Protein Powder Guide: Whey, Casein, Plant & Best Products
Complete protein powder guide. Whey vs casein vs plant protein, dosages, timing, and best products for muscle growth.
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Shop SupplementsTypes of Protein
Whey concentrate (70-80% protein, fast absorption), Whey isolate (90%+ protein, minimal lactose), Casein (slow absorption, good before bed), Plant protein (pea, rice, soy - good for lactose intolerance).
How Much Protein
Aim for 0.8-1g protein per lb of bodyweight daily. Spread across 3-5 meals. Each meal should contain 20-40g protein for optimal muscle protein synthesis.
When to Use Protein Powder
Post-workout (fast absorption), between meals (convenience), before bed (casein for slow release). Powder is a supplement, not a replacement for whole food protein.
Best Products
Look for third-party tested products with transparent labeling. Avoid products with proprietary blends. A good protein powder costs $0.50-1 per serving.
Protein Timing
Distribute protein evenly across the day. 20-40g per meal, 4-5 meals. Post-workout and before bed are the most beneficial times for supplementation.
FAQ
Is whey protein better than plant protein?
Whey has a better amino acid profile and higher leucine content, making it slightly better for muscle growth. Plant protein works well, especially when combining sources (pea + rice).
How much protein powder should I take?
Use 1-2 scoops (20-50g) per day to supplement whole food protein. Do not rely on powder for more than 50% of your daily protein intake.
When should I take protein powder?
Post-workout is ideal for whey. Before bed is ideal for casein. Between meals for convenience. Total daily protein matters more than timing.