If you are new to protein powder, keep it simple.
Start with your target
First work out your daily protein goal (see our guide on how much protein you need). Then see how much your food already provides.
Use powder to fill the gap
If you need about 60 g more than your meals provide, and one scoop gives about 24 g, that is roughly two to three scoops a day. If you are short by less, one scoop may be enough.
Start with one scoop
Begin with a single scoop a day to see how your body responds, especially if you have not used powder before.
When to take it
Timing matters less than your daily total. Many people take it after a workout, with breakfast or as a snack. Choose the time you will actually stick to.
How to mix it
- Shake with cold water or milk in a shaker bottle.
- Blend with fruit for a smoothie.
- Stir into oats or curd.
If you get an upset stomach
Try a smaller serving, a different type (for example isolate or a plant blend), or take it with food. If problems continue, stop and speak to a doctor.
Safety note
Powder does not replace meals. If you have kidney disease, are pregnant, or have a medical condition, ask a doctor or dietitian first.
General information, not medical advice. Talk to a doctor or registered dietitian if you have a health condition.