Choosing a protein shake is mainly a matter of reading the label. There’s a wide range available and the packaging all looks similar, but the differences lie in a few specific figures and the list of ingredients. Below, we’ll go through what to look out for, point by point.
What should you look out for when choosing a protein powder?
There are four key things to look out for: how much protein is in each serving, how short and straightforward the ingredients list is, which type of protein suits your diet, and whether the powder dissolves well in whatever you’re mixing it with. Together, these four factors determine whether you’re getting value for money.
- Protein per serving. The percentage on the nutrition table tells you how much of the powder is actually protein.
- Ingredients list. The shorter the list, the less room there is for fillers, sugars and flavourings.
- Type of protein. Whey, casein and vegan protein differ in their source, amino acid composition and rate of digestion.
- Flavour and solubility. A powder you don’t like or that clumps will just sit in the cupboard.
How much protein per serving makes sense?
Look at the protein content per 100 grams and convert that to the serving size stated on the packaging. If the nutrition table shows 80 per cent protein and the packaging states 30 grams per serving, that serving provides 24 grams of protein.
Those two figures together tell you more than the claim on the front of the packet. A powder with a low protein percentage, by definition, contains more of something else: carbohydrates, fats, fillers or flavourings. In our own range, the protein content ranges from around 71 to 84 per cent, depending on the type and flavour. Differences arise, amongst other things, because a flavoured variant has to make room for cocoa or vanilla, meaning the protein content per 100 grams is slightly lower than in a plain variant.
The total amount of protein you need each day depends on your body weight and how much you exercise. The section on ‘How much protein do you need each day?’ explains how to work this out for yourself. Only once you know that figure can you assess whether a shake offers you any benefit and how large that portion should be.
What types of protein powder are there?
The three most commonly used types are whey, casein and vegan protein. Whey and casein both come from milk, whilst vegan protein comes from pulses such as broad beans (fava beans) and peas.
| Type | Source | Characteristics |
|---|---|---|
| Whey | Milk (whey fraction) | Dissolves easily, is digested relatively quickly |
| Casein | Milk (curd fraction) | Is digested slowly, over several hours |
| Vegan | Pulses (fava beans, peas) | Dairy-free, slightly firmer in texture |
Proteins consist of twenty amino acids. Your body cannot produce nine of these itself; they must come from your diet. Animal protein sources generally contain these nine in a ratio that closely matches human requirements. In vegan sources, one amino acid is often present in relatively low quantities, which you can compensate for by varying your protein sources throughout the day. So it’s not a question of right or wrong, but of how you structure the rest of your day. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. This applies whether it comes from whey, casein or a vegan source.
If you’d like to know more about the two milk proteins, read about exactly what whey protein is, and what casein is and how it’s digested in your body.
What should you look out for in the ingredients list?
Read the list from top to bottom: it’s listed in order of quantity. In a good protein powder, the protein source itself is at the top and the rest of the list is short.
What you’ll often come across, and what really matters:
- Sweeteners and sugars. Added sugars mainly provide energy and few other nutrients; health guidelines, such as those from the World Health Organization, advise limiting the amount of free sugars. In a protein shake, they therefore contribute very little, and it’s better not to consume too much of them. You should therefore check whether a powder contains added sugar, and how much. Sweeteners such as sucralose and acesulfame K make a powder sweeter without those extra sugars, but you don’t need them for a good shake either.
- Flavourings and flavour enhancers. Distinctive flavours such as cookies and cream require more flavouring ingredients than a neutral powder.
- Fillers and thickeners. They improve the texture, but take up space that isn’t used for protein.
- Anti-caking agents and emulsifiers. Think of soya lecithin, which makes it easier to dissolve.
A long list doesn’t automatically mean a product is bad, but it does mean you should take a closer look at the protein percentage. If the ingredients list is missing entirely from the online shop page, that in itself is telling: that list should be there.
The bottom line is this: you don’t need many of those additives for a good shake. A good shake basically consists of a protein source and a neutral, clean carrier; the sweeteners, flavourings and fillers are mainly there for the taste, and you can easily add that flavour yourself. We’ll show you how to make a neutral, unflavoured powder taste good later on in the frequently asked questions section.
In what situations is a protein shake useful?
A shake is a supplement to your diet, not the basis of it. It’s useful at times when it’s difficult to eat a full meal with sufficient protein: a busy morning, a long working day, or a late-evening training session.
For most people, a normal diet is the starting point: dairy, eggs, fish, meat, pulses, nuts and grains. If, based on your own calculations, you’re consistently falling short, then a powder is a practical way to fill that gap. You can find out more about the role of protein powder alongside a normal diet in the section on what protein powder is and what it’s used for.
The time of day when you have your shake is a separate question. We cover this in ‘When to have a protein shake’, which also explains why your total daily intake is more important than the exact time of day.
Frequently asked questions
Is a more expensive protein shake automatically better?
No. Price alone doesn’t mean much; what matters is how much you pay per serving of protein and what else is in it. Convert the price per kilo to the price per serving, check the protein percentage, and only then make a comparison. A cheap powder with 60 per cent protein may work out more expensive per gram of protein than a powder that appears pricier on the shelf.
Price doesn’t automatically indicate quality, but sometimes there is a reason behind it. Things to look out for include: the protein percentage, a short and recognisable list of ingredients, and the origin of the raw materials. Part of our range (Organic Natural Whey, Organic Casein and Organic Vegan Protein) is certified organic in accordance with EU regulations for organic farming, with inspection by SKAL. This means that the raw materials are grown without synthetic pesticides or artificial fertilisers. This type of organic farming is generally more labour-intensive and more expensive, which may explain part of the price difference. It is therefore a question of the production method; it does not in itself say anything about the protein content or the nutritional value of the powder.
What does ‘organic’ mean on a protein powder?
It means the product is certified in accordance with EU regulations for organic farming, with monitoring carried out by a body such as SKAL. It therefore relates to the production method, not to the protein content or nutritional value. Within our protein range, Organic Natural Whey, Organic Casein and Organic Vegan Protein are certified; the flavoured varieties are not.
Can you make an unflavoured protein shake taste good?
Yes. Use a neutral protein powder (whey or vegan) and flavour it yourself with half a banana, cinnamon, cocoa powder or a bit of vanilla. That way, you decide how sweet it is and keep the list of ingredients short.
How many shakes can you have per day?
There’s no set number. Base it on your daily protein requirement, factor in what you’re already getting from your diet, and top up the rest. Follow the serving size guidelines on the packaging.
Ekopura protein powder
Our protein powders are available in whey, casein and vegan varieties, with an ingredients list you can read at a glance and without any unnecessary additives. The protein content and full composition for each product are listed on the page, so you can work out the figures from this article yourself. The serving size is stated on the packaging.
