Kickstart Your Workout with Protein Powder

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Kickstart Your Workout with Protein Powder

If you're looking to start your fitness journey or have been exercising for a while but want to build more muscle, protein powder can be your best ally in achieving your dream physique. I remember when I first started working out, I was overwhelmed by the countless types of protein powders, each boasting its own unique benefits. I wish I had a guide like this back then to help me find the most suitable protein that fits my budget.

From whey to various plant-based protein powders, I’ve compiled a diverse list featuring different types of protein, including those ideal for muscle building, their nutrient content, added ingredients, and many other factors. I hope this helps you take that first step towards the body you’ve always dreamed of.

How to Choose the Right Protein Powder

There are many factors to consider when searching for the right protein powder for you. Here are the seven most important points to keep in mind:

1. Type of Protein

• Whey Protein: Derived from milk, whey protein is quickly digested and packed with essential amino acids, making it perfect for post-workout supplementation.
• Casein Protein: Also milk-based, casein digests more slowly, providing a gradual release of amino acids, often taken before bed.
• Pea Protein: Ideal for vegetarians and vegans, pea protein is hypoallergenic and easy to digest.
• Soy Protein: Another plant-based option, soy protein is a complete protein with all essential amino acids, making it great for vegetarians and vegans.

2. Protein Content

Check the amount of protein per serving. Products with 20-25 grams or more per serving are usually very effective for muscle building and recovery. All the protein powders on this list meet that criterion.

3. Additional Ingredients

Protein powders can contain added sugars, artificial sweeteners, preservatives, or fillers. Opt for products with minimal additives, especially if you have dietary restrictions or sensitivities.

4. Allergies

Consider any allergies or intolerances you may have. If you’re diabetic, lactose intolerant, or allergic to dairy, plant-based protein powders would be your best bet.

5. Flavor and Texture

Protein powders come in a variety of flavors, and the same flavor can taste different between brands. While purchasing smaller packages might be pricier, if you’re new to protein powder or switching brands, I recommend trying a small pack — no one wants to drink 2kg of something they don’t like! Also, consider the texture and solubility with your preferred beverages, whether hot or cold.

6. Intended Use

Protein powders can cater to specific needs based on their intended use. For instance, whey protein is often recommended for post-workout recovery, while casein may be better for providing a steady supply of protein.

7. Nutritional Profile

Don’t just look at the protein content. Check the overall nutritional profile, including vitamins, minerals, and the macronutrient ratio (carbohydrates and fats). Review the ingredient list for fillers or flavor enhancers that might introduce unnecessary chemicals into your body.

Always consult with a healthcare professional or a licensed nutritionist, especially if you have health concerns or follow a specific diet, before deciding to use any protein powder or supplement.

Daily Protein Requirements

The recommended daily protein intake for adults in Singapore aged 18-49 is approximately 0.8g/kg of body weight. This means individuals in this age group should aim for about 50g to 60g of protein each day. Older adults aged 50 and above have higher protein needs, around 1.2g/kg of body weight. If you’re working out and looking to build muscle, aim for 1.2g to 2.0g of protein per kg of body weight.

It’s important to note that your protein should come from a combination of protein powder and a balanced diet. Researchers recommend maximizing your protein intake from supplements to about 25-50g per day. All the protein powders in this list fall within that range.

Top Protein Powder Brands

Well-known protein powder brands have very different approaches to product development. For example, some brands offer powders in large 2kg tubs, while others only provide 500g packets. However, smaller packages may offer higher concentrations, meaning you can get equivalent or even more protein per serving. To make your choice easier, I've noted the servings per container for each protein powder on this list.

Below are 15 protein powders ranked from lowest to highest cost per serving. Use this information to determine how much protein you’re getting for each dollar spent. I’ve also specified the cost per gram of protein, which is helpful to understand which brands offer the most protein for your money. Ideally, you should choose a protein powder that strikes a good balance between low cost per serving and low cost per gram of protein, meaning you get the most protein for the least amount of money.

Protein Powder Comparison Table in Singapore

Name	Best for	Price per serving	Highlights
Nutricost, Whey Protein Concentrate, Unflavoured (5 lb / 2.268 kg)	Budget-friendly daily use	S$1.09	Rich whey and strong value per serving
Nutricost, Whey Protein Isolate, Unflavoured (5 lb / 2.27 kg)	Lean muscle and weight loss	S$1.35	High protein, nearly zero fat and carbs
EVLution Nutrition, 100% Whey Protein, Double Rich Chocolate (5 lb / 2.268 kg)	Post-workout recovery support	S$1.59	BCAAs and added glutamine blend
NOW Foods, Sports, Pea Protein, Pure Unflavoured (2 lbs / 907 g)	High-protein vegan diet	S$1.74	Versatile and hypoallergenic plant protein
Optimum Nutrition, Gold Standard 100% Whey, Double Rich Chocolate (5.05 lb / 2.29 kg)	Taste and solubility	S$1.93	Smooth texture with consistent flavor
California Gold Nutrition, Sport, Whey Protein Isolate, Unflavoured (1 lb / 454 g)	Clean shake, no additives	S$2.69	No sugar or fillers
California Gold Nutrition, Sport, Whey Protein Isolate, Very Vanilla (2 lb / 907 g)	Low-calorie flavored option	S$3.00	Sweet flavor without added macros
Orgain, Organic Protein Powder, Creamy Chocolate Fudge (2.03 lb / 920 g)	Silky texture without dairy	S$2.91	Smooth plant blend without grittiness
Orgain, Organic Protein Powder, Plant Based, Vanilla Bean (2.03 lb / 920 g)	Great for smoothies and green mixes	S$2.91	Effectively masks vegetable flavor
Garden of Life, RAW Organic Protein, Unflavoured (560 g)	Pure plant nutrition	S$2.92	Contains probiotics and natural enzymes
Biochem, 100% Whey Isolate Protein Powder, Vanilla (1.8 lbs / 816 g)	Keto diet	S$2.92	No sugar, light texture
NOW Foods, Sports, Whey Protein Isolate, Unflavoured (1.2 lbs / 544 g)	Simplified product	S$3.01	No artificial additives
Thorne, Whey Protein Isolate, Chocolate (1.99 lb / 906 g)	Competitive athletes	S$3.43	NSF certified for Sports
Isopure, Zero Carb Protein Powder, Unflavoured (1 lb / 454 g)	Strict low-carb diet	S$3.53	No carbs, transparent drink
Dymatize, ISO100 Hydrolyzed Protein, Gourmet Chocolate (5 lb / 2.3 kg)	Rapid recovery	S$4.00	Hydrolyzed for quick digestion

1. Nutricost, Whey Protein Concentrate, Unflavoured (5 lb / 2.268 kg): This is the most economical way to supplement your daily protein intake. Offering up to 25g of protein per serving, this powder is a budget-friendly choice for those looking to save. It has a slightly higher fat content, providing a more natural milk flavor, making it great for those watching their expenditures.

Protein type: Whey Protein Concentrate
Servings per container: 71
Protein per serving: 25g
Saturated fat per serving: 1.5g

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