Protein powder is a concentrated source of protein in powder form that you use to supplement your regular diet. The main benefit is practical: it allows you to easily top up your protein intake at times when this is difficult to achieve through your regular diet. In this article, we’ll explain in simple terms what protein powder is, what it does in your body, who it’s suitable for and what to look out for when choosing a product.
What is protein powder?
Protein powder is a concentrated source of protein in powder form, made from milk (whey or casein) or from plant-based sources such as peas and fava beans. You mix it with water, milk or a smoothie and use it to supplement your daily diet, not as a meal replacement.
Most protein powders contain around 70 to 80 grams of protein per 100 grams. Whey (whey protein) is a by-product of cheese production and is subsequently filtered and dried; casein is the other protein found in milk. Plant-based powders are made from ingredients such as peas, fava beans, rice or hemp. All varieties provide the same type of nutrient: protein, which is made up of amino acids – the building blocks the body needs for many functions.
What does protein powder do in your body?
Protein powder does the same as protein from ordinary food: it provides amino acids, the building blocks the body needs for many functions. For protein, the EU Register of Health Claims (Regulation 432/2012, available via the EU Register of Nutrition and Health Claims at ec.europa.eu) has approved several effects, including the following two. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass.
In addition, there is a third approved claim. Protein contributes to the maintenance of normal bones. Officially, nothing more can be said on the matter, and nothing more needs to be: these are precisely the reasons why athletes and active people pay attention to their protein intake.
Good to know: unlike fat, your body has no way to store protein for later use. That is why it is wise to spread your protein intake throughout the day. The rate of digestion varies depending on the type: whey is digested relatively quickly, whilst casein is digested slowly, over several hours. This is a characteristic of the protein itself, not an additional health benefit.
What is protein powder good for, and why should you use it?
Protein powder is particularly useful for practically supplementing your daily protein intake when you cannot meet your requirements through a normal diet alone. This happens more often than you might think: during intensive exercise, on a plant-based diet, on busy days and as you get older.
- Strength and endurance sports: anyone who trains regularly has a higher protein requirement. A shake is an easy way to meet that requirement, for example around your training session. We’ve written a separate article on the best time to drink a protein shake.
- Plant-based diets: vegetarians and vegans get their protein from pulses, grains and nuts. A vegan protein powder made from peas and fava beans makes it easier to get enough protein without consuming animal products.
- Busy days: a shake is ready in a minute, even when you’re on the go. That’s not a health benefit, but it is a practical consideration that tips the balance for many people.
- Ageing: ensuring an adequate protein intake requires extra attention as we get older. The authorised claim that ‘Protein contributes to the maintenance of muscle mass’ is particularly relevant in this context.
Does protein powder help with weight loss?
No, protein powder is not a weight-loss aid. There is no approved EU health claim linking protein to weight loss or to a feeling of fullness; losing weight is about consuming fewer calories than you burn over a prolonged period.
What protein powder can actually do during such a period is more down-to-earth. People who are losing weight usually want to lose fat, not muscle mass. Adequate protein intake is one relevant factor here. Protein contributes to the maintenance of muscle mass (an approved EU health claim). From a practical point of view, a shake is also straightforward: a serving of 25 to 30 grams of powder mixed with water provides around 100 to 120 kcal and about 20 grams of protein. Don’t expect it to burn fat, though; that claim doesn’t exist, so we don’t make it either.
Is protein powder good for you?
Protein powder is simply a food product; it is not, by definition, healthy or unhealthy. How beneficial it is for you depends on your overall diet; how ‘clean’ it is depends on what else is in the tub.
What to look out for when choosing:
- A short list of ingredients that you can read without a dictionary.
- The protein content per serving (guideline: 70 to 80 grams of protein per 100 grams of powder).
- No unnecessary additives such as fillers, artificial sweeteners or flavourings.
- An organic certification, if the origin and farming methods are important to you.
Use protein powder to supplement a varied diet, not as a replacement for it. If you have a medical condition where protein intake is a factor, such as kidney disease, consult your GP or dietitian first.
Which protein powder is right for you: whey, casein or vegan?
That depends on your diet and personal preference. Whey is a complete milk protein; casein is another milk protein from the same source; vegan powders made from peas and fava beans are the logical choice for a vegan diet or if you’re lactose-intolerant.
| Type | Source | Features |
|---|---|---|
| Whey (whey protein) | Milk, a by-product of cheese production | Complete amino acid profile |
| Casein | Milk | Complete milk protein (micellar casein) |
| Vegan (plant-based) | Peas and fava beans (broad beans) | Contains no animal products; naturally lactose-free |
Want to know more about whey protein? In ‘Why whey protein and what does it do?’, we explain how whey is made and how it differs from other protein sources.
How much protein do you need each day?
The general reference intake for adults is 0.83 grams of protein per kilogram of body weight per day (EFSA, dietary reference values for protein). For someone weighing 75 kilos, that amounts to around 62 grams of protein per day. Those who train intensively usually exceed this: in sports nutrition, values between 1.2 and 2 grams per kilogram are often recommended.
First, take a look at your regular diet: pulses, dairy, fish, meat, eggs, nuts and whole grains often provide a significant amount between them. If you’re consistently falling short, a serving of protein powder (around 20 grams of protein) is a simple way to top up your intake. There’s no point in taking more than you need; it’s better to spread your protein intake evenly throughout the day.
Frequently asked questions about protein powder
Is protein powder useful even if you don’t exercise?
It can be. Protein powder is simply a source of protein; even without exercise, it’s useful if you’re not getting enough protein from your diet, for example if you follow a plant-based diet or as you get older. If you’re already getting plenty of protein from your regular diet, a shake won’t add much.
How much protein powder should you take per day?
For most people, one serving a day (25 to 30 grams of powder) is sufficient as a supplement; those who train intensively may need up to two servings. The rest of your protein should ideally come from a varied diet.
Can you use protein powder as a meal replacement?
No. As well as protein, a meal provides fibre, vitamins, minerals and fats that a shake does not offer. Use protein powder to supplement your diet, not as a replacement for it.
Can you use protein powder for baking or cooking?
Yes. Heating changes the structure of the protein (denaturation), but the amino acids – and therefore the nutritional value – are retained. You can easily incorporate protein powder into, for example, porridge, pancakes or baked goods.
Buying protein powder
At Ekopura, we deliberately keep things simple: protein powders with a short list of ingredients, free from unnecessary additives, and with a label you can easily understand. Browse our range of protein powders, from organic whey protein to vegan protein, and choose what suits your diet.
