Protein Sources Guide: How to Get Enough Protein From Real Food

Posted on by Stephen Brumwell

Protein is one of those nutrition topics that can become confusing very quickly.

One person tells you to eat more meat. Another says plant protein is better. Someone online is weighing every gram of chicken breast. Someone else is adding protein powder to everything and making it sound like a moral obligation.

The simpler truth is this: most people do not need to make protein complicated. They need to understand where protein comes from, how much common foods actually provide, how to spread protein across the day, and which options make sense for their body, appetite, training, budget and preferences.

In this article, I look to provide a practical protein sources guide you can use when you are building meals, improving recovery, supporting muscle maintenance, or simply trying to feel more confident with food.

Why Protein Matters

Protein is made from amino acids, which the body uses to build, repair and maintain tissues. It is involved in muscle, immune function, enzymes, hormones and many other everyday processes.

The current adult Recommended Dietary Allowance is commonly set at 0.8 grams of protein per kilogram of body weight per day. That is designed to cover basic needs for most healthy adults, not necessarily to optimise every goal, training phase or life stage (Institute of Medicine, 2005; Traylor et al., 2018).

That does not mean more is always better. It means protein should have a clear place in the diet.

For many people, the first useful step is not chasing a high-protein diet. It is simply asking:

  • Am I including a meaningful protein source at breakfast, lunch and dinner?
  • Do my snacks help, or are they mostly quick energy?
  • Am I relying on one type of protein all the time?
  • Do I need more support because of training, age, appetite, recovery, pregnancy, breastfeeding or a plant-based diet?

Those questions are more useful than comparing your plate to someone else’s diet online.

If you want the broader context around daily protein targets, training and recovery, read the related guide: Protein Intake for Exercise.

How Much Protein Do You Need?

Protein needs are usually estimated by body weight, but the right amount depends on the person!

As a simple starting point:

  • Basic adult reference range: around 0.8 g/kg/day.
  • Active adults or people trying to build or maintain muscle: often around 1.2-1.6 g/kg/day, depending on training, age and goals.
  • Resistance training: research suggests benefits for lean mass tend to rise up to around 1.6 g/kg/day, with less clear additional benefit beyond that for many people (Morton et al., 2018).
  • Older adults: some research supports higher protein intakes than the basic RDA, particularly when the goal is maintaining muscle and function (Nunes et al., 2022).

Examine’s protein intake guide also frames protein needs as goal-dependent, with higher targets generally used for people who are active, dieting, building muscle or trying to preserve lean mass (Examine, n.d.-a).

It’s always about the context here, for example:

A 22-year-old training hard in the gym, a 74-year-old trying to maintain strength, a pregnant person, a vegan athlete and someone recovering from illness may all need different protein strategies. The food choices may also look completely different.

It’s best to note, If you have kidney disease, complex health issues, a history of disordered eating, or you are unsure what is appropriate for you, get individual advice before deliberately increasing protein intake.

A Practical Protein Guide (Per 100g)

Protein numbers vary by brand, cooking method, fat content and water content. A raw steak, cooked steak, drained tin of tuna, thick Greek yoghurt and firm tofu can all change slightly depending on the exact product.

Use the numbers below as practical approximations; please use them as a guide!

Animal-Based Protein Sources

FoodApprox. protein per 100gPractical note
Chicken breast, cooked30-31gVery lean and protein-dense.
Turkey breast, cooked29gSimilar to chicken; useful for wraps and meal prep.
Lean beef, cooked25-27gAlso provides iron, zinc and B12.
Pork tenderloin, cooked26gLeaner than many processed pork options.
Tuna, canned and drained24-29gConvenient, but vary seafood choices.
Salmon, cooked22-25gProvides protein plus omega-3 fats.
Prawns/shrimp, cooked24gHigh protein for relatively low energy.
Eggs, whole12-13gOne large egg is usually around 6g protein.
Greek yoghurt, plain9-10gBrand varies; high-protein varieties may be higher.
Cottage cheese11-12gUseful breakfast, snack or savoury add-on.
Milk3-4g per 100mlEasier to think of as 8-10g per large glass.
Cheddar cheese24-25gProtein-rich, but energy-dense.

Animal-based proteins are often called complete proteins because they contain all nine essential amino acids in useful amounts. These include meat, poultry, fish, eggs and dairy foods.

But protein quality is not the only thing that matters.

Processed meats such as salami, bacon, ham and some sausages can be high in salt and saturated fat. A better everyday approach is to choose mostly simple, recognisable protein sources and vary them across the week.

If you are thinking about mineral support as well as protein, the related guides on iron, zinc and magnesium may also be useful.

Plant-Based Protein Sources

FoodApprox. protein per 100gPractical note
Tempeh18-20gDense, filling and useful in stir-fries or bowls.
Firm tofu12-17gBrand and firmness make a big difference.
Edamame11gEasy snack or bowl add-on.
Lentils, cooked9gAlso provides fibre and slow-digesting carbohydrate.
Chickpeas, cooked8-9gUseful in salads, curries, hummus and roasting.
Black/kidney beans, cooked8-9gPractical and affordable.
Soy milk3-4g per 100mlChoose higher-protein versions when useful.
Quinoa, cooked4gMore of a protein-supporting grain than a main source.
Oats, dry13gPer 100g dry; a normal serve is usually smaller.
Hemp seeds30-32gBest used as an add-on, not the whole meal.
Pumpkin seeds29-30gProtein-rich but energy-dense.
Peanuts25-26gUseful, but easy to over-serve.
Almonds20-21gNutritious add-on, not usually a main protein serve.

Plant-based proteins can absolutely contribute to a high-quality diet. The key is variety and planning.

Soy foods such as tofu, tempeh, edamame and soy milk are especially useful because soy protein has a strong amino acid profile compared with many other plant proteins. Other plant foods can still contribute meaningfully, especially when they are eaten across the day in varied meals.

That does not mean you need to perfectly combine plant proteins at every meal. For most people, eating a variety of plant foods across the day is the more realistic goal.

Protein Quality: Complete, Incomplete and Practical

Protein quality depends on more than the number on the nutrition panel. It also depends on digestibility and amino acid profile.

A dietary protein is usually considered complete when it provides enough of each essential amino acid the body cannot make on its own. Examine notes that protein quality is commonly assessed by looking at essential amino acid content and digestibility, not simply total grams of protein (Examine, n.d.-b).

In plain English, this means two foods can both contain protein but behave a little differently in the body.

Animal proteins tend to be more concentrated and generally contain all essential amino acids. Some plant proteins are complete, especially soy-based foods, while others may be lower in one or more essential amino acids. Examine also notes that animal proteins are generally higher quality by amino acid profile and digestibility, while plant proteins can still be used well with enough total intake and variety (Examine, n.d.-c).

That does not make plant protein bad. It just means variety becomes more important.

For everyday eating, the practical takeaway is simple:

  • choose a range of protein sources
  • include protein at most meals
  • do not rely on only one food
  • use plant-based combinations when eating mostly or fully plant-based
  • adjust serve sizes based on your needs

Spreading Protein Across The Day

Many people eat very little protein at breakfast, a moderate amount at lunch and a large serve at dinner.

That pattern is common, I see it all the time, and it’s really not ideal, especially when you are not hitting the daily protein target.

For active people, spreading protein across the day may better support recovery and muscle protein synthesis. One review suggested a practical target of around 0.4 g/kg per meal across at least four meals when the goal is maximising muscle-building signals across the day (Schoenfeld & Aragon, 2018).

For a 75kg person, that would be roughly 30g protein per meal. For many everyday readers, a simple target of 25-40g protein at main meals is a practical place to start, depending on body size and goals.

Just remember, you don’t need to be an athlete to consider your protein targets; it’s important for everyone, especially as you age.

Some simple ways to incorporate into your day include

  • If breakfast is just toast and coffee, you might add eggs, Greek yoghurt, cottage cheese, tofu scramble or a smoothie made with milk or protein powder.
  • If lunch is mostly salad, add chicken, tuna, tempeh, lentils, chickpeas or boiled eggs.
  • If snacks are mostly sweet, try yoghurt, edamame, roasted chickpeas or hummus on wholegrain crackers.

Small changes can make protein intake feel much easier.

Do You Need Protein Powder?

Protein powder can be useful, but it is not essential for everyone; it scares people off sometimes.

It can help when appetite is low, time is short, training demands are high, or someone struggles to meet protein needs through food alone. Whey protein, casein, soy protein and other plant-based powders can all have a place depending on the person.

As a rough guide, many protein powders provide 20-30g protein per serve, depending on scoop size and product concentration.

It should never replace a meal, though, because whole foods do provide more than just protein.

They can also provide iron, zinc, calcium, omega-3 fats, fibre, B vitamins, magnesium and other nutrients depending on the food. A scoop of protein powder may help fill a gap, but it does not automatically make the rest of the diet balanced.

If you want a deeper look at this, read the related guide: Whey Protein Explained.

Easy Protein Meal Ideas

Here are a few simple ways to build protein into normal meals.

Breakfast Protein Ideas

  • Greek yoghurt with oats, berries and pumpkin seeds
  • eggs on wholegrain toast with spinach or mushrooms
  • tofu scramble with sourdough and avocado
  • smoothie with milk, banana, yoghurt or protein powder
  • cottage cheese with fruit and nuts

Lunch Protein Ideas

  • chicken salad wrap
  • tuna rice bowl
  • lentil soup with wholegrain bread
  • tofu noodle bowl
  • chickpea and quinoa salad
  • leftover dinner with extra beans or yoghurt on the side

Dinner Protein Ideas

  • salmon with potatoes and vegetables
  • lean beef and bean chilli
  • tempeh stir-fry with rice
  • chicken tray bake
  • lentil bolognese
  • tofu curry with vegetables

Snack Protein IDeas

  • boiled eggs
  • cottage cheese
  • Greek yoghurt
  • roasted chickpeas
  • edamame
  • milk-based smoothie
  • hummus with wholegrain crackers
  • nuts and seeds added to fruit or yoghurt

A Simple Protein Sources Cheat Sheet

To make this easier, I have created a one-page Protein Sources Cheat Sheet that can be used as a quick reference.

It includes:

  • common animal and plant protein sources
  • approximate protein per 100g
  • easy breakfast, lunch, dinner and snack ideas
  • plant-based pairing examples
  • a note on when protein needs should be individualised

If you need further support, please reach out and book a consultation, or even a discovery call, and let me help you make it easier.

Common Mistakes When Trying To Eat More Protein

Only Thinking About Dinner

Dinner might be the easiest meal to make protein-rich, but breakfast and lunch usually set the tone for the day. If protein is low early, you may end up trying to catch up later.

Treating Nuts As A Main Protein Source

Nuts and seeds are nutritious, but they are usually better used as an add-on rather than the main protein source in a meal. They provide healthy fats and minerals, but the protein per serve is usually modest compared with foods like eggs, yoghurt, tofu, fish, chicken or legumes.

Forgetting Fibre

A high-protein diet with very little fibre can leave meals feeling repetitive and less supportive for digestive health. Legumes, wholegrains, vegetables, nuts and seeds can help make protein-rich eating more balanced.

If digestion is part of the bigger picture, the related recovery article Digestive Health and Addiction

Relying Too Heavily On Supplements

Protein powder is convenient, but it should support the diet, not become the diet. If most protein is coming from shakes and bars, it may be worth rebuilding the basics with real meals first.

Copying Someone Else’s Target

Protein needs depend on body size, training, age, health, appetite and goals. A number that suits one person may be excessive or inadequate for someone else.

The Takeaway

Let’s not complicate protein intake. In this day and age, the noise of the world does make it harder to navigate protein.

Start by including a clear protein source at most meals. Choose a mix of animal-based or plant-based foods depending on your preferences. Use the per-100g numbers as a practical guide, but remember that actual intake depends on portion size. Spread protein across the day where possible. Use protein powder when it genuinely helps, but keep whole foods at the centre.

Most importantly, match the strategy to the person. (to you!)

If you are training hard, recovering from illness, getting older, eating fully plant-based, managing appetite issues or dealing with a health condition, your protein needs may deserve a more individualised plan.

Stephen Brumwell works across nutrition, naturopathy and wellness education, helping people make food and health decisions feel clearer, more practical and easier to apply in real life.

FAQ

What are the best sources of protein?

The best protein sources depend on your needs and preferences. Useful options include eggs, fish, poultry, lean meat, dairy foods, tofu, tempeh, legumes, beans, lentils, nuts, seeds and protein powder when convenient.

What foods have the most protein per 100g?

Cooked chicken breast, turkey breast, lean meat, tuna, prawns, tempeh, firm tofu, Greek yoghurt, cottage cheese, hemp seeds and pumpkin seeds are all useful protein sources. The best choice depends on whether you are looking for lean protein, plant-based options, convenience, cost or overall nutrition.

Can you get enough protein from plant foods?

Yes, many people can meet their protein needs with plant foods, but it usually requires variety and planning. Soy foods, legumes, wholegrains, nuts and seeds can all contribute.

Do I need protein at every meal?

You do not need to be rigid, but including protein at most meals can make it easier to meet your needs across the day. It may be especially useful for active people, older adults and people trying to maintain muscle.

Is protein powder necessary?

No. Protein powder is convenient, but not essential. It can be useful when food intake is low, training demands are high, or meeting protein needs through meals is difficult.

Are nuts a good protein source?

Nuts contain protein, but they are usually better treated as a nutritious add-on rather than a main protein serve. They also provide healthy fats, fibre and minerals.

References

Examine. (n.d.-a). Optimal protein intake guide and calculator. https://examine.com/guides/protein-intake/

Examine. (n.d.-b). How can you assess protein quality? https://examine.com/faq/how-can-you-assess-protein-quality/

Examine. (n.d.-c). Does protein source matter? https://examine.com/faq/does-protein-source-matter/

Institute of Medicine. (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK234922/

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/

Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Modad, S. N., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795-810. https://pubmed.ncbi.nlm.nih.gov/35187864/

Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. https://pubmed.ncbi.nlm.nih.gov/29497353/

Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein requirements and optimal intakes in aging: Are we ready to recommend more than the recommended daily allowance? Advances in Nutrition, 9(3), 171-182. https://pmc.ncbi.nlm.nih.gov/articles/PMC5952928/

U.S. Department of Agriculture, Agricultural Research Service. (n.d.). FoodData Central. https://fdc.nal.usda.gov/

Whey Protein Explained: What It Is, What It Does and How to Choose a Better Powder

Posted on by Stephen Brumwell

Whey protein is one of those supplements that can be genuinely useful, but it is also surrounded by a lot of marketing noise.

One tub promises muscle growth. Another promises fat loss. Another looks almost identical but costs half the price. Then you turn the label around and find sweeteners, gums, flavouring systems, protein percentages and serving sizes that do not always make the choice any clearer.

It can be all very confusing, so your question should not be, “Should I take whey protein?”

A more useful question is: does whey protein help me meet my protein needs in a way that suits my body, goals, digestion and budget?

In this article, we’ll unpack what whey protein is, why we would use it, where it fits into a healthy diet, and a few things to look for before buying a whey protein powder.

What is whey protein?

Whey is one of the main proteins found in milk. During cheesemaking, milk separates into curds and liquid whey. That liquid can then be filtered and dried into a powder, which is what becomes whey protein powder (OPSS, 2026).

There are a few common forms:

  • Whey protein concentrate: Usually less processed, with more naturally occurring lactose, carbohydrate and fat than isolate.
  • Whey protein isolate: Filtered further to provide a higher percentage of protein, usually with less lactose, carbohydrate and fat.
  • Hydrolysed whey protein: Partly broken down during processing, often marketed as easier to digest or faster absorbing.

For most people, the main practical difference is not the fancy wording. It is how much protein you get per serve, how well you tolerate it, what else is added, and whether it helps you meet your needs without upsetting your digestion.

Why protein matters in the first place

First things first, I want to underscore that whey protein (or protein powder in general) is not just for gym-goers.

Your body breaks dietary protein down into amino acids, which are then used to build and repair tissues, support enzymes, make certain hormones, maintain immune function and contribute to many other biological processes (Better Health Channel, 2024).

We can make some amino acids in the body, and some we can’t, these are known as essential amino acids. The term essential means they must come from our food, and we must consume adequate amount to ensure everything functions well (UC Davis Nutrition Department, n.d.).

Whey is considered a complete protein because it contains all nine essential amino acids. It is also naturally rich in leucine, an amino acid involved in muscle protein synthesis. This is why whey protein powder is so heavily attributed to gym-goers, because it helps the most in training, recovery, and maintaining lean mass (OPSS, 2026).

It’s best to note though that whey protein powder is still a supplement. It is not magic, and it does not replace the basics: regular meals, adequate total energy intake, vegetables, fibre, sleep, training that matches your goals, and enough total protein across the day.

If you want a broader starting point, see my guide to protein intake for exercise: https://stephenbrumwell.com/protein-intake-guide/

Who might benefit from whey protein?

Honestly, everyone could have a tub or bag in their pantry, but some good scenarios where it’s most beneficial include:

  • You struggle to eat enough protein at breakfast (or breakfast at all).
  • You train regularly and want a convenient post-workout option.
  • You have a busy schedule and need something quick between meals (think protein smoothies).
  • You are trying to preserve lean muscle while improving body composition.
  • You find it hard to reach your protein target with whole foods alone.
  • You want a simple way to add protein to smoothies, oats, yoghurt or baking.

For active people, protein needs are often higher than the basic recommended intake used to prevent deficiency. The baseline recommended dietary allowance for an average sedentary adult is 0.8 grams per kilogram of body weight per day, while people who exercise regularly may need around 1.1-1.5 grams per kilogram. People who regularly lift weights or train for running or cycling events may need closer to 1.2-1.7 grams per kilogram (Optimal Protein Intake Guide, n.d.)

Whey protein and muscle recovery

The most well-known reason people use whey protein is muscle recovery.

When you train, especially with resistance exercise, the body needs amino acids to repair and adapt. Whey protein provides a concentrated dose of amino acids in a form that is generally easy to prepare and consume.

OPSS (2026) notes that whey protein may support muscle protein synthesis, recovery and exercise performance, while also pointing out that whole food protein sources remain preferable where possible.

In plain English: whey can help, but it works best as part of the bigger picture. This is why we call them supplements!

A scoop after training will not make up for poor sleep, under-eating, inconsistent training or a diet that is missing key nutrients. But if you are already doing the basics reasonably well, whey protein can make it easier to reach your protein intake consistently.

Whey protein, hormones and the nervous system

Protein powder does not just = muscle growth and recovery.

It’s so much more, and it’s often the area people neglect or overlook (or just don’t even know).

Amino acids are involved in the production of enzymes, neurotransmitters and certain hormones. The UC Davis Nutrition Department (n.d.) explains that dietary protein provides amino acids and nitrogen, and that proteins serve structural, regulatory and energetic roles in the body.

This matters because health is rarely about one isolated nutrient. If protein intake is consistently low, the body has fewer raw materials available for repair, immune function, connective tissue, enzymes and regulatory processes.

For people recovering from high stress, poor sleep, heavy training, under-eating or alcohol-related nutritional disruption, adequate protein can be one useful foundation. It should still sit beside a broader nutrition plan, not become the whole plan.

Whey protein is not automatically better than food

A common trap is thinking that a supplement must be superior because it looks more technical.

In most cases, whole foods should still do most of the work. Meat, fish, eggs, dairy, legumes, tofu, tempeh, nuts and seeds all provide protein alongside other nutrients. Whole foods also help with fibre, micronutrients, chewing satisfaction and dietary variety.

Of course, there is a caveat that most naturopaths don’t address (and i’m going to do it here).

If we are training at maximum capacity, maybe you’re training for the next Hyrox or upcoming endurance event. In this case, depending on your total intake and appetite, you may need to supplement with a protein powder to meet your daily goals. (Wempen, 2024).

I am all for the food first approach, don’t get me wrong, but there is only so much time (and energy) in the day, and a whey protein powder will help you.

Definitely still build meals first, but have a protein powder on hand to fill all the gaps.

What to look for in a whey protein powder

Not all whey protein powders are the same (even though they look it sometimes).

Some are simple and well-formulated. Others rely heavily on flavouring, sweeteners, thickeners or low protein-per-serve numbers that make the product look cheaper than it really is.

Some even have different sources of protein, such as grass-fed. Here are the main things to check.

1. Protein per serve

Look at how many grams of protein you actually get in one serve.

Many decent whey powders provide roughly 20-30 grams of protein per scoop. OPSS (2026) notes that most whey products provide 20-30 grams per serve, with isolate often offering a higher protein concentration than concentrate.

Also check the serve size. A product with 24 grams of protein in a 30-gram scoop is very different from one with 24 grams of protein in a 45-gram scoop.

2. Ingredient list

Shorter is not always automatically better, but it often makes the product easier to assess.

Check for:

  • The type of whey used.
  • Added sugars.
  • Artificial sweeteners.
  • Thickeners and gums.
  • Flavouring systems.
  • Added oils or creamers.
  • Unnecessary extras that do not match your goals.
  • Is it grass-fed protein (generally a higher yield and quality).

Some people tolerate sweeteners and gums without issue. Others notice bloating, gas or digestive discomfort. Your own response matters.

3. Whey concentrate vs isolate

Whey concentrate is often more affordable and can work well for many people.

Whey isolate is usually higher in protein and lower in lactose, carbohydrate and fat. It may be a better fit for someone who wants a leaner protein source or who does not tolerate lactose as well, although people with dairy allergy should avoid whey unless advised otherwise by a qualified health professional (or come see me and I can help there!).

4. Taste and digestibility

The best protein powder on paper is not very useful if you hate drinking it.

Taste, texture and digestion matter because consistency matters. If a powder makes you feel bloated or you avoid using it because the flavour is too sweet, it is probably not the right one for you.

Where possible, try a sample before buying a large tub. You can ask the store if they have samples on hand, or even a quick taste test.

Is grass-fed whey worth it?

Grass-fed whey is often marketed as a premium option.

It may appeal to people who care about ingredient sourcing, farming practices or a cleaner formulation. Some brands also pair grass-fed whey with fewer artificial additives, which can make the overall product more appealing.

However, grass-fed wording alone should not replace label reading. You still want to check:

  • Protein per serve (look for a higher serve closer to 30g).
  • Total ingredient list
  • Sweeteners used (Is it natural or artificial?)
  • Third-party testing where relevant.
  • Whether the product suits your digestion and budget.

A premium product can be worthwhile if it gives you better tolerance, better protein density, better sourcing and better consistency. But the most expensive tub is not automatically the best choice for every person.

For a good quality whey protein grass-fed source, I always recommend um-sports.com. These guys kill it with the protein per serve, and are competitively priced!

When to be cautious with whey protein

Whey protein is generally well tolerated by many people, but it is not right for everyone.

You may need to be cautious or seek individual advice if:

  • You have a milk allergy.
  • You are sensitive to lactose.
  • You experience bloating, diarrhoea, acne flare-ups or digestive discomfort.
  • You have kidney disease, liver disease or another medical condition requiring dietary supervision.
  • You are pregnant, breastfeeding or managing a complex health condition.
  • You are already consuming a very high-protein diet.

More protein is not always better, especially if you don’t know how much you should be consuming (Better Health Channel, 2024; Wempen, 2024).

It’s worth getting personalised advice rather than guessing, especially if you train hard, have a health condition, or are trying to calculate intake around body composition goals. This is where I can help.

Some simple, practical uses of whey protein

The best use of whey protein is simple, Use it where it helps your day work better.

For example:

  • Add it to a smoothie with fruit, milk or yoghurt.
  • Stir it into oats after cooking.
  • Mix it with Greek yoghurt for a higher-protein snack.
  • Use it after training if your next meal is several hours away.
  • Keep it as a backup for busy days when protein would otherwise be low.

For many people, 20-30 grams of protein in a serve is enough. Wempen (2024) suggests that 15-30 grams of protein at meals is a practical range for many people, while also noting that individual needs vary.

Timing matters less than total daily intake for most general health goals. If you train hard, post-workout protein can be useful, especially if you have not eaten protein for several hours. But you do not need to panic-drink a shake the second you put the weights down.

The bottom line

Whey protein can be a useful, convenient and high-quality way to support protein intake.

It may help with recovery, training goals, satiety and meeting daily protein needs when whole foods are not enough or not practical. But it should still be treated as a supplement, not the foundation of your diet.

Choose a product based on protein per serve, ingredient quality, digestibility, third-party testing and how it fits your actual routine.

If you are unsure how much protein you need, whether whey suits your digestion, or how to build a nutrition plan around your goals, personalised guidance can help you make a better decision.

FAQ: Whey protein

What is whey protein made from?

Whey protein is made from whey, the liquid portion of milk that separates during cheesemaking. It is filtered and dried into powder.

Is whey protein good for you?

Whey protein can be a useful source of complete protein, especially when it helps you meet your daily protein needs. Whether it is a good choice depends on your diet, goals, digestion, health history and the quality of the product.

Is whey protein isolate better than concentrate?

Not always. Whey isolate is usually higher in protein and lower in lactose, carbohydrate and fat. Whey concentrate is often cheaper and may suit many people perfectly well. The better choice depends on tolerance, budget and goals.

Can whey protein help with muscle recovery?

Whey protein can support muscle repair and recovery by providing essential amino acids, including leucine. It works best alongside consistent training, enough food, good sleep and an overall balanced diet.

Can I take whey protein if I am lactose intolerant?

Some people with lactose intolerance tolerate whey isolate better because it is usually lower in lactose. Others may still react. If you are unsure, start carefully or speak with a qualified health professional.

Is whey protein safe every day?

For many healthy adults, whey protein can be used regularly when it fits within overall protein needs. People with kidney disease, liver disease, milk allergy or complex health conditions should seek personalised advice.

What should I avoid in a whey protein powder?

Be cautious with products that have low protein per serve, lots of added sugar, long ingredient lists, poor transparency, or no quality testing. Also pay attention to ingredients that trigger digestive symptoms for you.

References

Creatine: What It Is, How It Is Used and Why Brain Health Research Is Getting Interesting

Posted on by Stephen Brumwell

Creatine has moved a long way from its old reputation as a gym-only supplement.

For years, most people associated it with bodybuilding, strength training and muscle size. This makes sense, because Creatine monohydrate is one of the most researched supplements in sports nutrition, and its strongest evidence is still in exercise performance.

But recently, the conversation around Creatine has widened.

Research has now started to look more closely on Creatine’s role in brain energy, cognitive performance, and neurological health and support.

In this article, we’ll discuss what Creatine is, what it does, it’s current and future benefits, and what dosing creatine looks like now.

What Is Creatine?

Creatine is a compound made naturally in the body from the amino acids arginine, glycine and methionine. It is also found in animal foods such as meat and fish.

Most creatine is stored in skeletal muscle, but it is also found in other tissues, including the brain. Once stored, creatine helps recycle adenosine triphosphate, or ATP. ATP is the body’s immediate energy currency.

Basically, ATP provides quick energy for cells → ATP is used, phosphate group lost and becomes ADP → Creatine helps donate phosphate group back to ADP → ATP is regenerated!

That creatine-phosphocreatine system is especially useful when energy demand rises quickly. In muscle, that might mean sprinting, lifting or repeated high-intensity efforts. In the brain, it may matter when cognitive demand is high or energy availability is under pressure.

This is why creatine sits in an interesting place. It is not just a performance supplement. It is a bioenergetic compound, meaning it is involved in how cells manage and buffer energy.

Why Creatine Is Still Best Known for Exercise

Creatine’s benefits still lie largely in the realm of supporting physical performance.

The Australian Institute of Sport lists creatine monohydrate as a Group A supplement, meaning it has strong evidence for use in specific sporting situations. Its main role is supporting repeated high-intensity efforts, strength and power-based training, and training blocks where performance and adaptation matter.

Exercise types where Creatine tends to be most relevant include:

  • resistance training
  • sprint work
  • repeated high-intensity intervals
  • power-based sports
  • team sports involving repeated bursts of effort
  • training phases where lean mass and strength are priorities

It is less likely to create obvious benefits for low-intensity activity alone. Someone doing gentle walking or occasional yoga may not notice much from creatine. This is because the energy demand is much less.

When we lift heavy weights, sprint, train hard and do explosive workouts, we will notice it more due to a much higher energy demand.

Creatine Monohydrate vs Other Forms

There are many forms of creatine on the market: creatine hydrochloride, buffered creatine, creatine nitrate, creatine ethyl ester and various blended formulas.

I am honestly not opposed to using the other forms, they have their place. Creatine monohydrate is still probably the direction I would go, purely because it’s the form used in most of the research.

The Australian Institute of Sport notes that creatine monohydrate is well absorbed and that there is no clear scientific reason to choose another form over monohydrate for most uses.

The next step is buying Creatine monohydrate that is most pure. In Australia, most commercially available options are suitable and safe. If you want the purest option though, you can look for products that use either Creapure, Purest or OptiCreatine. Some product examples below.

To avoid overcomplicating it, and just zooming into the benefits of Creatine, start with looking for a product that gives you 3-5g of Creatine per scoop.

Creatine and Brain Energy

The brain is energy hungry. Although it represents only a small percentage of body weight, it uses a large amount of the body’s energy at rest.

This is where creatine research becomes more interesting.

Creatine helps buffer cellular energy. In the brain, that may be relevant during periods of increased demand, such as sleep loss, cognitive stress, ageing, injury or disease states where energy metabolism is altered.

FoundMyFitness (n.d.) highlights this shift well: creatine is no longer being discussed only as a sports supplement. It is also being studied for brain bioenergetics, cognition, sleep deprivation and neurodegenerative conditions.

Pausing here for a second though, The evidence does still show to be more stronger and settled for exercise performance vs brain health. This is not saying it isn’t beneficial, but more that the research is more substantial and available.

Brain-related research is promising, but it’s still developing. Candow et al. (2023) note that dose, duration, age, diet, health status and baseline creatine levels all appear to matter.

What Recent Cognitive Research Suggests

Xu et al. (2024) conducted a systematic review and meta-analysis of 16 randomised controlled trials involving 492 adults. They found that creatine monohydrate supplementation may have benefits for some aspects of cognitive function, particularly memory, attention time and processing speed. The authors also noted that larger, more robust trials are needed.

It does not mean creatine makes everyone smarter. It does not mean every healthy, well-rested adult will feel a dramatic mental boost. It suggests there may be specific cognitive domains and specific contexts where creatine is useful.

From what we can see, Creatine appears have the most measurable impact on a stressed or mentally fatigued brain. This means, we see the highest return on brain-states that are sleep deprived, ageing, have lower dietary creatine intake, or have a higher cognitive workload.

The takeaway is, creatine may be more noticeable when the system is under strain. For someone rested and collected, we’ll see less noticeable improvements.

Creatine and Sleep Deprivation

One of the more interesting newer studies looked at creatine during sleep deprivation.

Gordji-Nejad et al. (2024) gave healthy adults a single high dose of creatine monohydrate, 0.35 grams per kilogram of body weight, during 21 hours of sleep deprivation. The researchers found changes in brain energy markers and improvements in cognitive performance and processing speed compared with placebo.

For an 80 kg adult, 0.35 grams per kilogram is 28 grams of creatine in a single dose. That is much higher than a standard daily maintenance dose. It was used in a controlled research setting, not as a casual daily recommendation.

I would probably not try and consume that bolus of creatine either, it could end up resulting in an immediate trip to the bathroom.

What this really means is, don’t hero dose to get the benefits, spread it out across the day. A simple strategy is often 5g three times daily, or 10g twice daily, it depends on your original tolerance.

Creatine, Ageing and Neurodegenerative Research

FoundMyFitness (n.d.) summarised an early Alzheimer’s disease pilot study where 20 adults with early-stage Alzheimer’s disease took 20 grams of creatine monohydrate per day for 8 weeks, split into two 10 gram doses (see, don’t hero dose it!).

From this study, brain creatine stores increased on average, and several cognitive measures improved, this is amazing.

This study suggests even further than before that higher-dose creatine is capable of increasing brain creatine levels, and the link between creatine and brain-energy research needs more attention.

What was once a supplement just for the gym goer, has almost become a daily wellness or longevity essential. This leads us into the next question.

Who Might Be Most Interested in Creatine?

Creatine is still a very useful tool in your toolkit for people who want support for strength, training capacity or energy-demanding activities.

Creatine may also be super useful for the following

  • people doing regular resistance training
  • athletes or active people doing repeated high-intensity work
  • people rebuilding strength after time away from training
  • older adults wanting to support muscle function alongside exercise
  • vegetarians or people with low dietary creatine intake
  • people with ongoing sleep deprivation or sleep deficits (parenting, anyone?)
  • people with high physical or cognitive demands

Please note though, Creatine still works best beside the basics: adequate food, enough protein, progressive training, sleep, hydration and appropriate health care where needed.

Creatine is not a fix all solution, but in fact still a supplemental tool. Foundational health habits should always be covered as well.

Current Dosing Recommendations

For exercise performance and muscle creatine saturation, the standard dosing guidance has not changed dramatically.

Option 1: Loading phase

While less essential to do this now, the thought behind this is saturating muscle stores. This is especially relevant in the strength training or weight lifting area.

The loading approach is around 0.3 grams of creatine monohydrate per kilogram of body weight per day for about 5 days, usually split into 3 to 4 doses with meals.

After loading, a maintenance dose is usually around 3 to 5 grams per day, or about 0.03 grams per kilogram of body weight per day.

Option 2: No loading phase

Many people skip the loading phase and simply take 3 to 5 grams of creatine monohydrate per day.

This can still increase muscle creatine stores over time, but it usually still sufficient for most users.

For general health, training and simplicity, this is often the easiest option. It is cheaper, easier to remember and usually gentler on digestion.

Option 3: Cognitive demand dosing

There is no true exact number for this, so the optimal dose on increasing brain creatine is not clear.

Fabiano and Candow (2025) argue that brain-focused creatine research often uses higher dosing than standard sports nutrition protocols, but the ideal dose is still not clear. The practical approach here would be to split this up twice or three times daily (so 10g or 5g per dose per day).

Of course, if you have any pre-existing kidney or complex health issues, speaking to a health professional first is important before doing this.

Timing: When Should You Take Creatine?

Creatine works by increasing tissue creatine stores over time. It is not like caffeine, where the timing is tightly linked to an immediate stimulant effect.

The Australian Institute of Sport notes that creatine uptake may be supported when taken with meals containing carbohydrate and protein. Taking it after training with a normal post-exercise meal is also a practical habit for many people.

Some good times to fit creatine into your schedule is with breakfast, with lunch, before training, or simply mixed into a smoothie.

If creatine upsets your stomach, try taking it with food, using a smaller dose, or skipping the loading phase.

Common Creatine Myths

Myth 1: Creatine is a steroid

Creatine is not an anabolic steroid. It has a completely different structure and function. It is made naturally in the body and found in food.

Myth 2: Creatine is only for bodybuilders

Creatine is popular in bodybuilding, but its use is broader than that. It may support strength, power, sprint performance, training volume, older-adult muscle function and emerging areas of brain-energy research.

Myth 3: More creatine is always better

Higher doses may be used in specific research settings (such as sleep deprivation or high cognitive load, but for everyday use, 3 to 5 grams per day is still the most practical baseline for most healthy adults.

Myth 4: Creatine causes fat gain

Creatine can increase body weight in some people, often through increased water stored with muscle creatine. That is not the same as fat gain.

Myth 5: Creatine damages kidneys in healthy people

Antonio et al. (2021) note that creatine is generally well tolerated at recommended doses in healthy people. However, people with kidney disease, abnormal kidney markers or complex medical situations should get professional guidance first.

The Takeaway

Creatine monohydrate remains one of the most evidence-backed supplements for strength, power and repeated high-intensity exercise.

What has changed is the conversation around it.

Creatine is now being studied as a broader energy-support compound, particularly for the brain. The newer research into cognition, sleep deprivation, ageing and neurodegenerative conditions is promising, but it is not as settled as the exercise-performance research.

For most healthy adults, the practical starting point is still simple: creatine monohydrate, 3 to 5 grams per day, taken consistently. Loading can be useful when faster muscle saturation is desired, but it is not essential.

The bigger picture still matters. Creatine works best when it sits beside good food, enough protein, regular training, sleep and sensible health care.

If you are unsure whether creatine fits your goals, Stephen can help you look at the full picture: nutrition, training, lifestyle, energy, sleep and whether supplementation is likely to be useful for your situation.

FAQ

What is creatine used for?

Creatine is best known for supporting strength, power, repeated high-intensity exercise and training adaptation. It is also being researched for brain energy, cognition, sleep deprivation and ageing.

What is the best form of creatine?

Creatine monohydrate is the best-supported form and is usually the most practical choice.

How much creatine should I take?

A common daily dose is 3 to 5 grams of creatine monohydrate. A loading phase of around 20 grams per day for about 5 days can saturate muscle stores faster, followed by 3 to 5 grams per day.

Do I need to load creatine?

No. Loading is optional. Taking 3 to 5 grams per day without loading can still increase muscle creatine stores over time.

Can creatine support brain health?

Creatine may support aspects of brain energy metabolism, and research suggests possible benefits for memory, attention time and processing speed in some adults. The evidence is promising but still developing.

Are higher doses needed for brain benefits?

Possibly, but this is not settled. Some brain-focused studies use higher doses than standard sports nutrition protocols, but these are research settings rather than general public dosing advice.

Is creatine safe?

Creatine monohydrate is generally well tolerated in healthy people when used at recommended doses. People with kidney disease, complex medical conditions, pregnancy, breastfeeding or medication concerns should seek professional guidance first.

Does creatine cause weight gain?

It can increase scale weight for some people, often because creatine increases water stored inside muscle. This is not the same as gaining body fat.

References

Australian Institute of Sport. (n.d.). Creatine: How and when do I use it? Australian Sports Commission. https://www.ausport.gov.au/ais/nutrition/supplements/group_a/performance-supplements2/creatine/how-and-when-do-i-use-it

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18, Article 13. https://doi.org/10.1186/s12970-021-00412-w

Candow, D. G., Forbes, S. C., Ostojic, S. M., Prokopidis, K., Stock, M. S., Harmon, K. K., & Faulkner, P. (2023). “Heads up” for creatine supplementation and its potential applications for brain health and function. Sports Medicine, 53(Suppl. 1), 49-65. https://doi.org/10.1007/s40279-023-01870-9

Fabiano, N., & Candow, D. (2025). Creatine supplementation: More is likely better for brain bioenergetics, health and function. Journal of Psychiatry and Brain Science, 10(4), Article e250006. https://doi.org/10.20900/jpbs.20250006

FoundMyFitness. (n.d.). Creatine. https://www.foundmyfitness.com/topics/creatine

Gordji-Nejad, A., Matusch, A., Kleedörfer, S., Patel, H. J., Drzezga, A., Elmenhorst, D., & Bauer, A. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports, 14, Article 4937. https://doi.org/10.1038/s41598-024-54249-9

Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1424972. https://doi.org/10.3389/fnut.2024.1424972

Protein Intake for Exercise: How Much You Need and Where to Get It

Posted on by Stephen Brumwell

Protein is a crucial component in the recovery process, especially for people rebuilding after alcohol use, substance use, long periods of stress, poor appetite, under-eating or inconsistent nutrition (Jeynes & Gibson, 2017).

It is one of the core essential macronutrients in the diet, responsible for the structure of body tissue and organs, while also playing a role in muscle repair, hunger regulation, neurotransmitter production, cellular repair and preventing malnutrition (Healthdirect Australia, n.d.; Jeynes & Gibson, 2017).

Getting optimal protein intake can be difficult, so understanding dietary sources and having a quality protein powder on hand can be beneficial.

In this article, I’ll go through why protein matters in recovery, how much you should be aiming for, where to source it from, and what to look for when comparing protein powders by protein per serve and value per serve.

Protein Intake: What To Know

  • Protein is one of the core essential macronutrients in the diet, responsible for body tissue, organs, muscle repair, enzymes, hormones and neurotransmitter production.
  • Protein intake can support recovery by helping with hunger regulation, cravings, muscle maintenance, repair, and the risk of malnutrition.
  • As a general rule of thumb, aim for around 1.2-1.8 grams of protein per kilogram of body weight per day, depending on body size, activity level and goals (Australian Institute of Sport, n.d.; Examine, 2023).
  • This is a general snapshot and does not include varying levels of exercise, pregnancy, medical conditions or specific fitness goals.
  • Food should come first, but a quality protein powder can be useful when appetite is low, meals are rushed, or daily protein targets are hard to reach.

Why Is Protein Important for Recovery?

Protein is made up of amino acids, which are the building blocks for many structures and processes in the body (Healthdirect Australia, n.d.).

Without adequate protein intake, we can see impacts across a few core areas that matter during recovery, these areas include (but not limited to):

Craving and appetite regulation

Protein plays a role in regulating hunger and supporting fullness after meals (Leidy, 2014). This is important because cravings are not always just a willpower problem. They can also be influenced by inconsistent meals, low protein intake, poor sleep, stress and blood sugar swings.

Including protein with meals can make the day feel steadier, especially when it is paired with fibre-rich carbohydrates, vegetables and healthy fats.

Muscle mass

Protein provides amino acids needed for muscle repair and growth (Australian Institute of Sport, n.d.; Healthdirect Australia, n.d.). Weight loss, muscle loss and poor body composition can become concerns when someone has been through long periods of poor nutrition, heavy alcohol use, substance use, stress or under-eating (Jeynes & Gibson, 2017).

In recovery, this is not always about building muscle in a gym sense. Sometimes it is simply about rebuilding strength, appetite and consistency. The more muscle mass, the more mitochondrial density we have, which also supports our ability to burn fat and lose weight.

Mood and energy

We need protein, or more specifically, amino acids, for synthesising neurotransmitters. These play a critical role in areas associated with mood, motivation, energy and focus (Tomkins & Sellers, 2001).

This does not mean low mood or cravings can be diagnosed as a protein deficiency. Brain chemistry is much more complex than that, and there are a load of other micronutrients to also consider.

But we do still need to be aware that adequate protein is still a nutritional foundation worth getting right, especially if you are underconsuming.

Cellular repair

Alcohol and substance use, high exercise, poor diet or just chronic stress can place stress on vital organs, digestion, nutrient intake and normal metabolic processes (Jeynes & Gibson, 2017; Zakhari, 2006). Consuming adequate protein helps provide the raw materials your body uses for repair and maintenance (Healthdirect Australia, n.d.).

Protein is not the whole picture, but it is a pretty big deal when we are talking about supporting the basic physiology of the body.

Malnutrition

Poor nutrient intake is one of the common factors that can affect people, especially individuals going through substance abuse or alcohol recovery (Cowan & Devine, 2008; Jeynes & Gibson, 2017). Protein intake can be affected by low appetite, skipped meals, reliance on convenience foods, digestive symptoms or simply not planning meals around protein.

Although there are many key nutrients to consider, protein is one of the big, foundational ones. There’s a reason why it’s called a macronutrient!

Basically, we need protein to function properly, which makes it an important part of exercise recovery too.

How Much Protein Should I Consume?

Optimal protein intake depends on your weight, goal and level of physical activity.

As a general rule of thumb, you should be aiming for around:

1.2-1.8 grams of protein per kilogram of body weight per day (Australian Institute of Sport, n.d.; Examine, 2023).

For example:

If your goal weight is 85 kg, you should be aiming for around 102-153 g of protein daily.

Keep in mind this is a general snapshot and does not include varying levels of exercise, pregnancy, medical conditions or specific fitness goals.

If you want a more specific estimate, the Examine Protein Intake Calculator can be useful (Examine, n.d.). If your health context is more complex, I suggest getting individual guidance rather than guessing.

Consuming the right amount of protein per day can better support the physiological processes involved in repair, recovery and normal function.

Where Should I Source My Protein From?

Dietary sources of protein should always be top of mind. Diet first, supplemental sources second.

When planning meals, start with the protein source first, then build the rest of the meal around it with vegetables, carbohydrates and healthy fats.

A simple visual guide is to aim for one palm-sized serve of protein at a main meal. For most people, that is roughly 100-150 g of cooked meat, chicken or fish. Depending on the food, this often gives around 25-40 g of protein.

These numbers are approximate, but they are useful when you are trying to make meals practical. The food categories are based on Australian protein food guidance from Eat for Health and Healthdirect, while the gram estimates are drawn from Australian food composition guidance, Queensland Health protein handouts, and typical nutrition panels (Eat for Health, n.d.; Healthdirect Australia, n.d.; Queensland Health, n.d.). Exact amounts vary by brand, cut, cooking method and serving size.

  • Meat, chicken or turkey: 100-150 g cooked, or roughly one palm-sized serve, usually gives around 25-40 g protein.
  • Fish or seafood: 100-150 g cooked fish, or one palm-sized serve, usually gives around 22-35 g protein. A small tin of tuna or salmon can give roughly 18-25 g protein, depending on the tin size.
  • Eggs: one large egg gives around 6-7 g protein. Two eggs gives around 12-14 g, while three eggs gives around 18-21 g. For many people, two eggs on their own is not a huge protein meal, so adding Greek yoghurt, cottage cheese, smoked salmon, beans or an extra egg can help.
  • Greek yoghurt: 200 g usually gives around 18-22 g protein, depending on the brand.
  • Cottage cheese: 200 g can give around 24-28 g protein, depending on the brand.
  • Milk or soy milk: 250 ml usually gives around 8-9 g protein.
  • Tofu: 170 g, which is a common standard serve, can give around 18-22 g protein, depending on firmness and brand.
  • Tempeh: 100 g often gives around 18-20 g protein.
  • Legumes: one cup of cooked lentils, chickpeas or beans usually gives around 14-18 g protein. This is great, but remember legumes also contain carbohydrates and fibre, so you may need a generous serve.
  • Nuts and seeds: 30 g, or a small handful, usually gives around 5-7 g protein. They are useful, but I would treat them as supporting protein rather than the main protein source.
  • Quinoa or rice: one cup cooked quinoa may give around 8 g protein, while rice is lower. These can contribute, but they should not be your main protein source if you are trying to hit a higher target.
  • Protein powder: one scoop usually gives around 20-30 g protein, depending on the product.

The main point is simple: make protein obvious in the meal. If you cannot clearly identify the protein source, the meal may not contain enough.

For example, three eggs sounds like a lot, but it may only give around 18-21 g protein. If your target is 130-150 g per day, that breakfast may still need something extra, such as Greek yoghurt, cottage cheese, smoked salmon, a protein smoothie, or a higher-protein lunch and dinner.

If you eat legumes and they tend to bother your gut, soaking them before cooking may help some people tolerate them better.

Should You Use Protein Powder?

It is also a good idea to have a quality protein powder on hand, especially if you struggle to hit your daily protein targets through food alone.

Protein powder should not replace a good diet, but it can be useful when:

  • Appetite is low.
  • Breakfast is rushed.
  • You need a quick snack between meals.
  • Training or recovery demands are higher.
  • You want to increase the protein content of yoghurt, oats, smoothies or baking.

Whey protein is a common option because it is convenient, usually high in protein per serve, and easy to mix into smoothies, yoghurt or oats. Whey protein isolate can be useful if you want something a little lower in calories, while blended whey products can feel creamier and more filling.

Having a good protein powder on hand can make life much easier. It can be mixed into snacks such as yoghurt, added into smoothies, or used in cooking to elevate the protein content of baked goods.

How To Compare Protein Powder Value Per Serve

When choosing a protein powder, do not only look at the front label or the size of the tub.

Compare:

  • Protein per serve: how many grams of protein you actually get in one serving.
  • Serving size: a larger scoop may look better, but may not be better value.
  • Calories per serve: useful if you are comparing whey blends, isolates or mass-gainer-style products.
  • Serves per tub: this affects real cost.
  • Cost per serve: divide the tub price by the number of serves.
  • Cost per gram of protein: divide the cost per serve by the grams of protein per serve.
  • Ingredient quality: look for a formula that suits your digestion, taste and goals.

Here is a simple example.

ComparisonProtein powder AProtein powder B
Tub price$60$45
Serves per tub3020
Protein per serve24 g18 g
Cost per serve$2.00$2.25
Cost per gram of proteinAbout 8 centsAbout 12.5 cents
What this meansHigher upfront cost, but better value per serve and per gram of proteinLower upfront cost, but more expensive once protein per serve is considered

At first, protein powder B looks cheaper because the tub costs less. But once you compare the number of serves and the protein per serve, it is actually more expensive per gram of protein.

This is where protein per serving matters, especially in a world where protein pricing is skyrocketing! A cheaper tub is not always cheaper if it gives you less protein per scoop, fewer serves, more calories than you need, or more filler ingredients.

A quality whey protein with a higher protein-per-serve ratio may work out better value, even if the upfront price is higher.

Simple Ways To Use Protein Powder

Increasing protein intake through protein powder supplementation does not need to be complicated. Although sometimes, I feel it gets complicated when you can make some very simple recipes or combinations.

Here are a few simple options. Please note that they are generalised. If you would like some more personalised recommendations, please reach out.

Protein smoothie

Blend one scoop of protein powder with milk or soy milk, banana, berries and a spoon of peanut butter or oats. This is a good option if breakfast is rushed or appetite is low.

Greek yoghurt protein bowl

Mix half a scoop of protein powder into Greek yoghurt, then add berries, nuts, seeds or a little muesli. This can easily become a 30-40 g protein meal depending on the yoghurt and powder.

Protein oats

Cook oats with milk, then stir through protein powder after cooking. Add banana, berries, cinnamon or peanut butter. Do not boil the protein powder too hard or it can go grainy.

High-protein iced coffee

Blend or shake protein powder with milk, ice and coffee. This works well as a quick morning option, especially if you are someone who normally just has coffee and skips food.

Protein chia pudding

Mix protein powder with milk, chia seeds and yoghurt, then leave it in the fridge overnight. Add berries or banana in the morning.

Simple protein balls

Mix protein powder with oats, peanut butter, honey and a little milk until it binds. Roll into balls and keep them in the fridge.

Protein pancakes

Add protein powder to a pancake mix with eggs and milk. Keep the recipe simple and avoid adding too much powder, otherwise the texture can become dry.

If protein powder helps you avoid skipping breakfast, under-eating during the day or relying on low-protein snacks, it can be such a beneficial tool, so utilise it!

A Simple Protein Intake Example

To provide even greater context of protein intake, here’s an example scenario of how it could fit into someones training style and routine.

Let us say someone is 85kg, training 3-4 times per week, trying to lose some body weight, and is generally healthy.

For this person, a practical target might sit around 1.6-1.8 g/kg/day (Australian Institute of Sport, n.d.; Examine, 2023).

That works out to:

85 kg x 1.6-1.8 g = 136-153 g protein per day.

To keep it simple, they might aim for roughly 145 g protein per day.

A day could look like this:

  • Breakfast: 35 g protein – three eggs plus Greek yoghurt, or protein oats made with milk and one scoop of protein powder.
  • Lunch: 40 g protein – chicken, beef, tuna, salmon or tofu bowl with rice or potatoes and vegetables.
  • Snack: 25 g protein – protein shake, cottage cheese, Greek yoghurt bowl, or tinned tuna on rice cakes.
  • Dinner: 40-45 g protein – palm-sized serve of meat, fish, chicken, turkey, tofu or tempeh with vegetables and carbohydrates.

That gives roughly 140-145 g of protein across the day.

Please note we are not discussing other macros too, so this is very generalised and if you need tailored support, reach out or consult with your preferred health practitioner.

This is much easier than trying to eat one massive protein-heavy dinner. It also helps avoid the common pattern of having very little protein at breakfast, a moderate lunch, then trying to catch up at night.

If the same person was not training much, or was not trying to maintain muscle during weight loss, the target might be lower. If they were training heavily, dieting aggressively, older, recovering from injury, or trying to build muscle, the target might be higher.

This is why body weight, training volume, age and goal all matter.

The Takeaway

Protein is important for recovery as it plays a key role in regulating hunger, reducing cravings, building and maintaining muscle, synthesising neurotransmitters, repairing cellular damage and preventing malnutrition.

Optimal protein intake varies based on weight and physical activity, but a practical starting point is around 1.2-1.8 g/kg/day (Australian Institute of Sport, n.d.; Examine, 2023). For an 85 kg person, that works out to roughly 102-153 g protein per day.

Start with food first. Build meals around meat, seafood, eggs, dairy, legumes, soy, nuts, seeds and grains where appropriate. Then use protein powder as a practical add-on if it helps you reach your target.

Getting the correct amount of protein is not about being extreme. It is about supporting the physiological processes needed for recovery, repair and normal function.

If you are unsure how much protein you need, or you are rebuilding your nutrition after stress, alcohol reduction, poor appetite or inconsistent eating, Stephen can help you create a practical food-first plan that fits your body and routine.

Frequently Asked Questions

How much protein should I eat per day?

A useful general range is 1.2-1.8 grams per kilogram of body weight per day (Australian Institute of Sport, n.d.; Examine, 2023). For an 85 kg person, that equals roughly 102-153 g of protein per day. Individual needs can vary too, this is general advice.

Is protein powder necessary during recovery?

No. Protein powder is not essential, but it can be helpful if you struggle to meet your protein target through food, have low appetite, or need a quick and convenient option. Don’t let the cost put you off too, if you crunch your numbers right, the cost per value is still quite low compared to buying real food (although we should still be prioritising this first).

What are the best protein sources?

Good protein sources include meat, poultry, seafood, eggs, dairy, legumes, tofu, tempeh, nuts, seeds and some grains such as quinoa (Eat for Health, n.d.; Healthdirect Australia, n.d.).

Can increasing protein intake help with cravings?

Protein-rich meals can help with fullness and appetite regulation, which may reduce some food cravings (Leidy, 2014). Cravings can have many causes, so protein is one foundation rather than a complete solution.

How do I know if a protein powder is good value?

Check the protein per serve, serves per tub, cost per serve, calories per serve and ingredient quality. A cheaper tub is not always better value if it provides less protein per serving.

Can I get enough protein intake without animal foods?

Yes, but it usually takes more planning. Include a variety of legumes, tofu, tempeh, soy milk, nuts, seeds, quinoa and other plant protein sources across the day. I generally don’t recommend going full plant-based, unless you need this for medical reasons.

References