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Protein & supplements

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Buying guide

Protein is the supplement that matters most for fat loss and muscle — and food comes first. A protein powder simply makes hitting 1.6–2.2 g per kg of body weight easier on busy days. Whey concentrate is the cheapest; whey isolate has more protein per scoop and less lactose; plant blends suit vegetarians and dairy-sensitive stomachs. Look for around 20–25 g protein per scoop and a short ingredient list. Beyond protein, a multivitamin, vitamin D in winter and fish oil if you don't eat fish are reasonable 'insurance' — but none of them burn fat. Skip fat burners and detox teas.

Protein I've used — Dan's picks

Rule 1 (R1) Whey ProteinDan's pick — one of the whey brands he used during his 20 kg loss.See it on Amazon →Isopure Whey IsolateDan's pick — a whey isolate that's easy on the stomach for many people.See it on Amazon →Kevin Levrone Signature WheyDan's pick — another whey he used to hit ~130 g protein a day.See it on Amazon →

More options

Whey protein powderThe easiest way to top up protein when meals fall short.See it on Amazon →Protein shaker bottleMakes a post-workout shake easy anywhere.See it on Amazon →Vitamin D3Worth checking with your GP; many Kiwis run low in winter.See it on Amazon →Protein barsA grab-and-go snack when you can't cook.See it on Amazon →Fish oil (omega-3)Easy omega-3 if you don't eat fish twice a week.See it on Amazon →Plant protein powderDairy-free option for vegetarians or sensitive stomachs.See it on Amazon →Whey protein isolateHigher protein per scoop and lower lactose than standard whey.See it on Amazon →Casein proteinSlow-digesting protein, popular as a pre-bed snack.See it on Amazon →Collagen peptidesEasy add to coffee; not a complete protein, so don't count it fully.See it on Amazon →Powdered peanut butterPeanut flavour with far fewer calories than regular PB.See it on Amazon →Protein pancake mixHigh-protein breakfasts in 5 minutes.See it on Amazon →High-protein chipsA crunchy snack that won't blow your calories.See it on Amazon →Beef jerkyPortable, high-protein snack for work or travel.See it on Amazon →Daily multivitaminCheap insurance when you're eating less.See it on Amazon →Psyllium husk fibreHelps fullness and digestion on a diet.See it on Amazon →Greens powderConvenient extra veg — not a replacement for real food.See it on Amazon →Zinc supplementOnly useful if your diet is low — check with your GP.See it on Amazon →

FAQ

Do I need protein powder to lose fat?

No — it's a convenience. If you hit your protein from food, you don't need it.

Whey or plant protein?

Both work. Whey is cheaper and absorbs well; plant blends are great if dairy upsets you.