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The whey protein powder market is an overwhelming place nowadays. There are hundreds of options, with tubs covered in buzzwords and bright branding. But which protein powder<\/a>, if any, should you buy?<\/p>\n This guide aims to serve as your supplement sommelier. I\u2019ve enlisted the help of experts to identify which features you want from a quality protein powder, and which ones should trigger an about-turn. <\/p>\n Below, Prep Kitchen<\/a> nutritional therapist Kerry Beeson and Holland and Barrett<\/a> product developer Suria Darley decode some of the myths surrounding whey protein and provide a comprehensive buyer\u2019s guide to help you find your next favourite product. <\/p>\n So, whether you\u2019re using supplements<\/a> to build muscle, support your weightlifting<\/a> efforts or simply hit your daily protein quota around a busy lifestyle, consider their dos and don\u2019ts before you buy. <\/p>\n What is whey protein?<\/p>\n \u200b\u200bThanks to influencers and fitness models, protein powder has been somewhat glamourised. But the supplement has humble beginnings \u2013 it\u2019s one of two dairy proteins and the liquid byproduct of the cheese-making process. <\/p>\n \u201cEver heard of curds and whey in cheese-making?\u201d Darley says. \u201cThis whey contains protein, lactose and fats. It is filtered to concentrate the protein, separated, then dried to create the high-protein whey powder we see in our protein powders.\u201d<\/p>\n The other dairy protein is casein. This is slower-digesting and can frequently be found as a pre-bed supplement, with the selling point of supporting muscle growth and repair overnight. <\/p>\n On the other hand, \u201cwhey protein is one of the most efficient, fast-absorbing proteins available, making it a great choice for athletes,\u201d Beeson explains. <\/p>\n Read more: This one-move workout from Anne Hathaway\u2019s trainer builds core stability in just three minutes<\/a><\/p>\n What are the types of whey protein? <\/p>\n Whey protein can be processed to take one of three main forms; concentrate, isolate and hydrolysate. <\/p>\n Whey concentrate: \u201cWhey protein concentrate is lower in protein and higher in fat and carbs,\u201d says Beeson. It\u2019s the least processed form of whey protein, and as such it\u2019s usually the cheapest. The difference in fat and carbs between whey protein concentrate and isolate also only tends to be a matter of grams, so recreational exercisers might want to stick with this more affordable choice. <\/p>\n Whey isolate: \u201cWhey protein isolate has a higher protein content [than whey protein concentrate] with less fat and fewer carbs,\u201d says Beeson. It also has a lower lactose content. <\/p>\n Whey hydrolysate: \u201cWhey hydrolysate is pre-digested for faster absorption,\u201d Beeson explains. This makes it a popular pick for a post-workout shake, but also means it\u2019s usually more expensive.<\/p>\n Read more: Why going sober was one of the best things I\u2019ve ever done<\/a><\/p>\n What are the benefits of whey protein?<\/p>\n Protein molecules are made from chains of amino acids, which can be used by the body as building blocks to repair and grow tissues. This includes muscle, hence protein\u2019s brawny associations. <\/p>\n There are 20 amino acids in total, and the body needs all of them to function properly. It can make 11 of them, but the other nine need to be ingested, earning them the title \u201cessential amino acids\u201d. Any food, drink or supplement that contains all nine is called a \u201ccomplete protein source\u201d \u2013 whey protein falls under this umbrella. <\/p>\n \u201cWhey protein provides all essential amino acids, including high levels of leucine, a key trigger for muscle protein synthesis [the process of building muscle],\u201d Beeson says. \u201cIt may help with muscle repair, satiety, weight management and even immune function.\u201d<\/p>\n Most official guidelines advise adults to eat roughly 0.8g of protein per 1kg of body weight. But FuelHub<\/a> nutritionist Edward Mather told The Independent these figures on how much protein people should eat per day<\/a> are \u201coutdated\u201d, particularly for active people. <\/p>\n Read more: I tried the 12-minute workout Helen Mirren’s used for her \u2018whole life\u2019<\/a><\/p>\n \u201cThere is now a large body of evidence that shows the optimal range for an active healthy adult is anywhere between 1.6g and 2.5g of protein per kilogram of body mass each day,\u201d he says. \u201cWhere you place yourself in this bracket will be determined by your goals, training and lifestyle.”<\/p>\n If you can hit this figure with whole foods alone, there\u2019s no need to splash the cash on extra protein supplements. But this can be tricky to do around a busy lifestyle, particularly for those looking to eat enough protein to support muscle growth. <\/p>\n \u201cAs protein is probably the most expensive macronutrient to source in the diet, protein powders can be a cost-effective and convenient way to boost protein intake,\u201d Beeson says.<\/p>\n \u201cWhey protein powder is quickly absorbed, which is why it\u2019s loved by gym goers,\u201d Darley adds. \u201cIt\u2019s a simple way to get more protein into your diet, and you know exactly how much you\u2019re consuming.\u201d<\/p>\n However, both Darley and Beeson highlight how whey protein powder isn\u2019t for everyone. <\/p>\n \u201cAs it’s sourced from dairy, whey protein typically contains lactose which may cause digestive symptoms in sensitive people,\u201d Beeson warns. \u201cSome whey isolates have lactose removed, so they can be a better option.\u201d<\/p>\n \u201cSome people may experience bloating, gas, or discomfort,\u201d adds Darley. \u201cIt\u2019s also not suitable for those with a dairy allergy.\u201d<\/p>\n Read more: Walking for 15 minutes after eating has an \u2018immediate effect\u2019 and can protect your health long-term, expert says<\/a><\/p>\n What to look for when buying whey protein powder<\/p>\n Perhaps this is a case of teaching grandmother to suck eggs, but the first thing to look for when buying a protein powder is the protein content per serving. Beeson gives her seal of approval to anything between 20g and 30g.<\/p>\n The next thing to consider is cost. Don\u2019t be drawn in by big-name athlete affiliations and bright branding \u2013 instead, deal in cold hard facts and recognised accreditations. <\/p>\n \u201cThe only extra thing worth paying for with a simple whey protein powder is that the product has been lab tested to ensure you\u2019re getting what\u2019s said on the tin,\u201d says Darley.<\/p>\n One of the best labels to look out for when checking if a protein powder has been third-party tested is Informed Sport Certified. This shows that Informed Sport<\/a> has checked the product is manufactured to a high standard and doesn\u2019t contain any prohibited substances. <\/p>\n Beyond protein content and lab testing, you\u2019ll also want a supplement that meets your individual needs. This includes picking a flavour you enjoy and considering any intolerances you may have. <\/p>\n \u201cIf you\u2019re lactose-intolerant, choose lactose-free whey isolate,\u201d Beeson advises. Vegan protein powders<\/a> can be another option here. \u201cFor everyday use, a concentrate might be more cost-effective. Ideally, you should choose a product with minimal added sugars or fillers, and watch out for proprietary blends, which often hide ingredient amounts.<\/p>\n \u201cAlso think about whether you need to accommodate dietary preferences such as halal, soy or gluten-free products. If you take other supplements, make sure you check to see if your powder contains added vitamins or minerals.\u201d<\/p>\n Read more: I tried an Arnold Schwarzenegger-approved kettlebell workout, and it strengthened my whole body in just five minutes<\/a><\/p>\n What to avoid when buying whey protein powder <\/p>\n Both Beeson and Darley identified the same red flag when shopping for protein powder: outlandish claims. <\/p>\n \u201cI\u2019d avoid any company that makes over-the-top claims without evidence,\u201d Darley says. \u201cTransparency of dosages of each ingredient is essential. Our TriActive range<\/a> declares all ingredient levels as they are at the efficacious level \u2013 that is, [a level that\u2019s] clinically studied and proven to work.\u201d<\/p>\n \u201cIf a protein powder claims to do everything, it probably does nothing well,\u201d Beeson adds. \u201cKey red flags include proprietary blends that hide ingredient dosages, excessive sugar content (more than 3g to 4g per serving) and a lack of third-party testing. <\/p>\n \u201cThere have been cases where protein powders were contaminated with heavy metals, so always choose a reputable brand. Energy-boosting claims should also be scrutinised. If a protein powder is loaded with caffeine, ask yourself, do you want nourishing recovery fuel or a glorified energy drink?\u201d<\/p>\n Read more: I tried \u2018the best kettlebell workout\u2019, and it was surprisingly simple yet effective in just 10 minutes<\/a><\/p>\n Common whey protein ingredients and what they mean<\/p>\n To stand out in a crowded market, many whey protein powders are now fortified with extra ingredients, and brands claim they can deliver bonus benefits. Below you will find a list of the most common added ingredients, what they do, and whether they\u2019re worth your time:<\/p>\n Creatine: \u201cCreatine<\/a> is a great ingredient to have alongside your gym routine,\u201d says Darley. Supplementing it can boost phosphocreatine stores in your cells. Phosphocreatine is used to produce adenosine triphosphate (ATP), which is an easy-access energy source for your muscles \u2013 ideal for high-intensity bursts of activity like jumping, sprinting or lifting heavy weights. \u201cIf creatine is part of your protein powder, ensure you are getting at least 5g, however for muscle building I\u2019d recommend buying this [supplement] separately,\u201d Darley adds. <\/p>\n BCAAs: \u201cBCAAs are branched-chain amino acids, with research suggesting they aid muscle recovery,\u201d Darley says. The name comes from their chemical structure, and they represent three of the nine essential amino acids the body needs to consume. \u201cHowever, whey is a complete protein source [it contains all nine essential amino acids] so these aren\u2019t necessary in a whey protein.\u201d<\/p>\n Artificial sweeteners: \u201cSweeteners such as sucralose, stevia and acesulfame-K improve taste without adding sugar, though you can find natural, unsweetened options,\u201d Beeson says. \u201cFlavourings and sweeteners are added because people often find plain whey protein unpleasant,\u201d Darley adds. \u201cIt\u2019s up to you whether you want a particular flavour or to consume artificial sweeteners.\u201d<\/p>\n Emulsifiers: \u201cEmulsifiers are ingredients designed to enhance the overall performance and convenience of the product, like soy or sunflower lecithin,\u201d says Beeson. \u201cThey prevent clumping [by helping the powder mix], ensuring a smooth shake.\u201d<\/p>\n Anti-caking agent: \u201cAnti-caking agents prevent the powder from clumping after you\u2019ve opened it,\u201d Darley says. One of the most common is silicon dioxide.<\/p>\n Other: \u201cThere may also be preservatives and fillers like maltodextrin in protein powders, which bulk out the product and make it cheaper to produce but reduce the overall nutritional value,\u201d Beeson explains. \u201cIf you prefer to choose additive-free powders, you can find \u2018cleaner\u2019 cold-filtered powders from organic, grass-fed dairy cows which are free from additives and chemicals, and contain beneficial essential omega-3 fats.\u201d<\/p>\n