Expert-recommended protein capsules that make meeting your daily nutritional goals easier.

For many people, achieving the recommended daily protein intake through diet alone can be a challenge. On average, adults are advised to consume 0.75g of protein per kilogram of body weight each day. For example, the typical UK man weighs 85.1kg, which translates to around 64g of protein per day, while the average woman weighs 71.8kg, requiring roughly 54g. To put this into perspective, that’s the equivalent of two to three 100g steaks daily—far too much saturated fat and sodium for most people’s health.

Protein intake becomes even more crucial for those engaging in intense physical activities, with recommendations rising to 1.1-1.5g per kilogram of body weight. This ensures adequate muscle building, endurance, and recovery from the stresses of exercise. As a result, many individuals may turn to supplements to meet their daily protein needs.

While protein bars, powders, and even cereals are common supplements, they’re often unappealing due to taste or texture. Protein capsules, however, provide a convenient alternative. These easy-to-swallow pills deliver a precise dose of protein, often derived from plant-based sources like soy, pea, or rice protein, or from animal sources such as whey or casein. Though less popular, protein capsules offer a simple and effective way to top up your daily intake.

London-based sports nutritionist, Reema Pillai, breaks down the basics of protein capsules:

What Are Protein Capsules?
“Protein capsules are a form of supplement that delivers protein in a tablet or capsule form,” Pillai explains. “They contain between 2-4g of protein per capsule, depending on the brand and type.”

Are Protein Capsules Beneficial?
Pillai confirms that protein is essential for muscle growth, repair, and maintaining overall health, supporting the immune system and helping with appetite management. However, she notes that protein capsules should be used as a supplement and not as a replacement for protein-rich foods in your diet.

Who Should Consider Protein Capsules?
Protein capsules are ideal for those who struggle to meet their protein needs, whether due to illness, malnutrition, or increased requirements due to activity levels. They are especially beneficial for athletes, bodybuilders, and those who travel frequently and find it hard to maintain a regular protein intake.

However, protein capsules are not for everyone. Pillai warns that those with pre-existing medical conditions like chronic kidney disease should avoid excessive protein intake, as it could exacerbate their condition. Pregnant or breastfeeding women, and those with milk allergies or intolerances, should also consult a healthcare professional before using protein supplements.

When Is the Best Time to Take Protein Capsules?
There’s no specific best time, but taking protein capsules within two hours post-exercise can support muscle repair and recovery. Some also find it beneficial to take them before bed to aid in muscle tissue formation during sleep.

As with any supplement, it’s always best to consult with a healthcare provider before adding protein capsules to your routine.

Best Protein Capsules Available:

Greenleaf Blends Smart Protein Blend
A premium option, Greenleaf Blends’ protein capsules are vegan, gluten-free, and packed with amino acids like L-Leucine and L-Lysine, promoting muscle growth and recovery.
Price: £30

Kiki Health Collagen Bovine Peptides
With 950mg of hydrolysed collagen per serving, these capsules promote skin elasticity, muscle health, and bone strength.
Price: £20.66

Purolabs Marine Collagen Complex Peptides
Ideal for those on the go, these capsules provide convenient daily collagen supplementation.
Price: £26.99

Holland & Barrett Vegan Silica Complex
A plant-based alternative for those avoiding animal-derived collagen, this silica complex supports bone health, skin, hair, and nails.
Price: £10.49

Iron Labs Nutrition Creatine Capsules
For high-intensity training, these creatine capsules help boost energy and support muscle growth.
Price: £33.99