Guide4 min read
How to choose the right protein
What the choice depends on
Protein powder is not one product. Three things differ: the source, how far it has been filtered, and your own tolerance for lactose.
The short comparison
| Type | Protein per serving | Lactose | Who picks it |
|---|---|---|---|
| Whey concentrate | 21–24 g | Present | Most people, as a first choice |
| Whey isolate | 25–27 g | Traces | Anyone who feels heavy after dairy |
| Plant (pea + rice) | 21–24 g | None | Vegan diets |
How much
The usual recommendation for someone training regularly is 1.4–2.0 g of protein per kilogram of body weight per day, counted across all food — not from powder alone.
Powder is a convenient way to close the gap, not a replacement for meals.
What to look for on the label
- Protein per serving, not per 100 g
- Whether the scoop is measured level
- The sweetener list, if you are sensitive to them
If you are unsure, start with a whey concentrate. It is the best-established form and the cheapest per gram of protein.
Food supplements are not a substitute for a balanced diet and a healthy lifestyle.