Looking to lose weight, gain muscle, or simply bump up your protein? This ultimate Protein Powder Guide for beginners will give you the scoop on everything you need to know!
If you found this guide to be helpful then you'll also find these to help you, Eating Clean For Beginners, Protein Powder As A Flour Substitute, and Does Protein Powder Go Bad?
In This Post You'll Find:
Y'all know by now how much I love my protein powder. With such a busy schedule, it can be difficult to find time to achieve my macros (with food that's both healthy and easy to whip up).
In this protein powder guide, I will share both what I tend to use protein powder for and what the basics of using protein powder are. As well as that, in this protein powder guide, I will share helpful tips as well as important information for understanding protein powder.
That's where this protein powder guide comes in! Because I am a big advocate of CLEAN protein powder (especially in my protein pancakes recipe), I get asked a lot of questions about protein powder, so here is my official protein powder guide...
What Is Protein Powder?
Protein powder is a condensed and powdered form of protein, made from either animal or plant sources. It can be created from eggs or milk (whey and casein). Or, if vegan, you can find protein powder made from peas, rice, soybeans, potatoes, and hemp.
Protein powder is commonly included in shakes and smoothies and enjoyed by people who are either trying to build muscle, lose weight, and/ or get more protein.
You must try my Peach Protein Shake and Blueberry Protein Shake if you get the chance. And here are 5 High Protein Fruit Smoothie Recipes. These are perfect for getting some protein in, so follow this protein powder guide, and in no time will you master how to use protein powder. You might learn it so well you teach your own protein powder guide.
What Are The Different Types?
You can get protein powder from plant or animal sources.
Here are the 4 main types...
- Whey protein: The most common protein powder in the market! Whey protein is a complete protein that originates from milk. It's actually a direct by-product of the cheese-making process (which I always found super interesting).
- Casein protein: Casein is a slow-releasing protein so it's often taken to help with muscle recovery. It also releases amino acids, slowly but consistently, over time.
- Egg Protein: Generally made from egg whites, nixing the yolks. It's popular because egg whites provide high amounts of protein and an amino acid called leucine.
- Plant protein: You've got many options if you're following a vegan lifestyle. Plant derived protein powders include soy, hemp, pea, rice and pumpkin.
How Do You Use Protein Powder?
Protein powder is used as a protein supplement, meaning it helps to increase total protein intake.
Protein powder can be mixed with water or milk and added to a smoothie or other recipes. We're talking Protein Smoothies, Protein Pancakes, and baked goods...see how creative you can get. You can even use Protein Powder As A Substitute For Flour.
I've made dozens of goodies like Peanut Butter Protein Cookies, No Bake Chocolate Peanut Butter Protein Bars, High Protein Lemon Blueberry Pancakes. And it doesn't stop there...
Which Protein Powder Should I Use?
So you've finally decided that protein powder is something you'd like to try. Yay! But a single trip to the supplement aisle has you feeling completely overwhelmed. Yikes!
Any of the protein powders will work well for you (whey, casein, egg, plan-based) as long as you avoid the sugars and artificial ingredients! Delve deeper by reading this post; The 4 Best Protein Powders and How to Choose a Good One.
If dairy doesn't agree with you, or you prefer plant-based products, I recommend using a vegan protein, like soy, hemp, pea, rice, pumpkin powder, and more. Check my Ultimate Guide to The Best Vegan Protein Substitutes for more helpful info.
Cleanish Plant-Based Protein isn’t just another protein powder — it’s a clean, powerful way to fuel your body with what it truly needs. Made from high-quality pea protein, it delivers a complete amino acid profile without any dairy, gluten, or artificial additives. Whether you shake it with cold water for a smooth, delicious boost or blend it into your favorite smoothie, it mixes easily and tastes great without the chalky texture you might expect from plant proteins. It’s third-party tested, free from common allergens, and crafted to support real results — helping you stay full, hit your protein goals, and feel your best without the junk. Clean ingredients. Clean flavor. Clean fuel. That’s the Cleanish promise.
FAQs
Is Protein Powder Healthy?
Protein powder has been determined to be a good tool for weight loss an muscle growth. However, not all proteins are created equal, so it's important to find one that has simple, mostly clean ingredients.
As a general rule, I try to avoid added sugars and any kind of artificial flavoring. Check the label to Avoid Hidden Sugars because I've seen powders that contain as much as 23 grams of sugar per scoop.
What Protein Powder Is Best For Beginners?
If you're a beginner who's aiming to increase muscle mass and get lean, I generally recommend trying out whey protein and plant-based protein to see what you prefer.
I look for simple ingredients and a good texture. You'll quickly see not all proteins are created equal, and some taste much better than others.
