Gold Standard 100% Whey

This page answers whether you need a protein powder at all, and if you do, which source to walk toward. The same triage our naturopaths run at the counter.

A good fit if

• You are training regularly and genuinely cannot get to your protein target from meals
• You are over 70. The Australian RDI steps up in that age band, and appetite often steps 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 an estimate
• You are happy to treat a powder as one convenient food among several, not as the plan itself

Check with us first if

• Kidney or liver disease, or a history of either. Protein load is a clinical consideration and belongs with your doctor.
• Lactose intolerance. Whey and goat whey both carry lactose, and an isolate is not automatically lactose-free.
• Irritable bowel symptoms. Lactose, sugar alcohols and gums in flavoured powders are common triggers.
• Diabetes or blood glucose being managed. Mass-gainer and all-in-one powders can carry large carbohydrate loads.
• You are tested under an anti-doping code. Check the batch-testing status of any sports powder first.
• You are buying from an overseas website. Those products are not regulated in Australia for quality and safety.
• You take prescription medicines. Check with your doctor, pharmacist or our naturopaths before starting.

• Whey protein. Best known for: The default sports protein and the benchmark others are measured against. Absorption: Fast-digesting dairy fraction; whey protein isolate scores 100 and whey protein concentrate 107 on the DIAAS protein-quality scale. Typical use: Around training, or any time a quick, complete protein hit is wanted.
• Casein protein. Best known for: The slow-digesting half of milk protein; thickens noticeably in liquid. Absorption: Forms a gel in the stomach, so amino acids release over hours rather than minutes. Typical use: Evening or between-meal use where a slower release is preferred.
• Goat whey protein. Best known for: Goat dairy for people who find cow dairy sits badly. Absorption: Similar dairy fraction to cow whey; still contains lactose and milk protein. Typical use: A cow-dairy alternative. Not an option for anyone with a milk allergy.
• Egg white protein. Best known for: Dairy-free animal protein with no lactose and no milk protein. Absorption: Complete protein digested at a moderate rate; egg is a declarable allergen. Typical use: Dairy-free diets where a plant protein is not wanted.
• Beef protein isolate. Best known for: Dairy-free and paleo positioning; often hydrolysed for solubility. Absorption: Varies widely by process. Check whether the label declares actual protein per serve. Typical use: Dairy-free and grain-free eating patterns.
• Collagen protein. Best known for: Skin, joint and connective-tissue positioning rather than muscle. Absorption: Absorbs readily as short peptides but is not a complete protein. Typical use: Stirred into coffee or food; a poor substitute if the goal is muscle.
• Pea protein. Best known for: The most common vegan base, usually the bulk 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 single 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 declarable 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 multi-source vegan blends.
• Hemp protein. Best known for: A wholefood powder carrying fibre and fat as well as protein. Absorption: Least concentrated of the group. Protein per scoop is markedly lower. Typical use: People who want a minimally processed plant food rather than an isolate.

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

Typical supplemental range. Australian labels commonly deliver 20 to 30 g of protein per scoop, with scoops of 30 to 40 g. Roughly a third to a half of an adult RDI in one drink.

Upper level. The NHMRC sets no Upper Level of Intake for protein. healthdirect suggests aiming for 10 to 35 per cent of 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 carry cocoa, sweeteners and gums that dilute the number. Your needs depend on your age, diet and health circumstances. 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

This list is the part of the page we will not shorten. If any of it applies to you, talk to one of our naturopaths or your doctor before starting.

• Milk allergy. Whey, casein and goat whey are milk proteins and are not suitable.
• Soy, egg or fish allergy. Soy, egg white and marine-derived protein powders are not suitable; all four are declarable allergens under Australian labelling law.
• Lactose intolerance. Whey and goat whey carry lactose; isolates are lower but not reliably lactose-free.
• Kidney disease or liver disease. Discuss protein load with your doctor before adding a powder.
• Pregnancy and breastfeeding. A product labelled a formulated supplementary sports food must state it is not suitable for pregnant women except under medical or dietetic supervision.
• Children and adolescents under 15. The same mandated statement applies to formulated supplementary sports foods.
• Irritable bowel symptoms. Lactose, polyols and gums in flavoured powders are common triggers.
• Diabetes or managed blood glucose. Mass-gainer and all-in-one formulas can carry a large carbohydrate load.
• Competitive athletes under an anti-doping code. Verify batch testing before use.
• Products bought from overseas websites. Not regulated in Australia for quality and safety.
• Very high total protein intakes. Better Health Channel notes 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 starting.