Protein Powder

Protein powder is a dietary supplement designed to support muscle growth, recovery, and overall health. Made from sources like whey protein, casein, or plant-based proteins, it delivers essential amino acids that your body needs for tissue repair, hormone production, and muscle synthesis. As a versatile option, protein powder can be mixed into shakes, smoothies, or recipes like pancakes. According to Wu (2016), dietary proteins are digested into amino acids, dipeptides, and tripeptides, which are absorbed to fuel muscle recovery and growth.

Wu, G. (2016). Dietary Protein Intake and Human Health. Food & Function, [online] 7(3), pp.1251–1265.

Protein powder offers numerous benefits, including:

• Muscle Growth and Repair: Protein powder provides a concentrated source of amino acids, essential for stimulating muscle protein synthesis and supporting recovery after workouts.
• Convenient Nutrition: It’s an easy way to meet your protein intake goals, especially for athletes or those with busy lifestyles.
• Immune Support: Amino acids derived from protein supplements, such as glutamine, help maintain healthy immune function.

As Wu (2016) highlights, protein powders like whey protein isolate and casein protein powder are excellent choices for building and maintaining lean muscle mass.

Wu, G. (2016). Dietary Protein Intake and Human Health. Food & Function, [online] 7(3), pp.1251–1265.

Protein powder is safe for most people, but there are some considerations:

• Digestive Issues: Products containing lactose, such as whey concentrate, may cause bloating or discomfort for those who are lactose-intolerant. Opt for lactose-free protein powder or plant-based protein powder if sensitive.
• Overconsumption Risks: Exceeding 2 g/kg/day may strain kidneys or liver in individuals with pre-existing conditions (Wu, 2016). Stick to recommended serving sizes to avoid complications.

Selecting the right type of protein supplement for your body ensures maximum benefit with minimal side effects.

Wu, G. (2016). Dietary Protein Intake and Human Health. Food & Function, [online] 7(3), pp.1251–1265.

Protein needs vary based on your activity level, weight, and goals:

• General Population: 0.8 g/kg/day is sufficient for sedentary individuals.
• Athletes: Endurance athletes may require up to 1.4 g/kg/day, while strength-training individuals can aim for 1.6–2.0 g/kg/day (Wu, 2016).

For those with higher protein needs, supplements like whey protein isolate or plant-based protein powders can help fill nutritional gaps.

Wu, G. (2016). Dietary Protein Intake and Human Health. Food & Function, [online] 7(3), pp.1251–1265.

Timing your protein intake can enhance its effectiveness:

• Post-Workout: Wu (2016) recommends consuming fast-digesting proteins, such as whey protein powder, within 30–60 minutes after exercise to boost muscle recovery.
• Before Bed: Casein protein, a slow-digesting option, helps maintain muscle repair overnight.
• Meal Replacement: Add protein powder to meals or snacks to hit your daily goals with ease.

Experiment with timing to discover what works best for your routine and fitness objectives.

Wu, G. (2016). Dietary Protein Intake and Human Health. Food & Function, [online] 7(3), pp.1251–1265.

Protein powders are available in various types to suit different needs:

1. Whey Protein: Ideal for post-workout recovery due to its fast absorption and high amino acid content.
2. Casein Protein: Perfect for sustained release, making it an excellent choice for nighttime recovery.
3. Plant-Based Protein: Vegan-friendly and gentle on digestion, suitable for those with dietary restrictions.

Wu (2016) emphasises that high-quality proteins like whey and casein are rich in essential amino acids, making them ideal for muscle growth and repair.

Still not sure on the various types? Discover our Top 10 Protein Powders and our Top 10 Vegan Protein Powders. 

Wu, G. (2016). Dietary Protein Intake and Human Health. Food & Function, [online] 7(3), pp.1251–1265.

There are a lot of protein powders on the market, so it can be hard to decide which are the best protein powders for you. Rather than considering what the best protein powders are, consider your goals and food intolerances. Whether you are looking to build lean muscle mass or looking for a fast-digesting protein, the protein powder that is best for you will factor these into account.

Choosing the right protein powder depends on your fitness goals and dietary needs:

• Muscle Growth: Choose fast-digesting whey protein isolate for post-workout recovery.
• Sustained Release: Opt for casein protein powder for long-lasting amino acid delivery.
• Dietary Preferences: Select lactose-free or plant-based protein powder if you’re sensitive to dairy.
• Weight Management: Consider low-calorie or meal replacement shakes to support your goals.

High-quality protein powders rich in essential amino acids provide the best results for both athletic and everyday needs (Wu, 2016).

Need more guidance? Uncover our Education Hub and blog articles like Buying Guide: Protein Powder or Everything you need to know about protein powder.

Wu, G. (2016). Dietary Protein Intake and Human Health. Food & Function, [online] 7(3), pp.1251–1265.

Protein powder is a dietary supplement made from a variety of protein sources. The most common protein sources used in protein powder are whey, casein, soy, and egg. Protein powder can also be made from plant-based protein sources such as rice, peanut, pea, and hemp.

However, most protein supplements will contain various other macronutrients and ingredients that help to boost overall health and wellness. Common ingredients can include collagen, MCT oils, vitamins, minerals and amino acids.

There is no simple answer to this question as the safety of protein powder depends on a variety of factors, including the type of protein powder, the quality of the protein powder, how it is used, and the individual's own health and fitness goals. Generally speaking, protein powder is safe for most people when used in moderation and as part of a healthy diet and exercise program. We recommend always reading the label for any concerns about ingredients or allergens.

Protein powder is generally made by extracting protein from sources like soybeans, eggs, or milk, and then drying and grinding it into a fine powder. The powder can be mixed with water, milk, or other liquids, and consumed as a shake, smoothie or used in baking.

In determining how often you should take protein powder depends on a few variables. First, consider your goals. Are you trying to lose weight, gain muscle, or just maintain your current weight? Next, consider your activity level, as this will also play a role in how much protein you need. The general rule of thumb is that you should consume 0.8 grams of protein per kilogram of body weight.

Generally, when stored correctly many protein powders can last up to 9 months, or longer in cases of less humidity and other factors (Tunick, M et al. 2016).However, it is always best to check the label for expiration dates and check for any signs of spoilage if you are concerned.

Tunick, M et al. 2016, ‘Physical and chemical changes in whey protein concentrate stored at elevated temperature and humidity’, J Dairy Sci, accessed 12 Oct 2022.

Protein powder is a dietary supplement that is most commonly used by athletes and bodybuilders. However, it can also be used by people who are looking to increase their protein intake, are needing a convenient protein source throughout the day or are looking to increase their lean muscle mass.

While consuming protein powders is generally considered safe, there are a few groups of people who may want to avoid certain protein powders. Depending on the protein powder, these can include pregnant women, children, and people with kidney or liver problems. If you have any concerns it is recommended that you consult your healthcare professional to discuss if a protein powder is suitable for you.

There are many different types of protein powders on the market, and each one has its own unique set of benefits, whether your goal is to lose weight, increase your lean muscle mass or improve your gut health.

However, there are some general benefits that all protein powders offer, and these are the ones that tend to benefit most people. One of these is that protein is an essential macronutrient that helps to maintain a healthy weight, build lean muscle mass, repair the body tissues and more (Lonnie, M et al. 2018).

Lonnie, M et al. 2018, ‘Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults’, Nutrients, accessed 12 Oct 2022.