Your First Week With Protein Powder
Nimisha Nailor·
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There's a particular answer in our website quiz that always makes me smile, and it's the one where someone tells us they've never used protein powder before. I love it, because it usually means they've been curious for a while, they've maybe watched friends shaking things up in the gym or seen it on social media, and they've finally decided to try it, but they have absolutely no idea where to start. If that's you, please don't feel silly about it, you're definitely not alone, and there's genuinely no such thing as a stupid question here.
So I did what I always do. I went to the research and pulled together the things I'd want a friend to tell me before my first week: how much to have, when to have it, what to mix it with, and what you might notice along the way. I'm not a doctor, so if you have a health condition, are pregnant or are taking medication, please check with your GP or a registered dietitian first.
How much to start with
The simplest place to begin is one serving a day. For Kultra, that's two level scoops, which is 33g of powder and 26g of protein. If you're nervous about it, or you'd like to see how your body gets on with something new, there's nothing wrong with starting at half a serving for the first few days and building up, which is what I'd suggest to anyone with a sensitive stomach.
It's also worth remembering that protein powder isn't a meal replacement on its own and it isn't there to replace real food. It's simply a convenient way of adding protein to a day that might otherwise be a little light on it, which for many of us is breakfast. I wrote more about how much protein women actually need in a separate post, and about whether it's safe to take protein powder every day, if you'd like the bigger picture.
When to have it
This is the question I get asked most, and I think a lot of people worry that there's a magic window they'll miss. The research is quite reassuring here. A meta-analysis of protein timing studies found that total daily protein intake was the strongest predictor of muscle gains, and that once this was accounted for, the exact timing around a workout made little difference [1]. In other words, how much protein you have across the day matters more than the precise minute you have it.
Therefore, the best time is honestly whenever you'll actually remember to have it. For lots of people that's in the morning, either as a shake or stirred into breakfast, because it lifts the meal that's usually lowest in protein. Others prefer it after a walk, a class or a strength session, or as an afternoon snack to bridge the gap to dinner. Pick one moment and attach it to something you already do every day, such as your morning coffee, and it'll become a habit far faster than if you try to fit it in randomly.
What to mix it with
Here are the ways I'd suggest trying in your first week, with a few little tips I've learned the hard way.
- Water. The simplest option and the lightest. Use cold water, add the water to your shaker first and the powder second, then shake properly for a good 20 to 30 seconds. Kultra has no gums, so it won't turn into a thick milkshake, it'll be lighter and cleaner.
- Milk. Dairy or plant milk will make it creamier and a bit more filling. Just remember that dairy milk brings its own lactose and protein too.
- Coffee. Whey doesn't love very hot liquid, because heat makes the proteins unfold and clump together. The trick is to let your coffee cool for a few minutes, or mix the powder with a splash of cold milk into a paste first and then stir it in, or make an iced coffee instead.
- Oats. Cook your porridge as usual, take it off the heat, let it sit for a minute and then stir the powder through. If you add it while the oats are bubbling, it can go a bit gluey. Overnight oats work beautifully too.
- Baking. Pancakes, banana bread and muffins are all lovely ways to use it. Heat does change the structure of whey proteins, which is why texture changes, but it doesn't remove the amino acids that make it useful, so the protein still counts. Swap a small amount of the flour for powder rather than replacing all of it, otherwise things can turn out dry.
What to expect in week one
I want to be honest here, because I think a lot of people give up in week one simply because nobody told them what's normal.
The first thing you'll probably notice is the taste and texture, especially if you're used to very sweet, thick shakes. A shorter ingredients list tastes different, and it can take a few days for your taste buds to adjust. Some people also notice they feel a little fuller in the morning when they add protein to breakfast, which is something many people mention, although everyone is different.
Any time you add something new to your diet, your digestion can take a little while to settle, so drink plenty of water, start gently and see how you feel. If something doesn't feel right, stop, and speak to your GP. It's also important to know that Kultra isn't lactose free. There's about 1.5g of naturally occurring lactose in a serving, which is a small amount compared with a glass of milk, however if you've been diagnosed with lactose intolerance, speak to your GP first, and because it contains milk it isn't suitable for anyone with a milk allergy.
How much lactose?
Grams of lactose
If you've ever found that protein powder made you feel bloated before, I've written about why that can happen and about plant protein versus whey for sensitive stomachs, which might help you work out what to look for.
A simple first-week plan
If you'd like something to follow, this is roughly what I'd do: start with half a serving in water or milk for the first two or three days, move to a full serving once you feel comfortable, try it in two or three different ways across the week so you find the one you genuinely enjoy, and attach it to one daily moment so you don't have to think about it. By the end of the week, you'll know how you like it, when it fits, and whether it's something you want to keep in your routine.
Why I'd start with the sample
When I made Kultra, I knew how off-putting it is to spend a lot of money on a big bag before you even know whether you like it. That's why we have a £10 sample with three servings, and the £10 comes back to you as store credit towards a full pouch if you decide to carry on. Kultra has three ingredients, goat whey protein concentrate, natural vanilla bean and stevia leaf, and you can find it here.
If you're standing at the very beginning of this, a little unsure and a little curious, I hope this makes your first week feel far less daunting. Be patient with yourself, keep it simple, and listen to how your body feels... it really is that gentle a start.
-N 🤍
FAQ
How much protein powder should a beginner take?
Start with one serving a day. For Kultra that's two level scoops (33g) with 26g of protein. Half a serving for the first few days is fine if you'd like to ease in.
Does it matter what time of day I have protein powder?
Research suggests total daily protein matters more than exact timing, so the best time is whenever you'll have it consistently.
Can I put protein powder in hot coffee?
Very hot liquid can make whey clump. Let the coffee cool a little, mix the powder into a paste with cold milk first, or try it iced.
Can I bake with protein powder?
Yes. Heat changes the texture of whey but the protein still counts. Swap part of the flour rather than all of it.
Is Kultra lactose free?
No. It has about 1.5g of naturally occurring lactose per serving and contains milk. Speak to your GP first if you have lactose intolerance.
References
- Schoenfeld BJ, Aragon AA, Krieger JW (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr 10:53. https://pmc.ncbi.nlm.nih.gov/articles/PMC3879660/
- M&S semi-skimmed milk, product label (4.8g lactose per 100ml). https://www.marksandspencer.com/food/semi-skimmed-milk/p/fdp61267727
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2010). Scientific Opinion on lactose thresholds in lactose intolerance and galactosaemia. EFSA Journal 8(9):1777. https://www.efsa.europa.eu/efsajournal/pub/1777
- Kultra ingredient specification (4.8g lactose per 100g of goat whey).