Protein powder: What to know, types, and how to choose

How it works

Protein is an essential macronutrient made up of amino acids, which are the building blocks for body tissues, enzymes, and hormones. Protein powders provide a concentrated source of protein, typically derived from milk (such as whey or casein), eggs, or plants (such as peas, soy, or rice). These powders are designed to supplement dietary protein intake, especially for those who may have higher needs or limited access to protein-rich foods.

Protein powders offer a convenient way to increase daily protein intake when needed.

When consumed, protein is broken down into amino acids, which the body uses for various physiological functions, including the maintenance of muscle mass and normal bones, as recognised in authorised nutrition claims.

Protein powders are manufactured through various processes, such as filtration, precipitation, or extraction, depending on the source. For example, whey protein is separated from milk during cheese production, then filtered and dried to create a powder. Plant-based proteins are typically extracted from legumes or grains, then processed to concentrate the protein content. The resulting powders can be mixed with liquids or added to foods to increase protein intake.

Different protein sources contain varying proportions of essential amino acids. Animal-based proteins, such as whey and casein, are considered "complete" proteins, meaning they provide all essential amino acids in adequate amounts. Some plant-based proteins, such as soy, are also complete, while others (like pea or rice) may be lower in certain amino acids but can be combined with other sources to achieve a balanced profile.

The digestibility and absorption rates of protein powders can also differ. Whey protein is rapidly digested, while casein is digested more slowly, leading to different patterns of amino acid release in the body. Plant-based proteins may have varying digestibility depending on processing and formulation.

What the research and authorised claims say

These are the only authorised nutrition claims for protein in the EU. No other health or disease-related claims are permitted for protein powders or supplements.

Protein powders are regulated as food supplements in the EU and must comply with relevant food safety, labelling, and health claim regulations. This means that any claims made on packaging or marketing materials must be substantiated and authorised by the appropriate authorities.

Scientific research has explored the role of protein in supporting normal physiological functions, such as the maintenance of muscle mass and bone health, but only these specific claims are authorised for use in the EU. Studies have also examined the digestibility, amino acid composition, and bioavailability of different protein sources, which can influence the choice of protein powder for individual needs. However, the use of protein supplements should always be considered in the context of total dietary protein intake and overall nutrition.

Common types of protein powder and their sources

Type	Source	Typical Protein Content (%)	Suitable for Vegans?
Whey concentrate	Milk	~70-80%	No
Whey isolate	Milk	~90%	No
Casein	Milk	~80%	No
Soy protein	Soybeans	~85-90%	Yes
Pea protein	Peas	~80%	Yes
Rice protein	Rice	~80%	Yes

Of the 4 protein powder products in Tigoo's range, options include both dairy-based (such as whey) and plant-based (such as pea or soy) proteins, allowing consumers to choose based on dietary preferences or restrictions.

Only authorised nutrition claims can be made for protein: it contributes to the maintenance of muscle mass and normal bones.

When evaluating research on protein powders, it is important to distinguish between findings related to protein intake from food versus supplements. The overall consensus is that protein from supplements is equivalent to protein from food in terms of its contribution to total protein intake, provided that the supplement is of adequate quality and purity. However, supplements should not be used to replace the variety of nutrients found in whole foods.

It is also important to note that the protein content listed on product labels may vary depending on the form (concentrate, isolate, hydrolysate) and the presence of other ingredients such as carbohydrates, fats, or flavourings. Consumers should always check the nutritional information to ensure they are meeting their intended protein intake goals.

Key limitations

• Protein powders are not a replacement for a varied and balanced diet.
• There are no authorised claims for increased energy, weight loss, or muscle gain beyond the maintenance of muscle mass and normal bones.
• Some products may contain added sugars, sweeteners, or allergens; always check the label.
• Individual protein needs vary based on age, activity level, and health status.

Protein powders may also contain other ingredients such as flavourings, thickeners, or preservatives to improve taste, texture, and shelf life. Some products are fortified with vitamins or minerals, but the amounts and types can vary widely. It is important to review the ingredient list and nutritional information to avoid unwanted additives or allergens, such as lactose, soy, or gluten.

High protein intake may not be appropriate for everyone, particularly those with certain health conditions (see Safety section). In addition, the environmental impact of protein powder production, especially animal-based sources, may be a consideration for some consumers.

Protein powders are also not regulated to the same extent as medicines, so the quality and purity of products can vary between brands and batches. Third-party testing and certifications can help ensure product quality, but not all products are independently verified.

How to choose

When selecting a protein powder, consider the following factors:

• Source: Choose between animal-based (whey, casein, egg) and plant-based (soy, pea, rice) proteins depending on dietary needs and preferences.
• Protein content: Check the percentage of protein per serving. Isolates typically have higher protein content than concentrates.
• Ingredients: Review the ingredient list for added sugars, sweeteners, thickeners, or allergens.
• Flavour and texture: Options include unflavoured, chocolate, vanilla, and other flavours. Texture may vary between brands and types.
• Dietary restrictions: For those avoiding dairy or animal products, plant-based options such as pea or soy protein are available.
• Certifications: Look for quality certifications or third-party testing where available.

When comparing protein powders, such as those found in supermarkets or online, focus on the protein source, content per serving, ingredient quality, and whether the product meets your dietary needs. Price and packaging size may also be relevant, but should not be the only factors considered.

It is also important to consider the intended use of the protein powder. Some products are formulated for mixing with water or milk as a shake, while others are suitable for adding to smoothies, baking, or cooking. Ready-to-drink protein beverages and protein bars offer additional convenience but may contain more added sugars or fats than plain powders.

For those with allergies or intolerances, carefully check for potential allergens such as milk, soy, or gluten. Some protein powders are certified free from certain allergens or are produced in dedicated facilities to reduce the risk of cross-contamination.

Flavour and texture preferences can also influence the choice of protein powder. Some people prefer unflavoured powders that can be added to a variety of foods, while others may choose flavoured options for shakes or smoothies. The solubility of the powder (how well it mixes with liquids) and the mouthfeel may differ between products and protein sources.

Packaging size, shelf life, and storage requirements may also be relevant, especially for those who use protein powder regularly. Some products are available in single-serve sachets, while others come in large tubs or resealable bags.

Comparison of protein powder forms

Form	Mixes with	Common Flavours	Typical Use
Powder	Water, milk, plant-based drinks	Unflavoured, chocolate, vanilla, berry	Shakes, smoothies, baking
Ready-to-drink	Pre-mixed	Chocolate, vanilla, strawberry	On-the-go, convenience
Bars	Solid	Chocolate, peanut, fruit	Snacking, meal replacement

Some protein powders are marketed as "natural" or "organic," but these terms are not strictly regulated and may not guarantee higher quality or nutritional value. Always check for official certifications if these attributes are important to you.

Finally, consider the cost per serving, as some premium products may be significantly more expensive without offering additional nutritional benefits. Comparing the cost, protein content, and ingredient quality can help you find the best option for your needs and budget.

Safety, interactions and risk groups

Protein powders are generally considered safe for healthy adults when used as directed and as part of a balanced diet. However, excessive protein intake may not be suitable for everyone. Individuals with kidney disease, liver disease, or other chronic health conditions should consult a healthcare professional before using protein supplements. Pregnant or breastfeeding women, children, and those taking medication should seek medical advice before starting any supplement. Always follow the recommended serving size on the product label and avoid exceeding the stated dose.

Some individuals may experience digestive discomfort, such as bloating or gas, when consuming certain types of protein powder, particularly those containing lactose or high amounts of fibre. Choosing a lactose-free or low-fibre option may help reduce these effects. Allergic reactions are possible, especially with products containing milk, soy, or other common allergens.

Protein powders may interact with certain medications or medical conditions. For example, high protein intake may affect kidney function in individuals with pre-existing kidney disease. People with metabolic disorders, such as phenylketonuria (PKU), should avoid protein supplements containing phenylalanine. Always consult a healthcare professional if you have any concerns about interactions or suitability.

Quality control is another safety consideration. Some protein powders have been found to contain contaminants, such as heavy metals or undeclared ingredients, due to inadequate manufacturing practices. Choosing products from reputable brands with third-party testing can help reduce this risk.

Storage and handling are also important for safety. Protein powders should be stored in a cool, dry place and used before the expiration date to maintain quality and reduce the risk of spoilage or contamination.

In summary, while protein powders can be a convenient way to supplement dietary protein, they are not suitable for everyone and should be used with care, especially by those in risk groups or with underlying health conditions.