Which proteins are best to choose for sports, and which for an ordinary person?

For people who exercise, it may be convenient to choose quickly absorbed whey proteins, while for a non-exercising adult, protein needs can usually be met with regular food without supplements. The difference arises due to different needs: training increases protein requirements for muscle recovery, so the recommended protein amount for an active person can be significantly higher.

However, the 2026 market offers many choices: concentrate, isolate, casein, plant-based blends. How not to get lost? The answer depends on your goal, activity level, and even lactose tolerance, so there simply is no universal option suitable for everyone.

Based on EFSA and ISSN recommendations, we clearly distinguish below how much protein is needed for exercising and non-exercising individuals, when a supplement may be necessary, when it is just a convenience, and what signs may indicate protein deficiency in the body.

What are the types of proteins: whey, casein, or plant-based?

The main types of protein supplements are whey proteins (concentrate, isolate, and hydrolysate), casein, and plant proteins and their blends. They differ in absorption speed, amino acid composition, and price, and protein needs are primarily recommended to be met with regular food.

A popular option is whey protein (WPC), usually containing 70–80% protein. It is often cheaper, so it may suit most beginners and regular exercisers. Protein isolate (WPI) is purer: it usually contains about 90% or more protein, less lactose and fat, so it may be more suitable for those sensitive to lactose or counting calories. Hydrolysate (WPH) is additionally hydrolyzed and usually costs more.

Casein proteins play a quite different role. Casein is digested more slowly, so according to the ISSN position paper, 30–40 g of casein before sleep can increase nighttime muscle protein synthesis. Whey and casein can be consumed at different times: whey – before or after training, casein – before sleep.

What about plant-based options? According to EFSA assessment, most animal proteins have an amino acid composition that well meets human needs and are well digested. Plant proteins such as pea, rice, hemp, or soy may have lower amino acid composition and/or digestibility, so different plant protein sources can be combined. For example, a pea and rice protein blend can provide a better balanced amino acid profile.

In short: whey is absorbed faster, casein slower, and plant proteins can be combined. Based on this, it depends on which product makes sense to choose according to your goal and lifestyle.

Which proteins are best to choose for those who exercise?

According to the ISSN position paper (Jäger et al., 2017), to build and maintain muscle mass, most exercising people need 1.4–2.0 g of protein per kilogram of body weight per day. Fast-digesting proteins with plenty of essential amino acids and enough leucine effectively stimulate muscle protein synthesis. One protein serving is recommended to contain 700–3,000 mg of leucine.

Practically, this looks like: for an 80 kg exercising person, the recommended protein amount would be 112–160 g per day. ISSN recommends distributing protein in portions of 20–40 g every 3–4 hours, as even distribution throughout the day may help maintain muscle protein synthesis.

Does a higher amount give better results? A 2018 meta-analysis by Morton et al., covering 49 studies and 1,863 participants, showed that protein supplements combined with strength training significantly increased strength and lean body mass gains. However, exceeding a total of 1.62 g/kg per day protein intake did not result in additional lean body mass gains.

More does not mean better.

The norm depends on the goal:

• Mass gain: 1.4–2.0 g/kg per day, and after training, whey concentrate or isolate can be chosen.
• Calorie deficit in strength sports: to preserve lean mass, 2.3–3.1 g/kg of lean body mass per day may be needed.
• Weight loss: protein isolate can be a convenient choice due to its high protein concentration and low fat content.

Whey proteins and casein differ in digestion speed. Whey quickly increases amino acid levels in the blood, while casein is digested more slowly. 30–40 g of casein before sleep can increase nighttime muscle protein synthesis. Therefore, those training intensively can choose both protein sources, depending on individual needs.

It is worth remembering a nuance from Morton's meta-analysis: the effect of protein supplements on lean body mass gain was greater in already trained individuals. Therefore, when training regularly, it is worth paying attention to the appropriate amount of protein. You can find a suitable option according to your goal and budget in the protein category for sports.

Which proteins are best for an ordinary, non-athletic person?

For a healthy adult who does not exercise, according to EFSA recommendations, 0.83 g of protein per kilogram of body weight per day is sufficient, and this amount can usually be obtained from regular food: eggs, fish, curd, meat, and legumes. In such cases, supplements are generally not necessary.

To be direct: for most non-athletic people, protein supplements are a matter of convenience rather than necessity. According to EFSA data, the average protein intake of adults in European countries ranges approximately from 0.8 to 1.25 g/kg per day and usually meets or exceeds the recommended amount. Therefore, for most adults, a regular diet generally satisfies protein needs.

A specific example helps to visualize this. A non-athletic person weighing 70 kg needs about 58 g of protein per day. A similar amount can be provided by 2 eggs, 150 g of curd, and 100 g of chicken breast, depending on the specific products. Such an amount can fit into the usual daily diet for most people without supplements.

However, there are situations where protein supplements may be meaningful even for a non-athletic person:

• Seniors with reduced appetite, who find it difficult to get enough protein from food
• Vegetarians and vegans, if it is not possible to get enough protein from a regular diet
• People who are constantly in a hurry, when a full meal simply does not fit into the schedule
• People recovering from illness or surgery, when protein needs may be increased

Those following a plant-based diet may find proteins for vegans suitable, made from peas, rice, hemp, or other plant proteins. And for those who lack time, a convenient choice may be protein bars – as a snack at work or on the go.

The essence is simple: food first, and supplements only when it is not possible to get enough protein from food or to prepare it.

What signs indicate that the body lacks protein?

Protein deficiency may be indicated by muscle weakness and wasting, slower wound healing, hair loss, and increased susceptibility to infections. These signs are not specific only to protein deficiency, so it cannot be diagnosed based on them alone.

Main signs and their causes:

• More frequent hunger: proteins can help maintain a feeling of fullness longer, so a lower amount in the diet may affect appetite.
• Muscle weakness and mass loss: with severe protein and energy deficiency, the body may break down muscle proteins.
• Slow wound healing: protein and energy deficiency can impair tissue renewal and wound healing.
• Hair loss: protein deficiency may be associated with hair thinning or loss.
• More frequent infections: inadequate nutrition can weaken the body's ability to fight infections.

In Western countries, severe protein deficiency is rare, as actual intake, as mentioned, more often exceeds the recommended amount than falls short. The risk is higher for seniors, especially those with reduced appetite, people on strict diets, and vegans whose diet is not balanced.

One important distinction. If symptoms persist even after adjusting the diet, it is worth consulting a doctor or dietitian rather than independently increasing supplement doses, as similar symptoms can be caused by other reasons, such as iron deficiency or thyroid disorders.

Does excessive protein intake harm health?

For healthy adults, EFSA has not established an upper tolerable intake level (UL) for protein, but consumption up to double the recommended amount, that is about 1.66 g/kg of body weight per day, is considered safe.

Here arises a nuance worth mentioning honestly. The upper end of the ISSN recommended 1.4–2.0 g/kg range already exceeds the EFSA safe level of double the recommended amount. For athletes, such intake is considered appropriate but not always necessary, especially since Morton's meta-analysis did not find additional lean body mass gain above 1.62 g/kg.

Practically, everything depends on body weight. For example, 200 g of protein per day for a 100 kg athlete means 2 g/kg and falls within the ISSN recommended range. Meanwhile, for a 60 kg person, the same amount is already 3.3 g/kg, significantly exceeding the recommended range for most athletes. It is necessary to evaluate not only the absolute amount of protein in grams but also the ratio to body weight.

However, there are groups who should consult a doctor before increasing their protein intake:

• People with kidney diseases, because the kidneys eliminate protein metabolism products
• People allergic to milk proteins, for whom whey and casein products are unsuitable
• People intolerant to lactose, for whom whey isolate or plant proteins may be suitable

For a healthy person, the main problem with excess protein is often not health damage, but money spent on an amount that no longer provides additional benefits.

Protein choice for sports and everyday life: FAQ

Answers to the most common questions about protein norms, the necessity of supplements, timing of consumption, and suitable options for lactose intolerance or following a plant-based diet.

How much protein per day is needed for a person who exercises and one who does not?

For a non-exercising adult, EFSA recommends about 0.83 g/kg of body weight per day, while for an exercising person, ISSN recommends 1.4–2.0 g/kg. The difference is significant: for a 70 kg non-exercising person, this is about 58 g of protein per day, while for a person of the same weight who exercises, it is 98–140 g, as training increases protein needs.

Are protein supplements necessary, or is food enough?

For most people, protein needs can be met through food, so supplements are not a necessity but a convenience. Eggs, cottage cheese, meat, and legumes can help reach the daily norm.

However, supplements can be useful during intensive training when protein needs may reach 1.4–2.0 g/kg, when there is a lack of time to eat fully, or when following a plant-based diet with limited protein sources.

When is the best time to consume protein: before or after training?

The most important factor is the total daily protein amount and even distribution in portions every 3–4 hours, not the specific timing of consumption. This is confirmed by the ISSN position paper.

After training, whey proteins are a convenient choice because they are quickly absorbed, but they are not mandatory. Meanwhile, casein can be consumed before sleep, as it is slowly digested and can increase nighttime muscle protein synthesis.

Which proteins to choose if lactose intolerant?

For lactose intolerance, whey isolate or plant protein blends may be suitable. Isolate usually contains less lactose because the filtration process removes most of it.

If isolate also causes discomfort, one can choose a pea and rice combination or hemp proteins. Suitable options can be found in the lactose-free protein category.

Can plant proteins completely replace animal proteins?

Yes, plant proteins can completely replace animal proteins if their quantity and amino acid balance are ensured. For example, a pea and rice protein blend can provide a better-balanced profile of essential amino acids, and soy is a high-quality protein source on its own.

However, EFSA notes that the amount and/or digestibility of essential amino acids in plant proteins are generally lower than in animal proteins, so more attention may be needed to their quantity and variety.

Whether you train in a strength gym or just want to conveniently supplement your daily diet, the right protein source depends on your goals and lifestyle. The Papildupasaulis.lt assortment includes quickly absorbed whey isolates, slowly digested casein, and plant blends for those intolerant to lactose. And if in doubt about a specific product, you can always visit the store in Vilnius, Visorių St. 2.

Quality proteins at a good price and fast delivery allow you to start today. And results, as research shows, depend on consistency and properly distributed protein portions.