How to choose the right protein
Whey, isolate, casein or plant-based — match the protein on the shelf to your goal, your stomach and your day.
By the One Shop Stop team16 August 20261 min read
Protein powders differ in three ways that matter: how fast they digest, how much protein each serving actually carries, and what else comes along for the ride. Whey concentrate digests quickly and suits post-workout recovery; casein digests slowly and works better as a night-time or between-meals option; plant blends sit in the middle and are the usual choice when dairy does not agree with you.
Read the protein-per-serving line before the marketing on the front. A quality isolate delivers around 25 g of protein per 30 g scoop with very little lactose, which is why it costs more than a concentrate. If you are lactose-sensitive, an isolate or a plant blend usually solves the problem without any supplements on top.
Match the format to your routine, not the other way around. If you train in the morning and eat well through the day, one scoop after training is plenty. Bars and ready-to-drink formats cost more per gram of protein but earn their place in a gym bag or on shift work.
Start with a small tub when trying a new protein. Flavour fatigue is real, and the best protein is the one you finish.