The best protein supplement – which protein should you choose?

Protein supplements are one of the most convenient ways to supplement protein intake in your diet, especially when you have a busy day, irregular meals, or simply find it difficult to reach your protein target through food alone. In practice, such a supplement acts as a portion of protein in a form that is easy to prepare and calculate. Depending on the type of protein, it can be more neutral in taste, more "dessert-like", lighter in macronutrient profile, or more filling and dense.

1. What is a protein supplement and how does it fit into your diet?
2. Whey proteins – WPC, WPI and WPH
3. Casein and milk proteins – when the density of a meal matters
4. Egg protein and other animal alternatives
5. Plant proteins: soy, peas, rice and blends
6. Protein supplements in sports and nutrition
7. Protein in older people – practice, taste and small volume
8. Summary

Before choosing a specific product, it is worth sorting out the types of protein, because abbreviations such as WPC, WPI or WPH primarily refer to the raw material and technology, and this translates into how the product behaves in your diet and in the kitchen.

What is a protein supplement and how does it fit into your diet?

Protein is a macronutrient, the amount of which in your diet is planned on a daily and weekly basis. For active people, this usually means paying more attention to the regularity of protein portions in meals, and for people on a reduction diet, it is often also a convenient way to "boost" a meal without a large volume of food. A protein supplement is not a separate category of "magic" – it is simply a concentrated source of protein that can be drunk or added to a meal. Its real advantage lies in logistics: the portion is fixed, preparation is quick, and the taste and consistency can be easily adjusted to your preferences.

Whey proteins – WPC, WPI and WPH

Whey protein is the most popular because it has very good "usability": it usually mixes well, works well in a shaker, goes well with porridge and desserts, and the market has refined the flavours to a level that makes it easier for many people to stick to their diet. The differences between WPC, WPI and WPH are mainly due to the degree of purification and processing.

WPC, or whey protein concentrate, is the most "everyday" version. It usually offers a very good price-to-protein ratio per serving, while naturally providing small amounts of carbohydrates and fat typical of a concentrate. In practice, it is the choice for people who want a universal dietary supplement and do not need a maximally "lean" portion profile.

WPI, or isolate, is usually more purified, which means that a portion often has a higher protein content and a lower content of accompanying ingredients from the raw material. In practice, it is chosen by people who aim for the "purest" possible protein portion, as well as those who prefer products with a lower lactose content resulting from the technology used. It is still a matter of the specific label, as different isolates may have different parameters.

WPH, or hydrolysate, is a protein that has undergone hydrolysis, i.e. partial breakdown into shorter fragments. In practice, this is a more "specialised" category on the market, often more expensive, sometimes with a more distinctive flavour profile. Choosing WPH usually makes sense when someone simply wants this type of raw material and accepts its price and sensory properties, rather than because they "must" have it for their diet to work.

Casein and milk proteins – when the density of a meal matters

Casein, most often micellar, is a milk protein that many people associate with thick shakes and a consistency more like pudding than a drink. In practice, it is a very convenient option for those who prefer protein "by the spoonful" rather than a quick drink, or who want to make a high-protein dessert without expanding their meal. A separate group are milk protein blends, which combine whey and casein fractions. Such products are simply the most versatile in the kitchen: they give good flavour, good texture and stable behaviour in recipes.

Egg protein and other animal alternatives

Egg protein is a complete source of amino acids and is often chosen by people who do not want to use whey or simply prefer other ingredients. In practice, the key factors here are the functional characteristics: taste, solubility and how the product behaves in a shaker and in recipes. There are also products on the market labelled as beef protein, but in this case it is worth looking at the protein content per serving and the overall "nutritional logic" of the product, because the name of the raw material alone does not tell you what a serving looks like in practice.

Plant proteins: soy, peas, rice and blends

Plant proteins are growing in popularity because they allow you to tailor your diet to your preferences and eating style, and at the same time, they are becoming more and more refined in terms of taste. In practice, the biggest differences between plant products are not only the amino acid profile, but also the consistency, solubility, ‘mealy’ texture in the mouth, and whether the drink is light or thick. Soy is often considered the most "complete" plant-based option, peas are the basis of many blends, and rice is often combined with other proteins for a better balance of amino acid profile and texture. For many people, the best plant-based choice is simply a blend that tastes good and provides a predictable amount of protein without any culinary struggle.

Protein supplements in sports and nutrition

In sports, it is most important that protein is supplied regularly in the diet, and supplements can be one of the tools that facilitate this. In weight-loss nutrition, it often works well as a quick meal component that helps maintain a consistent eating pattern and calorie control, especially when used in place of sweet snacks or as a base for desserts with known nutritional value. During busy periods when there is less time for cooking, protein supplements can simply be a convenient "backup plan" that allows you to maintain your protein intake throughout the week.

Protein in older people – practice, taste and small volume

For older people, the challenge is not so much the "theory of protein" itself, but rather their appetite, tolerance for larger portions and the repetitiveness of eating. In practice, protein supplements can be convenient because they allow protein to be served in small volumes and in an easy-to-consume form, for example as a shake, an addition to porridge, yoghurt, dessert or cream soup. In this group, it is particularly important to match the taste, consistency and whether the product is neutral for the stomach in everyday use. Simple solutions that can be maintained for weeks work best, rather than the ‘most advanced’ product on the shelf.

Summary

The best protein supplement is not "one specific" one, but one that you can realistically use regularly and that fits your diet. If you want a universal solution, whey protein is usually the most practical, and the choice between WPC and WPI usually comes down to preferences regarding serving size and tolerance to dairy ingredients. If you want thick desserts and a more meal-like consistency, casein or milk blends are often more convenient.

If you choose plant-based protein, a blend often works best because it provides a better balance of flavour and texture. Regardless of the type, in practice, a simple pattern wins out: your daily protein intake should be easy to prepare, repeatable and tailored to your overall diet.

Sources:

• Effect of Protein Supplementation During Diet-Induced Weight Loss on Muscle Mass and Strength: A Randomized Controlled Study https://pubmed.ncbi.nlm.nih.gov/29687650/
• Investigating the Health Implications of Whey Protein Consumption: A Narrative Review of Risks, Adverse Effects, and Associated Health Issues https://pmc.ncbi.nlm.nih.gov/articles/PMC10815430/
• The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/33564844/