Protein Supplements for Beginners: Ultimate Guide

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Published:

July 30, 2023

Updated:

September 3, 2023

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Protein Supplements can be an essential tool to gain muscle or to lose weight. But what makes protein so important? Protein intake has been clinically shown to improve weight loss and maintenance by keeping us feeling fuller and increasing metabolic activity in breaking down protein into the necessary amino acids. Protein alongside Resistance Training has been proven to be an essential tool in increasing muscle mass, using those amino acids to build muscle with significantly more gains than with strength training alone.

Protein Supplements come in the form of powders which you can add to foods like pancake batter or drink as shakes for example or in bars that you can enjoy on the go.

Should I Take Protein Supplements as a Beginner?

Yes! Beginners can enjoy the benefits of Protein supplements to boost your weight loss or gym gains. Fitness influencers and bodybuilders rave about Protein but don’t let that put you off as a beginner, we all need protein. It isn’t just for professional lifters or personal trainers.

But everyone’s protein needs are different. Below we’ll help you find out how protein can help you reach your individual health needs.

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Gatorade Whey Protein Bars

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Protein Supplements and Weight Loss

A calorie deficit is essential if you’re losing weight, but adding protein into your daily diet can keep you feeling fuller for longer and is proven to keep hunger at bay. So how much protein do you need? The Recommended Daily Amount of protein should be just fine for you, so that is 0.8g of protein for every Kg you weigh. So a 65kg (143lbs) adult will aim for 52g (1.8oz) of protein a day. The average protein supplement can provide 10-30g of protein in one portion. Guarantee meeting your protein goals with one serving, incorporated into a healthy diet.

MATH! NO WAY! Use our protein calculator below to work out your daily recommended amount of protein.

Protein supplements and muscle gain

Those of you hoping to get fitter and stronger through exercise are going to need much more protein than the people above. Exercise increases your need for protein to repair and build muscle.

The jury is out on exactly how much protein you need to build muscle, but most agree it should be 1.2 – 2.2g of protein per Kg of body weight. So a 65Kg (143lbs) adult would want to aim for 78 – 148g (2.7oz – 5oz) of Protein per day.

Try adding in a post or pre-workout protein shake into your weekly routine to improve muscle gain.

I’m over 50, should I take Protein Supplements?

YES!

Protein has been proven to be especially important to adults over 50. Aging causes muscle wastage and weakness which can lead to frailness and difficulty with daily activities. The American College of Sports Science Recommends a Daily Allowance of protein of 1g/ kg of body weight to optimize muscle maintenance and repair. This is particularly when coupled with good activity or exercise levels.

Shakes and bars could be the easiest way to keep up your protein intake for some people over 50, meaning they do not need to change their eating habits. Just add protein shakes or bars to your day.

Protein Calculator

Protein Intake calculator

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Age age should be in 14 to 80 range

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When Should a Beginner Start Taking Supplements?

It’s important to meet your protein needs straight away. You can do this through diet changes, like adding eggs or lean meat to your meals, or you can add protein shakes or bars to your daily routine.

Best Times to Take Protein Supplements to Build Mass as a Beginner

Recent studies have shown that spreading your protein out regularly throughout the day is the best way to consume your daily protein. Try adding protein to every meal.

Success Alert! When building muscle studies have shown that taking Protein Pre-workout is the most effective way to fuel up for your workout and increase muscle mass.

Protein Powders and Supplements.

Whey Protein

Whey Protein is a protein extracted from milk. It has been shown to be an effective supplement in weight loss especially when coupled with a calorie deficit and resistance training. Whey protein is the most easily digested form of Protein supplement and is believed to regulate blood glucose levels. But not all Whey protein is created equal, with whey protein concentrate carrying extra calories from fats and carbohydrates. We recommend whey protein isolate, which is approximately 90% protein. Read our full guide to whey protein here.

Casein Protein

Is another protein derived from milk, but Casein is much slower to digest than whey protein and is less effective at building muscle. For that reason, we always recommend whey protein or the vegan alternative below.

Pea Protein

The most popular vegan and Lactose-free alternative to whey protein. It is also shown to be effective for muscle mass gain and might be better for heart health than animal products. Pea protein is generally well tolerated by most people but is often very high in salt, which comes with its own health risks. Check our full guide to pea protein here.

Hemp Protein

Hemp protein is also less allergenic than other plant-based proteins, making it suitable for individuals with food allergies or sensitivities. Overall, the type of protein one chooses to consume depends on individual needs and preferences, and it is important to choose a protein source that fits one’s dietary requirements and goals.

Soy Protein

Soy protein is a plant-based protein that is suitable for vegetarians and vegans and has been shown to have health benefits, such as reducing cholesterol levels and improving heart health. Rice and pea protein are also popular plant-based protein sources that are commonly used in protein supplements.

It is important to note that not all vegan alternatives have complete essential amino acids. Hemp and whey are the two most complete forms of protein supplements.

Protein shakes for Beginners

Are the most popular form of protein supplement. They come in a variety of flavors, and protein sources and you can create your own consistency and flavor by adding, fruit, milk, or peanut butter. Check out our full protein shakes guide.

Whey

GNC AMP Wheybolic

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Pea

Ripple Vegan Protein Shake

provides 20 grams of sustainable pea protein

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Hemp

Manitoba Harvest

Organic Dark Chocolate Hemp Protein Powder

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Protein Supplement Alternatives

The best source of protein and alternative to supplements is a healthy diet rich and varied in proteins.

The best protein food sources:

Eggs
Fish
Meat
Nuts
Seeds
Soy
Legumes

Conclusion and final thoughts 💭

Protein is an essential macronutrient. Protein supplements can be an essential tool if you’re trying to lose weight or gain muscle mass at the gym. It is accessible to everyone from beginners to pros and now you have the right information to find the best Protein Supplement for you!