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Complete guide to protein powder: dose, benefits and types
Written byLaura Harcourt
Reviewed byHazel Clarke
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Explore our comprehensive guide to protein powders, including the
benefits they provide, how much to take, how they’re made and the various types available
Summary
1What is protein powder?
Protein powder is a dietary supplement that provides a concentrated dose of protein from various sources, such as animals, plants and collagen...
2How much protein do I need?
Most healthy adults generally need between 0.75–1g of protein per kilogram of body weight per day. In people who are unwell, recovering from...
3Benefits of using protein powder
Some key benefits of adding protein powder to your diet are: convenience, protein powder can be incredibly convenient for busy lifestyles...
Are you curious about the buzz around protein powder? Whether you’re sprinting towards a
new personal best, experimenting with plant-based eating or just trying to shake up your
daily routine, protein powder could be the handy sidekick you didn’t know you needed.
This versatile supplement isn’t just for gym enthusiasts or bodybuilders. It’s also popular with
busy professionals, older adults seeking to keep their muscles strong and everyone in
between.
In this article, we’ll examine why so many people are turning to protein powder to boost their
health and how it might just be what you need to spruce up your nutritional game.
What is protein powder?
Protein powder is a dietary supplement that provides a concentrated dose of protein from various sources, such as animals, plants and collagen.1 Its powdered form makes it easy to mix into smoothies, shakes or food.
Protein is your body’s go-to resource for just about everything that keeps you ticking. It’s
formed from 20 basic building blocks called amino acids that link together in chains.2 When
we eat foods containing protein, our bodies break it down into amino acids that we then use
to build the different proteins we need.3
Protein is essential for building and repairing muscles, especially after exercise, ensuring
you recover properly. Beyond muscle, this powerhouse nutrient is also thought to be the
mastermind behind producing vital hormones and enzymes that regulate everything from
metabolism to immune responses – plus it can give your hair, skin and nails a robust
structure and glow.2,3
In the UK, we usually get enough protein through various foods without needing
supplements or products with added protein.2 However, protein powder may offer practical
benefits in some circumstances – we’ll discuss these benefits below.4
How much protein do I need?
Most healthy adults generally need between 0.75–1g of protein per kilogram of body weight
per day.5,6
In people who are unwell, recovering from an operation or who have a bad wound, protein
requirements may be higher – closer to 1.5g per kg.5
Strength and endurance athletes also require higher amounts of this nutrient – between 1.2
and 2.0g per kilogram of body weight. Experts recommend a protein intake of 15–25g shortly
after training to optimise muscle repair post-exercise.6
Remember, consuming more protein than the recommended amount won’t help you build
more muscle necessarily, but will provide your body with energy instead.6
Benefits of using protein powder
Here are some key benefits of adding protein powder to your diet:
- convenience: protein powder can be incredibly convenient for busy lifestyles, allowing you to meet your protein needs without meal prep7
- versatility: you can mix protein powder into shakes, smoothies or various recipes, from pancakes to protein bars
- nutritional balance: for those with dietary restrictions, protein powder can help balance protein intake without relying on animal products or high-fat foods. It can be especially useful for vegetarians, vegans and those with dairy intolerances8
- post-workout recovery: protein powder can help athletes and fitness enthusiasts who need quick muscle repair after workouts9
- weight management: high-protein diets may help weight management by increasing satiety, reducing hunger and boosting metabolism In combination with a healthy balanced diet10,11
- muscle growth: a concentrated protein source may help build and maintain muscle mass, particularly in combination with resistance training and a balanced diet12
Types of protein powder and how to use them
Protein powders come in various forms and flavours, meaning there’s something out there
for everyone. Each protein powder type comes from a different source and offers a unique
nutritional profile. Here are some of the most common types.
Whey protein, a by-product of cheese production, can be a top choice for athletes due to its
rapid digestion and rich supply of essential amino acids. A few clinical studies show that it’s
particularly effective for promoting muscle growth and repair.13,14
Research reveals that whey protein can do more than enhance muscle synthesis. It can also
help regulate blood sugar after meals by influencing hormone responses and potentially
slowing the digestion process.15
How to use whey protein powder: you can consume whey protein right after your workout
for optimal muscle recovery and growth. Alternatively, you can take it at any time you need a
quick protein boost.9
Casein protein powder is another dairy-derived protein, but emerging research shows that
you can digest and absorb it much more slowly than whey protein.16 Similar to whey, casein
protein can support muscle growth and repair. Its slow absorption rate is thought to make it
especially beneficial for providing a sustained protein source for muscle recovery over
extended periods, such as overnight.17
How to use casein protein powder: you can consider incorporating casein into your nightly
routine before bed to help you recover and minimise muscle breakdown while you sleep.
If you’re struggling to see muscle gains despite intense gym sessions, you can consider weight gain protein powders, also known as ‘mass gainers’. These calorie-rich supplements
are loaded with high-quality proteins and carbohydrates to fuel the energy demands of your
intense training sessions.
The high-calorie content of mass gainers accelerates weight gain when paired with the right
workout programme, making them a favourite among bodybuilders who require substantial
calories to bulk up.18,19
How to use weight gain protein powder: try to use mass gainers wisely – primarily after
workouts or between meals – to prevent unwanted fat gain and support muscle growth.
Formulated specifically for weight loss, diet protein powders are low in calories but high in
protein. They support the maintenance of lean muscle while cutting back on overall calorie
intake.
Replacing meals with protein shakes may help you lose weight by lowering your daily
calories. But remember – transitioning back to solid foods requires smart food choices to
prevent weight gain. Since relying solely on shakes may deprive you of crucial nutrients in
whole foods, maintaining a healthy balance is critical. Effective weight loss hinges on
burning more calories than you consume and having a diverse range of fibre-rich foods, but
you may find a personalised plan to be more effective so it’s worth talking to your healthcare
provider.20
How to use diet protein powder: one recent study has suggested that drinking a protein
shake, high in protein and fibre, before meals may enhance fullness, reduce calorie intake at
meals and support weight loss.21
You can also use diet protein powder as a meal replacement or a snack to help curb hunger
between meals. However, long-term, this may reduce the nutrients in your diet and not be
maintainable.
Vegan protein powders contain plant sources such as peas, hemp, rice and soy.8 They’re
suitable for vegans, vegetarians and anyone with allergies to dairy or eggs.
High-quality vegan protein powders often combine various plant sources to pack in all nine
essential amino acids, making them nearly complete proteins. Many are also fortified with
vitamins, minerals and additional nutrients like fibre, enhancing the nutritional value of your
vegan diet.22,23
Whether you’re an athlete or a fitness enthusiast who opts for plant-based nutrition, vegan
protein powders can provide you with the protein you need for muscle repair and growth.22
How to use vegan protein powder: you can use them anytime to enhance your plant- based protein intake, especially if you find it challenging to fulfil your protein requirements
through a plant-based diet alone.8,24
The final say
Protein powder is a convenient supplement that can help you meet your nutritional goals,
whether building muscle, managing weight or maintaining a balanced diet.
With options ranging from whey and casein to vegan choices like pea and soy, there’s a
protein powder for every need and dietary preference.
Remember, while protein powder is useful, it should complement a balanced diet. Whole
foods should be the foundation of your nutrition, with protein powder as a supplement to fill
nutritional gaps or enhance your macronutrient intake based on your health goals and
dietary needs.
While we strive for accuracy and balance, please be aware that this article may discuss
products available for purchase through Holland & Barrett. Consult a healthcare professional
before making any health-related decisions.
- Deane C, et al. Animal, plant, collagen and blended dietary proteins: Effects on musculoskeletal outcomes. Nutrients. 2020;12(9):2670. DOI: https://doi.org/10.3390/nu12092670
- British Nutrition Foundation. Nutrition information about protein and plant-based protein [Internet]. [cited 2024 Apr 28]. Available from: https://www.nutrition.org.uk/nutritional-information/protein
- LaPelusa A, et al. Physiology, proteins [Internet]. StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555990
- Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition [Internet]. 2018 Sep 11 [cited 2024 Jun 17];5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
- NHS. High protein diet as advised by your dietician [Internet]. [Cited 2024 May 15]. Available from: https://www.bfwh.nhs.uk/wp-content/uploads/2020/05/HP-booklet.pdf
- British Nutrition Foundation. Sport and exercise [Internet]. [cited 2024 Apr 28]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/sport-and-exercise
- Kerksick CM, et al. ISSN exercise & sports nutrition review update: Research & recommendations. J Int Soc Sports Nutr. 2018;15(1). DOI: https://doi.org/10.1186/s12970-018-0242-y.
- Rogerson D. Vegan diets: Practical advice for athletes and exercisers. J Int Soc Sports Nutr. 2017;14(1). DOI: https://doi.org/10.1186/s12970-017-0192-9.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and exercise. J Int Soc Sports Nutr. 2017;14(1). DOI: https://doi.org/10.1186/s12970-017- 0177-8.
- Hector AJ, et al. Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. Int J Sport Nutr Exerc Metab. 2018(2):170–7. DOI: https://doi.org/10.1123/ijsnem.2017-0273.
- Moon J, et al. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab Syndr. 2020;29(3):166–73. DOI: https://doi.org/10.7570/jomes20028.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Brit J Sports Med. 2020;52(6):376–84. DOI: https://doi.org/10.1136/bjsports-2017-097608.
- Kim C-B, et al. Effects of whey protein supplement on 4-week resistance exercise- induced improvements in muscle mass and isokinetic muscular function under dietary control. Nutrients. 2023;15(4):1003. DOI: https://doi.org/10.3390/nu15041003.
- Davies R, et al. The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: A systematic review and meta- analysis. Nutrients. 2018;10(2):221. DOI: https://doi.org/10.3390/nu10020221.
- Chiang S-W, et al. Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Nutr Res. 2022;104:44–54. DOI: https://doi.org/10.1016/j.nutres.2022.04.002.
- Kim J. Pre-sleep casein protein ingestion: New paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020;24(2):6–10. DOI: https://doi.org/10.20463/pan.2020.0009.
- Snijders T, et al. The impact of pre-sleep protein ingestion on the skeletal muscle adaptive response to exercise in humans: An update. Front Nutr. 2019;6(17). DOI: https://doi.org/10.3389/fnut.2019.00017.
- Cintineo HP, et al. Effects of protein supplementation on performance and recovery in resistance and endurance training. Front Nutr. 2018;5(83). DOI: https://doi.org/10.3389/fnut.2018.00083.
- Hartono FA, et al. The effects of dietary protein supplementation on acute changes in muscle protein synthesis and longer-term changes in muscle mass, strength, and aerobic capacity in response to concurrent resistance and endurance exercise in healthy adults: A systematic review. Sports Med. 2022;52(6):1295–1328. DOI: https://doi.org/10.1007/s40279-021-01620-9.
- Ju Young Kim. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of obesity & metabolic syndrome [Internet]. 2021 Mar 30 [cited 2024 Jun 17];30(1):20–31. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
- Glynn EL, et al. Consuming a protein and fiber-based supplement preload promotes weight loss and alters metabolic markers in overweight adults in a 12-week, randomized, double-blind, placebo-controlled trial. J Nutr. 2022;152(6):1415–25. DOI: https://doi.org/10.1093/jn/nxac038.
- Teixeira FJ, Matias CN, João Faleiro, Giro R, Pires J, Figueiredo H, et al. A Novel Plant-Based Protein Has Similar Effects Compared to Whey Protein on Body Composition, Strength, Power, and Aerobic Performance in Professional and Semi- Professional Futsal Players. Frontiers in nutrition [Internet]. 2022 Jul 19 [cited 2024 Jun 17];9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9355667/
- NHS Choices. The vegan diet [Internet]. 2024 [cited 2024 Jun 17]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/
- Carbone JW, et al. The role of dietary plant and animal protein intakes on mitigating
sarcopenia risk. Curr Opin Clin Nutr Metab Care. 2022;25(6):425–9. DOI: https://doi.org/10.1097/MCO.0000000000000855.
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