Protein powder. Is it all the same?

There are different types of protein  (fast digesting, slow digesting, less fats/carbs, vegan) and some are more than just protein e.g bulking mixes with added “supplements” like bcaas, creatine and added carbs so make sure to read the label if you just want pure protein

I go through 2.5kg every couple of months and tend to go for a brand that I know tastes good and is most pure in terms of its protein content (whey isolate) and fast digesting as I mostly use it post exercise.

I find Costco to be best value for reputable brands so if you have access to one of those check them out. I like USN and Optimum Nutrition. Myprotein website is often good value and is a quality product too

In my experience supermarkets rarely offer the best value - often just small overpriced containers.

I'm not sure any brand is intended to last open for a couple of years but so long as it’s kept cool and dry I don’t suppose it will kill you.

Mike Israetel said Casein  protein was marginally better than whey in one of his YouTube vids. Can't remember why but it costs significantly more.

Casein is slow digesting so good for pre bed or breakfast or as part of a meal replacement. Not so ideal for pre or post exercise. Depends what you want from your protein.

If you don't use it that often then they are all close enough to bring the same. I remember seeing James Smith do a ranty piece saying it's all just filtered milk which unless you're at the sharp end, is true enough.

I'm using My Protein white chocolate flavour. It's delicious. Probably mixes better with water than it does with milk, but still tastes good with milk.

I've used PhD nutrition diet whey. Like you I don't use it all the time and a big bag of vanilla will last a couple of years without seeming to change flavour or consistency.

I've just ordered (yesterday) a new bag of 2.5kg Whey Isolate Protein Powder from "My Protein" It cost about £58 and free P&P.

I use it post exercise, for recovery, and just to top-up my protein intake generally.

I buy the Vanilla flavour - it tastes good and mixes well with Milk or Water.

Myprotein and Bulk often have sales and compete with each other on price, so it's worth waiting around a bit. I tend to go for unflavoured whey, so I can then flavour it myself - usually with either cocoa powder or green tea, and either sugar or erythritol depending on whether I want the carbs or not. I usually also add a few grams of leucine powder, as there is some evidence (especially in older people) that it can enhance muscle protein synthesis. I also have some casein, which I mix into a protein shake just before bedtime if I've had a heavy exercise day.

I don't know why but whey isolate seems to have fewer, ahem, side effects for me than whey concentrate. Not lactose intolerant so no idea why.

There's a lot of science out there now, and a lot of bro-science that had been debunked.

e.g. fast Vs slow digesting proteins.  The Bro-science was that you needed slow digesting proteins to release them gradually during the night to maximize muscle growth so your body never got hungry and started breaking down muscle.  The latest thinking is that you actually need single portions of protein 20-35g which are large enough that the body realizes there's an excess and converts it to muscle (called the MPS muscle protein synthesis threshold).  Smaller portions or slow release proteins just get metabolized and there's a limit to what the body can do so large amounts are also wasted.  This also debunked the idea of there being a metabolic window where you had to consume the protein in the changing room after a workout or it was wasted.  The ideal was actually to hit that threshold repeatedly throughout the day, i.e. 5 smaller meals or snacks with 30g of protein in each of them rather than 500g of turkey mince for dinner and 15-20g portions elsewhere that were insufficient.

Whey / concentrate  / isolate / 80 / 90 / 95 refers to how 'pure' the protein is, the expensive versions can cost double the cheap stuff, and unless you have a dietary reason to avoid the other ~20% being lactose, fats, etc then it's probably not worth it, just take a bit more of the cheap stuff.

Soy (and pea, or anything else veggie) protein isn't bad for you and won't make you grow tits. It's not quite as effective as whey because it has different proportions of amino acids (whey fairly closely matches the composition of muscle tissue) but has been shown to be just as effective if you balance the lysine (i.e. you end up taking a 30g portion rather than 20g).  Some even suggest that enough people are mildly lactose intolerant enough that they could well actually be better on the veggie stuff anyway as it avoids that inflammation.

The prices shot up from <£10/kg to £20+ because of COVID and energy costs.  It used to be a cheap way to get protein in your diet without spending a fortune on chicken.  Now on a £1/gram basis real food is generally cheaper. For example 1kg of chicken is £6.50, contains 300g protein, that's quite a bit cheaper than the isolate JAG just bought for example.

If you're veggie / vegan then the vegan stuff is quite a bit cheaper and obviously a bit more palatable than trying to eat 30g+ of protein directly from pulses.

I would suggest trying a few samples before buying a bulk tub, some are disgusting, some give me the shits. Also check the calories if that is relevant to you.

I like whey isolate (106kcal and 24g protein/30g serving) from My Protein, but watch the prices, I bought 2.5kg for £45, its currently on offer for £70 "reduced" from £130.