How to choose the right protein powder for your body and fitness goals

Protein powder is everywhere, from gym bags to TikTok. But do you actually need it? And if you do, how do you choose the right protein powder for your body?

Fitness presenter Liezel van der Westhuizen unpacked the confusion, explaining that protein powder is not a magic fix; it’s a tool.

Do you even need protein powder?

Before you compare whey and plant protein, start with one question: why?

Protein powder is a convenience tool, not a must-have. If you’re already meeting your daily protein target through whole foods, you may not need it.

It becomes useful when:

• Life is busy, and meal prep falls apart
• Your appetite is low
• You need a predictable post-workout recovery option

• You’re trying to hit a higher protein target for muscle gain or fat loss

For healthy adults, baseline protein needs sit around 0.8 to 1 gram per kilogram of body weight per day. That target increases depending on your training intensity, muscle-building goals or if you’re trying to lose weight while preserving lean muscle.

If you weigh 80kg, that means roughly 64–80g of protein daily as a starting point, potentially more if you train hard.

Tracking apps can help you calculate your intake before you rush to buy supplements.

Whey vs plant protein: What’s the difference?

One of the biggest areas of confusion is choosing between whey protein and plant-based protein.

Whey protein (concentrate or isolate) is dairy-based and popular for muscle recovery and growth. It’s fast-digesting and rich in essential amino acids.

Plant protein options (such as pea or blended plant sources) suit those who are vegan or dairy-sensitive. Some blends combine multiple plant sources to improve amino acid profiles.

The right choice depends on:

• Your digestive tolerance (dairy-sensitive or not)
• Your dietary preference (vegan or omnivore)
• Your training goal (muscle gain, endurance, recovery or fat loss)

If you struggle with bloating from dairy, a plant-based option may suit you better. If you tolerate dairy well and want a traditional recovery shake, whey may work.

Read the label, and look for transparency

Once you’ve decided you need protein powder, the real work begins: label reading.

Jake Axelrod, founder of METALAB, warns that not all protein powders are created equal.

He highlights three key checks:

1. Avoid hidden protein blends

Some products list a ‘protein blend’ without clearly stating how much of each protein source is included. That lack of transparency can affect quality and effectiveness.

Look for clear breakdowns of ingredients and amounts.

2. Check for third-party testing

With reports of cheap protein derivatives and contamination concerns in parts of the market, brand transparency matters.

Reputable brands should be able to show:

• Third-party testing
• Heavy metal screening
• Verified protein content
• Full ingredient traceability

If a company cannot provide proof, consider that a red flag.

3. Don’t ignore taste

You can buy the cleanest protein powder on the shelf, but if it tastes bad, you won’t use it.

Flavour variety and palatability matter, especially if you’re using protein powder daily for recovery, weight loss or meal replacement support.

Match your protein powder to your goal

Your training goal should guide your choice.

Are you trying to:

• Build muscle?
• Lose weight while preserving muscle?
• Improve endurance?
• Speed up recovery?
• Fill a breakfast or lunch gap?

Each goal affects your daily protein target and portion size.

For weight loss, higher protein intake can help protect muscle mass while keeping you fuller for longer. For gym-goers focused on muscle gain, protein timing and total daily intake become more important.

But the starting point remains the same: calculate your needs first.

Do your homework before you hit the supplement aisle

Walking into a store without a plan can be overwhelming. Shelves are packed with tubs promising ‘lean gains’ and ‘rapid recovery’.

Instead:

1. Work out your protein needs.

1. Decide whether you need whey or plant protein.
2. Check your tolerance and dietary preferences.
3. Research brands online.
4. Read labels carefully before buying.

Protein powder can support your fitness journey, whether you’re a regular gym-goer, starting out, or trying to lose weight.

But it should support your nutrition, not replace common sense.

The confusion ends when you stop asking, “What’s popular?” and start asking, “What does my body actually need?”

For more detailed information, listen to Van der Westhuizen using the audio player below: