Protein
Protein powder in whey concentrate, whey isolate, casein and plant blends, plus ready-made shakes. We explain which form suits your routine, how much protein a serving really gives you and when to take it.Read more →
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Choosing a protein powder that fits your routine
Protein is one of the three macronutrients in food, next to fat and carbohydrate. Your body breaks it down into amino acids and uses them to renew tissue, including muscle. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. It also contributes to the maintenance of normal bones. A powder does nothing that eggs, fish or lentils cannot do. It is simply quicker and easier to measure, which is why it sits inside our sports nutrition range.
The forms differ more than the tubs suggest
- Whey concentrate: the least filtered form. It keeps some milk sugar and fat, and usually costs the least per gram of protein.
- Whey isolate: filtered further, so most lactose is removed. Lighter texture, and often easier if dairy sits heavily with you.
- Casein: thickens in the stomach and digests slowly over several hours. Many people use it in the evening or before a long gap without food.
- Plant blends: usually pea with rice, soy or pumpkin. Two sources together cover the amino acids that pea alone is low in.
- Clear whey and bottled shakes: light, juice-like drinks. Convenient rather than cheap.
One number on the label tells you more than the flavour list: protein per 100 g. A tub with 70 g per 100 g and a tub with 90 g per 100 g look identical on a shelf, yet the second gives you a third more protein per scoop. Compare that figure first, then the price per kilo. If mixing a shake is the step you keep skipping, ready-made protein drinks solve a practical problem, not a nutritional one.
How we choose the protein we stock
We look at three things: the form, the protein per serving, and whether the extras earn their place. We prefer tubs that state protein per 100 g, because that is the only fair way to compare price. With plant protein we carry blends of two or more sources rather than pea on its own, since a single plant protein is usually short on one or two amino acids. We buy directly from the brands, so what arrives is authentic, and our compliance team checks every label before a product goes live. You can read how we select brands.
Who protein powder suits, and what to expect
It earns its place when your daily total is hard to reach: you train several times a week, you eat plant-based, your appetite is small, or you are older and want to hold on to muscle. Be honest about the limits. Added to a diet that already contains plenty of protein, a shake mostly adds calories. Nothing in a tub replaces consistent training or sleep.
Give a new routine four to six weeks before you judge it, and judge it on the whole picture: strength in the gym, how full you feel, whether you actually enjoy drinking it. Taste and texture decide whether the tub gets finished, so start with one flavour before buying in bulk. If you train for strength and want a second, well-studied addition, creatine monohydrate is the usual next step.
Frequently asked questions
What is protein powder and who is it for?
Protein powder is a concentrated protein made from milk (whey or casein) or from plants such as peas, rice and soy. It is food in a convenient form, not a medicine. It suits anyone who finds their daily protein target hard to reach: people training several times a week, plant-based eaters, people with a small appetite, and older adults who want to keep muscle. Protein contributes to the maintenance of muscle mass. If your meals already cover your needs, a powder adds convenience rather than results.
How much protein do I need each day?
The European food safety authority (EFSA) sets a reference intake of 0.83 g of protein per kilo of body weight per day for healthy adults. That is a baseline for the general population, not a training target. People who train hard often aim higher, spread over the day. Below are the baseline figures per body weight.
| Body weight | Protein per day |
|---|---|
| 60 kg | about 50 g |
| 70 kg | about 58 g |
| 80 kg | about 66 g |
| 90 kg | about 75 g |
Which form of protein should I choose?
Start with your digestion and your budget, not with the marketing. Whey concentrate works for most people and costs the least. Isolate is filtered further, so it is lighter and lower in lactose. Casein is slow, which is why people use it in the evening. Plant blends are the dairy-free route.
| Form | Digestion | Suits |
|---|---|---|
| Whey concentrate | Fast | Everyday use, lower cost |
| Whey isolate | Fast | Lactose sensitivity, light texture |
| Casein | Slow | Evening, long gaps without food |
| Plant blend | Moderate | Vegan and dairy-free diets |
When is the best time to take a protein shake?
Your total for the day matters more than the clock. The old idea of a narrow window straight after training is far less strict than it once seemed. Pick the moment that makes the total easier: after a session, with breakfast if mornings are rushed, or in the evening if your dinner is light. Spreading protein across three or four moments is easier for most people than one large shake. Consistency beats timing.
Does protein powder make you gain weight?
Not by itself. Weight follows your total calories, and a scoop of whey isolate is usually around 110 to 130 kcal. If you add two shakes on top of your normal meals without changing anything else, you are adding calories. If you use protein to replace part of a meal, it often does the opposite, because protein-rich meals tend to keep you full for longer. Read the label per serving and fit it into the rest of your day.
Is protein powder suitable if I avoid dairy or eat plant-based?
Yes, but check the source. Whey and casein both come from milk, so they are unsuitable for a vegan diet, though whey isolate contains very little lactose. Plant powders are the alternative, and we prefer blends: pea combined with rice or another source covers the amino acids that pea alone is lower in. Texture is grainier than whey, which is worth knowing before you buy a large tub. You can filter our vegan supplements to see the dairy-free options.
Can I use protein powder without going to the gym?
Yes. Protein is a nutrient, not a training supplement, and plenty of people use it simply because their diet falls short. That is common with small appetites, busy days, plant-based diets, or after an illness. Keep expectations realistic: protein helps maintain muscle, but muscle growth needs a training stimulus as well. Without exercise, a shake is a convenient protein source and nothing more.
How do I compare two protein powders and spot poor value?
Work through the label in this order. First, protein per 100 g: below roughly 70 g you are paying for a lot of filler, flavouring and sugar. Second, protein per serving against the scoop size, because a generous scoop can hide a modest concentration. Third, the price per kilo of actual protein, not per tub. Then check the ingredients list: if amino acids such as glycine or taurine appear high up in a plain whey product, they may be inflating the protein figure on paper. Finally, check that the flavour is one you will still want in week six.
