Protein Powder & Protein Shakes

Yes, protein powder is good for you. Used in the appropriate measure and as part of a healthy diet, protein powder helps you up your protein intake conveniently. Protein is essential for maintaining and building muscle, supporting recovery after exercise, and keeping you feeling full and energised throughout the day. Protein powder is especially good for anyone who struggles to get protein from food alone, has a busy lifestyle and less time to cook, and is training regularly or trying to build or maintain muscle.

Protein powder has many benefits, including: 

• Supports muscle growth - Protein powder contains essential amino acids that are crucial in the process of building lean muscle. Taken post-workout, protein powder supports this function 
• Speeds up recovery - Your body uses the amino acids in protein powder to repair muscle tissue after exercise, which reduces any soreness and helps you get back to it the next day
• Convenience - Consuming protein shakes or protein snacks made using protein powder is a quick and easy way to boost your protein intake, especially when you're busy
• Weight management - Protein is known for keeping you feeling fuller for longer. More muscle mass built with the help of protein also means a higher metabolic burn which further helps with weight management
• Versatile - Mix into protein shakes, smoothies, overnight oats, or baking recipes, for fuss free protein consumption
• Quick - When used to make tasty protein shakes, all you need to do is scoop, shake, and go

Different diets - Options available for vegans, vegetarians, and those with dairy or gluten intolerances

Protein powder comes in many forms. The most common are: 

• Whey protein - Fast-digesting and rich in essential amino acids, whey protein is ideal for post-workout recovery and muscle growth
• Pea protein - Perfect for vegans and vegetarians, pea protein is completely plant based, easy to digest and allergen-friendly
• Casein protein - Often used for overnight recovery, casein protein is slow digesting and can also be used between meals to keep you fuller longer
• Soy protein - A complete plant protein with all nine essential amino acids, soy protein is great for muscle building and heart health
• Diet protein - Diet protein powder is often blended with added ingredients like green tea extract, fibre, or L-carnitine to support fat loss and weight management
• Rice protein - A hypoallergenic, plant-based protein that is often combined with pea protein for a more complete amino acid profile
• Hemp protein - A natural, plant-based protein with added benefits of omega-3s and fibre
  

As a general guideline, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults. However, several factors influence how much protein you need per day. The amounts below give an idea of how much protein you need according to your lifestyle: 

• For sedentary adults - 0.8g of protein per kg of body weight. For example, a 70kg person needs about 56g of protein per day.
• For active individuals - 1.2–2.0g per kg of body weight to help aid post-exercise recovery
• For strength training and muscle building - 1.6–2.2g per kg to support muscle growth and get better training results.
• For fat loss or the cutting phase - 2.0–2.4g per kg as higher protein helps preserve muscle while losing fat and keeps you fuller longer.
• For older adults looking to prevent muscle loss - Aim for at least 1.0–1.2g per kg per day.
  
  

Protein powder itself doesn't automatically cause weight gain. It all comes down to your overall calorie intake and how you use it. Weight gain occurs when you consume more calories than your body burns. So, if you're drinking high-calorie protein shakes on top of your usual meals without adjusting your diet or activity, it can lead to weight gain.

However, protein powder can actually be beneficial in managing or even losing weight. If used to replace meals or snacks or to support a high-protein, calorie-controlled diet, protein can help boost fullness, preserve muscle, and increase metabolism, thereby supporting fat loss.

Protein powder is just as beneficial for women as it is for men. No matter your goal, be it building lean muscle, faster recovery after workouts, or staying fuller for longer, protein is an excellent foundation. Some women don’t get enough protein from food sources, especially if following lower-calorie diets. Protein powder and shakes fill that gap and can help build strength, support a healthy metabolism, and maintain a lean physique. Some protein powders also contain collagen, which women naturally start to lose as they age.

Protein powder can be an effective supplement for building muscle, when paired with regular strength training. high-quality protein powders will contain all nine essential amino acids, making them complete proteins. These amino acids, particularly leucine, play a vital role in stimulating muscle protein synthesis - the process your body uses to repair and grow muscle tissue after exercise.

During a training session, small tears occur in your muscle fibres. The body uses amino acids to repair these fibres, and so, over time, they are rebuilt stronger and bigger. If your body doesn’t have enough protein, it can’t perform this repair process efficiently. Protein powder delivers a fast, convenient source of complete amino acids, when your muscles need them most.

Protein powders can help you lose weight when used alongside a balanced diet and regular exercise. It does this in three main ways: 

1. Protein keeps you feeling full

As the most filling macronutrient, compared to carbs or fats, protein helps you feel satisfied for longer. This can reduce cravings and limit unnecessary snacks. Adding a protein shake between meals or using it as a meal replacement can help control hunger and support better portion control.

2. Protein boosts metabolism through lean muscle

Protein helps your body build and preserve lean muscle. Muscle tissue burns more calories at rest than fat, so the more lean muscle you have, the higher your metabolic rate. That means you naturally burn more calories throughout the day, even when you’re not exercising.

3. Diet protein powders support calorie control 

Diet protein powders provide all the benefits of protein with a lower calorie count per serving. They also often contain added ingredients like fibre, green tea extract, or L-carnitine to support fat loss.

Like most food products, protein powder can go off. It should have a best-before date and will spoil when unused for a long time, especially if it’s exposed to moisture, heat, or air. If the powder smells bad, has changed colour, or clumps unusually, it’s best not to use it. To keep it fresh, store it in a cool, dry place with the lid tightly sealed.