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 are the different types of protein powder?
- Which protein powder is best for beginners?
- Which protein powder is best for my goals?
- How can I use protein powder?
- Frequently asked questions
What is protein powder?
Protein powder is a supplement made by extracting protein from various sources. Historically, the most popular form is whey, but it can also be made from egg white, soy or pea. Whey protein blends featuring other protein sources, such as milk protein or collagen, are also becoming increasingly popular.
During its production, the carbohydrates, fats and minerals are removed, leaving pure protein. Nutrients, flavourings and other ingredients may then be 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. Most of the time, you can get enough of it from your 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, and can have a host of other perks:
Weight management
If you're watching your calorie intake, a protein shake is a convenient way to hit your protein target without many extra calories. Protein also contributes to the maintenance of muscle mass, which matters when you're eating less.
Muscle growth
Protein contributes to the growth of muscle mass. 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.1
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Recovery after exercise
When you exercise, you create microtears in your muscles. Once healed, your muscles become stronger. To support this repair, you need to consume protein.2
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, as you'll know exactly how much is in each scoop of powder.
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How much protein do you need?
In the UK, the recommendation for adults is 0.75g of protein per kg of body weight per day.3 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, whey protein is a long-time favourite among athletes and gym-goers for its convenience. It is a complete protein, meaning it contains all the essential amino acids your body needs, and is quickly and easily absorbed.
Options include Impact Whey Protein, with up to 23g of protein per serving. You could also opt for Impact Whey Protein Milkshake, our creamiest whey protein ever, with 20g of protein per serving.
Whey isolate
Whey protein isolate is the ideal option for anyone who wants the benefits of whey's amino acid profile and high protein content but with a few fewer grams of fat.
Impact Whey Isolate is filtered more than whey concentrate, meaning most of the fat and lactose are removed in the filtration process. With zero fat and just 0.5g of sugar per serving, it's a good option if you want to boost your protein while watching your calories.
Whey and collagen blends
A growing category that combines whey with collagen peptides. Collagen is the most abundant protein in the body, found in your skin, bones, tendons and cartilage.
A whey and collagen blend is a practical option if you want a high-protein shake that also includes collagen and vitamin C.
Impact Whey + Collagen delivers 20g of protein per serving, made up of 10g of whey protein and 10g of bovine collagen peptides (Type I), alongside vitamin C, which contributes to normal collagen formation for the normal function of cartilage.
Clear protein
Clear Whey Protein, made from high-quality hydrolysed whey protein isolate, has all the benefits of a complete amino acid profile and high protein content while being a light and refreshing shake.
Ideal for anyone who struggles to get a creamy shake down before or after working out.
Soy protein
If you're avoiding dairy, then Impact 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 digested much more slowly than whey, which is why many people take it in the evening or before bed.
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
Collagen protein powder is a simple way to add collagen to your diet. It isn't designed for muscle growth specifically, but each serving delivers 20g of collagen peptides that count towards your overall protein intake.
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If you want collagen on its own rather than a high-protein shake, 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. Impact Weight Gainer combines protein and carbs in one shake to boost your protein intake and calories at the same time.
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'd also like collagen and vitamin C in the same shake, a whey and collagen blend covers both in one serving. And if you follow a vegan diet, there are strong plant-based options too.
Which protein powder is best for my goals?
The best protein powder for building muscle
To bulk up, you'll want plenty of high-quality protein and enough calories to support your training. Impact Weight Gainer combines protein and carbs in one shake, making it a handy way to boost your calories if you struggle to eat enough. Protein contributes to the growth of muscle mass, so a standard whey protein works well too.
The best protein powder for losing weight
If weight loss is your goal, a protein powder can make it easier to hit your protein target while you're eating fewer calories, and starting your day with a high-protein breakfast is a good habit. Protein also contributes to the maintenance of muscle mass, which matters when you're in a calorie deficit.
A lean option like Impact Whey Isolate, with zero fat and just 0.5g of sugar per serving, makes it easy to add protein without many extra calories. Casein is another option, as it's digested more slowly than whey.
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 if you want plenty of protein without many extra calories.
If you'd like collagen and vitamin C alongside your protein, Clear Whey Protein + Collagen is a light, fruity alternative with zero fat and zero sugar.
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 a light, fruity option made from pea protein. 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. A whey and collagen blend also adds vitamin C, which contributes to normal collagen formation for the normal function of cartilage. And a casein-based powder is digested much more slowly, making it a better choice for a late-night workout.
How can I use protein powder?
Protein powder isn't just for shakes. It's actually quite versatile and can be used in a variety of meals and baked goods. Its 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, with some products now coming in over 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 or Banana Pancakes. For a high-protein dessert, go all out with Fudgey Chocolate Brownies or New York Baked Protein Cheesecake for a real treat.
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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'd also like collagen and vitamin C in your shake, a whey and collagen blend is worth considering. For plant-based diets, soy or pea protein are solid alternatives.
What is the difference between whey protein and a whey and collagen blend?
Whey protein is a complete, fast-digesting dairy protein that supports muscle repair and growth. A whey and collagen blend adds collagen peptides to the mix. Collagen is a structural protein found in your skin, bones, tendons and cartilage, and the blend also contains vitamin C, which contributes to normal collagen formation for the normal function of cartilage. Impact Whey Protein + Collagen has 20g of protein per serving, made up of 10g of whey and 10g of collagen.
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, at 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 a popular time, as it fits naturally into most routines, but how much protein you get across the whole day matters more than precise timing. 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, and it isn't just 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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- Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
- Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8
- British Nutrition Foundation. (n.d.). Protein. https://www.nutrition.org.uk/nutritional-information/protein/
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