Plant-protein

Protein powder is among the most evidence-supported supplement categories, with meaningful differences between protein types in leucine content, absorption rate, and amino acid profile. This article reviews the evidence on major protein sources and practical dosing.

Protein powder is food protein in concentrated form — not a supplement with unique metabolic properties. Whey protein scores highest on DIAAS (1.09); plant-based blends can match this. The metabolic effects are those of protein itself: TEF (+150 kcal/day), satiety (−440 kcal/day intake, Weigle 2005), lean mass preservation (Stiegler 2006). Protein powder is useful when food protein is inconvenient; it is not necessary when whole food protein targets are achievable.