Best protein for beginners

Protein is an essential aid for anyone starting their fitness journey or starting to actively participate in sports (running, cycling, etc.). Adequate protein intake not only supports muscle growth and regeneration , but also plays a key role in metabolism , maintaining bone health , and overall well-being .

In addition, a protein drink will make it much easier to achieve the recommended daily protein intake per kilogram of body weight, because in just a few moments you will receive as much quality protein and essential amino acids as from one large meal .

While it may seem like there are so many protein supplements on the market that it can be difficult to navigate, the opposite is true. Here's a simple guide to help you understand which protein is best for you as a beginner and how to incorporate them into your diet.

Best protein for beginners

You will achieve a positive effect from protein drinks with regular and long-term use. So from my experience, I can advise beginners on one crucial thing. The best protein is the one that you like for a long time, does not leave an aftertaste in your mouth , does not cause digestive problems and has a natural composition without artificial sweeteners, dyes, flavors, and other ingredients.

Whey Proteins

Whey protein production is now a traditional process in which whey proteins are concentrated and then dried. These are proteins of animal origin that offer high-quality proteins with a full amino acid profile including BCAA (Valine, Leucine, Isoleucine).

Whey Protein Concentrate (WPC)

In my opinion, this is an ideal protein for beginners, mainly due to its taste , balanced amino acid profile and good digestibility . WPC whey proteins are often marked with a number, for example "80" , "70" . This number indicates the percentage of protein per 100 g of pure concentrate (without flavorings and other substances). As a standard, you will find WPC 80 proteins, which are by far the most popular due to their excellent price-performance ratio.

Whey concentrates WPC usually contain 6-8% fat and carbohydrates (milk sugar lactose) and for this reason they also taste better than whey isolates or hydrolysates . Some WPC proteins are also marked with CFM protein , which indicates a specific filtration method (i.e. how the proteins were separated from the whey concentrate).

WPC protein is great after training or at any time during the day (e.g. snack) to supplement the recommended protein intake per kilogram of body weight.

Benefits of whey concentrate in points:

• it tastes very good
• very easy to digest
• contains a large amount of high-quality protein peptides
• contains the full spectrum of essential amino acids
• has a high concentration of BCAA (Valine, Leucine, Isoleucine)
• is rich in calcium

Clear Whey Protein

Clear Whey Isolate is a clear protein drink that is the ideal choice for those looking for a refreshing alternative to traditional whey concentrates. Clear proteins are also made from whey, but have a higher degree of filtration . The result of the process is a very pure protein isolate that is free of almost all residual substances. It therefore has 0% fat and 0% residual carbohydrates - lactose.

Although the protein contains residual lactose, its concentration is so small that this drink can in some cases cause problems even for people with increased intolerance . In addition, Clear whey lacks the typical milky taste and therefore pairs very well with fruity citrus flavors that refresh . It is mixed with 300 ml of cold water, which makes it an ideal protein lemonade, thanks to which you can tasty supplement both proteins and quench your thirst . It is suitable for aerobic athletes and strength athletes.

Benefits of pure protein in points:

• does not have a typical milky taste
• it is refreshing
• very easy and quickly digested
• contains a higher amount of protein per 100 g than concentrate
• fat and carbohydrate content hovers around 0%
• contains the full spectrum of essential amino acids
• has a high concentration of BCAA (Valine, Leucine, Isoleucine)

Plant proteins

Plant-based proteins like soy , pea , or hemp protein are great for those avoiding animal products and looking for a complete source of amino acids . It's not true that these proteins don't contain the full amino acid spectrum, but their utilization by the body is usually lower.

The second possible disadvantage of plant proteins is their taste . In case of choice , I recommend following the reviews and first ordering a test package with a few samples of different flavors. Also pay attention to the price, the production of soy, pea or hemp protein is no more expensive than the production of whey protein. In terms of price, plant protein should not cost significantly more than classic whey proteins - isolates.

Protein Nut Butters

Protein spreads and nut butters are perfect for their multifunctionality and taste, and as such I can recommend them to beginners as a supplemental source of protein. Nut butters enriched with protein not only offer an excellent taste and creamy consistency , but are also a complete source of energy. They are very easy to include in your diet.

You can pair them with pastries, fruit, smoothies or as part of healthy recipes. They are also ideal for those with increased caloric expenditure (cyclists, runners). Nut butters are rich in quality fats and if you don't want to lose weight and need enough energy for your sport, even a small portion will help you maintain energy levels.

How and when to consume protein

Depending on your total recommended protein intake per kilogram of body weight (your weight in kg x constant 1.6 if you want to build muscle mass), mix 1-3 servings of protein per day. But always make sure to eat a varied and balanced diet with protein-rich foods , as you should primarily get your protein from it.

• After training: The ideal time to consume protein is after exercise. The body begins to regenerate and by consuming protein you will support the start of regeneration.
• During the day: incorporating protein into your breakfast or as part of your snacks helps maintain steady energy levels and supports muscle recovery.
• Protein is not consumed immediately before training .

Protein, its composition and the meaning of "Clean Label"

When choosing a protein supplement, look for products with a clean formula , free of unnecessary additives (e.g., thickeners) and artificial ingredients (artificial flavors, sweeteners). You can determine a “clean label” by reading the ingredients of any product.

If a product contains substances that you are unable to easily identify or contains artificial ingredients , it is not a product that has a clean composition and as such I do not recommend buying it. There are many products on the market that offer natural compositions and maintain perfect functionality and taste - one such brand is hyve .

Conclusion

Whether you prefer whey protein , plant-based alternatives , or protein-enriched nut butters , the key is to find a product that suits your lifestyle, taste preferences, and long-term athletic goals.

In the article, I intentionally did not mention other protein variants such as hydrolysate , beef hydrolysate, salmon protein , casein , etc. because these are very specific products with specific properties that beginners do not need to deal with.

With a regular diet, long-term training, and adequate protein intake per kilogram of body weight, you can achieve your health and fitness goals. Always pay attention to the ingredients of the products you buy.