Best Protein Powder Beginners: Expert Recommendations
Best Protein Powder Beginners: Expert Recommendations
In this article, "Best Protein Powder for Beginners: Expert Recommendations," I'll cover various protein powders, discuss their pros and cons, identifying which is most suitable for you, best protein powder for the price, and whether they qualify as complete proteins.
Now, as a bushy-eyebrowed, anime lover who also practices Brazilian Jiu-Jitsu (currently a white belt often getting his butt kicked) and 1-2-1 online fitness coach, I want to highlight a critical difference between this guide and many others.
Unlike many fitness influencers and self-proclaimed experts who often endorse specific brands, I am not sponsored by any company.
This ensures that my advice is unbiased and not influenced by any potential gains from product endorsements.
I'll also discuss with you:
Best protein powder flavour
Best protein powder for muscle gain for beginners
Best protein powder for the price
And more!
But before we discuss the best lean protein powder or why others stand out as the best protein shake for beginners, let's first outline what protein powders are and then define what makes a protein complete.
Best Protein Shake for Beginners: What are Protein Powders?
"Are you sure I'm okay with taking protein powder? I don't want to get massively bulky."
Melissa, a dog- and travel-loving 1-2-1 online fitness member of mine, expressed her concerns during a video call one chilly autumn day.
For context, she struggled to increase her protein intake beyond 90 grams daily despite doubling her usual sources and including protein with every meal.
That's when I suggested the possibility of integrating the best protein powder for beginners into her diet occasionally.
"Don't worry," I chuckled, trying to ignore the freezing weather, wrapped in several layers of clothing, "If getting huge was as easy as just drinking protein powder, many people wouldn't spend so much time working out in the gym. It doesn't work like that!"
This conversation happened a few years ago, so some details from the chat might have faded, but what's clear is Melissa trusted my advice.
She started using protein powder and making a few other dietary tweaks.
It's no surprise that her protein intake soared, leading to significant results: she lost over 10kg of body fat and grew stronger, even managing eight consecutive push-ups for the first time.
If I were to have that conversation with her again today, here's what I'd say about protein powders that's important for you to know, too:
Protein powder is a convenient supplement that provides a high amount of protein from various sources such as whey, soy, rice, or peas.
They offer a straightforward way to boost protein intake—far more manageable than, say, carrying a chicken breast around all day.
Ideal for a post-gym refreshment or a quick snack, protein powders like the best protein shake for beginners require just a couple of minutes to prepare, contrasting massively with the sometimes time-consuming nature of cooking other high-quality protein sources.
These powders can be mixed with water or milk or, a personal favourite, blended into smoothies and other recipes. They are especially beneficial if you exercise regularly, are trying to build muscle, or need to boost your protein intake for health reasons, making them the best protein powder for muscle gain for beginners.
There are some misconceptions about protein powders, thanks to a few quacks online, such as the belief that they are harmful, "unnatural," or should be avoided because it's not "real food".
However, these claims don't hold up:
Safety and Quality: Protein powders are not harmful. For instance, whey protein is a high-quality protein comparable to that found in eggs, beef, and chicken. Melissa's favourite was whey protein powder due to its mixability.
Natural Origins: Protein powders are derived from natural food sources, like egg protein from eggs, pea protein from peas, and whey protein from the leftover byproducts of milk processing.
Real Food: According to the Merriam-Webster definition of food, anything that provides protein, carbohydrates, fats, and other essential nutrients qualifies as food. Protein powders easily meet this definition.
Next, in this "Best Protein Powder Beginners: Expert Recommendations" article, we will discuss what a complete protein is, an essential concept for understanding the full benefits of protein powders in your diet.
Note:
Click here for a free workout plan similar to what my 1-2-1 online fitness member, Melissa, used to help her get in shape, lose 10kg of body fat, and become the strongest she's ever been.
Best Kind of Protein Powder: What is a Complete Protein?
When choosing the best lean protein powder, the best protein shake for beginners, or the best protein powder for muscle gain for beginners, think of the following analogy: Imagine you're building a model car.
To complete it, you need all kinds of parts: wheels, doors, windows, and an engine. Each part is crucial; missing even one means your car won't come together properly.
In the same way, a complete protein is like a model car kit that comes with every single part you need — all nine essential amino acids.
Your body uses these amino acids as building blocks to perform vital functions like building muscles, repairing tissues, and making hormones. Since your body can't produce these essential amino acids, you must get them from your food.
Here are the nine essential amino acids:
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Don't worry if you can't remember the specific names too much. Just know that meat, fish, dairy products, and quinoa are complete proteins because they contain all nine necessary building blocks.
However, many plant-based protein sources, like beans and nuts, might be missing one or more essential amino acids, making them 'incomplete proteins.'
That's why people who follow vegetarian or vegan diets need a variety of protein sources throughout the day to ensure they get all the amino acids they need.
As you consider supplementation options, the best protein powder for beginners should offer a complete amino acid profile. Also, when selecting a supplement, you should consider the best protein powder for the price and the best protein powder flavour to ensure it's both cost-effective and enjoyable.
With that, let's get stuck into the different types of protein powders in no particular order.
Note:
If you're enjoying this article so far, follow me on Instagram, Twitter or Threads, all with the username: @leoalvespt
Best Protein Powder Beginners: 10 Potential Protein Powders:
Below is a list of ten potential protein powders to consider, in no specific order.
These selections include options for the best protein powder for beginners, the best protein powder for muscle gain for beginners, and even choices noted for having the best protein powder flavour.
Please note that the information provided is accurate to the best of my knowledge as of the date of this writing.
The nutritional values and prices mentioned are averages and will vary by brand and flavour.
Always verify any details that are important to you.
Feel free to skip directly to the best kind of protein powder you're most interested in learning more about.
Whey Protein Powder
Whey protein is the most popular choice on this list, valued for its high-quality milk protein. It is often considered the best protein powder for beginners and is a go-to supplement for many, especially if you're into fitness or looking to increase your protein intake effortlessly.
As a complete protein containing all nine essential amino acids, it's excellent for building and repairing muscles. This makes it an ideal option if you're looking for the best protein powder for muscle gain for beginners.
Key Points:
Source: Derived from milk.
Complete Protein: Contains all nine essential amino acids, making it a perfect choice for high-quality muscle support.
Best For: Ideal for anyone needing a significant protein boost.
Not Suitable For: Not recommended for individuals with lactose intolerance or dairy allergies due to potential adverse reactions.
Average Cost: Prices typically range from £10 to £50 ($13 to $65) per tub, making it one of the best protein powders for the price given its benefits.
Taste: Known for being the best protein powder flavour available, it comes in various flavours, such as strawberry cheesecake and cinnamon roll, catapulting its appeal.
Vegetarian Friendly: Yes
Vegan Friendly: No
Average Nutritional Values per 100g:
Calories: 400 kcal
Protein: 78 g
Carbohydrates: 5 g (including 3 g of sugars)
Fats: 7 g (including 4 g of saturated fats)
Fibre: 0 g
Conclusion: Whey protein stands out for its effectiveness and taste. It is a top choice if you can consume dairy and want an easy, high-quality protein boost.
It's a straightforward, affordable option that ensures you meet your protein goals without compromising on taste or quality, solidifying its status as the best kind of protein powder for many fitness enthusiasts and beginners.
Whey Protein Isolate Powder
Whey Protein Isolate (WPI) is a highly refined form of whey protein. It is processed to remove most fats and lactose, increasing its protein content to at least 90%.
In terms of pure protein, this makes it the best protein powder for muscle gain for beginners and advanced users alike.
Key Points:
Source: Refined from milk, offering a purer form of protein.
Complete Protein: Contains all essential amino acids, making it highly effective for quality muscle recovery.
Best For: Individuals aiming to build muscle, improve recovery, and follow a low-fat diet.
Not Suitable For: Not recommended for those with dairy allergies or severe lactose intolerance, as it still contains dairy derivatives.
Average Cost: Due to its high purity, whey protein isolate is typically more expensive per tub, ranging from £25 to £70 ($32 to $89).
However, for those on a budget, the best protein powder for the price might be standard whey protein, which also offers substantial benefits.
Taste: WPI is praised for its highly smooth texture and superior mixability, avoiding the typical grittiness found in other powders.
It is available in enjoyable flavours like vanilla, cookies and cream, and chocolate brownie, which remain well-mixed and consistent even after blending.
Vegetarian Friendly: Yes
Vegan Friendly: No
Average Nutritional Values per 100g:
Calories: 370 kcal
Protein: 90 g
Carbohydrates: 1 g (including less than 1 g of sugars)
Fats: 1 g (including 0.5 g of saturated fats)
Fibre: 0 g
Conclusion: WPI offers a premium protein option and is perhaps the best kind of protein powder with minimal fats and lactose. It is ideal if you need a high protein intake without the extra calories.
Vegan Protein Powder
Vegan protein powder is derived from a mix of sources like peas, brown rice, hemp, and soy. It is tailored to support muscle growth, repair, and overall health.
It is a perfect choice for vegans, vegetarians, and anyone with dairy or other animal protein sensitivities, positioning it as the best protein powder for beginners who prefer or require plant-based nutrition.
Key Points:
Source: Created from various plant-based ingredients, including peas, rice, hemp, and soy.
Complete Protein: It often achieves a complete amino acid profile by blending different plant proteins, such as pea and rice, to mimic the amino spectrum found in animal proteins.
This makes it the best kind of protein powder if you're seeking protein powder without animal products.
Best For: Anyone following a vegan or vegetarian diet or if you're allergic to dairy or animal proteins.
Not Suitable For: If you have allergies to specific plants, such as soy or peas, carefully select your vegan protein powder.
Average Cost: The cost varies from £15 to £50 ($20 to $64) per tub, depending on brand, ingredients, and protein blend complexity.
Taste and Texture: While traditionally noted for a grainy texture, modern advancements in formulation have significantly improved the smoothness and palatability of these powders.
Vegetarian Friendly: Yes
Vegan Friendly: Yes
Average Nutritional Values per 100g:
Calories: 390 kcal
Protein: 75 g
Carbohydrates: 10 g (including 3 g of sugars)
Fats: 3 g (including 0.5 g of saturated fats)
Fibre: 5 g
Conclusion: Vegan protein powders are an excellent choice for plant-based dietary supplements. With improved formulations offering better taste and texture and their ability to provide a complete amino acid profile due to a combination of sources, they are a solid option, aligning well with ethical and health-related dietary choices.
Egg Protein Powder
If you're looking for a high-quality, animal-based protein low in fat and cholesterol, egg protein powder might be the perfect fit. Sourced from egg whites, this powder is an efficient way to boost your protein intake without the extra calories associated with whole eggs.
Key Points:
Source: Egg protein powder is derived from egg whites, offering a pure and high-quality protein.
Complete Protein: Contains all nine essential amino acids, making it an outstanding choice for muscle gain and recovery, often regarded as one of the best protein powders for muscle gain for beginners.
Best For: It's great if you prefer animal-based proteins but want to avoid fats and cholesterol.
Not Suitable For: This protein powder isn't for you if you have egg allergies. Always check for potential allergens.
Average Cost: Prices range between £20 to £50 ($26 to $64) per tub, depending on brand and quality, perhaps offering the best protein powder for the price in its category.
Taste and Mixability: Egg protein powder is known for its subtle flavour, which makes it a versatile addition to shakes and recipes without overwhelming other tastes. It mixes well, ensuring a smooth texture that doesn't clump.
Vegetarian Friendly: Yes
Vegan Friendly: No
Average Nutritional Values per 100g:
Calories: 400 kcal
Protein: 80 g
Carbohydrates: 5 g (including less than 1 g of sugars)
Fats: 3 g (including 1 g of saturated fats)
Fibre: 0 g
Conclusion: Egg protein powder is an excellent option for a straightforward, effective way to increase your dietary protein. It provides all the benefits of eggs without the yolk.
Its excellent mixability makes it easy and enjoyable to incorporate into your daily routine, solidifying its status as the best kind of protein powder if you want to gain muscle without excess fats.
Pea Protein Powder
Pea protein powder could be a game-changer if you're looking at plant-based protein options.
This protein is increasingly popular among vegetarians, vegans, and anyone looking to reduce their meat consumption as it's extracted from yellow split peas—making it a top contender for the best protein powder for beginners interested in plant-based diets.
Key Points:
Source: Pea protein powder comes from yellow split peas, offering a sustainable and allergy-friendly alternative to typical protein sources.
Complete Protein: Pea protein is rich in many essential amino acids but is lower in methionine.
Combining it with other protein sources is advisable to achieve a complete amino acid profile, improving its plant-based status as one of the best protein powders for muscle gain for beginners.
Best For: This might be for you if you're looking for a plant-based protein that's easy on the stomach and great for muscle building. It's also ideal if you have allergies to dairy or gluten.
Not Suitable For: While pea protein is generally well-tolerated, you should proceed cautiously if you have specific sensitivities to legumes.
Average Cost: Prices for pea protein powders typically range from £15 to £40 ($20 to $51) per tub, depending on the brand and quality, making them affordable options for the best protein powder for the price.
Taste and Mixability: Pea protein powder is known for its mild, earthy flavour. It blends well in smoothies and shakes but can be slightly grainy, so it's best mixed thoroughly.
Vegetarian Friendly: Yes
Vegan Friendly: Yes
Average Nutritional Values per 100g:
Calories: 400 kcal
Protein: 80 g
Carbohydrates: 5 g (including 1 g of sugars)
Fats: 7 g (including 1 g of saturated fats)
Fibre: 3 g
Conclusion: Pea protein powder is an excellent choice for plant-based or hypoallergenic protein sources. It's beneficial for building and repairing muscles and supports your dietary choices with minimal environmental impact.
However, if you opt for pea protein powder, ensure that you seek foods that contain the amino acid, methionine, such as sesame seeds, tofu or brazil nuts, to ensure you're still getting all nine amino acids. This makes pea protein not only the best kind of protein powder for its environmental and health benefits but also a versatile component in a well-rounded diet.
Casein Protein Powder
If you're looking for a protein powder that works well for muscle recovery, especially overnight, casein protein powder might be just what you need.
Derived from milk, casein protein is known for its slow digestion rate, making it ideal for sustained protein release—the opposite of whey, known for its rapid absorption.
Key Points:
Source: Casein protein comes from milk, specifically isolated during the cheese-making process.
Complete Protein: Casein contains all nine essential amino acids, making it a quality protein source.
Best For: You, if you need a protein that helps with muscle recovery while you sleep or if you're looking for prolonged satiety between meals.
Not Suitable For: Due to its dairy origin, casein might not be suitable if you have lactose intolerance or a dairy allergy.
Average Cost: Casein protein powder generally costs between £20 and £60 ($26 to $77) per tub, depending on brand, product quality, and size.
It represents a good option if you're looking for the best protein powder for the price in the slow-digesting category.
Taste and Mixability: Casein protein is thicker and creamier than many other protein powders, which makes it great for making smooth, rich shakes.
However, its thick nature might require more effort to mix thoroughly.
Vegetarian Friendly: Yes
Vegan Friendly: No
Average Nutritional Values per 100g:
Calories: 350 kcal
Protein: 80 g
Carbohydrates: 4 g (including 1 g of sugars)
Fats: 1 g (including 0.5 g of saturated fats)
Fibre: 0 g
Conclusion: Casein protein powder is an excellent choice if you're looking for a slow-releasing protein to help with muscle recovery and reduce muscle breakdown while you sleep. Its slow-digesting nature keeps you fuller for longer, making it a valuable addition to your nutrition regimen, especially in managing appetite and aiding in nighttime recovery.
Whether incorporating it into a post-workout shake or a bedtime snack, its unique properties make it the best kind of protein powder for steady muscle nourishment.
Soy Protein Powder
Soy protein powder is a fantastic choice if you're looking for a plant-based protein powder. Made from soybeans, it's a popular alternative if you're avoiding animal products.
Key Points:
Source: Derived from soybeans, soy protein powder is a sustainable, plant-based protein rich in nutrients.
Complete Protein: Soy protein contains all nine essential amino acids, making it one of the few complete plant-based proteins. This makes it a quality protein source supporting muscle development and overall health.
Best For: This protein powder is ideal for dairy- or animal-free options. It's particularly suitable for those following a vegetarian or vegan diet, making it one of the best protein powders for beginners who prefer plant-based diets.
Not Suitable For: This protein powder isn't for you if you have soy allergies. Also, consult a healthcare provider if you're concerned about soy's phytoestrogens.
Average Cost: Soy protein powder costs between £10 and £30 ($13 to $39) per tub, making it an affordable option among protein supplements.
Taste and Mixability: Although I've never tried it, soy protein powder is known for its slightly nutty flavour and generally mixes well in shakes and smoothies.
However, I've heard it's less smooth than whey or casein.
Vegetarian Friendly: Yes
Vegan Friendly: Yes
Average Nutritional Values per 100g:
Calories: 380 kcal
Protein: 80 g
Carbohydrates: 3 g (including 1 g of sugars)
Fats: 2 g (including 0.3 g of saturated fats)
Fibre: 5 g
Conclusion: Soy protein powder is a quality, cost-effective option to incorporate a complete, plant-based protein into your diet. It's especially beneficial for improving muscle growth, heart health, and overall wellness.
Whether you're adding it to a morning shake or using it in a post-workout recovery drink, soy protein offers substantial health benefits with its complete amino acid profile and additional nutrients, making it the best kind of protein powder if you're looking to improve your health while adhering to plant-based dietary preferences.
Hemp Protein Powder
Another plant-based protein option is hemp protein powder. This protein is derived from the hemp plant seeds, is environmentally friendly and has health benefits.
Key Points:
Source: Hemp protein comes from the hemp plant's ground seeds, known for its rapid growth and minimal environmental impact.
Complete Protein: While hemp protein contains all nine essential amino acids, it's slightly lower in lysine and leucine, making it not a complete protein in the strictest sense.
However, it still provides a substantial amino acid profile that supports muscle repair and growth. Consider combining it with other protein sources to achieve a more complete amino acid profile.
Best For: This is an ideal choice if you're looking for the best protein powder for beginners who prefer vegan sources or if you need a protein that includes fibre and healthy fats.
Not Suitable For: Although hemp protein is generally well-tolerated, if you have specific food sensitivities, always check ingredient lists to ensure compatibility with your dietary needs.
Average Cost: Hemp protein powder typically costs between £15 and £40 ($20 to $51) per tub, making it affordable if you're looking for the best protein powder for the price.
Taste and Mixability: I've heard that hemp protein has a distinctive, earthy taste that might take some getting used to. It tends to be less refined, resulting in a grittier texture than other protein powders.
Vegetarian Friendly: Yes
Vegan Friendly: Yes
Average Nutritional Values per 100g:
Calories: 370 kcal
Protein: 50 g
Carbohydrates: 8 g (including 1 g of sugars)
Fats: 11 g (including 1 g of saturated fats)
Fibre: 13 g
Conclusion: Hemp protein powder is a standout choice if you're interested in a plant-based, environmentally friendly protein source.
With its ability to provide substantial health benefits alongside its low environmental footprint, it's an excellent addition to the diet if you're seeking the best kind of protein powder that supports muscle growth and sustainable living.
Brown Rice Protein Powder
Another suggestion in this "best protein powder beginners" article—great if you're looking for an excellent plant-based protein that's easy to digest and fits nicely into a hypoallergenic diet–is brown rice protein powder, which might be precisely what you need.
This protein powder is a popular choice among vegans, vegetarians, and those with sensitivities to dairy or soy, as it's derived from brown rice.
Key Points:
Source: Brown rice protein is extracted from whole brown rice grains.
Complete Protein: Although brown rice protein contains all nine essential amino acids, it is low in lysine, so it's not considered a complete protein.
It's often combined with other protein sources to balance its amino acid profile. Consider combining it with different protein sources to achieve a complete amino acid profile.
Best For: This product is ideal if you seek a gluten-free, dairy-free, and soy-free protein supplement.
It's particularly beneficial if you're following a vegan or vegetarian diet, fitting the profile for the best protein powder for beginners with dietary restrictions.
Not Suitable For: While it's broadly compatible with many dietary restrictions, if you require a complete protein from a single source, you might need to blend it with other proteins.
Average Cost: Typically, prices range from £15 to £35 ($20 to $45) per tub, depending on the brand and the purity of the product.
Taste and Mixability: Brown rice protein is known for its mild flavour, which makes it versatile in various recipes. It can be grainier than other proteins, so it's best mixed thoroughly or blended in smoothies.
Vegetarian Friendly: Yes
Vegan Friendly: Yes
Average Nutritional Values per 100g:
Calories: 360 kcal
Protein: 80 g
Carbohydrates: 5 g (including 1 g of sugars)
Fats: 3 g (including 0.5 g of saturated fats)
Fibre: 2 g
Conclusion: Brown rice protein powder is an excellent option if you need or want to try a different plant-based protein that is not already listed. It's particularly suited for you if you have food sensitivities or seek a straightforward, non-dairy protein source.
Collagen Protein Powder
Collagen protein powder supports skin, joint health, and connective tissues. Derived from animal sources such as bovine hides, fish, or chicken, this protein helps with skin elasticity and joint resilience.
Key Points:
Source: Collagen protein is typically sourced from animal tissues rich in collagen, such as bovine hides, fish scales, and chicken bones. Thus, it is a byproduct of the meat and fish industries.
Complete Protein: Collagen protein does not contain all nine essential amino acids, making it incomplete. So, you will have to combine it with other protein sources.
However, it is rich in glycine, proline, and hydroxyproline, which are specifically beneficial for skin, bones, and connective tissues.
Best For: Ideal if you're looking for specialised protein support, rather than general muscle gain.
It's especially beneficial if you're concerned with skin and joint health, making it one of the best protein powders for targeted health benefits rather than the best protein powder for muscle gain for beginners.
Not Suitable For: Vegetarians, vegans, or those who avoid animal products as it's derived from animal sources.
Suppose you're looking for a muscle-building protein. In that case, you might want to consider other types because of collagen's incomplete amino acid profile.
Average Cost: Prices can vary, generally ranging from £20 to £50 ($26 to $64) per tub, depending on the quality and source of the collagen.
Taste and Mixability: Collagen protein is often flavourless, which makes it easy to mix into both hot and cold beverages, soups, and other dishes without altering their taste.
Vegetarian Friendly: No
Vegan Friendly: No
Average Nutritional Values per 100g:
Calories: 360 kcal
Protein: 90 g
Carbohydrates: 0 g
Fats: 0 g
Fibre: 0 g
Conclusion: Collagen protein powder is a specialised supplement that offers unique benefits beyond general protein intake, particularly for improving skin health and joint function. So, it could be the best kind of protein powder for you if that's what you care about most.
Best Protein Shake for Beginners: Conclusion
Before finishing this "Best Protein Powder Beginners: Expert Recommendations", I'd like to highlight a few final vital points.
Firstly, choosing the best protein powder involves considering various factors like budget, dietary needs, and fitness goals.
Therefore, the decision is ultimately yours to make. I can't do that for you. However, I do hope the information I shared will help you.
Additionally, it's important not to rely solely on protein powders for your nutritional needs. Prioritise whole foods like chicken, beef, and eggs first, and view protein powders as a convenient supplement if you need help to meet your protein requirements.
Remember, supplements are only meant to "supplement" your diet.
At the beginning of this article, I mentioned that I'm not sponsored, which is vital for reliability. However, I have some referral codes from various supplement brands that I was given while creating accounts and trying their products.
Given the current economic climate, I believe it would only be helpful to share these, as they could help you save money:
For U.K. Residents:
Grenade: Click here for a discount code to save £10 on your first order over £40.
Optimum Nutrition: Click here to save £10 on your first order over £50.
For U.S. Residents:
I receive a small commission from these referral codes and links, but I hope they provide value to you in these challenging times.
Speak soon,
Leo
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