Protein Powder Buyer’s Guide for Busy Adults: What Matters and What Doesn’t

Most active adults do well with 1.2–2.0 g/kg body weight daily; for weight management and healthy aging, 1.0–1.6 g/kg is a practical target. Spread across 3–4 meals or snacks with 20–40g protein each.

When total protein and leucine are matched, outcomes are broadly similar. Blends (pea + rice) or slightly larger single-plant servings help match whey’s anabolic signal.

Total daily protein is the priority. A 20–40g serving within roughly 2 hours before or after training is convenient, but exact timing is less critical for most adults.

Yes for most healthy adults, when used to meet—not wildly exceed—your protein needs. Choose tested products, monitor how you feel, and stay hydrated. If you have kidney disease, consult your clinician.

Trusted brands use sourcing controls and third-party testing to keep levels within safety limits. Rotate protein sources if concerned and prefer tested products for added assurance.

It can stand in when paired with fiber, carbs, and healthy fats (e.g., fruit, oats, nut butter, seeds). Pure protein alone is usually not filling enough for a full meal.