Protein powder options

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Olorin

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Hi my children

I need some advice. I'm trying to increase my daily protein intake after having a fairly low protein intake for years. I'm slim, but naturally muscular but I'm actively trying to put on muscle now so I'm trying to take my protein seriously but I'm running into some roadblocks.

Currently eating chicken breast as my main protein - I have a chicken breast for lunch, with lettuce and tomato in a wrap and my main meal incorporates chicken - chicken stir fry/ chicken pie or some other dish.

I want to add protein to my breakfast and I was looking at protein powder options and it's all very confusing because you have Whey protein and Whey Isolate, and then you have Vegan protein. But the cheapest protein source I can find that has a decent amount is Vegan :

www.my-wellness.co.za

My Wellness Soy Protein Isolate

My Wellness Soy Protein Isolate 460g is an effective and affordable way to supplement your protein requirements. Great for athletes, vegans and for bodybuilders this versatile product can also be used in smoothies.
www.my-wellness.co.za www.my-wellness.co.za
www.my-wellness.co.za

My Wellness Pure Pea Protein

My Wellness Pure Pea Protein is among the most hypoallergenic of all protein powders. Pea protein powder provides a convenient source of protein and nutrients for vegetarians and others who follow restricted diets. It's plant based an easier to digest than dairy based protein alternatives.
www.my-wellness.co.za www.my-wellness.co.za

I can get Pea or Soy protein powder 1KG for less than R250 and it gives 85g protein per 100g. I can't find anything that comes close for that kind of price. So I'd like to get your advise/opinion on whether this would be a good protein for me to get to meet my protein goals.
 
Whey powder is generally better because it's a complete protein with all 9 essential amino acids (also only useful if you are trying to build mass), most plant proteins aren't complete proteins (soy is through), though you can mix plant proteins together to get a comparable stack to whey (doesn't taste as good imo.)

I generally use either the clicks purified protein it's R380 for 31 servings and often on special or nutritech 1kg (28 servings) (about the same price) is often on special at takelot or checkers.

That said nothing wrong with the plant proteins listed above and as long as you build a complete protein stack it will still help with muscle hypertrophy, I doubt it will taste great through.
 
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MattyW said:
Whey powder is generally better because it's a complete protein with all 9 essential amino acids (also only useful if you are trying to build mass), most plant proteins aren't complete proteins (soy is through), though you can mix plant proteins together to get a comparable stack to whey (doesn't taste as good imo.)

I generally use either the clicks purified protein it's R380 for 31 servings and often on special or nutritech 1kg (28 servings) (about the same price) is often on special at takelot or checkers.

That said nothing wrong with the plant proteins listed above and as long as you build a complete protein stack it will still help with muscle hypertrophy, I doubt it will taste great through.
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If I go to ChatGPT it says Soy protein is the closest to Whey for muscle building. It's not like I'm not eating other protein during the day, I just want to boost my protein intake, so 3 tablespoons worth is almost 30g of protein. In an overnight oats, 40g of oats, with 1TB of Chia seeds, and 3/4 cup milk, I'm already over 40g protein for breakfast. For the taste, I can add bananas, or frozen fruits, or whatever.

I just wonder why people don't talk more about soy protein given how cheap it is. It's the cheapest protein I think you can get for the money. R240 for 1kg and for every 100g you get 85g of protein.
 
I've discovered trying to meet protein goals is not cheap. I've basically doubled how much chicken I buy a month - I used to buy 4 packs of chicken breasts (4 breasts in a pack) one pack per week. Now I've doubled that and it's still not enough.

I went from toast and honey for lunch to a chicken breast, lettuce/tomato wrap. Trying to take my nutrition more seriously.
 
For breakfast eggs and nuts are good. Just keep an eye on the fats with nuts.

The powders are great as an additional source for when you don't have time to prep a proper meal or couldn't get to the store etc.
 
Depends on what else you are eating, I did carnivore for 2 years (not anymore) and ate just meat, dairy, coffee, salt and water lost about 20kgs and I found I was spending substantially less money on food than I am doing now that I am not carnivoring anymore. Chicken is great cheap protein, Tuna as well (almost always on special at checkers 3 tins for R50), Greek yogurt and cottage cheese are also great, if you can get a 5kg tub of cottage cheese it can take care of extra protein needs for months.
 
Olorin said:
If I go to ChatGPT it says Soy protein is the closest to Whey for muscle building.
Click to expand...
Whey is about 40% higher than soy in BCAA's which you want for optimal muscle growth and recovery. Its no brainer. Soy and pea protein is also very low in methionine which is an essential amino acid that you don't want to skimp on.
 
Sensorei said:
Whey is about 40% higher than soy in BCAA's which you want for optimal muscle growth and recovery. Its no brainer. Soy and pea protein is also very low in methionine which is an essential amino acid that you don't want to skimp on.
Click to expand...
Isn't the most crucial factor for muscle growth overall protein intake? If I get enough from Pea or Soy, why wouldn't that be beneficial?

Whey protein is like double the price. And am I going to notice a difference after 3 months of taking Whey with a similar protein intake vs Soy/Pea protein? The studies I've seen online don't seem to show significant difference when it comes to muscle building.

I get that on paper vegan protein is not a 1:1 for Whey, the question is, does it really matter ultimately in a real world scenario? We can play percentages, but if you're on a very tight budget, what are you really missing?
 
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Olorin said:
Isn't the most crucial factor for muscle growth overall protein intake? If I get enough from Pea or Soy, why wouldn't that be beneficial?

Whey protein is like double the price. And am I going to notice a difference after 3 months of taking Whey with a similar protein intake vs Soy/Pea protein? The studies I've seen online don't seem to show significant difference when it comes to muscle building.

I get that on paper vegan protein is not a 1:1 for Whey, the question is, does it really matter ultimately in a real world scenario? We can play percentages, but if you're on a very tight budget, what are you really missing?
Click to expand...
Sufficient protein and resistance training are the most important factors by far (like 95% of your results are from this) but if you want to optimize then whey is just better as it has more BCAA's and a complete protein profile.

Here's what Gemini says about it:

Yes, you can still build muscle with incomplete proteins, but it's less efficient than with complete proteins because you need to consume larger quantities to get all the essential amino acids your body requires for muscle protein synthesis. The best approach is to combine different incomplete protein sources, like beans and rice, to create a complete amino acid profile or include high-quality complete proteins in your diet to ensure your body has the necessary building blocks for muscle growth.

How Incomplete Proteins Affect Muscle Building
  • Essential Amino Acids are Key: Muscle building and repair, known as muscle protein synthesis, requires all nine essential amino acids.

  • Incomplete Proteins are Lacking: An incomplete protein source is low in at least one essential amino acid.

  • Reduced Efficiency: Without all the necessary amino acids, the process of building muscle is less efficient, and you won't build muscle as quickly as you would with a complete protein source, notes Frog Fuel.
Strategies for Building Muscle with Incomplete Proteins
  • Combine Incomplete Proteins:
    You can get all the essential amino acids by combining different incomplete protein sources throughout the day.
    • Examples:
      • Beans and rice: is a classic pairing.

      • Peanut butter on multigrain bread: also works to provide a complete protein profile, says YouTube.
  • Increase Intake:
    You may need to consume larger quantities of incomplete proteins to get a sufficient amount of all the essential amino acids.

  • Incorporate Complete Proteins:
    To maximize muscle growth, make sure a good portion of your diet consists of complete proteins, such as those from animal sources like meat, eggs, and dairy.
Overall Considerations
  • Total Protein Intake Matters:
    The most crucial factor for muscle growth is consuming enough total protein each day.

  • Consult an Expert:
    For personalized dietary advice, especially if you're on a plant-based diet or have specific health conditions, consult with a registered dietitian or healthcare provider.
 
MattyW said:
Depends on what else you are eating, I did carnivore for 2 years (not anymore) and ate just meat, dairy, coffee, salt and water lost about 20kgs and I found I was spending substantially less money on food than I am doing now that I am not carnivoring anymore. Chicken is great cheap protein, Tuna as well (almost always on special at checkers 3 tins for R50), Greek yogurt and cottage cheese are also great, if you can get a 5kg tub of cottage cheese it can take care of extra protein needs for months.
Click to expand...
I guess before I just didn't spend much on food so when I found I had to up my budget significantly on protein it definitely takes a bit getting used to.

Apart from chicken for lunch, I'm eating chicken or mince for dinner. Chicken stir fry - that's one whole pack of chicken that lasts me 3 days of food. But I lower my rice intake and up my veggies, so it's high protein/veg with some brown rice. My other days, I'm eating scrambled eggs on toast for dinner - 4 jumbo eggs is like 30 grams protein + 2 pieces of toast, another 10g so about 40g for dinner.

Canned tuna is something I'd like to incorporate but I'm just concerned from a health perspective about eating more than 2 cans a week regarding mercury intake. Not sure if that is something to be concerned about or not. Otherwise I'd definitely get some cans.
 
Also one other thing to consider is whey powder is often on special, Dischem just had a sports nutrition special (sadly over already) of buy 2 get one free I got a free tub of protein powder. Clicks also often has sports nutrition specials and even on takealot there are often specials on creatine and whey powder.
 
MattyW said:
Sufficient protein and resistance training are the most important factors by far (like 95% of your results are from this) but if you want to optimize then whey is just better as it has more BCAA's and a complete protein profile.

Here's what Gemini says about it:

Yes, you can still build muscle with incomplete proteins, but it's less efficient than with complete proteins because you need to consume larger quantities to get all the essential amino acids your body requires for muscle protein synthesis. The best approach is to combine different incomplete protein sources, like beans and rice, to create a complete amino acid profile or include high-quality complete proteins in your diet to ensure your body has the necessary building blocks for muscle growth.

How Incomplete Proteins Affect Muscle Building
  • Essential Amino Acids are Key: Muscle building and repair, known as muscle protein synthesis, requires all nine essential amino acids.

  • Incomplete Proteins are Lacking: An incomplete protein source is low in at least one essential amino acid.

  • Reduced Efficiency: Without all the necessary amino acids, the process of building muscle is less efficient, and you won't build muscle as quickly as you would with a complete protein source, notes Frog Fuel.
Strategies for Building Muscle with Incomplete Proteins
  • Combine Incomplete Proteins:
    You can get all the essential amino acids by combining different incomplete protein sources throughout the day.
    • Examples:
      • Beans and rice: is a classic pairing.

      • Peanut butter on multigrain bread: also works to provide a complete protein profile, says YouTube.
  • Increase Intake:
    You may need to consume larger quantities of incomplete proteins to get a sufficient amount of all the essential amino acids.

  • Incorporate Complete Proteins:
    To maximize muscle growth, make sure a good portion of your diet consists of complete proteins, such as those from animal sources like meat, eggs, and dairy.
Overall Considerations
  • Total Protein Intake Matters:
    The most crucial factor for muscle growth is consuming enough total protein each day.

  • Consult an Expert:
    For personalized dietary advice, especially if you're on a plant-based diet or have specific health conditions, consult with a registered dietitian or healthcare provider.
Click to expand...

I've read this, but again I'm wondering how much of a difference whey protein makes vs something like pea protein isolate in a real world scenario over time when it comes to muscle building.

www.verywellhealth.com

Whey Protein vs. Pea Protein: Which Is Better for You?

Learn the differences and health benefits of pea protein and whey protein.
www.verywellhealth.com www.verywellhealth.com

There doesn't appear to be any conclusive evidence that whey is much better according to what I see online, but maybe there is a study that shows something.
 
Last edited:
Olorin said:
I've read this, but again I'm wondering how much of a difference whey protein makes vs something like pea protein isolate in a real world scenario over time when it comes to muscle building.

www.verywellhealth.com

Whey Protein vs. Pea Protein: Which Is Better for You?

Learn the differences and health benefits of pea protein and whey protein.
www.verywellhealth.com www.verywellhealth.com

There doesn't appear to be any conclusive evidence that whey is much better. Vegan is still much cheaper.
Click to expand...
From what I've seen (I went through a massive fitness youtube craze and watched a lot of the youtube fitness influencers for ages still watch https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg as I like Dr. Mike's voice great channel if you are interested in fitness in general) consistent resistance training and sufficient protein are like 95% of your results all the other optimizations like protein sources, pre workouts, L Glutamine exct. exct. are like the other 5% so wouldn't worry to much about it if you can't get all the most optimal recommendations like whey.
 
Olorin said:
I just came across this :

NPL Pro Gains 1kg Vanilla Cream : Amazon.co.za: Health & Household

NPL Pro Gains 1kg Vanilla Cream : Amazon.co.za: Health & Household
www.amazon.co.za

Not sure what everyone makes of it. Is this whey protein?
Click to expand...
That's for bulking when you wan to put on weight it has 80grams of carbs per serving as well, useful if you want to bulk up after a severe cut or if you want to put on serious weight otherwise I would rather look at one of the whey powders which has low carbs like this https://clicks.co.za/clicks_purifie...jok4MTWEvmvR0J8cUvGJl_4SmC896SbZqVAKKfdvw5pNN

In fact opening the link above I see clicks protein powder is on special as well.
 
MattyW said:
That's for bulking when you wan to put on weight it has 80grams of carbs per serving as well, useful if you want to bulk up after a severe cut or if you want to put on serious weight otherwise I would rather look at one of the whey powders which has low carbs like this https://clicks.co.za/clicks_purifie...jok4MTWEvmvR0J8cUvGJl_4SmC896SbZqVAKKfdvw5pNN

In fact opening the link above I see clicks protein powder is on special as well.
Click to expand...
Thanks, good catch! Definitely don't want to bulk.
 
MattyW said:
From what I've seen (I went through a massive fitness youtube craze and watched a lot of the youtube fitness influencers for ages still watch https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg as I like Dr. Mike's voice great channel if you are interested in fitness in general) consistent resistance training and sufficient protein are like 95% of your results all the other optimizations like protein sources, pre workouts, L Glutamine exct. exct. are like the other 5% so wouldn't worry to much about it if you can't get all the most optimal recommendations like whey.
Click to expand...
Thanks for your input. I do watch Dr Mike from time to time. Lately I've been following Dr Mike (Diamonds). South African dude. https://www.youtube.com/results?search_query=dr+mike+diaond
 
Olorin said:
Hi my children

I need some advice. I'm trying to increase my daily protein intake after having a fairly low protein intake for years. I'm slim, but naturally muscular but I'm actively trying to put on muscle now so I'm trying to take my protein seriously but I'm running into some roadblocks.

Currently eating chicken breast as my main protein - I have a chicken breast for lunch, with lettuce and tomato in a wrap and my main meal incorporates chicken - chicken stir fry/ chicken pie or some other dish.

I want to add protein to my breakfast and I was looking at protein powder options and it's all very confusing because you have Whey protein and Whey Isolate, and then you have Vegan protein. But the cheapest protein source I can find that has a decent amount is Vegan :

www.my-wellness.co.za

My Wellness Soy Protein Isolate

My Wellness Soy Protein Isolate 460g is an effective and affordable way to supplement your protein requirements. Great for athletes, vegans and for bodybuilders this versatile product can also be used in smoothies.
www.my-wellness.co.za www.my-wellness.co.za
www.my-wellness.co.za

My Wellness Pure Pea Protein

My Wellness Pure Pea Protein is among the most hypoallergenic of all protein powders. Pea protein powder provides a convenient source of protein and nutrients for vegetarians and others who follow restricted diets. It's plant based an easier to digest than dairy based protein alternatives.
www.my-wellness.co.za www.my-wellness.co.za

I can get Pea or Soy protein powder 1KG for less than R250 and it gives 85g protein per 100g. I can't find anything that comes close for that kind of price. So I'd like to get your advise/opinion on whether this would be a good protein for me to get to meet my protein goals.
Click to expand...
Cheapest option is this: https://www.takealot.com/psnlifestyle-mrp-whey-protein-nutella-waffle-1kg/PLID90356823

I have been using t for 2 months with no ill effect, I am still cutting at the moment so keeping up protein intake is vital.

Tastes pretty decent too and is easy on the stomach.

You can follow along here: https://mybroadband.co.za/forum/threads/the-weight-loss-thread.1270267/post-34040611

I used whey isolate USN, the link you posted and settled on this eventually as its significantly better bang for buck
 
airborne said:
Any idea where you can get that in Cape Town the chunky version ideally?
Click to expand...
This is the one I used to get https://bellacheeza.co.za/product/cottage-cheese-5-litre/ it's not chunky and low fat but dirt cheap I had a family member who used to drive down from JHB to the Western Cape at least once a month so have never tried their delivery option (which they do say is available).

Best bet is to contact one of the local dairies and see if they sell bulk cottage cheese, alot of them do mainly to restaurants and caterers. Farm Hill Dairy seems to be located in the Western Cape but they don't list prices on the site they may only do wholesale but they do have an email for sales if you feel like trying they do have 5kg chunky tubs as well. https://farmhilldairy.co.za/our-products/
 
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