Protein powders are concentrated protein from a food source, dried and usually flavoured, that you mix into water, milk or a plant drink. Plant powders are made from peas, soya, rice, hemp or a mix. They suit vegans and people who avoid dairy, and they are an easy way to add protein to a breakfast smoothie or a snack after exercise.
They are not essential. Most people who eat a varied diet get enough protein from food such as beans, lentils, tofu, nuts, seeds, dairy, eggs, fish and meat. On UK food labels the reference intake for an average adult is 50g of protein a day. A powder can help if you struggle to reach that, train hard, or want a quick option, but it is a convenience, not a shortcut.
If you have kidney disease, are pregnant or breastfeeding, or are buying for a teenager, check with a GP or dietitian before using protein supplements regularly. Protein powders are made for adults; children’s products such as the Healthy Rascals chewable vitamins are a different thing altogether.
Pea, soya and other plant proteins
| Protein | Good to know | Allergen note |
|---|---|---|
| Pea | Mild taste, smooth when blended; relatively low in the amino acid methionine | Not one of the 14 major allergens |
| Soya | Complete protein, long used in drinks and foods | Soya is one of the 14 major allergens |
| Rice | Often blended with pea to balance the amino acids | Not a major allergen |
| Hemp | Earthy taste, often with fibre | Not a major allergen |
Many brands blend two or more plant proteins to give a more balanced amino acid mix. In the powder category you will find pea protein powders in chocolate and hazelnut and red berry flavours, and the Nature’s Sunshine SynerProTein drinks, which are based on soya protein. The brands section lists everything by maker if you want to compare ranges.
Reading the label
Turn the tub round and look at the nutrition panel rather than the front. The key lines are:
- Serving size in grams. Everything else on the label is based on it.
- Protein per serving. For example, the pea protein powders here list 16.5g per serving and SynerProTein lists 18g.
- Servings per tub. A 540g tub with 30g servings, for example, gives 18 servings.
- Sugar and sweeteners. Flavoured powders often contain added sugar or sweeteners such as stevia or sucralose.
- Added vitamins and minerals. Many powders are fortified. If you also take a multivitamin, add the amounts together; the guide to reading a supplement label explains why.
- Allergens. Shown in bold in the ingredients list. Check for soya, milk, nuts and gluten, and for “may contain” warnings.
Treat claims on the front with some caution. In the UK, health claims about vitamins and minerals must use approved wording. Words like “lean”, “tone” or “detox” are marketing, not measures.
Working out the real price
Tubs vary in size, serving size and protein per serving, so compare the price of the protein, not the tub.
- Divide the price by the number of servings to get the price per serving.
- Divide that by the grams of protein per serving, then multiply by 10 to get the price per 10g of protein.
- Compare multipacks and single tubs the same way, since a larger pack is not always cheaper per serving.
Also check how long an opened tub keeps. Most powders should be used within a set time after opening, printed on the pack.
How to use it
- Shake one serving with 250 to 300ml of cold water, milk or a plant drink; adjust to the thickness you like.
- Blend it into smoothies with fruit, oats or nut butter for a more filling drink.
- Stir unflavoured powders into porridge or yoghurt after cooking.
- Spread your protein through the day rather than taking it all at once.
- Do not use more servings than the label recommends.
Many people find plant powders a little gritty. Using a blender, a shaker with a mixing ball, or a thicker drink helps.
Who might not need it
You probably do not need a protein powder if you already eat protein at most meals. Before buying, it is worth asking:
- Could a glass of milk or soya drink, a yoghurt, a handful of nuts or a portion of beans do the same job?
- Am I buying it for convenience (fine) or because I think it will do something special (it will not)?
- Does it fit my budget compared with ordinary protein foods?
For general questions about diet and supplements, a pharmacist, GP or registered dietitian can help.
Quick checklist
- Decide whether you need a powder or whether food would do.
- Choose the protein source: pea, soya, rice, hemp or a blend.
- Check allergens, especially soya and milk.
- Note the serving size and protein per serving.
- Look at sugar, sweeteners and added vitamins.
- Compare price per serving and per 10g of protein.
- Use within the time printed on the pack after opening.
Common questions
Is pea protein a complete protein?
Pea protein contains all nine essential amino acids, but it is relatively low in methionine. That is why some products blend it with rice protein, and why eating a variety of protein foods across the day matters.
How much protein powder should I take?
Follow the serving on the pack and do not exceed it. Count it as part of your total protein for the day, alongside meals, rather than in addition to an already high intake.
Can I use protein powder to replace meals?
A protein shake is not a balanced meal. Unless a product is specifically designed and labelled as a meal replacement, use it alongside meals, not instead of them.
