What are the benefits of protein?

Think protein is just for building muscle? Think again.

Protein is the ultimate multitasker, keeping your body in top form whether you’re hitting the gym, recovering after a five-a-side football match, or simply trying to stay healthy.

From supporting muscle growth to strengthening your hair, skin, and nails, this powerhouse nutrient is essential for keeping you at your best.

So whether you’re bodybuilding or simply looking to live a healthier lifestyle, here’s everything you need to know about why protein deserves a starring role in your diet.

Navigate this article:

• What does protein do and how does it work?
• Is protein powder good for you?
• How much protein do you need?
• How long does protein stay in your body?
• Does protein make you gain weight?
• Can protein help you lose weight?
• Top Protein Powders – tried & tested
• Protein FAQs: Expert Advice
• How to use protein powder like a pro

What does protein do and how does it work?

Proteins are the building blocks in the body, made from amino acids that are essential to grow and maintain cells and tissues.

Protein is the MVP of nutrients and ensures that our body can perform tasks and vital functions to the best of its ability.

Here is a breakdown of the key functions protein supports in our body:

• Builds and repairs muscle: Perfect for anyone lifting weights or recovering from sports.
• Supports healthy skin, hair, and nails: Protein helps create keratin, collagen, and elastin, which keep you looking sharp.
• Keeps you energised: Protein oxygenates blood cells and provides energy to fuel your busy day.
• Boosts recovery: Whether it’s your muscles, bones, or tissues, protein repairs damage and gets you back in action faster.

Protein is also responsible for making hormones and enzymes, which regulate everything from digestion to your immune system.

Is protein powder good for you?

Protein powders are a quick and efficient way to hit your daily protein goals, especially if you’re struggling to get enough through food alone.

Just like food-based proteins, they help repair and grow muscles, making them ideal for post-workout recovery or as a convenient snack during a busy day.

However, protein powders should supplement your diet—not replace whole meals.

If you’re looking for a meal replacement, opt for shakes that include carbs, fats and essential vitamins alongside protein.

How much protein do you need?

The exact amount of protein the average person needs depends on several factors, including gender, activity level, height and age.

As a general guide, most adults require around 0.75 of protein per kilo of body weight per day.

So if you weigh 100 kilos, you need at least 75g of protein daily to stay healthy.

If you’re actively looking to build muscle, you will need far more protein to promote healthy muscle growth and development.

When building muscle, it is recommended to consume around 1g of protein per 1lb of body weight.

For example, if you weigh 150 lbs (68.2 kg or 10 stone), you will need 150g of protein.

Not sure where to start? Use an online protein calculator to find the exact amount you need based on your age, height, and activity level.

How long does protein stay in your body?

The time protein stays in your body depends on the type you consume:

• Fast-digesting proteins (e.g., whey): Digested in 1-2 hours.
• Medium-digesting proteins (e.g., egg, pea, or rice protein): Digested in 3-3.5 hours.
• Slow-digesting proteins (e.g., casein): Can take over 4 hours to digest.

Your metabolism and activity levels also play a role, so the exact time will vary from person to person.

For sustained energy, try combining fast- and slow-digesting proteins throughout the day.

Does protein make you gain weight?

Here’s the deal: protein itself doesn’t make you gain weight—eating too many calories does.

If you’re consuming high-calorie, protein-rich foods like red meat and going over your daily calorie needs, you’ll see the scales go up.

To avoid this, track your maintenance calories (the number of calories you need to maintain your current weight) and ensure your protein intake fits into your overall calorie goals.

Can protein help you lose weight?

Protein won’t magically melt away fat, but it can definitely help with weight loss.

High-protein foods keep you feeling full for longer, curbing those late-night snack cravings.

Plus, protein boosts your metabolism through a process called diet-induced thermogenesis (DIT), meaning your body burns more calories digesting it.

Pro tip: Incorporate lean protein sources like chicken, fish, or protein powders into your meals to stay on track without overloading with calories.

TalkSPORT’s top protein powders – tried and tested

We’ve tried and tested a number of protein powders. Here are our top recommendations:

Best whey isolate protein powder: Myprotein Impact whey isolate

• Pros: High in protein, zero fat, gentle on the gut, impressive flavour variety
• Cons: More expensive than standard whey
• Rating: 4/5

Best protein powder for fat loss: PhD Nutrition diet whey lean protein powder

• Pros: Rich chocolate taste, low calorie, great value
• Cons: Only 16g protein per serving
• Rating: 4/5

Best cheap protein powder: Amfit whey protein powder

• Pros: Smooth texture, affordable, low in sugar and fats
• Cons: No micronutrients, higher in carbs than other options
• Rating: 4.5/5

Best clear protein powder: Myvegan lemon and lime clear vegan protein power

• Pros: Refreshing, easy to digest, low calorie
• Cons: Only 10g protein per serving
• Rating: 4/5

Best vegan protein powder:  Protein Works vegan protein extreme

• Pros: 27g protein per serving, tasty variety of flavour, easy on the gut
• Cons: Requires vigorous shaking to dissolve
• Rating: 4/5

For more options, read our full best protein powder roundup.

Protein FAQs: Expert Advice

Protein Works

Protein Works has a huge variety of protein powders to suit your needs[/caption]

Protein Works range

We had many questions surrounding the subject of protein that require an expert’s opinion.

So we’ve enlisted the help of the experts at Protein Works to give us the lowdown on some of the more complex questions.

What are the benefits of using protein shakes instead of getting protein from food sources?

Protein shakes offer a convenient, easy, and tasty way to ensure you’re getting enough protein in your diet, particularly if you’re finding it difficult to meet your recommended daily intake.

They can be especially helpful for those seeking to diversify their protein away from mainly meat and dairy.

It’s important to note, however, that protein shakes should not replace protein from whole food sources.

Instead, they are meant to supplement your diet when needed, providing a quick, easy, and delicious way to boost your protein intake.

What time during the day is best to take a protein shake?

The timing of protein intake really depends on the individual and their specific goals.

For some, having a protein shake or a protein-enriched breakfast (such as protein porridge, yoghurt mixed with a scoop of protein powder, or protein pancakes) in the morning helps set them up for the day, ensuring they stay fuller for longer.

Others prefer to consume a shake post-workout or simply as a mid-afternoon snack – to curb cravings and control hunger too.

Finally, some choose to have a shake before bed (often a casein-based protein shake, as casein digests more slowly than whey) to keep their protein stores topped up overnight.

Ultimately, the best time for a protein shake depends on personal needs, lifestyle, and individual preferences.

Does it matter if you mix protein with milk or water?

Whether you mix protein with milk or water mainly affects the thickness, caloric content, and sometimes the flavour of your shake, but neither option is inherently better than the other.

Mixing protein powder with milk typically results in a thicker, creamier – more ‘milkshakey’ – shake, especially if you add more powder to your liquid.

Mixing with water, on the other hand, helps to keep the calorie count of your shake lower since you’re not adding any extra calories.

Ultimately, it comes down to personal preference and your individual needs.

Are protein shakes suitable for those with digestive issues?

We offer a wide variety of protein shakes designed to meet different needs, including some that are formulated with digestive enzymes to be gentler on the digestive system (e.g. All In One Recovery, Whey Protein 360 Extreme, and Vegan Protein 360 Extreme).

We encourage people to select a shake that suits their requirements.

For instance, if someone has difficulty tolerating dairy, it would be best for them to opt for one of our vegan shakes, which provide a dairy-free alternative while still delivering high-quality protein.

What is the difference between whey protein and whey isolate?

At Protein Works, we manufacture and sell a variety of protein shakes, including blends featuring a combination of whey protein and plant-based protein powders.

Here, however, I will focus on two of our protein shakes which contain only one ingredient: whey.

These are Whey Protein 80 (Concentrate) and Diet Whey Protein 90 (Isolate).

Whey Protein 80 (Concentrate) is our purest whey protein concentrate and includes nothing other than whey as its protein source.

It is also one of our only protein shakes available unflavoured and unsweetened, for utmost versatility in cooking and baking.

Whey Protein 80 (Concentrate) does not include any digestive enzymes or added vitamins and minerals.

Diet Whey Isolate 90, on the other hand, is made from whey protein that goes through a higher filtration process, giving it a higher protein content, lower fat content, lower lactose (this is why it’s usually recommended to those more sensitive to lactose), and lower calories than Whey Protein 80.

This means that it also has a higher price due to its longer production process.

How can protein benefit your diet and physique?

Protein is a crucial macronutrient with numerous health benefits.

While most primarily associate it with muscle health, repair, and growth, protein also plays an essential role in maintaining bone health and is essential for supporting one’s overall health and well-being.

How to use protein powder like a pro

Using protein powder is simple and straightforward. Here’s how to do it:

1. Measure: Use the scoop provided to measure your desired amount of protein powder.
2. Mix: Add the powder to a shaker, along with your choice of liquid (water, milk, or a dairy-free alternative like oat milk).
3. Shake: Secure the lid and shake until the powder dissolves. Don’t worry if there are a few clumps—it’s normal!
4. Clean up: Wash your shaker with hot, soapy water straight after use to avoid any lingering odours.

Top tip: If you’re using milk or a dairy-free alternative, don’t forget to account for the extra calories and nutrients when tracking your diet.

For more sports, health and fitness deals and buying guides, check out our dedicated talkSPORT shopping hub.