protein intake throughout the day, aiming for a good source at each meal and meeting your total daily requirement from a variety of protein sources, then my advice would be to choose a protein that meets your cost, taste, and personal preference.
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