The Quick Take

Protein powders are simply concentrated dietary protein. The main differences come down to source (dairy, egg, collagen, or plants), digestion speed, amino acid quality (especially leucine content), how well you tolerate them, and price. For most people training regularly, taking 20–40 g per serving, two to four times daily to hit roughly 1.6–2.2 g per kg of body weight per day is the sweet spot. Whey is the reliable all-rounder, casein shines before bed, soy or pea blends work brilliantly for plant-based diets, and collagen isn't a complete muscle protein—use it for tendons and skin support, not as your main protein source.

What Are Protein Supplements?

Protein supplements are purified proteins extracted from food sources, then dried into powders or formulated into ready-to-drink shakes and bars. They supply essential amino acids (EAAs) that your body can't make on its own, particularly leucine—the "go" signal for muscle protein synthesis (MPS).

What Does Protein Supplementation Do?

Supports muscle gain and retention: Adding about 20–40 g of high-quality protein around training boosts muscle protein synthesis and lean mass compared to lower protein intakes.

Aids recovery and performance: Getting enough protein daily reduces muscle soreness and supports strength and hypertrophy adaptations.

Weight management: Higher protein intake improves feelings of fullness and helps preserve lean muscle mass during calorie deficits.

Healthy aging: Older adults need more protein per meal (roughly 30–40 g with at least 2.5 g leucine) to overcome "anabolic resistance"—the reduced muscle-building response that comes with age.

Who Benefits Most?

• Lifters, athletes, and active people who struggle to hit protein targets with food alone

• Anyone in a calorie deficit trying to maintain muscle mass

• Older adults targeting strength, function, and bone health

• Vegetarians and vegans looking to boost specific amino acids (lysine, methionine, leucine)

• People on the go who want a convenient, shelf-stable protein source

Understanding the Different Forms

Dairy-Based Proteins

Whey Concentrate (WPC 70–80%) Fast-digesting with about 10% lactose content, rich in leucine (around 10–12%). Excellent cost-to-quality ratio.

Whey Isolate (WPI 85–90%+) Lower in carbs and lactose—the best choice if you're lactose-sensitive. Slightly more expensive than concentrate.

Whey Hydrolysate Pre-digested into smaller peptides for fastest absorption. Sometimes bitter, comes at a premium price, with marginal benefits for most people.

Casein (Micellar or Calcium Caseinate) Slow-release protein often called "anti-catabolic." Ideal as 30–40 g before bed or during long gaps between meals.

Egg-Based Protein

Egg White Protein Complete protein that's lactose-free with medium digestion speed. Usually pricier than whey but offers a clean label and is excellent for dairy-free omnivores.

Collagen (Bovine or Marine)

Important note: Not a complete muscle protein. Very low in leucine and tryptophan with poor DIAAS scores.

Best used for: Tendons, ligaments, and skin support. If using for joint health, pair 5–10 g of gelatin or collagen with vitamin C, taken 30–60 minutes before loading exercise.

Don't count it toward your per-meal 20–40 g high-quality protein target for muscle building.

Plant-Based Proteins

Soy Isolate Complete protein with a solid anabolic response. Great single-source vegan option.

Pea Isolate High in lysine but lower in methionine. Mixes well—pair with rice protein for completeness.

Rice Protein Higher in methionine but lower in lysine. Works great in blends.

Hemp Protein Contains more fibre and micronutrients but has a lower protein percentage and earthy taste. Better as a nutritional add-in than a primary muscle protein.

Plant Blends (Pea + Rice + Others) Strategically combine amino acid profiles to rival whey. Look for at least 2.5 g leucine per 30–40 g serving.

Quality rankings: Whey, casein, egg, and soy score highest. Smart plant blends can match them when properly formulated.

How Much and When to Take It

Daily Targets

Active training or physique goals: 1.6–2.2 g per kg body weight daily (up to about 3.0 g per kg during aggressive cuts)

General health and aging: 1.2–1.6 g per kg body weight daily

Per-Meal "Dose"

20–40 g of high-quality protein with at least 2–3 g leucine:

• Whey: about 25–30 g

• Plant blends: 30–40 g

Timing Strategies

Distribution: Spread across 3–5 meals throughout the day

Around training: Helpful, but your total daily intake matters most

Before bed: 30–40 g of casein can modestly boost overnight muscle protein synthesis

Safety and Interactions

Kidney health: No evidence of harm from high protein intake in people with healthy kidneys. If you have kidney disease, follow your doctor's advice.

Hydration: Higher protein increases your body's urea load—make sure you're drinking enough fluids.

Allergens: Dairy (milk proteins), soy, and occasionally egg can trigger reactions.

Sweeteners and additives: Gums, sucralose, acesulfame-K, and flavourings are generally safe, but choose minimal-additive formulas if you prefer cleaner ingredients.

Contaminants: Select brands with third-party testing (Informed Choice, NSF, or Informed-Sport) to reduce risks of heavy metals or banned substances.

How to Choose the Right Protein

Match to Your Goal

Maximum muscle growth and convenience: Whey isolate or concentrate

Overnight or long gaps between meals: Casein

Dairy-free omnivore: Egg white protein

Vegan: Soy isolate or pea plus rice blend with at least 2.5 g leucine

Tendon and skin support: Collagen (plus vitamin C and loading exercise)

Consider Digestive Tolerance

Use isolate, egg, or soy if you're lactose-sensitive. Avoid sugar alcohols if you have a sensitive digestive system.

Check Label Quality

Look for clear protein percentage per scoop, full amino acid profile, minimal fillers, and third-party testing.

Compare Budget

Compare cost per 20–25 g of protein, not per tub. Whey concentrate usually wins on value.

Common Questions Answered

Do I need protein powder to build muscle? No—but it's an incredibly convenient way to hit your protein target when whole food falls short.

Is "grass-fed" whey better? Nutritionally very similar for protein quality. Choose it if you value sourcing practices and animal welfare.

Can I cook or bake with protein powder? Absolutely. Heat doesn't "destroy" protein quality—it denatures the structure but doesn't change the amino acid content.

Is collagen good for building muscle? Not as a primary muscle protein. Keep using a complete protein for muscle protein synthesis and treat collagen as a separate aid for joints and skin.

What about the "anabolic window"? Think of it more as a garage door than a window—timing helps, but your daily total and per-meal dose matter much more.

The Final Word

Pick the form that fits your diet and digestive system, hit a daily total of roughly 1.6–2.2 g per kg of body weight, and get 20–40 g of high-quality protein per meal with enough leucine. Whey (or a well-formulated plant blend) covers 99% of people's needs. Casein is excellent before bed. Collagen is for connective tissue support, not muscle building.

Nail these basics, and the brand or logo matters far less than the actual amino acids you're consuming.

References

Research supporting this guide includes a systematic review by Morton et al. in the British Journal of Sports Medicine (2018) on protein intake and resistance training outcomes; work by Phillips and Van Loon in Sports Medicine (2011–2018) on protein dose, distribution, and timing for athletes; research by Devries and Phillips in Applied Physiology, Nutrition, and Metabolism (2015) on protein needs during energy restriction; studies by Gorissen and Witard in Nutrients (2018) on the quality of plant versus animal proteins and leucine thresholds; and work by Trommelen and van Loon in Frontiers in Nutrition (2021) on pre-sleep casein and overnight muscle protein synthesis.