The average adult is recommended to consume 0.75g of protein per kg of their body weight per day.
According to a report from the NHS in 2021 (more recent information could not be found), the average man and woman in the UK weighed 85.1kg and 71.8kg respectively.
By this maths, and may I stress that this is not my strong suit; I’m a writer and an English grad, daily protein intake should be almost 64g and 54g. That’s the equivalent of two to three steaks (100g steak offers 25g of protein, according to USDA) every single day. That’s a lot of saturated fat and sodium – our arteries are crying just thinking about it.
This increases to 1.1-1.5g if you’re engaging in regular and intense exercise where the intake of the food group becomes all the more important to build and repair muscle, enhance endurance and combat soreness and pain that may lead to injuries.
That is all to stress that many of us will not be getting our daily requirement of the essential nutrients from diet alone. For many, alternative sources are needed.
Protein supplements come in many forms, from bars to powders and even cereals created to slip additional protein into the first and most important meal of the day. But many find these methods unpalatable, especially the thick, sugar-filled shakes.
Protein capsules are lesser known and lesser available, but the idea is to offer your recommended quantity of the nutrient in one, easy-to-swallow pill. It’s a novel idea but it’s yet to catch on in the supplement world. Instead, more commonly, you will find creatine and BCAA tablets, amino acids that support the creation of protein, and collagen.
Collagen represents around 30 per cent of the body’s protein and is responsible for healthy joints. It is more often synonymous with anti-ageing but supports the connective tissues too. Branched-chain amino acids (or BCAAs) energise the muscles and fight fatigue and repair to improve performance. Creatine has a similar effect, bringing power to strength training.
London-based Sports Nutritionist Reema Pillai decodes our burning protein capsule questions.
What are protein capsules?
“Protein capsules are a type of protein supplementation, found in tablets, or capsule form. They provide the user with a source of protein, which is an essential nutrient for the body”, she explains. “The protein can be from a plant source, such as soybeans, pea or rice protein, or typically a milk source such as whey or casein protein. Protein capsules can typically contain between 2-4g of protein per capsule”.
Are protein capsules good for you?
Pillai confirms that “Protein is a nutrient that is important for muscle growth and repair, appetite management and supporting the immune system”. But she stresses that “Protein capsules themselves should be seen as a supplement, rather than a substitution for protein through whole food sources”.
What do protein capsules do?
“Protein capsules can help to meet your protein requirements, which some people may struggle with”, she reveals. “This can include people who are struggling with malnutrition, illness or have higher than usual protein requirements. Regular protein intake can prevent muscle mass loss and improve energy levels”.
Who should take and avoid protein capsules?
The sports nutritionist breaks it down. “Certain people who have high protein goals may want to consider protein capsules such as athletes and bodybuilders. Protein capsules can be helpful to top up protein needs when someone is travelling frequently and struggles to maintain a regular intake of protein.
“If someone has multiple intolerances or food restrictions which make it hard to meet protein requirements, protein capsules may be considered. However, any form of protein capsule is a supplement, and should not replace protein-rich foods in the diet, including meat, fish, poultry, dairy, soy, beans and lentils”.
On the other hand, Pillai highlights “There are some populations of people that should avoid taking any sort of protein supplements, including protein capsules”.
She explains, “This includes those who have pre-existing medical conditions, especially chronic kidney disease, as excess protein can cause further complications of the condition. It is not known in long-term research the effect of protein capsules on pregnant or breastfeeding women, and people who have an allergy or intolerance to milk products should be mindful of what sort of protein capsule they are buying”.
When should you take protein capsules?
According to Pillai “There is no best time to take protein capsules, though some may find it beneficial to take these within 120 minutes of exercising to support muscle tissue repair and recovery. You may also want to try taking protein capsules before going to sleep, to help provide the body with the amino acids (the building blocks of protein) it needs for muscle tissue formation as you sleep”.
Always check with your health professional before supplementing.
Shop the best protein supplements below
Greenleaf Blends Smart Protein blend
One of the only protein capsules on the market, Greenleaf Blends is spearheading a transformational way to consume protein. The Netherlands-born label creates its pills using only premium ingredients that are free from nasties and are gluten-free and vegan.
The composition of amino acids like L-Leucine and L-Lysine encourage the synthesis of protein in order to support muscle mass growth, while other ingredients like L-Valine aids in recovery and L-Tryptophan is included to promote a sound slumber.
The reviews are overwhelmingly positive but the negative customers refer to the price tag and the size of the capsules.
Buy now £30.00, Greenleaf Blends
Kiki Health Collagen Bovine Peptides - Capsules
Offering 950mg of hydrolysed collagen per serving, the Kiki Health Collagen Bovine Peptides capsules are a premium option to enrich the body with the benefits of Type I and Type III collagen. The myriad benefits include promoting the strength and elasticity of the skin and combatting the natural decline of the all-important building block protein.
But beyond simply wrinkle busting, these daily supplements also support the muscles, namely in growth and repair as well as bone health. Kiki Health has prioritised bioavailability and as such, the powder-filled capsules have a low molecular weight. They are also free from nasties like fillers or sweeteners.
Buy now £20.66, Healf
Purolabs Marine collagen complex peptides
Best for: convenience
If you’re someone who’s constantly on the move and not one for spending time mixing your supplements into your morning smoothie, then Purolabs marine collagen complex peptides are for you.
Take one or two capsules daily with water. They’re ideal if you’re someone who is rushing around in the morning as the slimline packaging can be kept in your handbag ready when you are. They’re also on the budget end of the marine collagen scale: if you buy a six-month subscription, they work out as just £18.33 a bottle and you’re sorted for half the year. Win-win.
Buy now £26.99, Amazon
Holland & Barrett Vegan Silica Complex 90 Tablets
This new and improved supplement that is part of Holland & Barrett’s own brand label is a high-strength dietary add-on that will come welcomed by those following a plant-based diet or find the taste of bovine or marine-sourced collagen too unpleasant to be consistent.
The main ingredient is a silica complex that packs calcium, magnesium, zinc, betaine hydrochloride, boron and horsetail that play a part in supporting the health of bones as well as skin, hair and nails. It may take a few months to notice the effects but once you do, you should see an increase in the strength and thickness of your hair, speedier growth for the strands and nails and glowing skin.
Buy now £10.49, Holland & Barrett
Bio-Synergy Pro collagen and multivitamin
Best for: newbies
If you’re new to marine collagen and aren’t sure where to start, then Bio-Synergy has the answer with their nifty pro collagen and multivitamins. Just take two capsules before your main meal with a glass of water for a 1,000mg hit of marine collagen along with 100 per cent of your RDA (recommended daily amount of vitamin A, vitamin D, vitamin C and other multivitamins and minerals). Handy, right?
Buy now £24.99, Very
Iron Labs Nutrition Creatine Capsules
Best for: extra vitamins
Iron Labs makes creatine supplements for those looking to go all out, which is why these tablets contain not just creatine but also a large helping of other beneficial ingredients. As well as 3900mg of creatine per serving, these supplements' impressive features include Alpha Lipoic Acid (ALA), Vitamin D and Zinc, vitamin D3 and vitamin B12. It brings together all of the essentials to keep your body growing healthily.
Buy now £30.59, Amazon
Bulk Nutrition Creatine Monohydrate Tablets
Creatine tablets are a great option if you're on the move or don't want to struggle with weighing out particular portion sizes each time you take them - and Bulk's are some of the best around.
These tablets feature a beginner-friendly dose of 1000mg of creatine with 99.99 per cent purity, helping you to increase physical performance next time you're hitting the gym. If you don't like the taste of powder-based supplements or just want your health to be as easy to maintain as possible, look to Bulk.
Buy now £9.99, Bulk
Precision Engineered Creatine Monohydrate 700mg 120 Capsules
Creatine increases performance in high-intensity exercise and as a result, can be hugely beneficial to your training regime. Renowned for being one of the best supplements for muscle growth, creatine works to essentially give your muscles more energy while working out.
Precision Engineered’s Creatine Capsules offer an easy and efficient way to elevate your performance without downing endless protein shakes. One thing to note: creatine draws more water into the muscles, which is something to keep in mind when bulking (and weighing yourself frequently).
Buy now £15.00, Holland & Barrett
Xellerate NUTRITION BCAA Tablet 1000mg
BCAAs fuel your skeletal muscles during training, which means you can train for longer without your muscles feeling quite as fatigued. Several studies also highlight the fact that BCAA supplements can increase muscle mass and strength during training.
Xellerate NUTRITION’s BCAA Tablet 1000mg is an easy way to boost your muscles’ capabilities without much fuss at all. Take three tablets per day and you’ll hopefully see increased strength and endurance as well as less sore muscles the following day.
Buy now £22.97, Amazon
Precision Engineered Branched Chain Amino Acids
This BCAA supplement comes in rapid-release capsule form so can be easily incorporated into your daily workout with instant results. As they are quickly absorbed, you should be able to notice their performance-enhancing benefits nearly immediately.
They are packed with the three essential amino acids – leucine, isoleucine and valine – plus vitamin E which adds to the energising and motivational feeling, while also encouraging muscle growth and repair.
Buy now £9.60, Holland & Barrett
MyVitamins Essential BCAA Tablets
These tablets contain 3800mg of BCAAs per serving and are made to be ingested daily in order to maximise the results. The blend of amino acids will help build up new muscle, boost lean mass, and increase performance and energy levels. The tablets are a convenient size and also include vitamin B6 for keeping your immune system in check.
Buy now £6.62, MyProtein
Best easy-to-consume protein-rich alternatives to protein capsules
Foodspring Clear Whey
A new summery twist on the brand's original bestselling Whey Protein, this Clear Whey is ideal for post-gym protein shakes when your appetite isn't quite back yet but you know you're in need of a macros boost. Less of a traditional protein shake and more of a refreshing drink, it's a low-lactose option that's easier to digest and comes with 26g of protein per portion.
Buy now £34.99, Amazon
Vieve Protein Water Mixed Variety Flavour Pack
Vieve is the brand behind the world’s first protein water. The hydrating beverage offers a way to slip the essential nutrient into your diet with ease without incorporating additional sugars or calories. Unlike the pre-mixed shakes that dominate the market, this is a clear, refreshing drink that is not milky in taste or texture.
Each drink has 20g of collagen protein and only 90 calories per 500ml bottle with no dairy, sugar or fat. While providing a boost in protein, the concoctions also offer a source of amino acids and BCAAs to stimulate the building of protein in the muscles. The flavours are Wild Cherry but there are six others and Amazon has a mixed variety pack so you have the opportunity to sample the full collection.
Buy now £17.47, Amazon
Form Nutrition - Superblend Protein Chocolate Salted Caramel
Best for: achieving your goals
Per 40g serving:
- Protein 20g
- Carbohydrates 4.3g
- Fat 0.8g
- Calories 158kcal
Containing pea, brown rice, hemp and whole algae protein, we couldn’t believe we were drinking something that was actually good for us. We tested the Chocolate Salted Caramel with unsweetened almond milk as well as water and the results were unanimous: Yum. This multi-plant-based formula is so truly delicious we forgot it was actually good for us too.
Ideal as a post-workout recovery drink as well as a mid-afternoon workday boost, we found it helped maintain energy post-workout (and pre-office lunch) while providing that perfect amount of fullness.
Full of amino acids this excellent blend also contains maca and spirulina which have been shown to help manage stress and fatigue. Form also offers a discount on monthly subscription packages if you’re committed to a protein regime. The brand also makes one of the best blender bottles we tried.
Buy now £23.40, Healf
Vivo Life Perform Raw Cacao Flavour Vegan Protein Powder
Best for: pure ingredients
Protein per serving: 25g
Did you know that many protein powders contain heavy metals like mercury, cadmium, arsenic and lead? These come from pesticides and contaminated ingredients, which can be toxic if they accumulate in your body. Vivo Life is one of the few protein powder brands that test its products for heavy metals, so you can rest easy knowing that you’re ingesting the cleanest possible ingredients.
Alongside having just 0.23g sugar per serving, the brand’s vegan Perform Protein is gluten-free, vegan and soya-free and is packed with BCAA, turmeric and herbal enzymes. Flavours range from cocoa to strawberry.
Buy now £44.99, Amazon
