Nutrition
Choosing a protein powder in Canada
Most people shopping for protein powder are solving one of two problems: breakfast they will actually eat, or recovery after training. Those point at different products.
How much protein you actually need
Health Canada’s Recommended Dietary Allowance for adults 19 and over is 0.80 g of protein per kilogram of body weight per day. As a single reference number that is about 56 g a day for men and 46 g a day for women.
Work it out for your own weight rather than using the reference figure: a 70 kg adult lands at about 56 g, a 90 kg adult at about 72 g. That RDA is the amount judged sufficient for most healthy people, not a target for athletes, and people doing serious strength training are routinely advised to aim well above it.
Worth saying plainly: most people can hit these numbers from food. A powder is a convenience, not a requirement. It earns its place when breakfast keeps getting skipped or when you need something portable, not because food protein is somehow inferior.
Plant, soy, and whey
- Plant blends are the default choice for anyone avoiding dairy and soy. Blends are used because a single plant source is often lower in one or more amino acids, so combining sources evens out the profile.
- Soy is a complete protein and has the longest track record of the three in this catalogue. It is also a common allergen, so it is out for some households.
- Whey comes from dairy and is absorbed quickly, which is why it is the usual pick around training. It is not suitable if you avoid dairy.
There is no universally best category here. The one you will keep drinking is the one that works.
What to read on the label
- Protein grams per serving, and the scoop size that number assumes. Two products at "20 g per serving" can use very different scoops.
- Cost per serving, not cost per tub. This is the comparison that actually tells you anything.
- Added sugars, and where they sit in the ingredient list.
- Allergens, especially if you are buying for a household rather than yourself.
- A Natural Product Number or NPN on the label, which means Health Canada has licensed the product for sale in Canada. You can look any NPN up in the Licensed Natural Health Products Database.
Protein options I carry
Shakes for the mornings you have two minutes, bars for the mornings you do not. If you tell me which of those you are actually solving for, I can narrow this down fast.
Life Shake Plant
A plant-based protein powder with 20 g of protein per serving, available in several flavours.
Life Shake Soy
The original Life Shake — a soy-based protein powder with 20 g per serving, in classic flavours.
Advanced Physique Whey
A grass-fed whey protein shake aimed at athletes and people doing strength training.
Meal-in-a-Bar
A protein-rich meal bar in three flavours for the mornings you do not have time for a shake.
This page is general information, not medical advice. Talk to your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or taking medication.
Questions people actually ask
How much protein do I need per day?
Health Canada’s recommended intake for adults is 0.80 g per kilogram of body weight per day, which is about 56 g a day for men and 46 g a day for women as a reference figure. Calculate it against your own weight. People doing serious strength training are commonly advised to aim higher, and that is a conversation for a dietitian or your healthcare provider.
Is plant protein as good as whey?
For meeting a daily protein target, yes. Plant blends combine sources so the amino acid profile evens out. Whey is absorbed more quickly, which is why it is the common choice around training, but for general daily intake the difference matters far less than whether you actually drink it.
Do I need a protein powder at all?
Probably not, if you are eating well and hitting the numbers from food. A powder is a convenience for skipped breakfasts and portability. I would rather tell you that than sell you a tub you do not need.
Can I get these shipped across Canada?
Yes. Orders ship from Shaklee Canada anywhere in the country at one national price. If you are in the Lower Mainland, I keep staples on hand in Surrey for local pickup with no shipping fee.
Still deciding? Ask me directly.
I would rather answer a real question than have you guess from a web page. Call, email, or send a note and you get me, not a call centre.