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Blog
How To Choose The Right Protein Powder For Your Goals
Apr
Whether your goal is to feel stronger, maintain lean muscle, support recovery, or manage your appetite, you might be wondering how to choose the right protein powder for your goals (and you’re not alone)!
This blog is here to guide you, take the stress out of the process, and help you get started with confidence so you can feel good all year round.
Do You Need a Protein Powder Pick‑Me‑Up?
Even if you’ve never tracked a gram of protein in your life, it’s already a key part of your everyday diet. It’s a primary building block for all your body’s tissues, made up of amino acids that help repair muscles, support recovery, and keep your body strong, energised, and performing at its best (Dietitians Australia, 2025). Without some form of protein intake, you wouldn’t be reading this right now!
So, do you actually need a protein powder pick me up, or are you already getting enough to support your lifestyle?
If your days feel rushed, your meals are hit or miss, or you train regularly, it is surprisingly easy to fall short of your recommended daily protein intake (National Health and Medical Research Council, 2006). When combined with a balanced diet, protein powder can be a helpful way to support your goals, including (Cintineo et al, 2018; Dietitians Australia, 2025):
- Weight loss
- Muscle growth and recovery
- Muscle maintenance
- Daily nutrition support
- Appetite management
How Much Protein Do You Really Need?
This is one of the most common questions, and the truth is that your ideal intake is as unique as you are! As a general guide, the Australian Governments’ (n.d.) recommended daily intake (RDI) baseline is around 0.75 grams of protein per kilogram of body weight for women, and 0.84 grams per kilogram for men.
But what happens if you exercise regularly or are working towards a specific goal? In those cases, your protein needs may increase to support muscle growth, recovery, and maintenance (Better Health Vic, 2024).
Choosing a protein powder that suits your diet and lifestyle can help you reach your goals and help you feel your best from day one (Johnson, 2024)!
As always, we recommend checking in with a qualified health professional before making any changes to your supplementation routine so you can feel confident that you’re supporting your goals in the best way.
Finding Your Protein Powder Match
With 20+ protein options available at Cost Price Supplements, there’s something for everyone, making it easier to find a protein that helps your body feel good and supports your goals with every sip! Each option has its own little superpower, and finding your perfect match comes down to what feels right for you and the kind of support you want throughout your day.
Discover which protein powder may be best for you below!
Collagen-Based Protein Powder
| Protein Source |
| Hydrolysed collagen peptides sourced from animal connective tissue. Collagen protein is not a complete protein unless it has been fortified with all 9 essential amino acids, including tryptophan. Tasteless Protein Collagen by Feel Good Protein is a complete protein, containing all 9 essential amino acids! Read more here. |
| Dietaries |
| Suitable for dairy‑free lifestyles but not suitable for plant‑based diets. |
| Goal Support |
| 💚 Increase protein intake whilst supporting skin, muscles, joints, and ligament health 💚 Gentle on digestion 💚 Low-calorie protein source for weight loss journeys 💚For muscle repair or fitness goals, collagen proteins must contain all 9 essential amino acids |
| Ideal For |
| 💚People who experience bloating or discomfort with whey or plant proteins. 💚Bariatric and weight‑loss lifestyles 💚Anyone wanting support for skin, hair, nails, joints, or gut health 💚Those who prefer a protein that doesn’t feel heavy or milky |
Whey Protein Isolate (WPI)
| Protein Source |
| A highly filtered dairy-based whey protein where most of the lactose, carbohydrates, and fats have been removed. |
| Dietaries |
| Suitable for most individuals with mild lactose sensitivity, but not suitable for dairy-free or vegan diets. |
| Goal Support |
| 💚 Muscle growth and repair 💚 Lean muscle building (low fat/carbohydrate content) 💚 Supports muscle recovery and growth, especially post-workout 💚 Maintain muscle mass during weight loss 💚 Supports weight management when used in a calorie-controlled diet 💚 Suitable for lactose-sensitive individuals (low lactose) 💚 Convenient, fast-digesting protein for busy lifestyles |
| Ideal For |
| 💚Weight‑loss and bariatric lifestyles 💚Sensitive stomachs or mild lactose intolerance. 💚Active lifestyles and gym-goers 💚 Individuals looking to build or maintain lean muscle 💚 Those in a calorie deficit wanting to preserve muscle mass 💚 Busy individuals needing a quick, convenient protein source |
Whey Protein Blend
| Protein Source |
| Whey protein derived from dairy, typically combining whey concentrate and isolate. |
| Dietaries |
| May not be suitable for those with lactose intolerance (tolerance varies depending on WPI content). Not suitable for dairy-free or vegan diets. |
| Goals |
| 💚 Muscle growth and repair 💚 Muscle maintenance 💚 Convenient daily protein support 💚 Cost-effective “all-in-one” option 💚 Fast absorption for post-workout recovery 💚 Supports satiety and appetite control 💚 Supports recovery and daily protein intake |
| Ideal For |
| 💚 Beginners starting their fitness journey 💚 Busy individuals looking for convenience 💚 General weight management support 💚 Active lifestyles and gym-goers 💚Individuals seeking cost-effective protein options |
Casein Protein Powder
| Protein Source |
| A protein derived from milk, specifically the slow-digesting protein fraction separated during the cheese-making process. |
| Dietaries |
| Casein protein powder is not suitable for people following a vegan diet or those with dairy allergies or lactose intolerance. |
| Goals |
| 💚 Slow-release muscle maintenance 💚 Long term muscle growth 💚 Appetite control and support (most filling protein due to slow digestion) 💚 Anyone on a weight‑loss journey 💚 Busy individuals who want a “set‑and‑forget” evening protein 💚 Great for steady energy |
| Ideal For |
| 💚 Slow-release protein is ideal for those wanting steady overnight recovery 💚 Individuals focused on consistent, long-term muscle growth and maintenance 💚 Weight loss journeys looking for appetite support 💚 Busy people needing a convenient, slow-digesting evening protein 💚 Those wanting sustained energy without spikes or crashes |
Plant-Based Protein Powder
| Protein Source |
| Plant-based protein powders are made by extracting and concentrating protein from sources like peas, rice, soy, hemp, or other plants. |
| Dietaries |
| Some products may not be suitable for people with soy allergies. |
| Goals |
| 💚 Muscle growth, repair, and maintenance with complete plant-based protein blends 💚 Supports daily protein intake in plant-based diets 💚 May assist with weight management when used in calorie-controlled diets 💚 Convenient way to boost protein and fibre intake |
| Ideal For |
| 💚 Ideal for vegan, dairy-free, or plant-focused diets 💚 Suitable for people with lactose intolerance or dairy sensitivity 💚 Useful for individuals wanting a lower-allergen protein option depending on blend 💚 Suitable for people prioritising ethical or environmentally conscious choices 💚 Can benefit those wanting a lighter protein option |
References
Better Health Channel. (2024). Healthy Eating: Protein. Victoria State Government. https://www.betterhealth.vic.gov.au/health/healthyliving/protein
Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition, 5, 83. https://doi.org/10.3389/fnut.2018.00083
Dietitians Australia. (2025, August 4). Diet and nutrition health advice: Protein. https://www.health.qld.gov.au/__data/assets/pdf_file/0029/932096/oncol-protein.pdf
Johnson, E. (2024). A Guide to Choosing a Protein Powder. Australian Institute of Fitness. https://fitness.edu.au/the-fitness-zone/a-guide-to-choosing-a-protein-powder/#:~:text=Protein%20powders%20offer%20a%20convenient,exercise%20and%20a%20balanced%20diet.
National Health and Medical Research Council. (2006). Nutrient Reference Values for Australia and New Zealand: Protein. Australian Government. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
Sheffield, S., Fiorotto, M. L., & Davis, T. A. (2024). Nutritional importance of animal-sourced foods in a healthy diet. Frontiers in nutrition, 11, 1424912. https://doi.org/10.3389/fnut.2024.1424912
