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How To Pick The Best Protein Powder For You | Nutritionist Explains... | Myprotein
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Jan 30, 2025
Confused on which protein powder to choose? Our expert in nutrition breaks down which protein powder you should choose for your goal. Over the years protein powders have evolved and are now widely consumed. There are so many to pick, Katie, gives us the lowdown on all the different protein. Katie Brown, product developer at Myprotein, gives us all we need to know on the variety of protein powders. Where once we thought they were exclusively for bodybuilders and elite athletes, they’re now widely used by a lot more people and quickly becoming a cupboard essential for all kinds of lifestyles and body goals. Whether you’re looking for gains, or just want to incorporate more protein as part of your healthy balanced diet, supplementing with the right protein powder can support your goals. Whether that be Whey protein, Clear whey, vegan protein or even Collagen... *** Chapters: 00:00 - Picking a protein powder 01:07 - Muscle Building 01:41 - Weight management 02:58 - How Much Protein Do I Need? 03:55 - Whey Protein 04:23 - Whey protein isolate 04:36 - Clear whey 04:53 - Vegan protein blend 05:28 - Weight gainer blend 05:52 - Collagen protein
View Video Transcript
0:00
when you think sports nutrition let's
0:02
face it you think protein but haven't
0:04
got a clue which one you need and why
0:06
whether it be weight management or
0:08
muscle building that's why this video
0:09
might help stay tuned for a load on of
0:11
some different protein powder blends and
0:13
why they might become your new go-to
0:18
i'm kitty braun product developer at
0:20
myprotein over the years we've evolved
0:22
our perception of protein powders where
0:24
once we thought that they were exclusive
0:26
for bodybuilders and elite athletes
0:28
they're now widely consumed and quickly
0:30
becoming a cupboard essential for all
0:32
kinds of lifestyle and body goals first
0:35
let's do a quick recap of the basics
0:37
what actually is protein amino acids are
0:40
the building blocks forming chains to
0:41
make up protein molecules and these are
0:43
the body's bricks and mortar for
0:45
rebuilding muscles replicating dna and
0:48
catalyzing metabolic reactions we can
0:50
make some amino acids in our body but
0:52
not all of them so the rest we must get
0:54
from our diet that's why we call these
0:56
ones indispensable or essential amino
0:59
acids ever seen the acronym eas specific
1:02
to physical well-being and fitness
1:04
though protein could give a helping hand
1:06
in a couple of different ways the first
1:08
one is muscle building using data from
1:10
49 studies spanning over the last 23
1:13
years a review in the british journal of
1:15
sports medicine concluded that dietary
1:17
protein supplementation optimizes both
1:20
muscle mass and strength during
1:22
resistance training this is because
1:24
adequate protein intake means that your
1:25
body is in a positive net protein
1:27
balance so when you're training you've
1:29
got enough protein to support tissue
1:31
growth rather than having to use it as
1:33
an energy source resulting in muscle
1:35
tissue breakdown find out how much
1:37
protein you need to build muscle in this
1:39
video with richie the second one is
1:41
weight management diets high in protein
1:43
have also demonstrated the ability to
1:45
help with weight management of course a
1:47
healthy balanced diet is the key to
1:48
maintaining your goal weight and i
1:50
always encourage a food first approach
1:52
but a protein powder blend can be a
1:54
great way to bump up your protein intake
1:56
without the or spent meal prepping it
1:58
works by promoting thermogenesis the
2:00
natural increase in the energy your body
2:02
uses after eating protein causes a
2:04
higher rate of dietary thermogenesis
2:06
than other nutrients research in the
2:08
nutrition and metabolism journal
2:10
explains that eating protein can allow
2:12
the body to work through up to 20 to 30
2:14
percent more calories than carbohydrates
2:16
or fat it also helps you stay fuller for
2:18
longer reducing the chances of you
2:20
accidentally grazing your way through a
2:22
family bag of crisps in between your
2:24
meals not that i would ever do that
2:26
obviously
2:28
but remember losing weight if that's
2:30
what you're after isn't just about
2:31
eating all the protein you can and
2:33
expecting that to do the trick wheat is
2:35
all done to the fundamentals of energy
2:36
balance consume less calories than
2:38
you're burning and that's when you'll
2:40
see a reduction in weight and whilst
2:41
being in a calorie deficit and having to
2:43
use up your fat stores as an energy
2:45
source is the idea you need to be
2:47
careful to still be consuming enough
2:48
protein that your body isn't burning
2:50
that all-important muscle mass for
2:52
energy as well as with most things
2:54
striking the balance is key find out
2:56
more about calorie deficit in this video
2:58
so how much protein do you really need
3:00
the uk government recommends that the
3:01
baseline requirements for adults is 0.75
3:04
grams of dietary protein per kilogram of
3:07
body weight per day that's around 55
3:09
grams per day for the average sedentary
3:11
man and 45 grams per day for the average
3:14
sedentary woman however for anyone
3:16
looking to muscle up sculpt their bodies
3:18
and improve athletic performance this
3:20
amount increases and yes it is of course
3:22
possible to get this from food there's a
3:24
reason why chicken and rice seems to be
3:26
the go-to for jim rose protein
3:27
supplements aren't intended as a
3:29
substitute for your everyday meals
3:31
they're there to work alongside a
3:32
healthy balanced diet as a convenient
3:34
way to up your protein intake at a much
3:36
lower cost so with that you jump online
3:39
start looking to pop a bag of protein in
3:41
your basket but hold on there are
3:43
literally hundreds out there and they
3:45
all seem to be claiming to do different
3:46
things well fear not let me give you a
3:48
rundown of a couple of popular types and
3:51
you can see for yourself what fits best
3:53
within your goals and routine whey
3:54
protein the og whey is an all natural
3:57
byproduct of milk and whey proteins are
3:59
isolated from this during filtration
4:01
whey protein is the most used protein
4:03
supplement due to its excellent
4:04
digestibility amino acid profile and
4:07
absorption rate it's got a high protein
4:09
content over a hundred calories and
4:11
nearly two grams of fat and a gram of
4:13
sugar per serving may be great if you're
4:15
bulking up or looking for a quick
4:16
convenient source of macros perhaps not
4:18
your first choice if you're looking for
4:19
a lighter shake or on a stricter calorie
4:21
control diet plan maybe that's where
4:23
whey protein isolate comes in it comes
4:25
from exactly the same source only it's
4:27
been expertly filtered to remove most of
4:29
the fat and carbohydrates that are
4:31
naturally present in white concentrates
4:33
same amount of protein but each serving
4:35
comes in at under 100 calories fancy
4:38
something juicy clear white blends are a
4:40
refreshing alternative shaking up the
4:42
protein world pardon the pan they are
4:44
made from high quality hydrolyzed white
4:46
protein isolate and it's like sipping on
4:47
a juicy drink rather than a creamy shake
4:49
but still providing 20 grams of protein
4:51
per serving think you're out of options
4:53
if you're following a vegan diet though
4:55
think again vegan protein plants cater
4:57
for the masses of us adopting a
4:59
plant-based diet even if it's just
5:01
flaxsetarian and supplementation may be
5:03
even more important in this case too if
5:05
it's not possible to consume some of the
5:07
richest dietary sources of protein like
5:09
meat or poultry the vegan blend that
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we've got is a powerful combination of
5:12
pea protein broin rice protein and hemp
5:15
protein specifically designed to provide
5:17
a complete range of amino acids to
5:19
support muscle growth and maintenance at
5:21
110 calories per serving if you don't
5:24
want the blend you can have them on
5:25
their own try brown rice soy pea or hemp
5:28
protein if you're looking to increase
5:30
mass a weight gainer blend might be for
5:32
you your body can only gain weight if
5:34
it's in calorie surplus which is when
5:36
you're consuming more calories than you
5:38
burn and this can be difficult and
5:39
expensive through food alone try a
5:41
serving of a weight gainer blend ours
5:43
contains over 30 grams of protein per
5:45
serving alongside 50 grams of
5:47
carbohydrates from oat flour and
5:48
multidextrin giving your body a helpful
5:50
boost of calories alongside your protein
5:52
hit but looking for something a little
5:54
bit different collagen protein is
5:56
different from whey and casein in that
5:58
its primary action is not building
6:00
muscle but rather supporting many
6:02
different tissue types throughout the
6:03
body collagen is a structural protein
6:05
that our bodies produce but break down
6:07
over time as we age so supplementing
6:09
helps to boost our natural levels whilst
6:11
it does support muscle growth its
6:13
primary role is boosting the health of
6:14
these high turnover cells in the body
6:16
our clear collagen blend contains a high
6:18
quality hydrolyzed bovine collagen
6:20
protein containing type 1 found in hair
6:23
skin and nails and type 3 found in bones
6:25
and arterial walls supporting heart
6:27
health a light drink with 18 grams of
6:29
protein making it great for both
6:30
newcomers to the protein shake world are
6:32
those of you in the know about
6:33
collagen's specific support of skin
6:36
muscles bones and joints the power of
6:38
protein is clear but it's clear to you
6:40
that there's a lot out there whether
6:41
you're looking for gains or just want to
6:43
incorporate more protein as part of a
6:45
healthy balanced diet supplementing with
6:47
the right protein powder can support
6:48
your goals so did any of these protein
6:51
powders stick out for you let us know in
6:53
the comments below as a product
6:54
developer i always love to know what you
6:56
think remember to like and subscribe to
6:58
the my protein youtube channel for more
7:00
great evidence-based nutrition
7:02
information
7:04
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