Protein powder is convenient and ubiquitous. Most adults can hit protein targets entirely from whole foods. Supplementation makes sense in specific situations — but the default for most people doesn't require it.
When powder makes sense
After workouts when food isn't practical. Travel days. Pregnancy/postpartum when increased needs are hard to meet. Vegan or vegetarian diets where animal protein isn't available. Specific muscle-building goals requiring 1.8-2.2g/kg.
When whole foods suffice
Most active women with normal eating patterns hitting 1.2-1.6g/kg. Greek yoghurt, chicken, fish, eggs, cottage cheese, lentils — these meet protein needs without supplementation.
If you use protein powder, prefer whey isolate (most efficient absorption) or pea protein for plant-based. Bulk and MyProtein UK offer cheap quality options. Skip the expensive 'designer' protein powders — the marketing premium isn't matched by formulation.