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How to Use Protein Powder to Maximise Your Results: A Beginner’s Guide
If you’re new to fitness nutrition and chasing your dream body, but don’t know what to do with your protein intake, or are experimenting with protein supplements, learning how to use protein powder can seem overwhelming.
But fret not! This beginner’s guide will walk you through the protein powder benefits, the best times to take it, bright mixing ideas, protein powder uses, and how to choose the best protein powder for your needs.
Whether your goal is muscle gain, recovery, or weight management, this article explains how to use protein powder to maximise your results. Let’s dive in.
Why Use Protein Powder in the First Place?
Many first-time gym goers, fitness amateurs, or those new to healthy diet and nutrition have this misconception – protein powder makes you bulk up. But protein powder benefits are plenty.
According to the recommended dietary allowance (RDA) 1 of protein for a healthy adult, the protein intake requirements are 0.8g of protein per kg body weight per day. To meet functional needs, such as skeletal muscle protein accretion and physical strength, a dietary intake of 1.0, 1.3, and 1.6 g of protein per kg of body weight per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively.
Here are a few reasons why people, from gym-goers to busy professionals, include it in their diets:
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Supports muscle recovery after exercise by helping repair muscle tissue
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Helps maintain or build lean muscle mass, especially in calorie deficits or for those who exercise intensely
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Can curb hunger and support weight management goals
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Convenient and quick source of high-quality protein
Who is it for?
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Beginners who struggle to meet daily protein targets
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Athletes or regular gym-goers need a higher protein intake
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People with busy lifestyles or limited access to protein-rich meals
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People who have a chronic health condition that requires more protein
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People who are older than 40 years, healing from wounds, or trying to gain weight.
To this effect, VPA Australia offers a range of options tailored to every goal: WPC Protein, Whey Protein Isolate, Vegan Protein, and Casein Protein.
When Should You Take Protein Powder?
Understanding how to take protein powder for beginners helps maximise the effects. It surely depends on your routine. Here are the most common timings:
After Your Workout (Most Common)
This is when your muscles are gearing for repair. So if you didn’t mix up a good protein shake before entering the gym, chances are you are missing out on prime recovery time. In such cases, a fast-absorbing option like Whey Protein Isolate or WPC Protein delivers amino acids when your body needs them most.
Between Meals to Boost Daily Intake
Struggling to meet your protein goals? Add a protein shake between meals. It’s beneficial for people aiming to gain muscle or stay full longer during the day. You can also try protein shakes as a meal replacement if you are struggling to prepare meals, are too busy at work, or are looking for satiating, high-protein, calorie-controlled meal options.
First Thing in the Morning
After fasting overnight, your body craves nutrients. A Breakfast Protein Shake kick-starts recovery and energy levels – ideal if you hit the gym in the morning or go for early morning training sessions.
Before Bed (e.g. Slow-Digesting Casein)
Casein Protein 2 digests slowly, releasing amino acids over several hours. This makes it perfect for overnight recovery and muscle maintenance while you sleep, or when you go extended periods without food.
How to Mix and Use Protein Powder – 3 Common Ways
There are many ways to use protein powder, so you’ll never get bored. What to mix protein powder with is not as complicated as it seems.
The Classic Protein Shake: The most straightforward method
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With water: Fastest digestion, lower calories
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With milk: Creamier, higher protein/calcium
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Use a shaker bottle for convenience or a blender for a smoother mix
Add It to Smoothies, Oats, or Yoghurt
Mixing protein powder into whole foods adds nutrition and flavour. Try blending it with banana, berries, oats, or Greek yoghurt.
Bake It into High-Protein Snacks
Get your creative juices flowing with high-protein snacks like:
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High-protein muffins
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Protein pancakes
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Energy protein balls
Not sure where to start? Try VPA’s Protein Ball Mix or Protein Pancake Mix for easy, high-protein treats.
How Much Protein Powder Should You Use?
One standard scoop typically provides 20–25g of protein. But how much you need depends on your goals:
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Muscle building: Endurance or strength athletes should take 1.2 to 2 grams of protein 3 per kilogram of body weight daily.
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Weight loss: Prioritise high protein to preserve lean mass in a deficit
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General maintenance: General maintenance typically requires 0.8-1.2g/kg.
Always check the label. For example, VPA’s high-quality, third-party tested WPC Protein delivers around 24g of protein 4 per scoop.
What’s the Best Type of Protein Powder for You?
Here’s a quick breakdown to help you choose the best protein powder based on your body and goals:
Whey Protein Concentrate (WPC) – Balanced and Affordable
A great all-rounder available in various flavours with excellent taste, WPC is an ideal protein powder for beginners seeking high-protein options with minimal fat and carbs, offering value and quality.
Whey Protein Isolate (WPI) – Low Lactose, Fast-Digesting
Perfect post-workout option. High in protein, low in carbs and fat. Great for those with mild lactose intolerance.
Vegan Protein – Plant-Based Support
Suitable for vegans or those with dairy allergies. VPA’s Vegan Protein combines pea and rice proteins for a complete amino acid profile.
Casein Protein – Slow-Digesting for Overnight Recovery
Ideal before bed or periods of fasting to feed muscles. Excellent for lean mass preservation.
FAQ
Do I Need Protein Powder If I Eat Well?
Not necessarily. But it makes hitting your target easier, especially with a busy schedule or higher needs. If you're already consuming sufficient protein from whole foods like meat, dairy, legumes, and eggs, you may not need it. However, protein powder offers a convenient and low-preparation alternative.
How Many Protein Shakes Should I Have Per Day?
1–2 is typical. Focus on whole foods first, and use shakes to fill any gaps. For example, if you're aiming for 120g of protein per day and only getting 90g from food, a protein shake can top you up.
Can I Take Protein Powder If I’m Trying to Lose Weight?
Yes. Protein keeps you fuller for longer and supports lean muscle while in a calorie deficit. Just ensure you're not exceeding your daily calorie target. Choose lean options, such as Whey Protein Isolate or Vegan Protein, which have minimal carbs and fat.
Can I Use Protein Powder Without Working Out?
You can. It’s a convenient way to reach protein goals for health, not just muscle gain. Protein is essential for hormone production, immune function, and daily repair. Whether you're sedentary or active, your body needs it.
What Should I Mix Protein Powder With?
Try water, milk, smoothies, oats, yoghurt, or use it in baking. Milk offers a creamier texture and provides added nutrients, such as calcium, while water is a low-calorie option. For variety, use it in recipes like pancakes, muffins, hot chocolate, or protein balls.
Can I Cook With Protein Powder?
You can add it to muffins, pancakes, or even soups. Try VPA’s Protein Pancake Mix or Protein Ball Mix.
Is Protein Powder Safe for Daily Use?
Yes. Most people can take it daily without side effects. Just stick to recommended servings and choose high-quality products. Look for brands that undergo third-party testing and provide transparent ingredient lists.
For over 9 years, VPA has delivered more than a million kilograms of protein powder across Australia. Their protein is proudly manufactured in Australia using premium-grade whey from grass-fed cattle. Thanks to superior quality and rigorous lab testing, VPA’s protein provides a complete amino acid profile to support your fitness goals while giving your body optimum nutrition, making VPA protein one of the best protein powders in Australia.
Buy protein powder from VPA to access one of the best protein powder supplement ranges in Australia, with vegan-friendly and gluten-free options available.
