Do You Really Need To Use Protein Powder?

We live in a world where cottage cheese is trending on TikTok and the global market for “protein ingredients” is projected to grow by $16.2 billion in the next six years. In other words, we’re a little obsessed with protein right now.

What’s the ideal amount of protein to consume in a day?

“People believe they need one gram per pound of body weight, but that’s more than what most of us require,” says Carrie Mullin Innes, a registered dietitian who specializes in sports nutrition at Score Nutrition in Calgary. (The RDA for protein is 0.36 grams per pound, but that’s only the bare minimum required for health. Ideally, you should be consuming more than this, especially if you're exercising regularly. If you're concerned about your protein intake, consult a registered dietitian.)

Mullin Innes notes that while there's no one "magical" nutrient, protein does help with appetite control and blood sugar management. She also notes we should consume protein 30 minutes post-workout—alongside carbs, which can be neglected in a high-protein diet—in order to facilitate muscle building. A protein powder is an easy way to do this.

Why is whey protein powder so popular?

Whey-based protein supplements—which Mullin Innes recommends—contain the amino acid leucine, which is especially helpful for muscle building. She also suggests opting for an unflavoured powder as flavoured ones often contain artificial sweeteners, which can cause stomach upset. Vegan or lactose-intolerant? Look for a plant-based protein powder that contains plant-derived leucine. (Whey isolate contains less lactose than pure whey, but it's not entirely lactose-free.)

Protein powder is pricey, and you don’t want to spend money only to realize you hate the taste or texture. Here are two Chatelaine-tested unflavoured options that blend well and taste great in both smoothies and coffee. One word to the wise: Mix powder into slightly cooled coffee to avoid clumps.

Now Sports Whey Powder Isolate, $57 for 544 g

This unflavoured whey protein isolate powder contains 25 grams of whey protein and 2.7 grams of leucine per serving. It blends well into slightly cooled coffee and kept us feeling full until lunch.

Good Protein All-in-One Superfood Shake, $37 for 442 g

This powder contains 21 grams of pea protein and 2.88 grams of leucine per serving. Pea protein has a more distinct flavour than whey, but out of all the pea protein powders we tried, this one had the most neutral flavour in both smoothies and coffee. (We found that it was also far more mild in flavour than both hemp and brown rice protein powders.)

Find more ways to save money on just about everything, from bathing suits to blenders.