Protein is one of the most talked-about nutrients in health and fitness — and for good reason. It’s essential for building and repairing muscle, supporting hormones and enzymes, maintaining a healthy immune system, and keeping you fuller for longer. Whether you’re an athlete, a weekend gym-goer, or simply aiming to stay healthy as you age, understanding protein is key.
In this article, we’ll explore different sources of protein — whey, collagen, and whole foods — and tackle some of the most common myths, including the so-called “post-workout window.”
Whey protein is one of the most researched and widely used supplements. It’s derived from milk and is considered a “complete protein,” meaning it contains all nine essential amino acids your body cannot produce on its own.
One of whey’s strengths is its high content of leucine, an amino acid that plays a crucial role in triggering muscle protein synthesis — the process by which the body repairs and builds muscle tissue after exercise.
Benefits of whey protein include:
Supporting muscle recovery and growth when combined with resistance training.
Providing a quick, easily digestible protein source.
Assisting in meeting daily protein needs when food alone is not practical.
The Post-Workout Window Myth
You might have heard that you must drink a protein shake within 30 minutes of finishing your workout. Research now shows this “anabolic window” is much broader than once believed. What matters most is hitting your total daily protein intake, not rushing to have a shake the moment you rack your weights.
Collagen is the most abundant protein in the human body. Unlike whey, collagen is not a complete protein because it’s lower in certain essential amino acids. However, it is rich in glycine, proline, and hydroxyproline, which are important for maintaining connective tissues like joints, tendons, and ligaments.
Benefits of collagen supplementation include:
Supporting joint health and reducing exercise-related joint pain.
Promoting skin elasticity and hydration.
Assisting with tendon and ligament strength and recovery.
Research suggests collagen works best when taken consistently and alongside vitamin C, which helps stimulate the body’s own collagen production. While it’s not a replacement for complete proteins like whey or whole foods, it can be a valuable addition for joint and skin health.
Supplements are useful tools, but they should never replace a well-balanced diet. Whole food protein sources bring much more to the table than just amino acids. They provide important nutrients like iron, zinc, B vitamins, healthy fats, and fibre.
Examples of high-protein foods include:
Animal sources: lean meats, poultry, fish, eggs, dairy.
Plant sources: beans, lentils, tofu, tempeh, quinoa, nuts, seeds.
Whole foods are also more satisfying, helping with appetite control and overall nutrition. Protein shakes are best viewed as convenience options — handy for busy schedules, travel, or post-training when food isn’t practical. But whenever possible, food should come first.
Protein needs vary depending on your lifestyle, activity level, and age.
General population (sedentary adults): ~0.8–1.0 g of protein per kilogram of bodyweight per day.
Active adults / resistance training: 1.6–2.2 g/kg bodyweight per day.
Older adults: 1.2–1.6 g/kg to help prevent muscle loss.
Example:
An 80 kg active adult aiming for 1.8 g/kg would target ~144 g of protein daily.
“You need protein straight after training.”
False. Total daily protein intake is what matters most.
“Protein shakes replace meals.”
False. They’re convenient, but whole foods offer far more nutritional value.
“High protein diets damage healthy kidneys.”
False. There is no evidence that higher protein intakes harm kidney function in healthy individuals.
Protein is essential for everyone — not just athletes or bodybuilders. While whey protein and collagen can be valuable tools, especially for convenience and specific health goals, they should complement rather than replace whole food sources. By prioritising a balanced, protein-rich diet and hitting your daily requirements, you’ll support muscle, joint, and overall health for the long term.
