Best Protein Powder for Beginners (Australia)

By the Supps247 team · Reviewed by Gagandeep Bajwa, founder and qualified personal trainer · Updated

The best protein powder for a beginner is one you will enjoy drinking, that fits your budget and that suits your stomach. For most people that means a whey blend or a whey protein isolate (WPI) from a well-known brand. If you avoid dairy, choose a plant-based blend. Here is how to choose with confidence.

Step 1: Work out how much protein you need

Active people commonly aim for about 1.4 to 2.0 g of protein per kilogram of body weight per day, spread over 3 to 5 meals of roughly 20 to 40 g each (International Society of Sports Nutrition). For a 75 kg person that is about 105 to 150 g a day. Australian guidelines set the general adult intake lower, at about 0.84 g/kg for men and 0.75 g/kg for women, which is a minimum rather than a target for people who train.

Protein powder is simply food in a convenient form. One scoop usually gives 20 to 30 g of protein, so most people use one or two shakes a day to top up what they eat.

Step 2: Choose the type

  • Whey blend (concentrate and isolate): creamy, tastes great and usually the best value. A great first protein for most people. Shop whey blends.
  • Whey protein isolate (WPI): filtered to around 90% protein with less lactose, fat and carbohydrate. Choose it if regular whey bloats you or you are counting calories. Shop WPI.
  • Plant-based protein: pea and rice blends for vegans or anyone avoiding dairy. Shop plant protein.
  • Mass gainer: protein plus lots of carbohydrate, only if you struggle to eat enough calories. Shop mass gainers.

Still deciding between the two most popular types? Read WPI vs whey blend.

Step 3: Read the label

  • Protein per serve and scoop size: compare grams of protein, not number of scoops.
  • Price per serve: price divided by serves. A 5 lb (2.27 kg) tub is usually cheaper per serve than 2 lb.
  • Carbohydrates, sugar and fat: important if you are tracking calories.
  • Allergens and sweeteners: check for milk, soy and gluten, and whether it uses sucralose, stevia or sugar.

Step 4: Pick a flavour you will actually drink

Chocolate and vanilla are the safest first choices because they mix well with water, milk, oats and smoothies. Many flavours can be tasted in our stores, and smaller 1 to 2 lb tubs are a low-risk way to try a new brand.

How beginners use protein powder

  • Have one scoop after training, or with breakfast if you train later. Total daily protein matters more than timing.
  • Mix with 200 to 300 ml of cold water for fewer calories, or milk for a thicker shake.
  • Keep eating protein foods: meat, fish, eggs, dairy, tofu and legumes.

Common beginner mistakes

  • Buying a huge tub of an untried flavour.
  • Using a mass gainer when you only need more protein.
  • Replacing meals with shakes instead of adding to a balanced diet.
  • Comparing tubs by price rather than price per serve.

Popular first protein powders at Supps247

Browse every option in protein powder, or start with our beginner's guide to supplements.

Not sure which one to pick? Ask our team at your nearest Supps247 store in Melbourne, regional Victoria or Brisbane, where you can compare tubs and taste many flavours before you buy. Online orders ship Australia-wide, free on orders of $99.99 or more, and members can use our price match guarantee.

Frequently asked questions

What is the best protein powder for beginners in Australia?

For most beginners, a whey blend or whey protein isolate from an established brand such as Optimum Nutrition, Rule 1 or Dymatize. Choose WPI if dairy upsets your stomach, or a plant-based blend if you avoid dairy.

How many protein shakes a day should a beginner have?

Usually one or two, depending on how much protein you get from food. Work out your daily target (about 1.4 to 2.0 g per kg of body weight for active people) and use shakes to fill the gap.

Is whey protein OK for women?

Yes. Protein powder is a food and works the same way for women and men. Choose based on your protein target, taste and how your stomach handles dairy.

Can I drink protein powder without working out?

Yes. It is simply a convenient protein food. Just count it as part of your daily calories and protein.

Written by the Supps247 team. Last reviewed October 2026. This guide is general information, not medical advice. If you have a medical condition, are pregnant or breastfeeding, are under 18 or take medication, talk to your doctor before using supplements. Sources: ISSN position stand: protein and exercise (2017); NHMRC Nutrient Reference Values for Australia and New Zealand.