Protein Supplements: Whey, Casein & Vegan

What is protein powder?

It is protein extracted from a food, such as milk, egg, beef or legumes, separated from the rest and dried into a powder you mix with water, milk or a plant drink. It helps you reach your daily protein intake when meals alone fall short, and the main differences are the source it comes from and how much it has been processed.

What types of protein powder are there?

Each type has its own category, with the products available and the features worth comparing.

Type	Source	Features	Contains milk	Where to find it
Whey concentrate	milk whey	the most common, creamy, good balance of protein and price	yes	Whey Protein
Whey isolate and hydrolysate	more thoroughly filtered milk whey	more protein per serving, less fat and lactose; clear whey too	yes	Whey isolate and hydrolysate
Casein	milk	thick texture, often taken before bed	yes	Casein
Blends	several sources together	whey, casein and sometimes egg in one serving	usually yes	Blends
Beef protein	beef	a milk free option, often fruit flavoured	no	Beef Protein
Egg protein	egg white	a milk free option of animal origin	no	Eggs
Plant protein	pea, rice, soy and other plants	suitable for a vegan diet	no	Vegan and plant protein

The figures on each product page apply: allergens and nutrition values vary by brand and flavour.

How do you choose a protein powder?

Start from what you tolerate and how you eat: if lactose does not agree with you, look at isolates or milk free proteins; if you are vegan, at plant proteins. Then read the label: protein per 100 g lets you compare products with different servings, the ingredient list tells you the main source, and alongside it you check sugars, fat and sweeteners. For cost, divide the price by the number of servings in the pack rather than looking at the price of the tub. The rest is taste and how well it mixes, which vary a lot from brand to brand.

How much protein do you need and when should you take it?

For adults, EFSA sets a reference intake of 0.83 g of protein per kg of body weight per day; people who train regularly often take more, ideally on the advice of a professional. Protein powder covers the part you do not reach with meals: after training, between meals or, for casein, in the evening. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass.

Protein powder brands at Citymuscle

Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.

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Protein Powder