When you hear the words "protein powder", you might picture muscle-bound gym-goers who lift heavy weights. But protein powders aren't just for those with bodybuilding goals — they're for anyone who wants to feel stronger, recover better, and support their overall health.
Whether you're brand new to exercise, getting back into training in your 30s or 40s, or simply looking for a more convenient way to hit your daily protein targets, there's a powder for you. Here's our complete guide to protein powders for beginners.
- What is protein powder?
- What are the benefits of protein powder?
- How much protein do you need?
- What are the different types of protein powder?
- Which protein powder is best for beginners?
- Which protein powder is best for my goals?
- Frequently asked questions
What is protein powder?
Protein powder is a supplement made by extracting protein from various sources. The most popular form is whey, but it can also be made from egg white, soy or pea. It could even be a blend of protein sources.
During its production, the carbohydrates, fats and minerals are removed, leaving pure protein. Nutrients, flavourings and some other ingredients are then added.
The final product is a powder that can be rehydrated with milk or water, or even added to recipes. They come in a variety of flavours, including plain, and can cater to a range of dietary or lifestyle needs.
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What are the benefits of protein powder?
Everyone needs protein. For most people, they get enough of it from their diet. But sometimes you might not be able to get enough or just don't have the time to whip up a protein-packed meal. That's where protein powders come in handy.
Most protein powders are complete proteins, meaning they give your body all the essential amino acids it needs. But they offer more than just nutrition — they can have a host of other perks:
Weight management
Protein is highly satiating, meaning it fills you up quickly and keeps you feeling fuller for longer. This makes it ideal for anyone who is looking to manage their weight.
Muscle growth
Protein is crucial for building muscle. A review of 49 studies found that protein supplementation significantly improved the size and strength of muscles in healthy adults who did resistance training, like lifting weights.
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Recovery after exercise
When you exercise, you create microtears in your muscles. Once healed, your muscles become stronger. To help this repair happen, you need to consume protein.
Convenient
Protein powder is easy and quick to use — just mix it with milk or water. It's perfect for post-workout refuelling, breakfast or snacks.
Plus, if you're new to using it, you won't have to stress over counting macros in your food — you'll know exactly how much is in each scoop of powder.
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How much protein do you need?
The UK government recommendation for adults is 0.75g of protein per kg of body weight per day. That's about 55g per day for the average sedentary man and 45g per day for the average sedentary woman. The recommendation increases according to your activity level.
What are the different types of protein powder?
If you're looking to up your protein intake, you'll need to know the different types available. Here's a rundown of some of the most common:
Whey protein
A milk protein that's easily dissolved in water, making it a favourite among athletes and gym-goers for its convenience. Whey is a complete protein, meaning it contains all the amino acids your body needs, and is quickly and easily absorbed.
Whey isolate
The ideal option for anyone who wants the benefits of whey's amino acid profile and high protein content but without the extra couple of grams of fat.
Whey Isolate is filtered more than whey concentrate, meaning most of the fat and lactose is removed in the filtration process.
Each serving comes in at under 100 calories too, so better for anyone looking to boost their protein to aid a weight loss journey.
Whey + collagen blends
A newer category that combines the muscle-supporting benefits of whey with collagen peptides. Collagen is the most abundant protein in the body — the building block of skin, hair, nails, joints and connective tissue — and its natural production begins to decline from your mid-20s.
A whey + collagen blend is a practical option for anyone who wants to support both muscle and connective tissue health from a single serving, particularly if aches and pains after new exercise are a concern.
Our blends typically contain around 20g of protein alongside collagen peptides and vitamin C, which contributes to normal collagen formation for the normal function of cartilage.
Clear protein
Made from high quality hydrolysed whey protein isolate, it has all the benefits of a complete amino acid profile and high protein content while being a light and refreshing shake.
Ideal for summer and anyone who struggles to get a creamy shake down pre or post-workout.
Soy protein
If you're avoiding dairy, then soy protein, made from soybeans, is a great plant-based alternative. Like whey, soy is a complete protein.
Casein
Another dairy-based protein, casein is rich in glutamine, an amino acid linked to faster muscle recovery after exercise. It's digested a lot slower than whey, so it's best taken at night.
Pea
Plant-based and high-quality, pea protein is a great alternative to soy and dairy-based proteins. Pea protein is a good source of arginine, an amino acid.
Remember, protein powders can vary in price and quality, so make sure you check the ingredients and nutrition on the packaging before you buy to get the best value for your money.
Collagen protein
Standalone collagen protein's primary function is to support different tissue types in the body — skin, hair, nails, joints, and connective tissue — rather than muscle growth specifically, though it does contribute to your overall protein intake.
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Collagen breaks down as we age, so adding a supplement to your routine is a sensible daily habit. If your goal is purely collagen support rather than hitting a high protein target, a dedicated collagen product may suit you well.
Weight gainer
If you're looking to gain mass, you need lots of calories and lots of protein. Our Weight Gainer blend contains 30g of protein per serving and over 50g of carbs, to boost your protein intake and calories all at once.
Which protein powder is best for beginners?
If you're a beginner looking for the best protein powder, you'll need to consider your fitness and health goals, as well as your diet preferences. Don't just go for the cheapest option — make sure to check the ingredients, nutrition info and preparation instructions. A cheaper powder might have less protein, meaning you'd need to use more and end up spending just as much.
If building muscle is your main goal, a standard whey or whey isolate is the well-evidenced choice. If you also want to support joints and connective tissue — particularly relevant from your mid-20s onwards, as natural collagen production begins to decline — a whey + collagen blend covers both in one serving. And if you follow a vegan diet, there are strong plant-based options too.
Which is the best protein powder for my goals?
The best protein powder for building muscle
To bulk up, you'll want a powder that gives you plenty of high-quality protein. The Impact Whey Gainer boasts a massive 30g of high-quality whey protein, making it perfect for getting those gym gains.
The best protein powder for losing weight
If weight loss is your goal, protein supplementation can really help. Protein keeps you feeling full for longer, reducing the urge to snack, so starting your day with a high-protein meal is a great idea. A casein-based powder is recommended, as it takes longer to digest than other proteins, making it great for blood sugar levels and keeping you satisfied.
You may also want to consider diet protein blends as they have more added to help aid your progress, such as fibre, vitamins and minerals. Often, eating changes for weight loss can leave you missing out on these essential nutrients, so a replacement blend such as Impact Diet Whey can help you manage this.
The best protein powder for toning
If you're looking to tone up and build lean muscle, then a protein powder can be a great tool to help you achieve those goals. Impact Whey Isolate is a shake that's high in protein and low in sugar, with zero fat. This makes it a great option for helping you manage hunger and stay fuller for longer.
If supporting your joints, skin, and connective tissue is also a priority alongside toning — which is a common consideration for those training in their late 20s or beyond — a whey + collagen blend offers a well-rounded alternative in a light, low-calorie format.
The best protein powder for a vegan lifestyle
If you follow a vegan diet, there are plenty of options available when it comes to protein powders. Soy Protein Isolate is a great choice if you're looking to build muscle, while Clear Vegan Protein is perfect if you're trying to lose weight. Made from pea protein, it comes in three fruity flavours and is low in carbs. Pea Protein Isolate is also a good option for toning, as it has a high protein-to-carb ratio.
The best protein powder for pre-workout
Making sure your body is fuelled before a workout is essential for getting the most out of it. While it's best to eat a balanced meal 2-3 hours before, that's not always possible. That's where a convenient protein shake comes in handy. Whey protein is a great option to drink around an hour before a workout, and you can even add other ingredients to boost its nutritional value.
The best protein powder for post-workout
When it comes to post-workout recovery, it's important to refuel your body with protein, energy and fluids that have been depleted during exercise. A whey-based protein powder is a good option as it is quickly broken down by the body, providing your muscles with the necessary amino acids within an hour of working out. On the other hand, a casein-based powder is digested much slower, making it a better choice for a late-night workout.
How can I use protein powder?
Protein powder isn't just for milkshakes. It's actually quite versatile and can be used in a variety of meals and baked goods. Their versatility means you can mix it up and enjoy a range of different snacks to keep your progress interesting. Protein powders have evolved from the simple strawberry, vanilla and chocolate flavours that you might be used to a range of flavours, some products offering 40 flavours, including unflavoured.
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You can simply add a scoop to yoghurt, oats and smoothies, but there are also plenty of yummy recipes you can try. For breakfast, there's Cinnamon Danish Overnight Oats, Banana Pancakes or French Toast Bites. For a post-workout snack, try Pumpkin Spice Banana Bread, or go all out with Fudgey Chocolate Brownies or Gooey Marshmallow Cookies for a real treat.
Frequently asked questions
What is the best protein powder for beginners?
It depends on your goal. For muscle growth, a standard whey protein or whey isolate is the most straightforward and well-evidenced choice — both are complete proteins that absorb quickly and are widely used. If you also want to support joints and connective tissue health alongside muscle, a whey + collagen blend is worth considering, as it covers both in a single serving. For plant-based diets, soy or pea protein are solid alternatives.
What is the difference between whey protein and a whey + collagen blend?
Whey protein is a complete, fast-digesting dairy protein that supports muscle repair and growth. A whey + collagen blend adds bovine collagen peptides and typically vitamin C to the mix.
Collagen forms the building blocks of joints, skin, hair, nails and connective tissue, and its natural production begins to decline from the mid-20s.
The vitamin C in these blends contributes to normal collagen formation for the normal function of cartilage. The protein content per serving is broadly comparable, but the blend offers additional support beyond muscle alone.
How much protein do I need as a beginner?
The UK government recommendation is 0.75g of protein per kg of body weight per day for sedentary adults. If you're exercising regularly, most evidence suggests aiming higher — around 1.2-2.0g per kg of body weight — to support muscle repair and adaptation. One serving of protein powder typically provides around 20-25g, making it a practical way to top up your daily intake.
When should I take protein powder as a beginner?
Post-workout is the most commonly recommended time — within an hour or so of finishing exercise, while your muscles are primed for repair. That said, protein powder is useful at any point in the day where you need a convenient protein top-up: breakfast, a mid-morning snack, or before bed. Consistency matters more than precise timing, especially when you're starting out.
Can I use protein powder if I've never trained before?
Yes. Protein powder is simply a convenient way to meet your daily protein target — it's not reserved for experienced athletes. Starting with one serving per day, post-workout or as a snack, is a sensible approach. As your training becomes more regular, you can assess whether you need more.
Take home message
Protein powders can be a great tool, whatever your fitness goals. With loads of options to choose from — from classic whey and isolate to collagen blends and plant-based alternatives — it's worth taking a moment to match the type to what you actually want to achieve. It might be worth trying a few first to see what suits you best. And don't just stick to adding the powder to water or milk — get creative and try out different recipes.
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