Protein powders are powdered forms of proteins found in common high-protein foods such as milk, eggs, peas, hemp, soy, and brown rice. The powder can be made from the whole food, or it can be extracted to form a concentrate, isolate, or hydrolysate through the use of heat and enzymes.

People take protein powders to supplement the amount of protein they get from their diets. Supplementing with protein powder has been shown to optimise physical performance and to help with post-workout recovery, which is why so many performance and endurance athletes add protein powder to their diets.

There are several different types such as casein and whey protein powder, which are derived from milk protein, egg protein powder, and plant-based protein powders including pea, soy, and hemp. Whey is one of the best protein powders because it doesn’t have any flavour so it works well in protein drinks blended with other ingredients. It’s also easy to digest, and studies have shown whey to have excellent muscle-supporting benefits.

You can benefit from drinking protein powder either before or after working out. Drinking a protein shake either pre or post-workout can increase muscle protein synthesis. Research suggests consuming 20 to 40 grams of protein every three to four hours for best results. So, if you eat a high-protein meal an hour before exercising, you could drink a protein shake an hour or two after working out.

If you’re supplementing with protein powder to meet your nutritional needs or to help with weight loss, you can drink a protein shake at any time, although keep in mind, one serving of high-quality protein powder will satiate your hunger so you’ll want to space your protein shakes around mealtimes.

How many protein shakes you should drink depends on your level of physical activity, body size, gender, and how much protein you already consume from foods. Look at how much protein you consume each day from food, and you can supplement your diet with protein drinks as needed.

In general, adults should consume 0.8 grams of protein per kilogram of body weight. For athletes, consuming higher amounts of protein is safe, and it's a great way to support muscle performance and recovery. High protein diets – with 25 per cent to 30 per cent of calories coming from protein – are also linked to a boosted metabolism and faster weight loss.

Creatine helps people gain strength and build muscle. It increases strength and endurance.

When stored properly, protein powder can stay fresh for several months to over a year. Whey protein powder tends to have a shelf life from nine to 19 months. Make sure you check the expiration date on your protein powder and discard it if it’s expired.

Your protein powder will come with a scoop that you can use to measure out one serving of protein powder. Fill the scoop until it’s level with the top edge and add to your shake. One scoop equals 30 grams of powder.

For one serving, blend or shake one scoop of powder with 300 to 400 mL of water, almond milk, or another liquid. You can also add fresh fruits and veggies, such as half a banana, a handful of fresh or frozen berries, or a bunch of spinach or other greens. You can play around with different ingredients to find out the best protein shake recipes for your tastes.

Even with the best protein powder for women, it’s still important to talk to your doctor about any type of supplement you take during pregnancy or while breastfeeding. Studies show that protein supplementation in pregnant women who are protein or energy-deficient can help support the growing fetus. However, research also shows that, for women who are getting enough protein from their diet, excess protein can impair fetal growth.

While whey protein itself doesn’t pose a health risk, you may want to avoid giving your child protein shakes because kids don’t need as much protein as adults. There is also some research to indicate that too much animal protein could pose a risk – increased animal protein intake may be linked to earlier puberty and obesity later in life.

WPI or whey protein isolate is the purest form of whey protein powder as it contains protein concentrations of 90 per cent or higher. This makes WPI an excellent protein supplement if you want an easy-to-digest recovery drink. However, because the whey isolate involves a secondary microfiltration process, the protein doesn’t contain as many beneficial nutrients as whey protein concentrate. It’s almost pure protein. As a result, it’s better enjoyed as a protein supplement than a meal replacement because you won’t get the balanced nutrition you’d get from a whole meal.

At VPA Australia, we do sell organic whey protein powder. We also sell vegan protein powder and dairy-free pea protein powder for our customers who are following a vegan diet but still want to enjoy all the health benefits of the best protein powder in Australia.

When you drink the best natural protein powder, you’re giving your body the protein it needs for tissue repair, muscle building, and for making enzymes and hormones. The protein from protein powder acts in the same way as protein from whole foods – it helps the body with essential functions and is a core nutrient in a healthy, well-balanced diet.

High protein intake is linked with a faster metabolism because your body uses up more energy. As your metabolism speeds up, you’ll burn more calories. Eating a healthy diet with plenty of protein combined with regular exercise will help you burn even more fat because your body will build lean muscle. Muscle burns more calories than fat, so simply having more lean muscle will help you burn fat.

According to fitness experts, protein powder won’t make you bulky. Lifting weights and eating a healthy diet, including drinking protein shakes, is a great way to achieve a lean physique. Only through years of specific training would anyone end up with a bulky shape.

If you want to create a thinner protein shake, you can add more water or other liquids. For a thicker shake, use less. However, keep in mind, with a high-protein diet, it’s important to drink plenty of fluids to help your body eliminate the waste by-products of digesting protein and to avoid dehydration.

For inactive men, 56 to 91 grams of protein a day is enough. For inactive women, it’s 46 to 75 grams. If you're physically active, you may need more protein.

Animal proteins are complete proteins as they contain all of the essential amino acids. This is why many performance athletes choose whey protein powder as it's a complete protein derived from milk. You can also supplement with egg protein powders. While plant-based protein powders may not contain all of the essential amino acids, they still contain many amino acids, making them a great alternative for vegans.