The first question to ask before buying any protein powder is the one nobody asks: do you actually need it? UK NHS recommends 0.75g/kg/day for general adults. For a 75kg person, that's 56g of protein a day, which is roughly two protein-rich meals. Most adults eating a normal mixed diet hit this without thinking about it. Protein powder is a useful supplement for people doing serious strength training; for everyone else, it's mostly an expensive way to drink milk.
For UK adults who actually do strength training and want supplementation, the second question is whether the brand premium is worth it. The answer is mostly no. Whey protein at the value tier from Myprotein or Bulk costs £30-£50/kg. Premium brands at £80-plus a kilo offer marginal benefits — slightly better mixability, marginally cleaner taste, no meaningful improvement in the protein itself.
What actually matters in protein powder
Three things, and the rest is marketing:
- Protein content per serving — typically 20-25g per 30g scoop; verify on the label, the labels lie surprisingly often
- Source quality — whey concentrate (cheaper, slightly less pure) versus whey isolate (purer, marginally more expensive); both work
- Mixability and taste — quality at the value tier is now adequate, which wasn't true five years ago
What the marketing wants you to focus on but matters less: "premium" sourcing claims beyond verified food safety; specific flavour variety; brand prestige; claims about "anabolic recovery" or specific training outcomes that no powder reliably delivers.
The four worth knowing
Myprotein Impact Whey at £35-£50/kg list, frequently £25-£35 during sales (which is most of the time, honestly). UK's most-sold protein powder. Whey concentrate, 21g protein per 30g scoop, broad flavour range. The default for UK strength trainers wanting value.
Bulk Pure Whey at £35-£50/kg. Direct competitor to Myprotein at similar quality and price tier. Effectively interchangeable; pick whichever has the better current sale price.
Optimum Nutrition Gold Standard at £60-£90/kg. Established US-headquartered brand widely available in the UK. Whey isolate base; cleaner profile than concentrate; meaningful price premium. Worth it if you specifically want isolate or trust the brand.
Form Performance Protein (plant-based) at £40-£70/kg. Soy and pea blend, environmentally-led brand. The right answer for UK adults wanting plant-based without the chalky-soy-shake experience that put a lot of people off plant protein in 2019.
For lactose-sensitive adults specifically: Myprotein Impact Whey Isolate at £45-£60/kg.
How to actually pick
Strength training 3-plus times a week, want value: Myprotein Impact Whey during sales. £30-£35/kg gets you 30-40 servings of 25g protein each.
Specifically lactose-sensitive: whey isolate at £45-£60/kg.
Plant-based: Form or Bulk Vegan Protein at £45-£60/kg.
Casual training (1-2 sessions a week): you probably don't need protein supplementation at all. Adequate dietary protein from a typical UK diet covers most training recovery needs at this volume.
What I'd swerve: premium brands at £80-plus a kilo unless you specifically need a niche feature (lactose-free, organic certified, etc.) — the protein quality is essentially the same; you're paying for marketing.
How much protein do you actually need
The honest numbers, for a 75kg adult:
- General maintenance (NHS 0.75g/kg): 56g/day = roughly two protein-rich meals
- Strength training optimisation (1.6-2.2g/kg during active training): 120-165g/day = 4-5 protein-rich meals, or 3 meals plus 1-2 protein shakes
For UK adults doing only cardio: dietary protein from a normal diet (eggs, chicken, fish, dairy, legumes) generally covers needs without supplementation.
For UK adults doing minimal exercise: protein supplementation is rarely justified.
The other supplements actually worth considering
Beyond protein, two evidence-based supplements for strength athletes:
- Creatine monohydrate — the most evidence-supported sports supplement that exists. £15-£25 for 250g, which lasts 6-9 months at 5g/day.
- Vitamin D — relevant for UK adults particularly during October-March (covered in our supplements article).
What I'd skip: BCAAs (redundant if protein intake is adequate); pre-workouts (typically caffeine and sugar at high markup, which you can replicate for £2 with a coffee); test boosters (poor evidence base, expensive, mostly placebo).
This article is general consumer information for UK adults, not nutritional advice. Consult a UK nutritionist or GP for specific needs.
Affiliate disclosure: Morningfold has affiliate partnerships with Myprotein, Bulk, Optimum Nutrition, and Form. See editorial standards.