Protein 101: Everything You Need to Know

From powders and bars to trending recipes, protein is everywhere. But what is it, why does it matter and how do you choose the right type? We break it down in this Pro Tips Protein 101. 

What is Protein? 

Protein is a macronutrient made up of amino acids, which are the building blocks for muscle, skin, hair and enzymes that keep your body functioning. In short, protein helps repair and build tissue, supports immune health and provides energy when needed. 

Key Benefits of Protein: 

• Building and maintaining muscle, bone, skin, hair and nails
• Supports immune health and hormone balance
• Helps transport oxygen and nutrients throughout the body
• Provides structure to tissues and connective fibers
• Serves as a backup energy source when needed

Whether you train for endurance, lift for power or just want to stay active, getting enough protein can help make a big difference in how you feel and perform. Understanding how much you need and where to get it – from whole foods or supplements – is the first step toward better recovery, stronger muscles and overall wellness. 

Why is Protein Trending? 

Protein is having a cultural moment. From trending recipes to high-protein snacks, people are prioritizing protein for its benefits in energy, satiety and fitness. It’s more than a gym staple — it’s a lifestyle choice. 

What is Protein Powder? 

Protein powder is a dietary supplement designed to help you meet your daily protein needs. It’s a convenient way to support muscle repair, recovery and overall nutrition — especially when whole food sources fall short. 

What Does Protein Powder Do? 

Protein plays a key role in building and maintaining muscle, supporting metabolism and aiding recovery after exercise. If you’re training hard, looking to increase strength or simply want to hit your daily protein goals, protein powder can help. 

When you exercise, your muscles experience tiny tears that need protein to help them heal and grow stronger. That’s where protein powder comes in — it delivers a concentrated dose of this essential nutrient quickly and conveniently. 

Beyond muscle repair, protein can help you stay fuller longer, making it a smart addition for those managing weight or balancing busy schedules. 

How to Use Protein Powder 

According to the experts at Optimum Nutrition, it is always best to start with a food-first approach. Whole foods like lean meats, dairy, eggs, beans and nuts should be your foundation for meeting daily protein needs. When food alone isn’t enough, supplements can help fill the gaps.

Athletes, fitness enthusiasts and anyone with higher protein needs — like those focused on strength training or weight management — can benefit from adding protein powder to their routine. 
 

Most people use protein powder: 

• Post-workout for muscle recovery
• Between meals to curb hunger
• On-the-go when whole food isn’t practical

Pro Tip: Protein isn’t just in shakes. You’ll also find it in bars, gummies and ready-to-drink products— perfect for convenience and variety. 

Explore our Protein Supplements

What is Protein Powder Made Of? 

Most protein powders start with one of the following concentrated sources of protein: 

Whey: A milk-based protein that’s fast-digesting and highly bioavailable, making it a favorite for post-workout recovery. 

Casein: Also dairy-based, but slower to digest — ideal for sustained release, like overnight recovery. 

Plant-Based Options: Pea, soy and other plant proteins offer a great alternative for non-dairy diets. 

Blends: Many powders combine multiple sources to balance absorption rates and nutritional benefits. 

Many types of protein powder also include flavoring,  sweeteners and sometimes added vitamins or minerals to enhance taste and nutrition. Our assortment focuses on whey and whey-casein blends for optimal performance and recovery. 

How Much Protein Do You Need? 

Protein needs are often misunderstood. A common misconception is that everyone should consume 0.8–1 gram of protein per pound of body weight per day. While this intake may be appropriate for some highly active individuals or strength athletes, it is not a universal recommendation.

According to Optimum Nutrition, a more accurate guideline for most healthy adults is:

• 0.8–1.6 grams of protein per kilogram of body weight per day, or
• Approximately 0.4–0.75 grams per pound of body weight

This range supports general health and active lifestyles, with individual needs varying based on training intensity, activity level and overall goals. 

Ultimately, protein needs vary from person to person and depend on factors such as age, sex, body weight, activity level and overall goals. In general, active individuals, athletes and those focused on building or maintaining muscle require more protein than those with lower activity levels. Training volume, intensity, body composition and overall health also play a role. It is important to reassess your protein needs as your weight, activity level or goals change over time.

“I try to build my nutrition around whole foods first — lean proteins, quality carbs and healthy fats — but supplements help me fill the gaps and support recovery,” says Clay Harbor, Optimum Nutrition Athlete and Former Pro Football Player. “I aim for about one gram of protein per pound of body weight per day, and I usually take a protein shake after my workout to kickstart muscle recovery. I also take creatine daily — 10 grams per day works well for me — to support strength, power and overall training performance. It’s something I use consistently, not just on workout days, to help me stay at my strongest and recover better.” 
 
Individual routines vary. Follow product serving recommendations or consult a qualified professional if unsure.
 

Harbor’s go-to protein powder? Optimum Nutrition Gold Standard 100% Whey.  
 
Explore our complete selection of Optimum Nutrition products to find your favorite.

Protein Powder vs. Creatine vs. Pre-Workout 

These three supplements are often compared, but they serve very different purposes. Here’s what sets them apart: 

Check out the chart below for a quick side-by-side breakdown:  

Protein Powder Pro Tip: 

• Protein powder = recovery and daily nutrition 
• Creatine = strength and performance over time 
• Pre-workout = energy and focus before exercise 

The Bottom Line 

Protein powder is a versatile tool for anyone looking to fuel performance, recovery and overall health. Whether you’re hitting the gym or just trying to stay energized, it’s a simple way to keep your nutrition on track.

Explore our all of our sports nutrition supplements here.