Which protein powder, and whether you need one

By type, not by brand. The differences between them are smaller than the price differences, and the honest answer for a lot of people is that they do not need one at all.

You only need powder if you struggle to hit your protein target from food. It is dried food, not a supplement with special properties, and it builds muscle exactly as well as chicken does - no better.

1. 1Whey concentrate

   70 to 80g protein per 100g

   The default. Cheapest per gram of protein, and absorbed as well as anything else.

   Best for: Most people, best value

2. 2Whey isolate

   85 to 90g protein per 100g

   More filtered, less lactose, noticeably dearer. Worth it only if concentrate upsets you.

   Best for: Lactose sensitivity, lower calorie

3. 3Casein

   75 to 85g protein per 100g

   Digests slowly. A preference rather than an advantage.

   Best for: Before bed, longer satiety

4. 4Soy protein

   80 to 90g protein per 100g

   Complete on its own, which is what makes it the simplest plant-based option.

   Best for: Plant-based, complete profile

5. 5Pea and rice blend

   75 to 85g protein per 100g

   Pea is low in methionine, rice is low in lysine, and the blend fixes both.

   Best for: Plant-based, blended for completeness

Compare protein per 100g, never per scoop. Scoop sizes are not standard.

The full guide goes into this properly, with the detail this page skips.