Protein powder: types, daily intake and choosing a shake
Choose a protein powder around your food intake, dietary needs and preferences. This guide explains how to compare whey, casein and plant-based powders without getting distracted by the front of the tub.
By Evolution Supplements · Updated 3 October 2026
How much protein do you need?
The ISSN suggests around 1.4–2.0 g of protein per kilogram of body weight daily for most healthy exercising adults. For a 75 kg adult, that is about 105–150 g from food and supplements combined. This is a general sports nutrition range, not a personalised prescription. [ISSN: protein and exercise]
Before buying a shake, look at a typical day of eating. List your main protein foods and identify where convenience would help. A powder can fill a gap; it does not automatically improve a diet that already supplies enough.
Whey, casein and vegan protein explained
Whey and casein are milk-derived proteins. Whey is commonly used in everyday shakes; casein generally digests more slowly. Plant-based powders use sources such as soya, pea or rice. [ISSN: protein and exercise]
For shopping, begin with three questions: does it match your dietary requirements, do you enjoy the flavour and texture, and does the serving provide the amount you want? Check the full ingredients and allergen statement on the flavour you plan to buy.
Whey: compare concentrate, isolate or blended formulas on the actual label.
Casein: consider texture and how you plan to mix it.
Vegan: check the protein sources and suitability statements.
Clear protein: check its source; a juice-style drink is not necessarily dairy-free.
Protein per serving is different from powder weight
A 30 g scoop does not necessarily contain 30 g of protein. Use the nutrition panel's protein figure for that serving. Where a product uses several scoop sizes, match the panel to the directions. [NHS: reading food labels]
For example, a hypothetical shake containing 22 g protein in 30 g powder supplies 22 g towards your daily intake. If mixed with milk, account for the milk separately. Compare flavours individually rather than assuming every version has identical nutrition.
When should you have a protein shake?
Your overall daily intake matters, and protein can be spread across meals. You do not need to treat a shake as a race against a few minutes after training. [ISSN: protein and exercise]
Choose a time that solves a practical problem: a quick breakfast addition, a convenient snack or a shake after a session when a meal is less convenient. Follow the product's mixing directions and use a portion appropriate to your plan.
Find your daily protein starting point
Use our protein intake calculator to estimate a daily amount from your body weight and routine. The result includes protein from food and supplements combined.
