Protein powder is convenient. It is not required, and whole food should come first. But when meals fall short, a scoop in a shaker is an easy way to fill the gap.
How much protein do you need?
Sports nutrition guidance for people who train regularly often falls around 1.4 to 2 grams of protein per kilogram of body weight per day. That is roughly 0.6 to 0.9 grams per pound. Needs vary, so a registered dietitian or doctor can help you set a number that fits you.
The main types
- Whey concentrate. The most common and usually the lowest cost. It has a bit of lactose and fat.
- Whey isolate. Filtered further, with less lactose. A good choice if dairy bothers you a little.
- Casein. Digests slowly, so it is often used in the evening.
- Plant blends. Pea, rice or soy based. Look for blends, because they provide a fuller range of amino acids.
What to read on the label
- Protein per serving. Compare grams of protein per scoop, and check how big the scoop is.
- Added sugar. Some flavored powders add a lot.
- Ingredient list. A short list is easier to trust.
- "Proprietary blend." If the amounts are hidden, you cannot compare products.
- Third-party testing. NSF Certified for Sport and Informed Sport are two programs that test for banned substances and label accuracy.
Taste and mixing
Flavor is personal, so consider a small size first. A shaker bottle with a mixing ball helps avoid clumps. Mixing with milk or a banana makes a thicker shake, while water keeps it light.
When to use it
- After training, if your next meal is a while away.
- In the morning to boost a low-protein breakfast.
- As a snack with fruit or oats.
If you have a kidney condition, allergy or are on medication, check with your doctor first. See the nutrition page for products, or read about creatine.