Protein
Whey, casein, isolate, plant: how the kinds of protein differ, how much protein a serving holds, how to read the label and how to choose.
- Protein contributes to a growth in muscle mass.
- Protein contributes to the maintenance of muscle mass.
- Protein contributes to the maintenance of normal bones.
The claims apply to a food in which at least 12 % of the energy comes from protein.
A varied and balanced diet and a healthy lifestyle are important.
What it is
Protein is one of the three macronutrients, with fat and carbohydrate. It is made of amino acids, some of which the body cannot make and gets only from food. Protein is found in meat, fish, eggs, dairy, pulses and nuts.
Protein powders are a convenient way to add protein to the diet: a serving usually gives 20–30 g of protein. Protein has authorised claims in the European Union; they are listed above and apply to foods in which at least 12 % of the energy comes from protein. Most protein powders are far above that.
The kinds of protein compared
- Whey concentrate (WPC)
- 70–80 % protein, a little lactose and fat, the best taste and the lowest price per serving. Digests quickly. Most often drunk after training or as a snack.
- Whey isolate (WPI)
- 85–90 % protein, almost no lactose or fat, a thinner shake. Chosen by people sensitive to lactose and those wanting fewer calories per serving.
- Whey hydrolysate
- partly broken-down protein, slightly bitter, the most expensive. Found in products for people who want the lightest possible load on the stomach.
- Micellar casein
- digests slowly and makes a thick, pudding-like shake. Usually drunk in the evening or when the next meal is a long way off.
- Multi-component (whey + casein + sometimes egg)
- a mix of fast and slow protein, suits any time of day.
- Beef and egg protein
- no milk protein or lactose, suitable for people who cannot take dairy; taste and mixability are usually below whey.
- Plant (pea, rice, soy, blends)
- suit vegans and people with a milk allergy. A single source has an incomplete amino-acid profile; pea-and-rice blends come closer to animal protein. Thicker texture, earthier taste.
Which to choose: a short cheat sheet
Either way, compare grams of protein per serving and the price of one serving: the catalogue shows them on the product card. The EU-authorised claims are the same for every kind of protein — the difference lies in the product's properties, not in promises.
How it is taken
A usual serving is 25–40 g of powder in 200–300 ml of water or milk, as the maker states. Many take a serving after training or as a snack when it is hard to get enough protein from food. Protein powder is food, not medicine: it adds to the diet but does not replace a varied one.
How much protein you need a day depends on weight, age and activity. If in doubt, count the day's total protein from food and supplements, not just from the shake.
What to look out for
Milk-based powders contain milk protein and lactose, many also soy lecithin or gluten: check the allergens on the pack. Sweeteners are listed in the ingredients. People with kidney conditions should agree their protein intake with a doctor.
Frequently asked questions
How is isolate different from concentrate?
Isolate is filtered further: 85–90 % protein with almost no lactose or fat. Concentrate is cheaper and tastier, at 70–80 % protein. Per serving the difference is usually 2–5 g of protein.
When should I drink protein?
There is no fixed time. Many take a serving after training, in the morning or as a snack. What matters is the day's total protein.
Can I drink protein without training?
Yes, protein powder is a high-protein food. It can be used whenever the diet is short of protein, training or not.
Is protein suitable if I am lactose intolerant?
Isolate and hydrolysate contain very little lactose, plant proteins none. Look for a lactose-free mark and check the ingredients on the pack.
How much protein do I need a day?
It depends on weight, age and activity. Count the day's total protein from food and shakes, not just the shake.
Can teenagers drink protein?
Protein powder is a food, but teenagers are better off getting protein from ordinary meals; ask a doctor if unsure.
Can I cook with protein?
Yes, it goes into baking, pancakes, porridge and yoghurt. Whey can turn drier when heated.
How long does an open tub of protein keep?
Until the date on the pack, if kept closed somewhere cool and dry.
Protein in the shop
