Types of protein powder
Concentrate is the everyday value option (70 to 80% protein). Isolate is filtered to 90%+ protein, lower in fat and lactose. Clear and hydrolysed are juice-style or fast-absorbing options for sensitive stomachs. Casein is slow-release for before bed. Vegan blends cover dairy-free. Mass gainers stack protein with carbs for hard gainers.
How much protein per day
Most active adults do well on 1.6 to 2.2g of protein per kg of body weight per day. A 75kg lifter targets roughly 120 to 165g daily, spread across three to five meals. Daily total matters more than timing.
How to pick yours
Start with your goal and your stomach. If concentrate bloats you, switch to isolate, clear or vegan. In a cut, isolate keeps calories low. In a bulk, concentrate or a mass gainer add calories more easily. Tested athletes should look for Informed Sport or LGC certification.
When to take it
A shake near training is convenient when food is awkward, but daily total drives results. Casein before bed tops up amino acids overnight if dinner is early. Don't skip protein on rest days, you still want to hit your daily target.
