Protein powder: what to know before you buy

• For most goals whey concentrate (WPC) is enough, and it is the cheapest.
• If you are lactose intolerant pick an isolate (WPI); if you are vegan, a pea and rice blend.
• One or two scoops a day is plenty; get the rest of your protein from food.
• Compare prices per 30 g of protein, not per tub.

Types of protein powder: concentrate, isolate, hydrolysate, plant

Whey protein digests quickly and is rich in leucine, the amino acid that switches on muscle protein synthesis. Single plant proteins are each low in one essential amino acid, which is why a pea and rice blend beats either alone. In our recipes, protein powder means vanilla or chocolate whey with about 78 g of protein per 100 g.

How much protein powder, and when?

Start from your daily protein target (protein calculator) and see how much food already covers. Powder only fills the gap: for most people one or two scoops a day (25-60 g of protein). According to the ISSN, the daily total matters most; the few hours after training are a good time, but there is no need to rush.

How to read a protein powder label

• Protein per 100 g: compare this, not per serving, because servings range from 25 to 40 g. Under 70 g for a whey is suspect; over 85 g for an isolate is good.
• Sugar and carbs: typically 1-4 g per serving of whey. Much more than that and it is a mass gainer, not a protein powder.
• Amino spiking: some products add cheap free amino acids (glycine, taurine, glutamine) or creatine, which test as protein. Check the ingredients: if these are listed separately, the real protein can be lower than the label claims.
• Amino acid profile: in a good whey about 10% of the protein is leucine, 2-3 g per serving.
• Independent testing: some brands verify content and purity with lab testing or certification for athletes.
• Allergens and sweeteners: milk, soy, traces of gluten; sweeteners and flavourings are a matter of taste.

Cost per 30 g of protein: how to compare

The formula: price / (pack size in g × protein per 100 g / 100) × 30. A made-up example: a 1,000 g bag for 30.00 with 78 g of protein per 100 g holds 780 g of protein, so 30 g of protein costs 1.15. The same formula works for food: enter the price per kilo of chicken breast or eggs and their protein content.

Protein powder or food?

Food gives you more: fibre, vitamins and better fullness. Powder is convenience: ready in two minutes, no cooking, easy to fit into a calorie deficit. In our recipes it mostly goes into breakfasts, shakes and desserts that would otherwise be low in protein:

Breakfast · 5 minBlueberry Protein Overnight Oats470 kcal40 g proteinBreakfast · 15 minBanana Protein Pancakes433 kcal35 g proteinSnack · 5 minVanilla Berry Shake287 kcal36 g proteinSnack · 5 minChocolate Protein Mug Cake238 kcal28 g protein

If you would rather skip the powder, these recipes get over 40 g of protein from food:

Dinner · 20 minCreamy Spinach Chicken401 kcal52 g proteinDinner · 30 minTuna Sweet Potato Cakes490 kcal50 g proteinLunch · 25 minTeriyaki Chicken Bowl528 kcal48 g protein

Protein powder for women: myths

• “It will make me bulky.” It won’t. Training builds muscle, with a calorie surplus; protein is just the material.
• “I need a women’s protein powder.” Products aimed at women are usually the same proteins with added ingredients, often at a higher price. Read the label the same way.
• “It makes you gain weight.” A scoop is about 110-120 kcal. It only adds weight if it takes you over your daily calories.
• “You don’t need protein when dieting.” The opposite: more protein while losing fat helps you keep muscle and stay full.

Creatine in protein powder?

Creatine is not protein but a supplement in its own right; per the ISSN, 3-5 g a day is the most studied, safe dose for strength and muscle gain. If a protein powder contains creatine, it should not count towards the protein figure, and you shouldn’t pay protein prices for it. Creatine has its own creatine guide, and the other supplements (BCAA, pre-workout, protein bars) are on the supplements page.

Brands you will see in shops

In Hungary and across Europe you will find brands such as Scitec Nutrition, BioTech USA, Pure Gold, GymBeam and MyProtein. We don’t rank them: with the method above (protein per 100 g, ingredient list, price per 30 g of protein) you can compare any product yourself. Brand names are trademarks of their owners; The Fit Chef is not affiliated with any of them.