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Protein Powder

Protein Powder

There are so many Protein Powders available in Australia, catering to a variety of tastes, budgets and dietary preferences. Our experts have created this page to help you compare what’s available and to help you find the Protein Powder that best fits you and your personal needs!

By
Alex Hamlin

Written by

Alex Hamlin
Certified Nutritionist

Alex Joy Nutrition supports busy individuals with health goals, offering holistic nutrition guidance to reduce stress and foster balanced, healthy habits. Specialising in empowering high achievers, Alex emphasises a preventative and management-focused approach to health. As a clinical nutritionist, Alex provides individuals with tools and education for taking control of their health. She advocates for optimal nutrition as the cornerstone of wellness, employing a food-first approach complemented by holistic treatments. With evidence-based practices, Alex offers personalised guidance to help individuals reach their health goals, prioritising health at the forefront. In health content creation, Alex delivers concise, informative, and engaging material rooted in evidence-based practices, educating, inspiring and guiding others on their wellness journey.

Edited by
Alex Hamlin

Written by

Alex Hamlin
Certified Nutritionist

Alex Joy Nutrition supports busy individuals with health goals, offering holistic nutrition guidance to reduce stress and foster balanced, healthy habits. Specialising in empowering high achievers, Alex emphasises a preventative and management-focused approach to health. As a clinical nutritionist, Alex provides individuals with tools and education for taking control of their health. She advocates for optimal nutrition as the cornerstone of wellness, employing a food-first approach complemented by holistic treatments. With evidence-based practices, Alex offers personalised guidance to help individuals reach their health goals, prioritising health at the forefront. In health content creation, Alex delivers concise, informative, and engaging material rooted in evidence-based practices, educating, inspiring and guiding others on their wellness journey.

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What is a protein powder?

Protein powder is a dietary supplement that provides a concentrated source of protein in a powdered form. It is commonly used by individuals who may have difficulty meeting their protein needs through whole foods alone, such as athletes, fitness enthusiasts, or those with specific dietary preferences or restrictions e.g. Vegans. Protein powders can be derived from various sources, and the most common types include whey, casein, soy, pea, hemp, rice and collagen. Protein powders often contain a spectrum of amino acids, including essential amino acids that must be obtained through diet. Amino acids are the building blocks of proteins, and they play a crucial role in the synthesis of new proteins in the body.

Protein powders are convenient and versatile. They can be easily mixed with water, milk, or other beverages, and they are commonly used in smoothies, shakes, or added to recipes to increase protein content. It’s important to note that while protein powders can be a convenient way to supplement protein intake, they should not replace whole food sources of protein in a well-balanced diet. Individuals should choose protein powders based on their dietary preferences, allergies, and specific nutritional needs. Consulting with a healthcare professional or nutritionist can help determine the most suitable protein powder for individual circumstances.

Best protein powders

Protein powders can support a range of health and fitness goals—but the best option for you depends on what you’re looking to achieve. Our team of Nutritionist’s have reviewed some of the most popular protein powders currently on the market, and have identified the best protein powders according to your goals.

For muscle gain: 

Go for a high-protein whey isolate with minimal carbs and fat, like True Protein WPI90. WPI90 provides 25g of protein per serving and contains all 9 essential amino acids, including the branched chain amino acids (BCAAs), with minimal additives.

For weight loss: 

Look for low-calorie, high-protein options with added fibre for appetite control. The Man Shake and The Lady Shake both offer meal replacement protein powders that target weight loss. With plant-based options available, their range includes a variety of delicious flavours and provide a fuss-free approach to weight loss.

For general health: 

Choose powders that contain all essential amino acids with minimal additives and sugar. Our top pick is Nuzest Clean Lean Protein. Nuzest’s Clean Lean protein is made from European golden peas with no fillers, preservatives, or artificial flavours. Each 25g serve provides 20g of protein. 

Vegan/allergy-friendly: 

Nuzest Clean Lean Protein stands out as a plant-based, hypoallergenic formula. Rigorously tested, the formula is free from soy, nuts, diary and gluten, making it an ideal choice for those who may have allergies or intolerances. The Healthy Chef Organic Pea Protein is another top pick, made from organic peas, it is also vegan, gluten-free and dairy-free.

Gut health support: 

The Beauty Chef have a small range of protein powders that support digestive health, skin health, and overall wellness. Their Body Protein contains prebiotics, probiotics, and superfoods to support muscle recovery, satiety and gut health. 

Check out The Lady Shake here!
Check out Nuzest here!

A Nutritionist's experience of protein powder

As a Nutritionist, I’m always on the lookout for clean, high-quality supplements that not only support health goals but also deliver on taste. I decided to try Chief Nutrition’s Collagen Protein powder, and I was impressed by its simple ingredient list and impressive nutritional profile. Made from 100% Australian grass-fed hydrolysed bovine collagen peptides, each 15g serving offers 11g of collagen, is low in carbs and fat, and completely free from gluten, dairy, sugar, and artificial additives. The formula also includes vitamin C (from organic Camu Camu) to support collagen production, monk fruit for natural sweetness, and prebiotic guar gum for gut health – all while remaining keto and low-FODMAP friendly.

In terms of taste and usability, I tried the dark chocolate flavour and was genuinely surprised by how delicious it was – rich, chocolaty, and not overly sweet. However, I found that it doesn’t mix well in water, likely due to the hydrophobic properties of cacao powder, leading to a clumpy texture when stirred. It blended much better in a smoothie. While the protein content per serve is modest compared to traditional protein powders like Nuzest Clean Lean Protein, it’s still a solid option for those focusing on collagen intake or looking to combine it with other protein sources.

At $49.95 for a 450g pouch (30 serves), it works out to $1.65 per serve, which is great value for the quality and sourcing of ingredients. The subscription option and loyalty program offer further savings, making it a cost-effective choice for regular users. Overall, Chief Collagen Protein powder is a premium, well formulated product. It may not suit vegans or those needing higher protein content per serve, but for anyone looking to support skin, joint, gut, or muscle health with a delicious collagen option, this is one of the best I’ve tried.

Find out more about Chief Collagen Protein here.

Check out Chief Collagen Protein!

Benefits of using a protein powder

There are several reasons why individuals may choose to use protein powder as a dietary supplement. Here are some common reasons why people use protein powder.

Convenience

Protein powders offer a quick and convenient way to increase protein intake, especially for individuals with busy lifestyles or those who may struggle to consume enough protein through whole foods.

Meeting Protein Requirements

According to Dieticians Australia, approximate protein requirements are as follows:

  • Adult women: 0.75g/kilogram of body weight/day
  • Adult men: 0.84g/kilogram of body weight/day
  • People who are pregnant, breastfeeding or over 70 years old: 1g/kilogram of body weight/day
  • Children: varies depending on age and growth

Athletes, bodybuilders, and individuals engaged in regular intense physical activity may have increased protein requirements. Protein powders can help them meet these elevated needs.

Muscle Building and Repair

Protein is crucial for muscle building and repair. Those involved in resistance training or strenuous physical activity may use protein powder to support muscle recovery and growth.

Weight Management

Protein is known for its satiating effect, helping individuals feel fuller for longer. This can be beneficial for those aiming to manage or lose weight by reducing overall calorie intake.

Dietary Restrictions

Individuals with dietary restrictions, such as vegetarians, vegans, or those with lactose intolerance, may use plant-based protein powders as a convenient way to supplement their protein intake.

Post-Workout Nutrition

Consuming protein after a workout is often recommended to support muscle recovery. Protein powders offer a convenient and quickly digestible source of protein for post-exercise nutrition.

Medical Conditions or Surgery

Some medical conditions or surgical procedures may increase protein requirements. Protein powders can be a helpful way to supplement protein intake during recovery.

Elderly Nutrition

Older adults may have increased protein needs to prevent muscle loss and maintain overall health. Protein powders can be a practical solution for meeting these nutritional requirements for seniors.

Taste and Variety

Protein powders come in various flavours, making it easier for individuals to enjoy their protein intake. They can be added to smoothies, shakes, or recipes to enhance taste and variety in the diet.

Allergen Considerations

For individuals with allergies or sensitivities to certain foods (e.g., dairy, soy), protein powders can offer an alternative source of protein that is free from specific allergens.

It’s important to note that while protein powders can be beneficial, they should not be the sole source of nutrition. Whole foods provide a wide range of essential nutrients, and a balanced diet that includes a variety of foods is crucial for overall health.

Types of protein powder

All protein powders provide a concentrated source of protein, the main difference is where the protein powder is derived from. There are a number of different types of protein supplements available. These include:

Whey Protein – Derived from milk during the cheese-making process, whey protein is one of the most popular and fast-digesting protein sources. It contains all essential amino acids and is rich in branched-chain amino acids (BCAAs).

Casein Protein – Also derived from milk, casein is a slower-digesting protein compared to whey. It forms a gel-like substance in the stomach, providing a more sustained release of amino acids into the bloodstream.

Soy Protein – Extracted from soybeans, soy protein is a plant-based protein source. It is suitable for vegetarians and vegans and contains all essential amino acids.

Pea Protein – Made from yellow peas, pea protein is another plant-based option. It is often chosen by those with dairy or soy allergies and is also suitable for vegetarians and vegans.

Hemp Protein – Derived from hemp seeds, hemp protein is a plant-based, vegan source rich in omega-3 fatty acids and fibre. Despite common misconception, hemp protein does contain all 9 essential amino acids. 

Rice Protein – Extracted from brown or white rice, rice protein is a plant-based, vegan option that is often used in combination with other plant-based proteins to improve amino acid profile.

Collagen Protein – Derived from animal or marine connective tissues, collagen protein is rich in the amino acids glycine, proline, and hydroxyproline. It is often promoted for joint and skin health. There are also some forms of vegan collagen available.

Ingredients in protein powder

Here’s a breakdown of what to look for and avoid in protein powder from a Nutritionist’s perspective: 

Seek these out:

  • High Protein Content: Aim for at least 80% protein per serving. This ensures you’re getting the most out of your protein supplement.
  • Minimal Ingredients: Look for a short list with recognisable whole food sources as the protein base (whey protein isolate, pea protein isolate, etc.).
  • Complete Amino Acid Profile: If choosing a plant-based protein, consider a blend or pair it with other plant proteins (rice & pea) to create a complete amino acid profile for optimal absorption.
  • Leucine: This specific amino acid is crucial for muscle protein synthesis. Aim for 2-3 grams per serving, especially in plant-based powders.
  • Minimal Added Sugars & Fillers: Avoid hidden sugars and fillers like maltodextrin, dextrose, or artificial sweeteners. These have little nutritional value.
  • Third-Party Certifications: Look for labels mentioning certifications like HASTA indicating independent testing for quality and safety.

Avoid these:

  • Excessive Fillers & Artificial Ingredients: These can dilute the protein content and may potentially cause digestive issues for some individuals. Common fillers to avoid include maltodextrin and dextrins. 
  • Hidden Sugars & Artificial Sweeteners: These can increase calorie content without providing any health benefits and may disrupt gut health. Common sweeteners include sucralose, acesulfame potassium and aspartame.
  • Heavy Metals: While uncommon, some protein powders may contain trace amounts of heavy metals. Look for reputable brands with quality control measures.

By prioritising protein content, whole food ingredients, and minimal additives, you can choose a protein powder that supports your health journey with a Nutritionist tick of approval.

Protein powder & weight loss

Protein powder can aid in weight loss by increasing feelings of fullness and satisfaction, helping to reduce overall calorie intake. It also plays a crucial role in preserving lean muscle mass during calorie-restricted diets, preventing muscle loss along with fat.

Additionally, protein has a higher thermic effect, meaning your body burns more calories digesting and metabolising protein, which can slightly boost your metabolism. Consuming protein powder after workouts supports muscle repair and growth, enhancing exercise performance and allowing you to maintain or increase your workout intensity.

Its convenience and versatility make it easy to incorporate into your diet, whether mixed with liquids, blended into smoothies, or added to various recipes. However, choose protein powders with minimal added sugars and artificial ingredients, and remember that they should compliment a balanced diet rich in whole foods and regular physical activity for optimal weight loss results.

Key factors to consider when choosing protein powders

Protein per serve

Aim to choose a protein powder that provides 20g or more per serve. Serving sizes may vary between brands, with some protein powders requiring 2+ scoops to achieve the amount of protein. If you’re looking to support muscle maintenance or growth, make sure the protein is complete (contains all 9 essential amino acids).

Ingredients

Choose protein powders with minimal ingredient lists. Scan the label for additives and sweeteners. Some protein powders are packed with unnecessary fillers or artificial ingredients that may cause bloating or digestive discomfort. Common fillers to avoid include Maltodextrin (a processed thickener that can spike blood sugar), Dextrins (cheap binders that offer little nutritional value). Artificial sweeteners to watch for include Sucralose, Acesulfame potassium and Aspartame. While these may help lower calories, they can be harsh on sensitive stomachs and are often found in lower-quality blends. Look for natural alternatives like stevia, monk fruit, or Thaumatin.

Digestibility

Selecting the right protein powder comes down to more than just the type of protein—it’s about matching the product to your lifestyle, dietary requirements, and health goals. Whether you’re after post-workout recovery, extra nourishment in your day, or gut-friendly support, it’s important to know what’s inside the tub. Start by checking the protein source. Whey is popular for muscle recovery, but it’s dairy-based, which may not suit those with intolerances. Plant-based proteins—like pea, rice, or hemp—are great alternatives for vegans and those with sensitivities.

Cost per serve

With countless protein powders available on the market, understanding which is a cost-effective option for you depends on a number of factors. Consider how often you will use a protein powder – if this is daily, you may want to look for a protein powder that is better value for money (<$2.00 per serve). If you are looking to take a functional protein (with added gut and skin health benefits), these products are typically a higher price per serve (>$3.00).

Pros & Cons of protein powders

Protein Powder Pros

  • Convenient and Time-Saving - Ideal for people with busy schedules who might skip meals or struggle to prepare protein-rich foods. A shake takes seconds to make and can be consumed on the go — perfect for after a workout, between meetings, or during shift breaks.

  • Supports Muscle Growth and Recovery - Protein is essential for muscle repair. After strength training or physically demanding work, a fast-digesting protein powder (like whey) can help repair muscle tissue and promote muscle growth. This is particularly important for people with active jobs or fitness goals.

  • Helps Meet Daily Protein Needs - Many people — especially older adults, athletes, or those on plant-based diets — may find it challenging to meet their protein needs through food alone. Protein powders offer a simple way to top up intake without drastically increasing calories.

  • Weight Management and Satiety - Protein is the most satiating macronutrient, meaning it helps you feel full for longer. Including a protein shake between meals can reduce unnecessary snacking and support healthy weight maintenance or fat loss goals.

  • Tasty Way to Consume Additional Protein - With a wide variety of flavours (think chocolate, vanilla, salted caramel), protein powders can feel like a treat while still supporting health goals. When blended with fruits or nut butters, they become even more enjoyable.

Protein Powder Cons

  • Not All Powders Are Created Equal - Some protein powders contain added sugars, artificial flavours, thickeners, or low-quality protein sources. These can affect digestion, taste, and long-term health. It’s important to look for clean, third-party-tested options with minimal ingredients.

  • Can Cause Digestive Issues - Whey protein, especially if it's not isolate or lactose-free, can cause bloating or discomfort in people who are lactose intolerant. Even plant-based powders can cause gas or bloating due to fibre content or added gums

  • May Lead to Over-Reliance - Relying on powders too heavily might result in a lack of dietary variety. Whole foods offer a range of nutrients beyond protein — like fibre, healthy fats, antioxidants, and micronutrients — that powders typically don’t provide.

  • Cost - High-quality protein powders can be significantly more expensive per serve than whole food protein sources. Over time, this can become a financial burden, particularly for those using it daily.

Protein Powder FAQs

The recommended daily protein intake varies based on factors like age, sex, activity level, fitness goals and overall health. As a general guideline, adults should aim for about 0.8 to 1.0 grams of protein per kilogram of body weight per day.

There are various types of protein powders, including whey, casein, soy, pea, and others. The best type of protein powder depends on an individual’s dietary needs and preferences as well as their fitness goal and overall health.

Protein powder is generally safe when used as directed and sourced from reputable brands. The potential risks include allergies to specific ingredients and digestive issues from excess intake. Always consult with your healthcare practitioner before deciding which protein powder supplement is right for you.

The best time to take protein powder depends on your goals and schedule. Generally, post-workout consumption supports muscle recovery, but you can also use it as a meal replacement, throughout the day, or before bed for overnight muscle repair. Choose a timing that suits your routine and helps meet your protein needs consistently.

If your diet already provides enough protein from sources like meat, fish, eggs, and plant-based options, you may not need protein supplements. However, supplements can be convenient for those with higher protein needs or specific health goals, especially for quick post-workout intake or if following a restricted diet.

Protein powders can contain allergens like dairy (from whey or casein), soy, gluten, and potential cross-contamination with tree nuts, eggs, peanuts, or shellfish. Check labels for allergen information, choose certified allergen-free options, and consult a healthcare professional if you have severe allergies or concerns.

Excessive protein intake can potentially strain your kidneys, lead to dehydration, cause nutrient imbalances, and contribute to digestive issues like bloating and constipation. It’s important to consume protein within recommended limits to avoid these risks and maintain a balanced diet.

Vegan protein powders include pea protein, brown rice protein, hemp protein, soy protein, chia seed protein, quinoa protein and pumpkin seed protein. Some top vegan protein powder brands include Nuzest Clean Lean Protein, The Healthy Chef Organic Pea Protein and Tropeka.

Whey and casein are both high-quality proteins derived from milk, but they digest at different speeds and serve slightly different purposes.

  • Whey protein is fast-digesting, making it ideal after a workout when your muscles need quick nourishment. It’s rich in branched-chain amino acids (BCAAs), especially leucine, which plays a key role in muscle repair.

  • Casein protein digests much slower, providing a steady release of amino acids over several hours. That makes it a great option before bed or during long gaps between meals to help prevent muscle breakdown.

Both support muscle growth and recovery — the best one for you depends on when you’re taking it and what you’re using it for.

Yes — when used correctly, protein powder can support healthy weight loss. Protein helps keep you feeling full for longer, reduces cravings, and preserves lean muscle as you lose body fat.

Just remember: it’s not a magic solution. Sustainable weight loss comes from overall healthy eating, lifestyle habits, and consistency. Always consult with your healthcare practitioner when undertaking a weight loss journey.

Protein alone won’t bulk you up! This is a common myth, especially among women. Building significant muscle size requires a specific combination of intense resistance training, a calorie surplus, and time. Simply adding protein to your diet — even daily — won’t result in large muscle gains.

What it will do is help your body recover from workouts, support lean muscle development, and keep you feeling stronger and more energised.

In short: protein helps you feel fit and toned, not bulky.

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