Short answer. You don't need protein powder if food already gets you to your daily target. If you use one, whey (isolate if lactose bothers you) is the usual pick, with plant blends for no dairy. The ISSN range for people who exercise is 1.4 to 2.0 g of protein per kg of bodyweight a day.
Do you need protein powder?
Not necessarily. Protein powder is food in a convenient form, not something that works on its own. If meat, fish, eggs, dairy or legumes already get you to your daily target, a shake adds nothing. It earns its place when you train twice a day, eat on the go, or struggle to reach your number from meals.
What the EU allows a label to say
“Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones.”
Authorised EU health claim. Condition of use: the food is at least a source of protein (at least 12% of its energy from protein).
That is the full list for protein. Claims such as faster recovery or fat burning are not authorised in the EU.
How much protein
The International Society of Sports Nutrition (ISSN) position stand gives 1.4 to 2.0 g per kg of bodyweight per day as enough for most people who exercise, spread over the day in doses of about 0.25 g/kg (roughly 20 to 40 g). For a 70 kg fighter that is about 100 to 140 g a day. The total for the day matters more than the exact timing.
What to look for
Whey protein (concentrate or isolate)
Whey is milk protein. The ISSN notes it is digested quickly and is rich in leucine. Isolate is filtered further, so it usually has less lactose and fat per serving.
- Check grams of protein per serving, not per scoop size
- Isolate if lactose bothers you; concentrate otherwise
- A short ingredient list is easier to check against tested-product databases
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On Amazon, prefer the brand's own storefront or listings shipped and sold by Amazon, and check that the label matches the brand's website. Look for a batch-tested logo (for example Informed Sport) if you compete.
Plant protein blends
For vegans or people who avoid dairy. Blends (for example pea plus rice) are common because they combine the amino acids of different sources.
- Compare protein per serving: plant powders are often lower
- Taste and texture vary more than with whey
Casein
The other milk protein, digested more slowly. The ISSN position stand discusses casein before sleep as one way to spread protein intake across the day.
- Thicker texture, often used in the evening
In the UK
Bulk is a UK sports-nutrition retailer and one of our partner stores. Its link below is for readers in the UK.
Bulk Pure Whey Protein
Bulk lists it as its bestselling protein, in more than 20 flavours, including unflavoured, in sizes from 450 g to 5 kg (Bulk).
- Bulk states up to 24 g of protein per serving: check the grams on the label of the flavour and size you pick
- Compare the label with the ISSN dose above before you decide how much to buy
- We did not see a batch-testing logo (for example Informed Sport) on this product page. If you compete in a tested sport, check before you buy.
FAQ
How much protein does a Muay Thai fighter need?
The ISSN position stand gives 1.4 to 2.0 g per kg of bodyweight per day for most people who exercise, in doses of about 0.25 g/kg spread across the day.
Is whey protein safe?
For healthy adults, protein powder is a food. Check with a doctor first if you have kidney disease or another medical condition, and choose a batch-tested product if you compete.
Sources
- Jäger R et al. (2017), ISSN position stand: protein and exercise, J Int Soc Sports Nutr
- EFSA (2010), Scientific opinion on health claims related to protein, incl. growth or maintenance of muscle mass
- EU Register of nutrition and health claims (European Commission)
- Maughan RJ et al. (2018), IOC consensus statement: dietary supplements and the high-performance athlete, Br J Sports Med
- Informed Sport, batch-testing programme for sports supplements
- Bulk, Pure Whey Protein (product page: flavours, protein per serving)
More supplements guides
- Creatine monohydrateThe one authorised performance claim, 3–5 g a day, and the weight-class catch.
- Electrolytes for training in heatThe 2% rule, the weigh-in check, and what sports drinks may claim.
- Caffeine and pre-workout3–6 mg/kg in studies, EFSA's 200 mg / 400 mg safety levels, and label checks.
- Collagen and jointsWhat the early evidence shows, and the vitamin C claim that is authorised.