Protein Powder — Whey, Casein & Plant Protein
Protein Powder — Whey, Casein & Plant Protein
What is protein powder and why take it?
Protein powder is a concentrated protein source extracted from milk, plants, eggs, or meat. It is the cornerstone of sports nutrition, used by professional athletes and fitness enthusiasts alike for muscle recovery and growth. Protein is an essential macronutrient — it consists of amino acids, the building blocks of muscle tissue. After training, the body is most receptive to protein, making protein powder a fast and convenient way to meet your protein needs.
Why supplement with protein powder? First, convenience — a single protein shake delivers 20–30 g of high-quality protein in under 30 seconds. Second, bioavailability — whey protein absorbs faster than most whole-food proteins. Third, cost efficiency — gram for gram, protein powder is often more affordable than chicken or fish. Athletes are recommended to consume 1.6–2.2 g of protein per kilogram of bodyweight daily, meaning an 80 kg person needs 128–176 g of protein. Getting that amount from food alone is challenging — protein powder simplifies it significantly. The best times to take protein are post-workout (within 30–60 minutes), in the morning to break the overnight catabolic state, and before bed (casein protein). Protein powder is suitable for muscle building, weight management, and overall health support.
Protein types comparison — which protein powder to choose?
| Type | Absorption speed | Best for | Lactose content | Price range | Notes |
|---|---|---|---|---|---|
| Whey Concentrate | Fast (30–60 min) | Post-workout, budget-friendly | Moderate | €€ | Most popular protein — great taste and amino acid profile |
| Whey Isolate | Very fast (20–40 min) | Low lactose, cutting | Very low | €€€ | 90%+ protein content, suitable for lactose intolerance |
| Casein | Slow (6–8 hours) | Before bed, satiety | Moderate | €€ | Slow amino acid release — ideal for overnight recovery |
| Plant Protein | Medium (1–2 hours) | Vegan, dairy-free | None | €€ | Pea, rice, and hemp protein — the choice for vegan athletes |
| Beef Protein | Medium (1–2 hours) | Paleo, dairy-free | None | €€€ | From bovine collagen — suits allergies and paleo diets |
| Mass Gainer | Fast | Weight gain, bulking | Varies | € | High-calorie: protein + carbs — most affordable per calorie |
How to choose the best protein powder?
The best protein powder depends on your goals, diet, and preferences. Here is a step-by-step guide to help you find the right protein — whether your goal is building muscle, managing weight, or following a vegan diet.
- Identify your goalBuilding muscle mass — choose whey protein, which contains all essential amino acids and absorbs quickly. Weight management and cutting — whey isolate, with the highest protein and lowest fat content. Overnight recovery — casein protein, which feeds muscles for 6–8 hours. A post-workout protein shake delivers the best results.
- Consider your dietVegan — choose plant protein (pea, rice, or hemp protein blend). Lactose intolerance — whey isolate (virtually lactose-free) or plant protein. Paleo diet — beef protein. Each option has its advantages — the key is finding what works for you.
- Check protein content per servingQuality protein powder contains at least 20–25 g of protein per serving (30 g). Isolate offers 27–30 g of protein per serving. Also check sugar, fat, and additive content — less is better. The best protein powders have clean ingredient lists.
- Choose the right form: powder, shake, or barProtein powder is the most versatile — blend into smoothies, baking, or simply mix with water. Ready-to-drink protein shakes are convenient on the go. Protein bars work as quick snacks but often contain more sugar and fat. Powder is the most cost-effective choice.
- Evaluate taste and mixabilityThe best protein powder tastes good and mixes smoothly without clumps. Chocolate and vanilla are the most popular flavors. Plant proteins may have a specific taste — choose a quality blend. Try a smaller package first before committing to a larger one.
- Optimize price per gram of proteinDo not just look at the package price — calculate the cost per gram of protein. Divide the protein powder price by the total grams of protein in the package. Larger packages (2–2.5 kg) are usually more cost-effective. At MaxFit.ee find quality proteins at great prices.
Frequently asked questions about protein powder
For beginners, whey concentrate is the best choice — it is the most affordable, tastes great, and contains all essential amino acids. Start with 1–2 protein shakes per day, each providing 25–30 g of protein. Choose chocolate or vanilla flavors, which most people enjoy. Whey is the most researched and proven protein, offering fast absorption after workouts and excellent value for money.
Whey protein has higher bioavailability and contains all essential amino acids in complete ratios, including leucine, the key amino acid for muscle growth. Plant protein is ideal for vegans and those with lactose intolerance, but a single plant source may have an incomplete amino acid profile. The best plant protein is a blend of pea and rice protein, which provides a complete amino acid profile comparable to whey.
For athletes and active trainers, the recommended intake is 1.6–2.2 g of protein per kilogram of bodyweight daily. This means an 80 kg person needs 128–176 g of protein per day. For the average person, 0.8–1.2 g per kilogram is sufficient. Distribute the total across 3–4 meals throughout the day, with 20–40 g of protein each — this ensures optimal amino acid utilization for muscle recovery and growth.
Protein powder itself does not make you fat — excess total calories from your entire diet cause weight gain. Protein is actually an ally for weight management: it increases satiety, preserves muscle mass during dieting, and requires more energy to digest than carbs or fats. One protein shake typically contains 100–130 kcal, less than most snacks. It only becomes a problem when added on top of an already calorie-dense diet without adjusting other intake.
The most popular protein brands in Estonia are BioTechUSA, Scitec Nutrition, OstroVit, and Nutrend, all available at MaxFit.ee. The best value for money comes from OstroVit and BioTechUSA concentrates. For those seeking the highest quality, isolates like BioTechUSA ISO Whey Zero are excellent. Choose based on your budget and goals — MaxFit.ee helps you find affordable protein powder with fast delivery across Estonia.
The most important time is after training, within 30–60 minutes, when muscle protein synthesis is most active. This is the anabolic window where the body uses protein most efficiently for muscle recovery. Taking protein before training is less critical if you have eaten a protein-rich meal within the last 2–3 hours. Take casein protein before bed — it provides 6–8 hours of sustained amino acid delivery for overnight muscle repair.