Protein
Protein powder: how to choose
Protein powder is the easiest way to reach your daily intake when you train, watch your weight or lack time to cook. Protein contributes to a growth in and the maintenance of muscle mass: a shake gives you 20 to 25 g of protein in one minute, about as much as a chicken breast.
You will find every type here: whey concentrate, versatile and affordable; whey isolate, higher in protein and low in lactose; clear whey, as light as a fruit juice; casein, which digests slowly; and plant proteins (pea, rice, soy) for a vegan diet. Among the most popular brands: BioTech USA, Optimum Nutrition, ESN, Scitec Nutrition, Body Attack and QNT.
To know how much you need, use our protein calculator; to choose between concentrate, isolate and hydrolysate, read our whey guide. Still unsure? The Tonic Coach suggests a selection in 4 questions, and our advisers welcome you in Howald and Dudelange.
Frequently asked questions
Which protein should a beginner choose?
A whey concentrate: good taste, easy to mix and the best protein-to-price ratio. If milk does not agree with you, switch to a whey isolate or a plant protein.
When should I take my protein?
Timing matters less than your total daily intake. After training or at breakfast is convenient; what counts is spreading protein over 3 to 4 meals.
How much protein per day?
About 0.83 g per kg of body weight for a fairly inactive adult (EFSA reference), 1.6 to 2.2 g per kg if you do strength training. Our calculator does the maths for you.