Supplements
How to choose protein powder: whey, casein, vegan and real cost
Do not buy by flavour or tub size: learn to read the label and work out what you actually pay per gram of protein.
Protein powder is food in a convenient format, nothing more. It does not build muscle by itself: it helps you reach a daily target that is often hard to cover with meals alone. Choosing well means paying little per gram of quality protein and finding one that agrees with you.
Types and what each is for
| Type | % protein | When to pick it |
|---|---|---|
| Whey concentrate | 70-80% | Default choice, best value |
| Whey isolate | 85-92% | Mild lactose intolerance or tight calorie budgets |
| Hydrolysate | 80-90% | Rarely needed; expensive with no clear edge |
| Casein | 70-85% | Slow digesting, useful before bed |
| Vegan (pea+rice) | 70-85% | Vegan diets or dairy allergy |
Reading the label in 30 seconds
- Check grams of protein per 100 g of product, not per scoop.
- Divide the tub price by total grams of protein: that is your real cost.
- Make sure the ingredient list is short and free of proprietary blends.
- Check sweeteners and thickeners if your digestion is sensitive.
- Value independent testing seals such as Informed Sport or NSF.
Price reference
A reasonable product has a moderate cost per 100 g of pure protein. If a 1 kg tub only contains 700 g of protein, you are also paying for filler and flavouring.
What to buy for your case
Unflavoured concentrate for value, isolate if lactose bothers you, a pea and rice blend if you are vegan. All three work; the practical difference is small.
See the protein comparison
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Talk to a professional
If you have a milk protein allergy, kidney or liver disease, or persistent digestive symptoms after taking it, check with your doctor or dietitian before continuing.
Frequently asked questions
- Does protein powder make you gain fat?
- It provides calories like any food. Within your calorie target it is no more fattening than the same protein from meals.
- Water or milk?
- Water means fewer calories; milk adds protein and satiety. It depends on your daily goal.
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