PROTEIN POWDERS | YOUR QUESTIONS ANSWERED

Hello! Erica here, naturopath and store manager at your local Health 2000, Northlands Shopping Centre. Every week, customers ask me about protein powders — “Do I really need one?” “Which one’s actually good?”, “Do I need a Whey or Plant base one?” and “How do you decide which brand to buy?”

They also ask about the range of options at the supermarket, chemist compared to at a health shop.

Fair questions! Let’s cut through the hype and talk about protein, especially since we’re showcasing a particular brand in the glass display cabinet inside the mall this month.

Why Protein Matters More Than You Think
Protein isn’t just for bodybuilders chasing bigger biceps. It’s the backbone of every cell in your body. Think of it as the construction crew that repairs tissues, builds enzymes and hormones, supports your immune system, and keeps your hair, skin, and nails looking decent.

Protein also helps you feel full and stable. That mid-afternoon energy crash? Often linked to not enough protein at breakfast and lunch. And as we get older, it becomes even more critical for holding onto muscle mass and staying strong and independent. Weak muscles lead to weak bones, which can lead to osteoporosis and potential bone fractures over time.

How Much Protein Do You Actually Need?

The old “0.8g per kg of body weight” rule is the bare minimum to avoid deficiency, but latest research shows most of us thrive on more.

Current practical targets (2025–2026 guidelines):

● Sedentary adults : 1.2–1.4g/kg
● Active adults (exercise 3+ times/week): 1.4–1.6g/kg (or higher for strength training)
● Adults over 65 : 1.2–1.6g/kg to fight sarcopenia (age-related muscle loss)

Real-life examples (for a 70kg person):

● Sedentary woman: ~84–98g/day
● Active man (gym or runs): ~98–112g/day
● Woman over 65 aiming to stay strong: ~84–112g/day

Women often need a little nudge because many eat less overall food. Men who train hard need more for recovery. Spread it across meals — around 25–30g per main meal works well for most people.

These daily protein targets can seem like a lot. Especially if you’re used to a plate full of carbs with little protein. Start slowly, increasing your protein at each meal over a few weeks until you’re getting the recommended amount.

One thing I notice in-store, is that women often underestimate how much protein they’re actually eating. I have ladies proudly tell me they had an egg on toast for breakfast. They’ll tell me they eat “pretty well”, but when we go through a typical day together, breakfast might only contain 7–10 grams of protein and lunch isn’t much better.

Most Kiwi dinners still centre around a piece of meat, a mountain of potatoes and a few vegetables.
Often I’d suggest simply shifting that balance—slightly more protein, a few more vegetables and a little less of the starchy carbs.

Did you know that two medium sized eggs will give you about 14 grams of protein? A 150g piece of steak will provide 35-40 grams of protein. A 150g tub of regular yogurt is 5-8 grams and greek yogurt is 13-18 grams. 100g of Firm Tofu is 15-18 grams of protein. See what I mean? We need a lot more than we think, and it can actually require some real planning to get enough from food alone.

Amino Acid Profiles: Animal vs Plant Proteins

One of the most common questions I get is whether plant proteins are “as good” as animal ones. The key is the amino acid profile. Proteins are made up of 20 amino acids, nine of which are essential — your body can’t make them, so you must get them from food.

Animal proteins (meat, fish, eggs, dairy) are typically complete proteins — they contain all nine essential amino acids in good ratios, especially leucine, which kicks off muscle repair.

Plant proteins (peas, beans, rice, hemp) are often incomplete, meaning they’re lower in one or two key aminos. For example, many pea proteins are a bit lower in methionine, while grains can be lower in lysine.

That said, you don’t need to eat animal protein to get a full profile. Combining plants (like rice + beans, or a well-blended pea + rice protein powder) or eating a variety throughout the day works beautifully for most people. The important thing is getting that complete set regularly so your body has all the building blocks it needs for repair, hormones, immunity, and energy. In my experience, people who skimp on variety or quantity often feel the difference in recovery, mood, and strength.

What Does Protein Actually Do?

It builds and repairs everything from muscle fibres after a walk or workout to the antibodies that fight off winter bugs. It supports neurotransmitter production for mood and focus, helps regulate blood sugar, and keeps your metabolism humming.
Most bioavailable forms (easiest for your body to use):

● Animal sources like eggs, dairy, meat, and fish top the list.
● High-quality plant options (especially pea + other blends) come close when properly processed.
● Collagen-rich options (like bone broth proteins) shine for joints, skin, and gut lining.

A lack of protein shows up as fatigue, slow recovery from exercise or illness, thinning hair, brittle nails, frequent colds, muscle loss (especially noticeable after 40), and stubborn weight around the middle because your body holds onto fat when it’s starving for protein.

Protein Powders: Helpful Tool or Marketing Hype?

Done right, a good protein powder is genuinely useful. Life gets busy — not everyone wants chicken breast at 7am or can stomach another tin of tuna. A scoop in a smoothie or oats can bridge the gap without effort.

Benefits :
● Convenient way to hit daily targets, especially for busy people, older adults with smaller appetites, or vegetarians/vegans.
● Supports muscle recovery, satiety, and stable energy.
● Many modern ones taste genuinely good and mix smoothly.

Watch-outs :
● Some are full of cheap fillers, artificial sweeteners, or heavy metals (choose reputable brands with testing).
● Over-reliance on powders instead of whole foods misses out on other nutrients.
● Dairy-based ones can cause bloating for sensitive guts; and poor quality ones can also be problematic on the digestive system, plus plant ones vary wildly in texture.
● Cost adds up — aim for good value per serve.

Our Favourite Clean Brands (Stocked in Store)

Here are some we genuinely recommend and use ourselves or with family:

Mitchell’s Bone Broth Protein
This NZ-made star uses 100% grass-fed beef bones. Each serve delivers ~25g protein plus a whopping 22–23g natural collagen. It’s dairy-free, low-carb, and supports joints, gut, skin, and hair beautifully. Tastes surprisingly delicious (vanilla and chocolate are winners). Great for anyone wanting something gentle and ancestral. Cost per day is reasonable for the quality — around $2–3 per serve depending on size.

NuZest Clean Lean Protein A favourite for plant-based folks. Made from European golden peas with a gentle water process that removes anti-nutrients. Around 20–21g protein per serve, smooth texture,minimal ingredients, and no bloating for most. Excellent amino profile and naturally high in iron. Brilliant daily option. Expect ~$2–2.50 per serve.

Nothing Naughty
Honest, no-nonsense NZ brand. They do great whey (grass-fed) and plant options with clean labels and good taste. Low sugar, solid protein hit. Popular for everyday use and baking. I often recommend this as a good beginners protein powder, since it’s gentle on the wallet. Great value — often under $2 per serve.

Chief
Premium grass-fed whey and collagen options with minimal additives. Clean, tasty (dark chocolate fans rejoice), and focused on real results. Excellent for those wanting high quality without compromise. Slightly higher end but worth it for many.

Matakana Superfoods Local heroes with a wide range — whey isolates, plant proteins (pea, faba, hemp), and collagen blends. They focus on clean extraction and NZ/Aus sourcing. Versatile and reliable. Good everyday pricing.

BePure Perfect Protein
Thoughtfully formulated with great flavour and texture. Plant-based options blend well and feel nourishing. Strong on quality and digestibility. Customers especially love vanilla. There’s some that also have probiotics or digestive enzymes. Solid mid-range cost.

Final Thoughts from Behind the Counter

Protein isn’t complicated, but it does matter. Most of us feel noticeably better — more energy, better recovery, stronger body — when we consistently hit the right amount from quality sources.

Start with whole foods first (eggs, Greek yoghurt, lentils, fish, nuts), then use a good powder to fill gaps. Come chat with me in store if you’re unsure which one suits your body — I love helping people find what actually works for them.
Your future self (and your muscles) will thank you.

About the Author
Erica Longstaff (BNatMed) is a qualified naturopath at Health 2000 Northlands with a passion for helping people improve their health through practical nutrition, lifestyle advice and evidence-informed natural medicine. She has a special interest in women’s health, metabolic issues, digestive health and healthy ageing. If you’d like personalised advice on navigating peri-menopause, pop into the store for a chat.