A Guide to Selecting the Best Protein Powder for Beginners

If you are a newbie to protein powder use and want to know how to choose the right option for your diet, this piece of writing is for you. Contrary to the common conception that only athletes or gym enthusiasts need protein supplements, adequate protein intake (from a balanced diet + supplements where required) is essential for everyone. And while you are evaluating different types of protein powders, let us help you find the right match.

This guide to protein powders for beginners includes information about the types of protein powders available and the factors to consider while selecting a protein powder. Keep reading to learn more.

Why is protein important?

The journey to find the best protein powder for beginners starts with knowing why anyone needs protein in the first place. Protein is an essential micronutrient for the body, just like carbohydrates and fats. It works as a fundamental building block for various tissues, enzymes, hormones and immune molecules. Proteins are made of building blocks called amino acids, which are crucial for the growth, repair, and maintenance of cells, thus making them important for overall health.

What is the recommended protein intake?

Studies suggest that the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. However, this number can vary based on the person’s age, gender, activity levels, muscle mass and health status. The Eat for Health Program (an Australian Government initiative) recommends the daily protein intake for men and women aged 19-70 years as:

• For men: 84g/kg/day
• For women: 75g/kg/day

So taking a protein powder that helps complement your routine diet in achieving the recommended daily protein intake will serve your purpose.

Types of protein powders

Protein powders are prepared by extracting protein from various sources. The nutritional profile of a particular protein powder is based on the source from which it is acquired. The common types of protein powders include:

Animal-based protein

• Whey protein: It is the most popular form of protein supplement. Whey protein is derived from milk during the cheese-making process. It has a high biological value and a rich amino acid profile. It contains all essential amino acids and is thus considered a complete protein. When choosing whey protein for beginners, its different forms should also be considered:
  • Whey Protein Concentrate (WPC): It is the least processed protein and retains more of the naturally occurring fats, carbohydrates and lactose.
  • Whey Protein Isolate (WPI): It is a more purified protein powder. Here, most of the fat, lactose and other non-protein components are removed during the process.
• Casein protein: It is a type of protein found in milk and dairy products. Compared to whey protein, casein protein is absorbed more slowly. It may promote a feeling of fullness for longer periods.
• Collagen protein: It is derived from the connective tissues of cows (bovine), fish (marine), or chickens.

Plant-based protein

• Pea protein: It is derived from yellow peas and is a good source of arginine, an amino acid. This high-quality source of protein is popular among vegan and vegetarian individuals.
• Soy protein: It is derived from soybeans and is considered a complete protein, meaning it contains all 9 essential amino acids.
• Rice protein: It is derived from brown rice. It is not a complete protein, but can be combined with other plant-based proteins to create a complete amino acid profile.

How to choose a protein powder?

As you start with your protein supplementation, consider the following factors while selecting the right protein powder for you:

• Check the protein source, i.e., whether it is plant-based or animal-based. E.g., for lactose-intolerant people, plant-based protein may be a good option. Vital Plant Protein Powder is one such pea protein supplement.
• Talk to your healthcare professional to determine your protein intake requirements. Accordingly, consider the per serving quantity and select the protein powder that fulfils your needs.
• Read the allergen information thoroughly. If you have known food allergies, e.g., for soy, gluten, or nuts, select the protein powder that is free from such allergens.
• Consider your dietary preferences while selecting the protein supplement. Select the one that suits your vegetarian, vegan, keto, etc., preferences.
• One of the most important factors is to consider the health goal you want to achieve with protein supplementation:
  • Muscle support: For muscle support, whey protein (concentrate & isolate) may be a good option due to its high protein content. Musashi Bulk Protein Powder is one such option that may be used daily and post-workout, and may help support performance and recovery.
  • Weight management: When weight management is the goal, casein powder may be useful. Casein protein takes longer to digest compared to other proteins and may help you feel full for a long time.
• Avoid gastrointestinal problems: For individuals with stomach sensitivities or lactose intolerance, the protein powder that does not contain lactose sugars, artificial sweeteners, or maltodextrins may be a good choice.
• Taking supplements for good health does not always have to be tasteless or boring. There are plenty of delicious flavours available. Select the protein powder that offers a delightful taste while meeting your health requirements. E.g., Protein Supplies Australia Whey Protein Isolate Powder is available in different flavours, like chocolate, vanilla, etc.

Frequently asked questions

Here are answers to a few questions regarding whey & plant-based protein for beginners that will help you further while selecting a protein supplement for your needs:

Q. Is whey protein a good option for first-time users?

1. Selection of the type of protein depends on your health goal, diet preferences, and various other factors. Whey protein is a good option for first-time users when selected after considering its suitability for your requirements. However, it is best to consult a healthcare professional to get the best results.

Q. Is it ok for beginners to take protein powder daily?

1. It is generally ok for beginners to take protein powder daily, when taken as a supplement to a balanced diet. Ensure that you keep your daily protein intake within the recommended daily limits. Take the help of a healthcare professional, if needed, to determine the daily intake quantity.

Q. Can plant-based protein be as effective as whey protein?

1. Studies suggest that there is no notable difference between plant-based and whey protein when it comes to the performance outcomes. The selection of either depends more on their suitability to your needs and food preferences.

Parting Notes

Protein supplements have been gaining popularity among health enthusiasts over the last few years. While a balanced diet is the first step towards healthy living, the role of supplements in maintaining general well-being cannot be undermined. This guide to protein powder for beginners provides important information on the importance of protein in the diet, the different types of protein powders available, and the factors to consider while selecting a protein supplement, to help new users find the best supplement for themselves.

Disclaimer: This blog is for informational purposes only and should not replace professional medical advice.