A comprehensive guide to protein

💪 The protein mania has likely not escaped you. A “high-protein” meal has become the new low-fat or sugarfree meal, and — unless you’re a health junkie — the ins and outs of the protein world are a little overwhelming to keep up with.

So, how much protein do you actually need? Typically, protein intake increases alongside body weight and is largely dependent on other factors like activity levels and age. The International Society of Sports Nutrition recommends a minimum daily intake of 0.8g of protein per kg of body weight for sedentary adults, while athletes require 1-2g per kg. Due to age-related muscle loss, adults over 65 also require a higher daily intake, between 80-140g. In short, you don’t need to be hitting the gym to fulfill your daily recommended protein intake.

Do you need the supplements, though? Most health professionals would tell you it’s not absolutely necessary; it is possible to fulfill protein intake through regular meals. But, when you’ve already had your fair share of chicken, meat, fish, eggs, or the like, you’re most probably not going to have the appetite for more — and you’ll fall short of your intake goal. That’s where supplements come in, making up for lack of appetite, post-workout hunger, or for little cooking time. They’re also easier to track and measure when you’re aiming for higher protein goals. Just to be clear, however, supplements aren’t replacements for meals.

Before rushing to incorporate protein supplements into your diet, you should always prioritize meeting protein needs through whole foods. At the end of the day, protein products are processed foods, so it’s best to opt for “clean” options. Bottom line: choose products with short, recognizable ingredient lists.

Without further ado, here’s every protein powder, snack, or bar you should keep on your radar…

Protein powders

Protein powders are best consumed post-workout, in between meals, or before bed. You should aim for 1-2 scoops of daily intake. The main concern with excess intake is the added calories, which can contribute to fat gain. For the healthiest option, check that your protein powder doesn’t have more than 5g of sugar per serving.

Protein powders come in different types and sources — here’s what you need to know to find the one that suits your body:

Whey concentrate: The go-to option for post-workout muscle recovery is whey protein powder, a milk-based complete protein known for being easily digested. Whey concentrate, in particular, is widely favored for its high branched-chain amino acid content and rich concentration of leucine, a key amino acid for muscle building. It’s also more filling than other whey alternatives. Here are some brands on our radar:

#1- Advanced Sports Nutrition (ASN): Health Ministry and GMP-certified, ASN offers high-quality nutrition supplements. Their protein products feature easily digestible whey protein concentrate bags of 990g with low-calorie sweeteners, available in a variety of natural flavors.

Protein per serving: 25g.

Calories: 120 kcal.

THE PRICE TAG- ~EGP 2k.

#2- The Evolve Way: The Evolve Way switches things up with unconventional whey concentrate flavors using natural ingredients — sobia, dates and milk, cereal, strawberry tart, carmelized biscuits, and ice-cream cookie. Sugar content can reach up to 3g.

Protein per serving: 25g.

Calories: 130 kcal.

THE PRICE TAG-EGP 2.5k.

Honorable mentions:

• Panda — EGP 2.1k;
• Imtenan — EGP 400-700.

Whey isolate: Whey isolate is a highly refined form of whey with almost all fat and lactose removed, making it a lifesaver for lactose-intolerant individuals. It contains around 90% protein by weight — perfect for athletes looking for pure protein with minimal additions.

#1- Novogen: Pharma-certified Novogen offers glutenfree powders. Their whey isolate powders come in 1-2 kg tubs and on-the-go protein bottles with vanilla and chocolate flavors.

Protein per serving: 24g.

Calories: 120 kcal.

THE PRICE TAG- EGP 1.7k-3.7k.

#2- Keep Going: Keep Going offers no-lactose isolate protein powders with straightforward ingredient lists. Their formulas come in vanilla raspberry and chocolate brownie flavors with no added sugars. The brand also offers a distinctive whey complex blend — a strawberry chunks-flavored mix of both isolate and concentrate formulas.

Protein per serving: 25g.

Calories: 130 kcal.

THE PRICE TAG-EGP 3k.

#3- Organic Nation: Organic Nation is a healthy, nutrient-based food brand, selling whey isolate protein powders with low-carb and low-fat formulas that support fast absorption and easy digestion.

Protein per serving: 24g.

Calories: 135 kcal.

THE PRICE TAG-EGP 1.65k.

#4- TawRaw: TawRaw is a natural ingredients brand that sells whey isolate powders sweetened with stevia extract, with no added sugar or artificial additives. They also offer ultra-pure unflavored whey isolate protein powder as well as beef isolate protein powder for those who prefer dairyfree, simple-flavored alternatives.

Protein per serving: 25g.

Calories: 112 kcal.

THE PRICE TAG-EGP 2.9-3.4k.

Plant-based: For those who prefer to avoid animal products, plant-based proteins are a great option. That said, plant-based proteins are generally considered a lower-quality protein as they lack all nine essential amino acids and can be harder to digest. It’s best to look for multiple-source plant-based proteins like rice and pea blends for complete protein. Soy protein is the only complete plant-based protein and a great source of iron.

#1- Olé Nutrients: Olé Nutrients is an organic and vegan superfoods brand offering an unflavored plant-based protein powder made from yellow pea protein isolate. It’s dairy, gluten, and soyfree, with no artificial additives.

THE PRICE TAG-EGP 480.

#2- ASN: The nutrition supplements store offers banana-flavored pea and rice plant-based protein powder. Their protein powder has no dairy, gluten, soy, or added sugars.

Protein per serving: 25g.

Calories: 135 kcal.

THE PRICE TAG-EGP 660.

#3- Organic Nation: Another one from the natural-ingredients brand, Organic Nation’s earth plant-based protein powder is a blend of pea protein isolate, quinoa, brown rice, and whole-rolled oats, with moringa, spirulina, and extra-added amino acids in the mix.

Protein per serving: 20g.

Calories: 110 kcal.

THE PRICE TAG-EGP 700.

Grab-and-go snacks

Avoiding supplements? If you’re not aiming for exceptionally high protein intake or following an intense muscle-building regimen, healthy snacks can be an easy way to add quick protein boosts throughout the day — and they come in almost every variety imaginable.

#1- Protein bars:

• Abu Auf: Their glutenfree and low-fat whey protein bars pack 13-20g of protein each, available in a variety of sweet flavors like birthday cake, cranberries, caramelized biscuit, goji berry, coffee, banana, hazelnuts, and almond. Calorie count reaches up to 270;
• Lite Bite: Lite Bite protein bars similarly pack 30% protein with low sugar and calorie count (200 kcal), available in the classic flavors. Vegan protein bars also make their list, with 20% protein, no sugar or gluten, and with a calorie count of 250. For lower-carb diets, their keto bars offer 10% protein and 3-4g of net carbs;
• Refuel: The nutrition brand sells protein bars with 20g of protein and no added sugars. Calorie count comes in at 225;
• Clean Bars: The organic brand offers 14-20g protein bars with natural ingredients in a variety of sweet flavors;
• Imtenan: Whey- and soy-based protein bars with 20g of protein each, available in mocha, cocoa, coconut, and peanuts. Calorie count comes in at 273.

#2- Greek Yogurt:

• Lychee: The farm-to-fork dairy favorite offers a variety of 12-17g protein Greek yogurt options — some with added granola for an extra protein boost;
• The Milkman: A dairy-favorite, The Milkman has Greek yogurt varieties packed with 8-12g of protein;
• Greko: The authentic Greek yogurt brand serves up its Yopolis 9-20g protein Greek yogurt lineup in varying fat contents;
• Sara’s Jar: This homemade local brand offers 100% natural Greek yogurt with 14-20g of protein.

#3- Spreads, mixes, drinks, and more: If the classic protein picks start to feel repetitive, these protein-packed snacks add some variety to the mix.

• ASN’s sweet picks: ASN’s diverse protein lineup features Bob's Bake 14g-protein pancake and waffle mix, brownies and carrot cake with 16g of protein, and 15g-protein cookies available in four flavors;
• Own Snacks: Own’s sweet snack selection includes whey concentrate and isolate protein chunks with 20g of protein each;
• Breadfast: The supermarket’s healthy Byld line features 10g-protein chunks in peanut and dark caramel flavors.
• Kayy: The Egyptian oatmeal and protein brand offers dry oats and instant oatmeal with 20-30g of protein;
• HiPro: HiPro sells 25g-protein yogurt drinks in a variety of flavors and with added vitamins.

#4- Savory protein snacks:

• Balance: Balance’s protein snacks come in 15g-protein puffs and their newest 20g-protein shots, available in the favorite savory flavors;
• Gusto: The Egyptian brand offers 11g-protein ring puffs, glutenfree, made with oats and multi-vitamins;
• Halo: The local brand sells 8g-protein oven-baked puffs with low calories.
• Rich Bake: For healthy bread options, Rich Bake offers high-protein toast with 6g of protein per slice.