Why is Protein Important?
Protein powder is one of the most popular supplements among athletes and regular people alike. But which one to choose?
Protein Types
Whey Protein
What it is: Fast-absorbing milk protein
Pros:
- Fast absorption (30-60 min)
- High BCAA content
- Affordable price
- Great taste
Cons:
- Not suitable for lactose intolerant
- Not suitable for vegans
When to take: Right after workout
Casein Protein
What it is: Slow-absorbing milk protein
Pros:
- Slow absorption (6-8h)
- Keeps you full
- Great before bed
Cons:
- Slower than whey
- Not suitable for lactose intolerant
When to take: Before bedtime
Plant-Based Protein
What it is: Protein from peas, rice or soy
Pros:
- Suitable for vegans
- Suitable for lactose intolerant
- Environmentally friendly
Cons:
- Lower BCAA content
- Can have grainy texture
- Higher price
When to take: Any time
How Much Protein Do You Need?
| Goal | Daily Amount |
|---|---|
| General health | 0.8g / kg body weight |
| Muscle building | 1.6-2.2g / kg body weight |
| Weight loss | 1.2-1.6g / kg body weight |
Example: An 80kg man wanting to build muscle needs 128-176g protein daily.
Our Recommendations for Beginners
- Start with whey proteins - best value for money
- Choose unflavored option - less sugar and additives
- Don't overdose - 1-2 servings per day is enough
- Combine with food - protein doesn't replace a complete diet
Summary
For beginners, we recommend starting with whey protein concentrate (WPC) - it's affordable, tastes great and absorbs quickly. If you're lactose intolerant or vegan, choose a plant-based proteins blend.
Browse our protein selection at MaxFit.ee →
See also:
- Whey Protein: Concentrate vs Isolate vs Hydrolysate
- Protein Timing: Myth vs Science — Is the Anabolic Window Real?
- Budget-Friendly High Protein Foods: How to Get Enough Protein on a Tight Budget
Related products at MaxFit:
- casein proteins
Read more: Whey Protein Concentrate: Guide
