Before choosing a tub, be clear on one thing: protein powder only makes sense if you cannot reach your daily target with food. If you already eat enough chicken, eggs, legumes and dairy, save the money. If you fall short, it is the most convenient and affordable way to close the gap.
Types of protein powder
| Type | Digestion | Ideal for | Notes |
|---|---|---|---|
| Whey concentrate | Fast | General use | Best quality-to-price ratio |
| Whey isolate | Fast | Lactose intolerant, cutting | Less lactose and fat, more expensive |
| Casein | Slow | Before bed | Sustained release |
| Vegan (pea/soy/rice) | Medium | Vegans | Blends = complete profile |
How to choose a good product
- 20-25 g of protein per serving as a minimum
- Short ingredient list (protein + flavourings, not much else)
- Little added sugar (check the label per 100 g)
- If lactose-intolerant: isolate or plant-based
- Brand with quality controls; distrust suspiciously low prices
Renzy tells you how much protein you have had today versus your target, so you know whether you really need a shake or whether you have already hit it with food.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
Practical summary: if you are short on protein at the end of the day, a shake solves it in 30 seconds. If you are already hitting it with food, it adds nothing. Use Renzy to find out which camp you are in before spending on supplements.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
