Protein powder is a concentrated source of protein that you can use to supplement your everyday diet. At Fitsport you'll find whey, casein, plant-based and other protein supplements. It's worth comparing them by protein content, composition, flavor and pack size: one product may be more convenient for a shake, while another may better fit your eating habits or composition requirements.
What is protein powder, and why do we need protein?
“Protein” is the nutrient itself, but in sports nutrition the word usually refers to protein powder used to make protein shakes. We also get protein from regular food: dairy products, meat, fish, eggs and legumes. The advantage of a supplement is that it's easy to measure a serving and prepare a drink when you want an extra source of protein.
Protein contributes to a growth in muscle mass and to the maintenance of muscle mass, as well as to the maintenance of normal bones. However, a shake alone doesn't guarantee training results: physical activity, your whole daily diet and rest all matter. If you get enough protein from food, a supplement isn't necessary just because you've started training.
Which protein is best for your diet?
The best choice depends on the source of protein you're looking for and the ingredients you tolerate. First choose the type, then compare similar products. This makes it easier to understand what you're paying for.
- Whey concentrate (WPC) – a milk protein option for an everyday shake. Compare the protein, carbohydrate and fat content of the specific product; lactose content can vary.
- Whey isolate and hydrolysate (WPI, WPH) – compare them by protein concentration and full composition. The word “isolate” alone doesn't confirm that the final product is lactose-free.
- Casein and slow-digesting proteins – other milk protein products. Casein is digested more slowly than whey protein; choose based on your diet and convenience rather than a mandatory time of day.
- Plant-based protein – an alternative for those looking for a plant source of protein. If you're choosing a product because of a specific allergen or a vegan diet, check the full composition and labeling.
- Beef protein, egg white protein and protein blends – other parts of the range. A blend's name doesn't reveal all its ingredients: read which protein sources it combines.
In the category, you can go to the relevant group and compare specific products.
What to compare on a protein powder label?
The weight on the front of the pack isn't the amount of pure protein. For example, an illustrative 30 g serving of powder might contain 23 g of protein – the rest is made up of other substances. These figures aren't the same for all products or flavors.
- Protein per 100 g and per serving – the same scoop of powder doesn't necessarily provide the same amount of protein.
- Carbohydrates, sugar and fat – consider them together with the rest of your diet.
- Allergens and composition – especially milk, soy, eggs, sweeteners and other ingredients that matter to you.
- Flavor and pack size – when buying for the first time, it may be easier to try a smaller amount.
If you're looking for lactose-free protein, rely on clear labeling of the specific product. Lactose intolerance and milk protein allergy aren't the same: a lactose-free milk protein product is still not a suitable alternative if you're allergic to milk protein.
Protein powder price: how to compare packs?
Sports protein is sold in different pack sizes, so it's worth calculating not only the price of a serving of powder but also the price of the same amount of protein.
For example, a 1,000 g pack with 75 g of protein per 100 g would contain 750 g of protein in total. If it cost €30, 25 g of protein would cost €1. This is an illustrative calculation, not an offer for a specific product. When comparing another product, use its actual price and composition.
To buy protein for less, check the final price, the pack size and the best-before date. A larger pack only pays off if the product suits you and you'll use it up in time. You'll find current discounts on the product pages.
How much protein do you need per day?
Protein needs depend on body weight, physical activity and diet. The NIH ODS states about 1.2–2.0 g of protein per kilogram of body weight per day for people who exercise. This is the total amount from food and supplements, not a target for protein powder alone.
For example, for a 70 kg person who exercises, this range would mean 84–140 g of protein from the whole day's diet. This is an approximate calculation, not an individual recommendation. Start by assessing your usual meals; a supplement can help fill the remaining gap. If you have health conditions, discuss your needs with a specialist.
How to use protein powder?
Choose the serving and preparation method based on the product instructions and your diet. The powder can be mixed with the liquid specified by the manufacturer. If you make a shake with milk, include its protein and energy value in the total nutritional value.
A shake can be convenient after a workout or at another time of day when a regular meal is low in protein. What matters is how much protein you get over the whole day; there's no need to try to meet all your needs with a single drink. A protein supplement doesn't replace a varied diet.
Frequently asked questions about protein
1. Do I have to drink a protein shake right after a workout?
There's no need to rush to drink a shake as soon as you finish your last exercise. Plan your protein intake around your meals and your daily needs. If you'll soon be eating a meal that contains protein, a shake isn't automatically necessary.
2. Should protein for women be different?
Sex alone doesn't mean you need a separate type of protein. Individual nutritional needs, how well you tolerate the ingredients and the protein content matter more. During pregnancy, breastfeeding or if you have health conditions, discuss the suitability of a supplement with a healthcare professional.
3. How is protein powder different from a mass gainer?
A protein product is chosen first and foremost as a source of protein, while gainers often combine protein with a larger amount of carbohydrates. The name isn't enough—compare the nutrition tables and decide what your diet is missing.
4. Can I take protein powder if I don't exercise?
Yes, protein powder can be an additional source of protein in the diet of someone who doesn't exercise. But that alone is no reason to take it: first assess how much protein you get from your regular food.
5. Do I need to drink protein shakes on rest days?
You need protein on rest days too, but a shake isn't mandatory. It's relevant when you don't get enough protein from your regular meals.
6. Is protein powder suitable when losing weight?
A protein supplement can be included in a weight-loss eating plan, but protein itself doesn't reduce weight. Consider the energy value of your whole diet, the serving size of the shake and what you mix it with.
Choose a protein supplement online
Browse the protein group that suits you and compare the composition and price. If shakes aren't convenient for you, you could consider protein bars – assess their composition separately as well. In the Fitsport product descriptions you'll find directions for use and the current pack options.
If you have health conditions or follow a special diet, discuss the choice and amount of protein supplements with a doctor or dietitian. Read the product's allergen information and warnings.
