Protein Powder Supplements

"Surely I don't need that much protein" is a phrase uttered by people of all ages, from the novice gym-goer googling their predicted macros for the first time, to grandma getting her eighth lecture from her dietician.

Protein is an essential macronutrient that plays a role in many of the body's everyday functions. It is one of the three key macronutrients alongside carbohydrates and fats, and getting enough through your diet is an important part of a balanced nutrition plan (1, 2).

Protein powder is a tasty and convenient way to hit your daily protein targets without having to munch on unseasoned chicken breast or annoying your coworkers with the smell of tinned tuna.

What is protein powder?

Protein powder is a dietary supplement made from isolated, concentrated or hydrolysed proteins. Protein powders are commonly used by active individuals, athletes, vegetarians, vegans and those who find it difficult to meet their daily protein needs through food alone.

What are the different types of protein powder?

There are several types of protein powders available, including whey, casein, soy, pea, rice and hemp. The most commonly purchased formats are whey protein blend, whey protein isolate and vegan protein blend.

Whey Protein Blend

Whey protein is the most popular and widely available type of protein powder. Derived from milk, it is a complete protein containing all nine essential amino acids and is rich in branched-chain amino acids (BCAAs). It is commonly used as a convenient post-training protein source as part of an active lifestyle routine (3).

Whey Protein Isolate

Whey protein isolate is derived from cow's milk as a byproduct of the cheese-making process. It is a high-quality, easily digestible protein containing all essential amino acids, and typically contains 90% or more protein by weight, making it one of the most concentrated protein sources available with a lower fat and carbohydrate content per serve.

Whey protein isolate is absorbed readily by the body, making it a practical and convenient daily protein source for active individuals (4).

Vegan Protein Powder

Vegan protein powder is made from plant-based sources rather than animal products, making it a popular choice for those following plant-based diets or those with dairy allergies. Vegan protein powders can be easily added to smoothies, shakes and other foods and beverages, providing a convenient way to increase daily protein intake without relying on animal products. Most vegan powders are a blend of pea, bean, rice and hemp.

Collagen Protein

Collagen is a structural protein naturally found in the body's connective tissue. It can be found in foods containing gelatin or in the skin of animals such as chicken, fish or pork. Collagen protein powder is made by hydrolysing these animal tissues into an easily mixable powder format.

Collagen is commonly used as part of a daily skin, hair and nail wellness routine. Research into the effects of collagen supplementation on skin health and joint comfort is ongoing (5, 6, 7).

Collagen powders can be taken in a variety of ways. Mix your powder with hot or cold drinks, smoothies or oatmeal. An unflavoured collagen powder can be a practical addition to your daily coffee. If you are feeling adventurous, you could even try making a collagen jelly treat or snack.

Is protein powder good for weight management?

Protein is a satiating macronutrient, and maintaining adequate protein intake is a well-established principle in nutrition planning for those focused on body composition goals. Research suggests that higher protein diets are commonly associated with greater feelings of fullness as part of a structured nutrition plan.

Protein powders like whey isolate offer a high protein yield with a lower fat content per serve compared to many whole food protein sources. For example, Emrald Labs 100% Whey Protein contains just 1.5g of fat per serving compared to 10.5g of fat per serving of beef mince at an equivalent protein amount, making it a convenient and lower-calorie protein option.

How can I take protein powder?

Protein powder is a versatile and convenient way to support your daily protein intake. Mix it with water or milk for a quick protein hit, or get creative by adding it to oatmeal, smoothies and pancakes.

Make sure your protein powder is high quality, has a complete amino acid profile and tastes great. Emrald Labs ticks all the boxes and has a flavour for everyone's preference.