Guide to Choosing the Best Protein Powder: A Dietitian’s Top Tips

Daniel Murphy // Dietician Cork // Oct 24

Are you considering incorporating protein powders into your diet?

With so many options available, it can be overwhelming trying to choose the best protein powder for your needs. In this comprehensive guide, we will walk you through the factors to consider when selecting a protein powder.

First and foremost, it’s important to determine your dietary preferences. Are you veganlactose intolerant, or prefer plant-based options? Knowing your dietary restrictions will help narrow down your choices. 

The main aspects we need to consider are:

 

  • Price: Is it reasonably priced?
 
  • Gut Issues: Will it cause me stomach issues?
 
  • Quality of Protein: Has it been tested for banned substances. 
 

You can also consider the type of protein. Theres a choice of wheycaseinsoy, and pea protein. Each protein source comes with its own advantages and disadvantages. For this reason it’s essential to find one that aligns with your nutritional needs and goals. Continue below to find some suggestions from a Registered Dietitian

 

Protein Powders

Table of Contents

Understanding the Importance of Protein in Weight Loss

Protein is an essential macronutrient that plays a crucial role in weight loss. Protein is the building block of our musclestissues, and organs. This macronutrient is essential  for maintaining a healthy body composition. Additionally, when it comes to weight loss, protein is particularly important for several reasons.

 

  • Satiating: Protein is highly satiating. In other words, it can help you feel fuller for longer. This is because the body takes more time to digest protein compared to carbohydrates and fats. As a result, you are more likely to stick to your calorie-controlled diet. Furthermore, this can be especially beneficial for individuals who struggle with portion control or emotional eating.
 
  • Preserve Lean Mass: Secondly, protein helps to preserve lean muscle mass during weight loss. Its important to note, your body may break down muscle tissue for energy if reducing overall calories. However, by consuming an adequate amount of protein, you can help maintain your muscle mass. 
 
  • Thermic Effect: Thirdly, protein has a higher thermogenic effect compared to carbohydrates and fats. This means that your body burns more calories to digest and metabolise protein. Moreover, this can contribute to a slight increase in your overall calorie expenditure.
 

Understanding the importance of protein in weight loss is the first step towards choosing the best protein powder to support your goals.

Dietician Cork Daniel Murphy cutting veg.

Different types of Protein Powders: Whey Isolate Vs Concentrate Vs Diet Whey

One of the most popular and widely used protein powders is whey protein. Whey is considered a high-quality, complete protein source. Additionally, it’s known for its fast absorption rate, making it an excellent choice for post-workout recovery and muscle building. 

Whey Isolate

The difference between the protein powders above is the amount of protein per scoop. Whey isolate tends to be a little more expensive. However, it tends to be 90% protein and 10% fats and carbs.  

Whey Concentrate

Whey Concentrate can be cheaper than its counter part Whey Isolate. Usually, concentrate powders will be around 80% protein, and 20% Carbs and Fats. As a Dietitian, this is my personal choice in protein the powder, due to it being cheaper.

Diet Whey

Diet Whey is a concentrate powder that tends to be slightly higher in protein per scoop. The “Diet” wording might make it sound healthier but it’s actually very similar to the two powders above. 

Whey vs Casein Protein Powders Digestion Rates

Casein & Other Plant Based Proteins

Casein

Another common protein powder is casein, which is also derived from milk. Casein protein is digested and absorbed more slowly than whey. This can help you feel fuller for longer and potentially reduce cravings between meals. This makes casein a good choice for individuals looking to control their appetite and manage their calorie intake. 

Plant Based Proteins

For those with dietary restrictions or preferences, plant-based protein powders offer a viable alternative. Some popular plant-based protein sources include soypeahemp, and rice. These protein powders are often suitable for vegansvegetarians, and individuals with lactose intolerance or milk allergies. While they may not be complete proteins like whey or casein, they can still provide a significant amount of protein to support your nutrition goals.

How to Determine your Protein needs for Weight Loss

As a general guideline, the recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight for adults. 

However, for individuals who are physically active, intakes can be higher. Protein recommendations increase and are typically between:

 

  • 1.5 to 2.2 grams of protein per kilogram of lean body mass.
 

Example: If a person weighed 68 kg and had a BMI of under 30. We’d multiple 68kg x 1.5-2.2g giving us a range of: 102g-149.6g a day.

Your personal needs may vary depending on your activity level, overall health, and nutritional goals. Calculate your exact protein needs with the Apex Calorie Calculator.

Use The Apex Calorie & Macro Calculator

Not sure how much protein to have? Check out our calculator

Factors to Consider When Choosing a Protein Powder

When selecting a protein powder to support your nutrition journey, there are three main factors to consider. Let’s explore these factors in detail.

Price

  • A 1kg bag of protein can cost anywhere from €30-€70 which is a big difference. Some 5Kg bags can set up back €100 plus. If it’s your first time, it’s important to get this right. As a dietitian, I always recommend trying samples first. You can normally pick up a sample sachet for only €2. This makes sure you like the product and flavour.
 

Stomach Issues


Taste & Texture

  • Try samples first, my biggest disclaimer. Some flavours can be awful. I personally pick a flavour that I can use in porridge, overnight oats and smoothies. A chocolate or mocha flavour is good to start with. Plant based proteins can be gritty in texture too so be aware of this before purchasing.  
Scoops of Protein Powders

Top Protein Powder Brands

Here are some of the top protein powder brands to consider for your nutritional journey:

At Apex Nutrition we work with Premier Performance Nutrition Ireland. If you’d like to get 10% off protein then check out the link here.

Other Brands:

  • HP Nutrition: If living in Ireland, HP Nutrition are a great option. They offer all the top brands in protein and have great prices and delivery options. 
 
 
 
  • Kinetica are also a brand that have been up and coming in the sporting world in Ireland. They offer a great range of protein powders too.  

These are just a few examples of the top protein powder brands that have gained recognition for their quality, effectiveness, and customer satisfaction.

Incorporating Protein Powder into your
Weight Loss Diet plan

Protein Powder doesnt need to be taken directly after training. You can consume it at any part of the day. However it can optimise muscle recovery taken 30-60 mins after a training session. There are two methods on incorporating protein powder into your diet.

  • Shake Or Smoothie,
  • Add it to Oats, Yogurt or Baking
 
Shake Or Smoothie: Protein Powders can simply be added to milk or water and consumed this way. Additionally, they can also be added to smoothie. Add some fruit for a fibre kick. This can help if you’re not a huge fan of the flavour. 
 

Oats & Yogurt: Another way to incorporate protein powder into your plan is to use it in Oats or Yogurt. You can add a scoop of protein powder to your oatmeal, yogurt, or even baked goods to boost the protein content and support your weight loss goals. Just be mindful of the overall calorie and macronutrient balance of your meals to avoid exceeding your daily targets.

Conclusion: Finding the Best Protein
Powder for your Goals

In conclusion, selecting the best protein powder to support your goal requires careful consideration of various factors, including your dietary preferences, protein needs, and overall weight loss strategy. Always look to start with a sample, and reach out to us at Apex Nutrition for any additional pointers. 

Frequently Asked Questions

Protein powder is a popular supplement made from various protein sources such as whey, casein, soy, or pea. It’s primarily used to support muscle repair, growth, and recovery.  This makes it ideal for athletes, bodybuilders, and people looking to increase their protein intake. Protein powder is also convenient if you struggle to meet your daily protein needs through food alone.

Choosing the right protein powder depends on your dietary preferences, fitness goals, and any allergies you might have. Here’s a quick breakdown:

  • Whey protein: Fast absorption, ideal for post-workout. High in essential amino acids.
  • Casein protein: Slower absorption, great for nighttime or between meals.
  • Plant-based proteins: Ideal for vegans or those with dairy sensitivities. Look for blends (pea, hemp, rice) for a complete amino acid profile.
  • Soy protein: A complete plant-based protein, good for muscle building

The amount of protein you need depends on your goals and lifestyle. A general guideline is 0.8-1 gram of protein per kilogram of body weight. If you’re strength training or aiming to build muscle, you may need more (up to 1.6-2.2 grams per kilogram). Typically, one scoop of protein powder contains 20-25 grams of protein, which is a good post-workout serving or snack.

The best time to take protein powder depends on your goals:

  • Post-workout: Within 30-60 minutes after exercise helps with muscle recovery.
  • Morning: Adding protein powder to your breakfast can help keep you full and support muscle maintenance.
  • Before bed: Casein protein is slow-digesting, making it a great option for overnight muscle repair.
  • Throughout the day: You can use protein shakes to meet daily protein goals, especially if you’re on the go.

Yes, protein powder can support weight loss by keeping you fuller for longer. This reduces cravings, and preserving lean muscle mass while in a calorie deficit

For most people, using protein powder daily is safe. However, it’s important to get most of your nutrients from whole foods. Over-reliance on supplements can cause you to miss out on other essential nutrients from a varied diet. If you have any pre-existing health conditions (such as kidney issues), consult a healthcare professional before starting high-protein supplementation.

Yes, protein powder can still be beneficial for non-exercisers. It can help meet daily protein needs, support healthy metabolism, and maintain muscle mass as you age. Protein is very filling so can be beneficial as a snack for weight loss.

Absolutely! Protein powder can be mixed with:

  • Water: For a low-calorie, quick option.
  • Milk: For a creamier texture and added protein/calories.
  • Non-dairy milk: For those with lactose intolerance or following plant-based diets.
  • Smoothies: Blend with fruits, veggies, nut butter, or oats for a nutritious meal or snack.

For most people, protein powder is safe when consumed in moderation. Some possible side effects include digestive discomfort, bloating, or gas, especially if you’re lactose intolerant and using whey protein. If this happens, consider switching to lactose-free or plant-based protein powders.

Yes! Protein powder is versatile and can be added to baked goods like pancakes, muffins, or energy bars. Just remember, using too much protein powder can affect the texture of your recipes. It’s best to replace only a portion of the flour with protein powder.

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