How To Choose The Right Protein Powder For Your Goals
Not sure which protein powder is right for you? Don't stress, we've got you covered! Find the perfect fit for your goals and feel great all year round.
Whether your goal is to increase your daily protein intake, support an active lifestyle, or find a protein option that fits your routine, choosing the right protein powder can sometimes feel overwhelming.
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 build and maintain body tissues and play an important role in everyday nutrition and wellness (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):
- Supporting daily protein intake 💪
- Daily nutrition support 🍽️
- Active lifestyles and training 💚
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 to increase or change to support your new lifestyle requirements (Better Health Channel, 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 are typically sourced from animal connective tissue such as bovine hides |
| Dietaries | Suitable for dairy‑free lifestyles but not suitable for plant‑based diets. |
| Goal Support | 💚 Versatile collagen protein source that can be added to everyday foods and drinks 💚 An easy way to support your daily protein goals 💚 Great option for those seeking an alternative to dairy-based proteins 💚 Convenient protein source that can be mixed into foods and drinks you already enjoy |
| Ideal For | 💚 People looking for practical protein options that work well in smaller serves 💚 Those who prefer adding extra protein to foods and drinks they already consume 💚 Individuals looking for a dairy-free protein alternative 💚 People wanting a versatile protein powder for coffee, smoothies, yoghurt, soups, and baking 💚 Those who prefer a protein option 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 | 💚 High-protein option with low fat and carbohydrate content 💚 Supports protein intake around training and active lifestyles 💚 Suitable for lactose-sensitive individuals (low lactose) 💚 Convenient, fast-digesting protein for busy lifestyles |
| Ideal For | 💚 Active lifestyles and gym-goers 💚 Those wanting a high-protein, low-fat protein source 💚 Individuals with mild lactose sensitivity 💚 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. |
|
Goal Support |
💚 Convenient way to increase daily protein intake 💚 Cost-effective all-in-one protein option 💚 Rich source of essential amino acids naturally found in whey protein 💚 Popular before or after training and active lifestyles 💚 Convenient protein option that can be incorporated throughout the day |
|
Ideal For |
💚 Beginners starting their fitness journey 💚 Active lifestyles and gym-goers 💚 Individuals looking to increase daily protein intake 💚 Those wanting a cost-effective protein option 💚 Busy individuals looking for a convenient protein source 💚 People wanting a versatile protein powder for shakes, smoothies, and everyday use |
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. |
| Goal Support | 💚 Slow-release protein source 💚 Provides a sustained source of protein throughout the day or evening 💚 Popular among individuals focused on training and energy support 💚 Convenient option for those who prefer a slower-digesting protein 💚 Easy addition to evening routines and meal planning |
| Ideal For | 💚 Individuals looking for a slow-release protein source 💚 Those wanting a protein option for evenings or between meals 💚 Busy people looking for convenient nutrition options 💚 Active individuals wanting variety in their protein choices |
Plant-Based Protein
| 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. |
| Goal Support | 💚 Supports daily protein intake in plant-based diets 💚 Complete plant-based protein blends may support wellness and training goals in conjunction with a balanced diet 💚 Convenient way to increase protein intake throughout the day 💚 Source of protein and naturally occurring fibre in many formulations |
| Ideal For | 💚 Vegan, dairy-free, or plant-focused diets 💚 People with lactose intolerance or those avoiding dairy 💚 Individuals looking for an alternative to whey protein 💚 Those wanting a lower-allergen protein option, depending on the blend 💚 Individuals looking for convenient plant-based nutrition |
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.
Dietitians Australia. (2025, August 4). Diet and nutrition health advice: Protein. https://dietitiansaustralia.org.au/health-advice/protein
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