Rule 1 Protein Isolate

This page helps you work out whether you need a protein powder at all, and if you do, which source to choose. These are the questions our naturopaths ask in store.

A good fit if

• You train regularly and really can't reach your protein target from meals
• You're over 70. The Australian RDI goes up at that age, and appetite often goes down
• You eat plant-based and want a blend that covers the essential amino acids a single plant source misses
• You want the protein in a serve to be a known number rather than a guess
• You're happy to treat a powder as one handy food among several, not the whole plan

Check with us first if

• You have kidney or liver disease, or a history of either. How much protein you take is something to work through with your doctor.
• You're lactose intolerant. Whey and goat whey both contain lactose, and an isolate isn't automatically lactose-free.
• You have irritable bowel symptoms. Lactose, sugar alcohols and gums in flavoured powders are common triggers.
• You have diabetes or are managing your blood sugar. Mass-gainer and all-in-one powders can contain a lot of carbohydrate.
• You're tested under an anti-doping code. Check the batch-testing status of any sports powder first.
• You're buying from an overseas website. Those products aren't regulated in Australia for quality and safety.
• You take prescription medicine. Check with your doctor, pharmacist or our naturopaths before you start.

• Whey protein. Best known for: The standard sports protein, and the benchmark others are measured against. Absorption: A fast-digesting part of milk. Whey protein isolate scores 100 and whey protein concentrate 107 on the DIAAS protein-quality scale. Typical use: Around training, or any time you want a quick, complete protein hit.
• Casein protein. Best known for: The slow-digesting half of milk protein. It thickens noticeably in liquid. Absorption: Forms a gel in the stomach, so amino acids are released over hours rather than minutes. Typical use: Evenings or between meals, when you want a slower release.
• Goat whey protein. Best known for: Goat dairy, for people who find cow dairy sits badly. Absorption: A similar milk fraction to cow whey. It still contains lactose and milk protein. Typical use: An alternative to cow dairy. Not an option if you have a milk allergy.
• Egg white protein. Best known for: Dairy-free animal protein, with no lactose and no milk protein. Absorption: A complete protein, digested at a moderate rate. Egg is a declared allergen. Typical use: Dairy-free diets where you do not want a plant protein.
• Beef protein isolate. Best known for: Sold as dairy-free and paleo, and often hydrolysed so it dissolves well. Absorption: Varies widely by process. Check whether the label states the actual protein per serve. Typical use: Dairy-free and grain-free eating.
• Collagen protein. Best known for: Sold for skin, joints and connective tissue rather than muscle. Absorption: Absorbs easily as short peptides, but it is not a complete protein. Typical use: Stirred into coffee or food. A poor substitute if your goal is muscle.
• Pea protein. Best known for: The most common vegan base, usually most of a plant blend. Absorption: Pea protein concentrate scores 62 on the DIAAS scale, so plant blends pair it with another source. Typical use: Vegan and dairy-free diets, blended rather than used alone.
• Soy protein. Best known for: The one plant source that stands up on its own. Absorption: Soya protein isolate scores 84 on the DIAAS scale, the highest of the common plant sources. Typical use: Vegan diets. Soy is a declared allergen in Australia.
• Rice protein. Best known for: A low-allergen plant option, rarely used by itself. Absorption: Low in lysine, which is why it is almost always blended with pea. Typical use: Elimination diets and vegan blends with several sources.
• Hemp protein. Best known for: A wholefood powder with fibre and fat as well as protein. Absorption: The least concentrated of the group, with noticeably less protein per scoop. Typical use: If you want a minimally processed plant food rather than an isolate.

Reference values. The NHMRC Nutrient Reference Values set the protein RDI at 64 g a day (0.84 g/kg) for men and 46 g a day (0.75 g/kg) for women aged 19 to 70. From 70, it rises to 81 g a day (1.07 g/kg) for men and 57 g a day (0.94 g/kg) for women. healthdirect lists 47 to 60 g a day in the second and third trimesters of pregnancy, and 51 to 67 g a day while breastfeeding.

Typical supplemental range. Australian labels usually give 20 to 30 g of protein per scoop, with scoops of 30 to 40 g. That's roughly a third to a half of an adult's RDI in one drink.

Upper level. The NHMRC sets no Upper Level of Intake for protein. healthdirect suggests getting 10 to 35 per cent of your daily energy from protein. Better Health Channel notes that very high-protein diets of 200 to 400 g a day can strain the kidneys and liver, and may increase calcium losses.

Worth knowing. Read the protein per serve, not the protein per 100 g. Flavoured powders contain cocoa, sweeteners and gums that bring the number down. What you need depends on your age, diet and health, so talk to one of our naturopaths.

Food first, where the diet allows it.

• Cooked lean red meat: beef, lamb, veal, pork, goat or kangaroo: 65 g cooked (90 to 100 g raw): one standard serve
• Cooked lean poultry: chicken or turkey: 80 g cooked (100 g raw): one standard serve
• Cooked fish fillet, or one small can of fish: 100 g cooked (about 115 g raw): one standard serve
• Eggs: 2 large eggs: one standard serve
• Cooked or canned legumes: dried beans, lentils, chickpeas or split peas: 1 cup (150 g) cooked: one standard serve
• Yoghurt: 200 g, about one small tub

If any of these sound like you, talk to one of our naturopaths or your doctor before you start.

• You have a milk allergy. Whey, casein and goat whey are milk proteins and are not suitable.
• You are allergic to soy, egg or fish. Soy, egg white and marine-based protein powders are not suitable, and all four are allergens that must be declared under Australian labelling law.
• You are lactose intolerant. Whey and goat whey contain lactose. Isolates have less, but are not reliably lactose-free.
• You have kidney or liver disease. Talk to your doctor about how much protein you take before adding a powder.
• Pregnancy and breastfeeding. A product labelled as a formulated supplementary sports food must state that it is not suitable for pregnant women except under medical or dietetic supervision.
• Children and teenagers under 15. The same required statement applies to formulated supplementary sports foods.
• You have irritable bowel symptoms. Lactose, polyols and gums in flavoured powders are common triggers.
• You have diabetes or are managing your blood glucose. Mass-gainer and all-in-one formulas can carry a lot of carbohydrate.
• You compete under an anti-doping code. Check the batch has been tested before you use it.
• Products bought from overseas websites. They are not regulated in Australia for quality and safety.
• Very high total protein intakes. Better Health Channel notes that 200 to 400 g a day can strain the kidneys and liver.
• If you take prescription medicines, check with your doctor, pharmacist or our naturopaths before you start.