Protein powder is simply a convenient food. It isn't essential, but it can make hitting protein targets much easier.

The main types

• Whey concentrate: from milk; typically 70–80% protein with a little lactose and fat. Good value.
• Whey isolate: filtered further to around 90% protein with less lactose — better if dairy upsets your stomach.
• Casein: digests slowly; often used before bed.
• Soya and pea: plant-based options; blends of pea and rice improve the amino acid profile.

How to choose

1. Check protein per serving — aim for 20g+ per scoop.
2. Look for third-party testing schemes (such as Informed Sport) if you compete.
3. Avoid "proprietary blends" that hide quantities.
4. Pick a flavour you'll actually enjoy.

Do you need it?

Not if you comfortably reach your protein target from food. It's useful if you have a busy schedule, a small appetite, or follow a plant-based diet.

Beyond shakes

Stir powder into porridge after cooking, blend into pancakes, or mix with Greek yoghurt for a dessert-like snack. Mealify's protein porridge and pancake recipes use exactly this trick.