Protein Powder

FILTER

Reviewed by Louisa Giampaolo, Dietitian, on 9 June 2026

Protein Powder

Shop protein powder at Elite Supps. Protein is the foundation of building and recovering muscle, and a good powder is the easiest, most cost-effective way to hit your daily target. With one of Australia's biggest ranges - whey, isolate, concentrate, casein, vegan, collagen and mass gainer - there is a protein here for every goal, diet and budget. Every member of our team is a certified nutritionist, so you can choose with confidence.

What Is Protein Powder, and Do You Need It?

Protein powder is simply concentrated protein - from milk (whey and casein), plants (pea, rice, soy) or collagen - dried into an easy-to-mix powder. It is food, not a magic potion: a convenient way to top up the protein you would otherwise get from meals. You do not strictly need it, but most active people find it the simplest, most affordable way to reach a higher protein target without cooking and eating all day. If your diet already delivers enough protein from whole foods, that is great - a powder just fills the gap when appetite, time or training demands get in the way.

Shop Protein Powder by Type

Why Protein Matters for Muscle

Resistance training creates tiny tears in your muscle fibres; protein provides the amino acids your body uses to repair them stronger. This process - muscle protein synthesis - is switched on by training and amplified when you eat protein afterward (7, 11). The amino acid leucine plays a key triggering role (10), which is why higher-quality, leucine-rich proteins like whey are so effective. Studies consistently show that pairing a quality protein with resistance training improves strength and lean body composition over time (9, 13).

Whey, Casein and the Rest: Which to Choose

The main difference between protein types is how fast they digest. Whey is fast-absorbing - amino acids hit your bloodstream quickly, making it ideal around training (7, 11). Casein digests slowly, feeding muscles over several hours, which suits overnight recovery and longer gaps between meals (3, 12). Hydrolysed whey is pre-digested for the fastest absorption and has been shown to support faster recovery of muscle force after hard sessions (8). Many people use whey around workouts and casein before bed - and a blend of the two gives you both.

Protein for Weight Management

Protein is the most filling of the three macronutrients. Whey in particular has been shown to increase satiety and reduce appetite compared with carbohydrate, casein or soy (1, 2, 4), and a higher-protein intake can support fat loss and better body composition while preserving muscle in a calorie-controlled diet (12, 14, 15). That is why a lean protein shake is such a useful tool when you are cutting - it helps you stay full and hit your protein target on fewer calories.

Plant vs Animal Protein

Whey is often called the gold standard for muscle building, but modern plant proteins have closed the gap. A blend of pea and rice protein delivers an amino acid response comparable to whey (16), and pea protein has been shown to build muscle thickness during resistance training on par with whey (20). Pea is also easy to digest (18), while hemp offers a wholefood profile with fibre and omega fats (17). If you are dairy-free, vegan, or simply find whey heavy, a quality plant blend is a genuinely effective choice - browse our full vegan and plant-based range.

Protein for Your Goal

The best protein is the one that fits your goal:

  • Build muscle - a whey blend or concentrate is the classic, great-value choice.
  • Lean out or cut - a low-calorie whey isolate or fat-loss protein.
  • Gain weight - a high-calorie mass gainer.
  • Plant-based - a vegan pea-and-rice blend.
  • Overnight recovery - slow-release casein before bed.
  • Skin, hair and joints - collagen.

How Much Protein Do You Need?

A common evidence-based guide for active people is around 1.6 to 2.2 grams of protein per kilo of body weight a day, with higher total intake supporting better body composition alongside training (14). Most people get some from food and top up the rest with one or two shakes of 20 to 25 grams each. Protein powder is a convenient supplement to a balanced diet, not a replacement for whole foods.

Are Protein Powders Good for You, and Safe?

For healthy people, a quality protein powder is a safe, convenient food (21) - it is just concentrated protein, and used sensibly it simply helps you reach your daily target. You may have seen headlines asking whether protein is bad for your kidneys: that concern applies to people who already have kidney disease, not healthy individuals. To shop smart, stick to reputable brands, check the protein per serve and the sugar, and if you compete in a tested sport choose a batch-tested product. Remember a powder complements a balanced, whole-food diet - it is a supplement, not a replacement for real meals. If you have a medical condition (including kidney problems), are pregnant or breastfeeding, or take medication, check with your GP or pharmacist first.

How to Choose a Protein Powder

There is no single best protein powder for everyone - the best one is a quality protein you enjoy and will take consistently, matched to your goal. Building muscle on a budget? A whey blend or concentrate. Cutting or watching carbs? A lean whey isolate. Plant-based or dairy-free? A vegan blend. Struggling to gain weight? A mass gainer. Then check the protein per serve (aim for 20-25g), the sugar, and any dietary needs - and pick a flavour you will actually enjoy, because consistency is what gets results. For a shortlist of our most popular, dietitian-reviewed picks, see our top 10 protein powders, or our certified nutritionists can match one to your goal in-store or online.

Why Buy from Elite Supps

  • Every member of our team, online and in all our stores, is a certified nutritionist, so expert advice is always free.
  • One of Australia's biggest ranges of protein powder, from local and global brands.
  • More than 140 stores nationwide, plus fast online delivery and same-day dispatch.
  • Family-owned, with competitive prices and regular deals.
  • Flat-rate shipping Australia-wide, and free delivery on orders over $150.
  • A 30-day money-back guarantee on your order.

Explore More

Not sure where to start? See our top 10 protein powders, or browse protein bars and ready-to-drink protein. Our certified nutritionists can help. References for the research cited above are listed below.

FAQ

What is the best protein powder?

It depends on your goal. Whey is the most popular all-rounder and a gold standard for muscle building thanks to its fast absorption and high leucine content (7, 11); a lean whey isolate suits cutting; casein is best overnight; and modern vegan blends build muscle comparably to whey (20). See our dietitian-reviewed top 10 for standouts in each.

How much protein powder should I take?

A common evidence-based guide for active people is around 1.6 to 2.2 grams of protein per kilo of body weight a day, with higher total intake supporting better body composition alongside training (14). Most people use one or two scoops of 20-25g a day to top up what they get from food.

When should I drink a protein shake?

Muscle protein synthesis is heightened after resistance training, so a fast-absorbing whey around your workout is a popular choice (7, 11). That said, total daily protein matters most - any time you need to top up works, including a slow-release casein before bed for overnight recovery.

Whey or vegan protein?

Both build muscle effectively. Whey is fast-absorbing and excellent value; a quality plant blend (such as pea and rice) delivers a comparable amino acid response and muscle-building result (16, 20), and suits dairy-free and plant-based diets. Choose by your diet, digestion and taste.

Where can I buy protein powder in Australia?

Right here at Elite Supplements, with one of the country's biggest ranges of whey, isolate, casein, vegan and mass gainer. Our certified nutritionists can help you choose. Shop online for fast delivery and same-day dispatch, or visit any of our 140+ stores nationwide.

Are protein powders good for you?

For healthy people, a quality protein powder is a safe, convenient way to top up protein - it is just concentrated food. It works best alongside a balanced, whole-food diet rather than replacing meals. Stick to reputable brands and the protein per serve you need.

Do you really need protein powder?

No - you can get all your protein from food. But a powder is the easiest, most affordable way to hit a higher protein target when cooking and eating enough is hard. Think of it as a convenient top-up, not a requirement.

Is protein powder safe for your kidneys?

For healthy people, protein powder at sensible intakes is well tolerated. Concerns about protein and kidney health apply to people who already have kidney disease - if that is you, or you have another medical condition, are pregnant or breastfeeding, or take medication, talk to your doctor first.

What ingredients are used in protein powder?
Protein powder's primary ingredients include protein sources (e.g. whey, casein, soy), flavouring, and added nutrition such as vitamins, minerals, and creatine. You can find the list of ingredients in a protein powder on their packaging so you know what exactly you're putting into your body.
Where can I find the nutritional content in protein supplements?

You can find the nutritional content of protein supplements on the back of their packaging or tub.

 

At Elite Supps, we try our best to provide our customers with full transparency on our products' nutritional content and ingredients. As a result, we add the ingredients and nutritional content of our protein powders under the 'nutritional information' tab on all of our product pages. Alternatively, you can contact our customer service team for more nutritional details on a specific protein powder you're after.

How long can I store protein powder?
Most protein powders can be stored for 12 to 24 months without expiring. However, to ensure your protein powder has the longest shelf-life possible, seal it in an airtight container and keep it a cool, dry space away from direct sunlight and humidity. Also keep in mind that opened protein powders may expire within 12 months due to exposure to air and moisture.

References

1. Chungchunlam, S. M., et al (2014). Effect of whey protein and glycomacropeptide on measures of satiety in normal-weight adult women. Appetite, 78, 172-178. https://doi.org/10.1016/j.appet.2014.03.027

2. Veldhorst, M. A., et al (2009). Dose-dependent satiating effect of whey relative to casein or soy. Physiology & behavior, 96(4-5), 675-682. https://doi.org/10.1016/j.physbeh.2009.01.004

3. Bendtsen, L. Q., et al (2014). Effects of hydrolysed casein, intact casein and intact whey protein on energy expenditure and appetite regulation: a randomised, controlled, cross-over study. The British journal of nutrition, 112(8), 1412-1422. https://doi.org/10.1017/S000711451400213X

4. Pal, S., & Ellis, V. (2010). The acute effects of four protein meals on appetite and energy intake in lean men. The British journal of nutrition, 104(8), 1241-1248. https://doi.org/10.1017/S0007114510001911

7. Tipton, K. D., et al (2004). Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Medicine and science in sports and exercise, 36(12), 2073-2081.

8. Buckley, J. D., et al (2010). Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. Journal of science and medicine in sport, 13(1), 178-181. https://doi.org/10.1016/j.jsams.2008.06.007

9. Cribb, P. J., et al (2006). The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. International journal of sport nutrition and exercise metabolism, 16(5), 494-509. https://doi.org/10.1123/ijsnem.16.5.494

10. Kimball, S. R., & Jefferson, L. S. (2006). Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. The Journal of nutrition, 136(1 Suppl), 227S-31S. https://doi.org/10.1093/jn/136.1.227S

11. Tang, J. E., et al (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of applied physiology, 107(3), 987-992. https://doi.org/10.1152/japplphysiol.00076.2009

12. Pal, S., et al (2014). Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial. European journal of clinical nutrition, 68(9), 980-986. https://doi.org/10.1038/ejcn.2014.84

13. Sharp, M., et al (2015). The effects of beef protein isolate and whey protein isolate supplementation on lean mass and strength in resistance trained individuals. Journal of the International Society of Sports Nutrition, 12(Suppl 1), P11. https://doi.org/10.1186/1550-2783-12-S1-P11

14. Campbell, W. W., et al (2015). Higher total protein intake and change in total protein intake affect body composition in middle-aged overweight and obese adults who perform resistance and aerobic exercise for 36 weeks. The Journal of nutrition, 145(9), 2076-2083. https://doi.org/10.3945/jn.115.213595

15. Baer, D. J., et al (2011). Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. The Journal of nutrition, 141(8), 1489-1494. https://doi.org/10.3945/jn.111.139840

16. Minevich, J., et al (2015). Digestive enzymes reduce quality differences between plant and animal proteins: a double-blind crossover study. Journal of the International Society of Sports Nutrition, 12(Suppl 1), P26. https://doi.org/10.1186/1550-2783-12-S1-P26

17. House, J. D., Neufeld, J., & Leson, G. (2010). Evaluating the quality of protein from hemp seed products through the use of the protein digestibility-corrected amino acid score method. Journal of agricultural and food chemistry, 58(22), 11801-11807. https://doi.org/10.1021/jf102636b

18. Overduin, J., et al (2015). NUTRALYS pea protein: characterization of in vitro gastric digestion and in vivo gastrointestinal peptide responses relevant to satiety. Food & nutrition research, 59, 25622. https://doi.org/10.3402/fnr.v59.25622

20. Babault, N., et al (2015). Pea protein oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, placebo-controlled clinical trial vs. whey protein. Journal of the International Society of Sports Nutrition, 12(1), 3. https://doi.org/10.1186/s12970-014-0064-5

21. Jager, R., et al (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8