Your beginner’s guide to getting started with protein powder

Not just targeted towards gym bros and for the gains, if you’re new to the world of protein powders, it can certainly be intimidating. But it doesn’t have to be. Here, we do a deep dive into what it is, the different types of powders you can take, the benefits you can see in your body and a round up of our all-time favourite protein powders. 

What is protein powder

Protein powder is a dietary supplement many people will use to help bolster their intake of protein. While protein is naturally found in plenty of foods such as chicken breast, salmon, tuna, eggs and lentils, you may choose to take protein powder as a way to increase your daily consumption without necessarily having to rely solely on these foods.

“Protein powders are exactly what the name suggests. They are typically casein or whey (proteins found in milk) but can come in plant-based forms too,” says Emma Beckett, Senior Lecturer (Food Science and Human Nutrition), School of Environmental and Life Sciences, University of Newcastle and Patrice Jones, Post doctoral research fellow, Institute for Health & Sport, Victoria University in an article in The Conversation. 

Depending on the type, it may be chalky or powdery in texture. It will also vary in taste. Whey protein will have a milky-like flavour while pea protein may have a slight earthy, nutty taste. Many powders will often add flavourings. The most popular being sweets like vanilla, chocolate, salted caramel, strawberry, cookies and cream or brownies. 

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Benefits of protein powder

There are many reasons why someone would want to take this kinds of supplements. These can include:

• Increased muscle growth
• Assistance in muscle repair and recovery
• To help with your weight
• Increasing amount of protein
• The convenience of protein in powder form

“Protein is not just important for energy. It provides important building blocks for most of our body’s structures, including our muscles. This is why protein powders are popular with weight lifters and other power-based athletes,” says Beckett and Jones. 

Unlike protein-rich foods, protein powders are super concentrated so people can easily incorporate a lot into their diet without feeling full. 

How do you take protein powder?

Before you determine how much and how often you should be taking protein powder, it’s important to look at both your current diet and your goals. Other things to factor in also include your protein intake prior to supplements, any pre-existing health conditions and medical advice for the professionals. 

It is most commonly consumed in the form of a drink. Scoop out a portion of powder and add it to a shaker bottle of water or milk to create your own instant protein shake. It can also be added to a blender with smoothie ingredients like bananas, yoghurt and honey, or stirred into a green juice.

If drinking it isn’t for you, many people will also go down the route of incorporating the powder into dishes they can eat. Protein pancakes, smoothie bowls, raw bliss balls, cookies, brownies or baked oats are all great options. This may help take out the mundane feeling of drinking the same shake each time.

Is it OK to have protein powder every day?

Generally speaking, it is safe to have protein powder every day. With that being said, every brand and type of protein powder will differ so you will have to do a little research on the type you prefer, plus the brand and formulation. 

The different types of protein powder

Casein protein

Casein is a type of protein that is found in milk. This means it contains dairy and is not suitable for those who are vegan or dairy-free. It’s actually a byproduct from the cheese-making process and contains all the essential amino acids. The body absorbs casein more slowly than whey.

Whey protein

Similarly, whey is also found in milk. It is absorbed quickly making it a great choice for before or after your workout. The composition of whey is also better suited for muscle building. One of the key amino acids found is leucine which jumpstarts the process. 

Plant protein

There are a number of plant options when it comes to your protein supplements including pea, faba bean, seeds, or a combination. As the name suggests, the key ingredient in these proteins is derived from plants. However it’s not just for vegans. Choosing a plant protein can be more beneficial for those seeking more fibre and a more balanced gut microbiome. 

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