GearEat for muscle
Protein powder: how to choose one worth buying
Protein powder is food, not magic: a convenient way to close the gap to your daily target.
For most people who exercise, 1.4–2.0 g of protein per kg of body weight a day is sufficient 2. In a large meta-analysis, gains in fat-free mass from resistance training levelled off at around 1.6 g per kg a day 3.
Spread it out: the ISSN suggests evenly distributed doses every 3–4 hours 2. A scoop is one easy way to fill a gap at breakfast or after training. If your meals already get you there, you do not need powder at all.
What to look for
Protein per 100 g, not per scoop
Scoop sizes differ between brands, so compare the protein per 100 g on the label.
A short ingredient list
Protein, maybe a flavour and a sweetener. The longer the list, the more you pay for things that are not protein.
Third-party testing
The Cologne List screens supplements for anabolic steroids and stimulants 4; Informed Sport tests every batch of certified products for prohibited substances 5. Useful if you compete, reassuring if you do not.
Dairy or plant
If dairy bothers you, compare the carbohydrate and lactose lines on the label, or choose a plant blend.
A taste you will use
The best powder is the one you finish. Unflavoured whey goes into oats, skyr and pancakes as well as shakes.
Worth a look
- Dairy
Whey protein isolate
Mixes thin and fast for a post-training shake. Compare protein per 100 g and the lactose line across brands.
Best for Post-training shakes
- Dairy
Unflavoured whey
No sweeteners, so it disappears into breakfast bowls, pancakes and sauces.
Best for Cooking and baking
- Dairy
Casein or milk protein
The ISSN position stand notes that 30–40 g of casein before sleep raised overnight muscle protein synthesis 2.
Best for Evenings and overnight oats
- Plant
Pea and rice plant blend
A dairy-free option. Blends of several plant proteins are common; check the protein per 100 g.
Best for Dairy-free kitchens
- Tested for doping risk
Whey on the Cologne List
Listed products are screened for anabolic steroids and stimulants; a listing lowers the risk but cannot rule it out 4.
Best for Athletes who get tested
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Questions people ask
How much protein do I need a day?
EFSA sets the population reference intake for adults at 0.83 g per kg a day 1. For people who exercise, 1.4–2.0 g per kg is sufficient for most 2. Our calculator gives your own range.
Is more than 1.6 g per kg worth it?
In the Morton meta-analysis, gains in fat-free mass from resistance training levelled off at around 1.6 g per kg a day, and the authors note some people may benefit from up to about 2.2 g per kg 3.
Sources
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on dietary reference values for protein. EFSA J. 2012;10(2):2557.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- Kölner Liste (Cologne List). Information for athletes and frequently asked questions. koelnerliste.com. Accessed 2026-11-04.
- LGC. Informed Sport: certification process. sport.wetestyoutrust.com. Accessed 2026-11-04.
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