To decide on the best protein powder for you, it helps to ask: what are protein powders for? Protein is a nutrient needed all over the body to help build, repair and maintain tissue. It is made up of chains of amino acids, nine of which are termed “essential” since your body can’t make them itself.

For a healthy body, the recommended nutrient intake (RNI) is 0.75g of protein per kg of bodyweight per day. If you don’t typically eat many animal-based sources, protein powders can help you hit that target.

We tested 20 of the top protein powders on the market, including whey and vegan protein powders. You can read our full reviews below, as well as answers to frequently asked questions such as which is the healthiest, the best for weight loss and the best for building muscle. If you’re looking for something to take before exercise, read our guide to the best pre-workout supplements.

The best protein powders: At a glance

How to choose the best protein powder

Whey concentrate is the most common form and often the cheapest, according to Rachel Butcher, head of nutrition at Third Space. “It typically has low fat and cholesterol content but the protein levels can vary from 40 to 90 per cent depending on the brand,” she says. “If your goal is to build muscle, a whey concentrate with a higher protein content is probably the best to go for.”

Whey isolate is more refined and therefore more expensive. “Whey isolate is refined in a process that will remove the fat and the lactose from the compound,” says Butcher. “That makes it one of the leanest options, meaning it usually comprises of upwards of 90 per cent protein content.”

Whey hydrolysate is whey protein that’s been put through hydrolysis. “That is, the addition of water to allow for the protein to be broken down into its smaller building blocks,” Butcher explains. “This means it can be absorbed by the body much faster and at higher rates.” Needless to say, it’s on the costlier end of the scale.

Vegan protein powders are the fourth option. Pea, hemp, tofu and soy are popular sources of plant protein but there are plenty of other types like rice protein. “What’s key here isn’t just looking at the protein content, but the quality,” says Butcher. “You can tell that by looking at its essential amino acids – it’s ‘complete’ if it contains all nine. To achieve this, you’ll want a blend of at least two protein sources.”

How we test protein powders

Here’s a plot twist for you: the most exciting heavyweight in the world thinks he’s boring. And a spoiler: this weekend, Moses Itauma is likely to prove exactly why he is so exciting.

On Saturday, Itauma welcomes Jermaine Franklin to Manchester’s Co-op Live arena. It will not be a warm welcome. Itauma, 21, occasionally comes across as frosty – although he isn’t, deep down – and that’s purely from conversational experience. One dreads to consider the chill from staring him down in the ring.

But that will be Franklin’s position this weekend, as the 32-year-old American aims to pluck Itauma’s rising star straight out of the Manchester night sky. Franklin, to his credit, has only been beaten by Anthony Joshua and Dillian Whyte, going the distance with both, yet Itauma needed just 119 seconds to dismantle Whyte in August.

That’s what we’re dealing with. A British talent who might’ve broken Mike Tyson’s record as the youngest world heavyweight champion, if not for the predictable politics of modern boxing. Yet when one hits as hard and fast as Itauma – and few do – they can take the politics out of the sport, to an extent. In other words: Itauma is coming for a world title. He is an ominous, looming threat.

Furthermore, he has his head screwed on in a way that is impressive for his age, at the risk of sounding condescending. “Of course,” he says, before adding with a smirk: “Maybe I’m just boring.”

This follows his confession that, after GQ’s Men Of The Year after-party last winter, he might’ve developed an aversion to such glitzy gatherings. And that might be for the best, when it comes to his career.

“I feel like I lost myself to find myself again,” he tells publications including The Independent. “When I was at these parties and whatnot… I know you’ve got to enjoy yourself, you’ve got to relax, but for me personally, I was like: ‘Ah, I’m not really doing my purpose.’ Boxing is my No 1, and when I was at these parties… obviously, it’s great, it’s fun to be around new people and XYZ, but I almost had the element of ‘I need to get back in the gym’.”

So, save the parties for retirement? “Exactly. It got a lot of my friends; a lot of them could’ve been something, but they got caught up in the party life. Even if you ask my amateur trainers, all of them said I wasn’t the talented-est, I didn’t hit the hardest, but I kind of had the consistency to stay on, whereas everyone else went to parties. So when I was at these parties, I was like: ‘I don’t want to get caught up in that cycle.’”

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Such events are superfluous distractions, as is social media, according to Itauma, who displays an unusual comfort with living a life atypical for a 21-year-old.

“I don’t have social media,” he says. “A lot of people, they spend too much time on it, and I was one of those people. At one point, I was just like: ‘I’ve got too much stress on my mind, too much going on,’ so I deleted it last year. I might go on for like 10-15 minutes to reply to people and post whatever I’ve got to post – media or sponsor obligations – but I haven’t been on Insta[gram] for, like, two days now.”

So, he doesn’t get sucked in by comments, as so many people do? “I used to, but I don’t even have comments turned on 1774461797. You’ve got to realise: social media isn’t social media, it’s yourself. It picks up on things you’re interested in and mirrors it back to you, so you’re not distracted by social media, you’re distracted by yourself. I just didn’t want that distraction any more.”

The willingness to sacrifice such underestimated vices is admirable, yet Itauma said in late 2024, “I never feel the happy sides of my life,” which felt a concern. Or it would, but he has changed since then.

“When you start achieving a little bit of success, you start to see value in the relationships you have,” he says. “I started realising that my bond with my family became more strong and more important, and then the ones that weren’t so much, they kind of just dropped out. Then everyone’s like: ‘Ah, you’ve changed.’ I’m supposed to; my whole life has changed, I’m not supposed to stay a caterpillar.”

It’s the most poignant moment in the conversation, and another example of Itauma’s introspective side – a side that his promoter, Frank Warren, has noticed.

Warren has noticed the change in Itauma, too. “He’s become a little bit more outgoing,” the Queensberry boss tells The Independent. “He was very much an introvert, but once he warms to you, he’s got a good sense of humour. He’s got a good head on his shoulders, and he’s matured not just physically but mentally.”

Warren, 74, also speaks of feeling a paternal responsibility for the 21-year-old. “Very much so. We sponsored him when he was young, and he turned pro with us as soon as he could. Obviously, it’s difficult, because he’s training and I’m here, there and everywhere, but we speak, we had breakfast a couple of weeks ago. I’ve got a lot of time for him. I think he’s gonna be a great ambassador for British boxing, world boxing… He’s a really grounded, sensible guy, and he loves what he’s doing; he’s quite a student of boxing, he watches a lot of other fights, and he’s got a plan.”

Most importantly, though, “He can fight!” Warren has been aware of that since Itauma was a teenager, arriving at gyms in his school uniform before sparring and – at least once – getting the better of one of the promoter’s heavyweights.

“I thought, ‘Bloody hell,’” Warren recalls. “I couldn’t make out who it was who had the head guard on, and when they told me who it was, I nearly fell through the floor. I won’t say who, because I don’t want to embarrass him, but that’s when we started sponsoring Moses.”

That was the very beginning, yet Itauma is still just getting started.

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​Tamby Seeneevassen’s plan to create two flats at the lower ground and first floor, alongside a café, at 67-69, Castle Road in Scarborough have been rejected over concerns about fire safety and the size of the proposed flats.

​The proposed lower-ground flat would have been accessed via an existing side door on Silver Street and the proposed first-floor flat would have been accessed from the front of the café.

​Officers said that the absence of private access to the first-floor flat would be a “wholly unacceptable arrangement which would not allow for a secure or reasonable access”.

​The council’s housing team objected to the scheme over concerns about the flats’ fire safety and the size of the rooms and windows.

​The officer said: “I am concerned that the level of natural light and ventilation to the living room of the basement flat will be inadequate.

​“The minimum window area should equate to 10 per cent of the floor area, with at least 50 per cent of that window area being openable.

​“The proposed first-floor flat does not meet the minimum floor area for a single-person, one-bedroomed flat as prescribed by the National Space Standards, which would be 37m2. “

​Three members of the public also objected to the plans, citing concerns about “excessive odour from the café’s kitchen into the residential flats and excessive noise from the café”.

​However, planners noted that the council’s environmental health department had requested a pre-commencement condition for the provision of a noise and ventilation scheme “which would prevent harmful effects on these neighbours”.

​North Yorkshire Council concluded that the proposal would “fail to provide a satisfactory level of safety, space, light, ventilation, adequate fire escape and overall amenity, resulting in an unsafe and cramped living conditions to the detrimental harm of future occupants”.

​The application was refused by North Yorkshire Council.

​

North Yorkshire Police said they have received reports from members of the public that people are stopping on the A64 near York to leave flowers, cards and messages following the death of a 19-year-old local man at the weekend.

A spokesperson said: “We, along with the family of the man who sadly died following a collision on the A64 on Saturday evening, are urging well-wishers to put their own safety, and that of other road users first when laying flowers at the scene.

“We have received reports from members of the public that people stopping on the roadside to leave flowers, cards and messages were placing themselves at risk of being struck by passing vehicles.

“The fatal collision happened on the eastbound carriageway of the A64 between Grimston Bar and the Hopgrove Roundabout at around 9.40pm on Saturday 21 March.

“Sadly, a 19-year-old local man, who was a pedestrian, died from his injuries. Our thoughts continue to be with his loved ones at this difficult time.

“Those who wish to pay their respects are now asked to use the designated area underneath the A64 at What3Words location: apron.bucket.stored, rather than stopping on the A64. The new location is shown in the photographs and we also ask you to please take care if you attend the new location.”

The spokesperson said any flowers or tributes previously placed on the carriageway have also been moved to this location.

“As our investigation into the circumstances of the collision progresses, we continue to appeal for witnesses or anyone with relevant dashcam footage to come forward if they have not yet spoken to us.

“We are particularly keen to speak to anyone who may have seen a man on foot near Grimston Bar or the A64 that night.

“If you can assist our investigation, please email mcit@northyorkshire.police.uk, or call North Yorkshire Police on 101 and speak to the Major Collision Investigation Team.

“Please quote reference 12260050942 when passing information.”

The latest rugby news from Wales and around the world

These are your evening rugby headlines on Wednesday, March 25.

Welsh sides agree short-term deal

Scarlets have signed Dragons hooker George Roberts on a short-term loan deal.

Interim director of rugby Nigel Davies is without hookers Ryan Elias and Marnus van der Merwe for his side’s trip to Dublin to face Leinster in the United Rugby Championship on Friday after the duo suffered head knocks against Zebre last week.

With Elias and van der Merwe going through return-to-play concussion protocols, Roberts joined up with the west Wales side this week to provide cover amid the absences.

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The 28-year-old joined the Dragons from English Championship side Doncaster Knights in December and has since played four times for Filo Tiatia’s side.

One of those appearances saw the front rower – who hails from Wrexham – come off the bench to score a try as his side beat Scarlets 28-5 on New Year’s Day.

Confirming the short-term deal on Wednesday, Scarlets thanked the Dragons “for their assistance in allowing George to link up with the squad this week.”

Before moving to Rodney Parade, Roberts spent five seasons with Doncaster, having also represented Wrexham RFC and RGC.

Tributes pour in after Wales star’s announcement

Liam Williams has been flooded with tributes after the Wales and British & Irish Lions full-back announced his retirement from rugby.

The 34-year-old called time on his international career in January but has now decided to hang up his boots altogether after struggling with a recurring knee injury in recent years.

Williams won 93 caps for Wales, scoring 21 tries and winning two Six Nations titles, while he also played at three Rugby World Cups and toured twice with the British & Irish Lions.

At club level, he won the Pro12 title with the Scarlets and both the Premiership and Champions Cup with Saracens, while he also had stints with Cardiff and Japanese side Kubota Spears before joining Newcastle Red Bulls at the start of the season.

Announcing his retirement in an Instagram post on Wednesday afternoon, an emotional Williams said it was “the right time” to step away, with a “new chapter about to begin”. You can read his announcement in full here.

Tributes have since poured in for the Wales icon from former team-mates and clubs, with a comment from the official Newcastle Red Bulls account reading: “It’s been a pleasure having you with us, Sanj. Congrats on an incredible career.”

Wales and Exeter lock Dafydd Jenkins wrote “Goat [Greatest Of All Time]” while Ospreys front rower Gareth Thomas said: “Legend! Congrats on a class career my guy.”

A post from the Welsh Rugby Union read: “Diolch Liam & congratulations on an incredible career,” while Cardiff wrote: “Diolch Liam!” and the Scarlets said: “What a career. Congratulations Sanj, Scarlets legend.”

Ireland and former Scarlets star Tadhg Beirne wrote: “Congrats Sanj! Was a pleasure my man. Serious career,” while Wales centre Nick Tompkins added: “What a boy. Good work spaghetti.”

Welsh back-rower Aaron Wainwright wrote: “Class Sanj” and prop Dillon Lewis said: “What a man,” while England international Courtney Lawes added “Hell of a shift brotha”.

Scotland star departs

Scotland lock Jonny Gray has left Bordeaux-Begles with immediate effect, joining fellow Top 14 side Perpignan until the end of the season.

A statement issued by Bordeaux on Wednesday said that the move had been made at the request of the 32-year-old second row, whose deal at the club expires at the end of the season.

Gray will swap places with fly-half Hugo Reus, who was meant to leave Perpignan for Bordeaux in the summer but will now make the move earlier than originally planned.

The 22-year-old joined Perpignan in December but will now provide midfield cover for Bordeaux duo Joey Carbery and Nicolas Nicolas Depoortère, who have suffered ACL and shoulder injuries respectively.

Gray will also provide cover in the Perpignan engine room, which has lost his Scotland teammate Jamie Ritchie after he fractured his leg against England in the Six Nations.

He will try to keep the Top 14 strugglers from relegation, with Perpignan 12 points clear of bottom side Montauban but still facing the prospect of facing the Pro D2 runners-up in an ‘access match’ play-off at the end of the season.

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On top of this, the government had also offered to cover some out-of-pocket expenses resident doctors face, including exam fees, as well as increase the number of training posts to address what the BMA has described as a jobs shortage at the start of year three of their training.

Nintendo Switch Online has grown from a disappointing Virtual Console replacement to a formidable subscription service, so here’s a rundown of some of it’s must play titles.

While some might still look begrudgingly at Nintendo Switch Online, as the deathbringer of the Virtual Console, the subscription service has gradually evolved into a compelling catalogue of gaming history.

The service began with only NES games in 2018, but over the years titles for the SNES, Nintendo 64, Sega Mega Drive, Game Boy, Game Boy Advance, GameCube, and most recently, Virtual Boy have been added to the roster. GameCube titles are exclusive to the Switch 2, while Virtual Boy titles require a separate accessory for the stereoscopic vision.

If you’re overwhelmed by the huge number of games on the service, or simply need some throwback recommendations, we’ve amassed a list of the 10 best games you can play right now. We’ve tried to mix in overlooked classics with more obscure titles (you don’t need us to tell you to play Zelda: Ocarina Of Time or Super Mario World), but if you’ve got unusual recommendations of your own let us know via the usual email address.

Metroid: Zero Mission

Game Boy Advance

Super Metroid might be the best game in the series, but we’d recommend this Game Boy Advance remake of the 1986 original for newcomers. The original is difficult to play nowadays, for anyone that didn’t grow up with it, but the remake is fantastic, with fleshed out new areas, mini-bosses, and items. The best part? You can clear the whole thing in a day, if you’re savvy.

F-Zero GX

GameCube

There is an impressive stack of F-Zero games on Nintendo Switch Online, including the once Japan-exclusive F-Zero Climax, but the series’ high-speed thrills are at their propulsive best in F-Zero GX on the GameCube. Beyond the entrancing visuals, soundtrack and track design, it might be one of the most difficult games ever published by Nintendo (in a good way).

Densetsu No Starfy

Game Boy Advance

If you’ve played Super Smash Bros. Ultimate, you might recognise Starfy as a spinning assist trophy. His history, however, goes back to a string of underwater 2D platformers which were only ever released in Japan, until they landed on the Nintendo Switch Online in 2024. The first three games are available on the service, and while they don’t rival Mario’s 2D greats, they’re interesting alternatives for the cool kids.

Super Mario World 2: Yoshi’s Island

Game Boy Advance/SNES

Some people of a certain age are still stuck in a debate as to whether Super Mario Bros. 3 or Super Mario World is the greatest 2D platformer of all time. However, you can easily throw the argument into disarray with the imaginative, and beautifully animated, Yoshi’s Island. It’s a shame all Yoshi’s mainline adventures since then haven’t hit in quite the same way, but this is a reminder of when he went egg-to-egg with Mario’s best.

Sin And Punishment

Nintendo 64

Few hidden gems deserve the spotlight more than Sin & Punishment, an arcade-style rail shooter by cult developer Treasure, that’s filled with awesomely over-the-top action and enemies. It was originally exclusive to Japan on the Nintendo 64, but finally made its way to the West in 2007 through the Virtual Console. If you’re after a Star Fox fix, this might soothe the craving.

EarthBound

SNES

If you’re a fan of quirky role-playing games, or wondering where that annoying ‘PK Fire!’ boy from Super Smash Bros. Ultimate came from, EarthBound (known as Mother 2 in Japan) is the answer. You can play the first game, EarthBound Beginnings, on the service too, which is the only place it’s ever been available in the West. Alas, the third game in the series, Mother 3, is unlikely ever to get the same treatement.

Mario & Luigi: Superstar Saga

Game Boy Advance

Mario & Luigi: Brothership wasn’t quite the grand return many hoped for, but the plumbing duo’s role-playing games are still some of the most underrated around. Bowser’s Inside Story aside, the best might still be the original, where you travel to the Beanbean Kingdom to stop the locals from harnessing the power of the Beanstar. Ignore the silly names, and sink into the dynamic turn-based combat instead.

Blast Corps

Nintendo 64

Like Sin & Punishment, Blast Corps is another forgotten gem from the Nintendo 64 era. It’s a puzzle-action game developed by Rare, which sees you using vehicles to destroy buildings in the path of a runaway nuclear missile carrier. It’s very different from Banjo-Kazooie, and most of their other stuff, and it’s a real shame there was never a sequel.

Soulcalibur 2

GameCube

Few fighting games from the PlayStation 2, Xbox, and GameCube generation have aged as well as Soulcalibur 2, which still marks the series’ peak. Each version had a unique fighter, but between Heihachi, Spawn, and Link from The Legend Of Zelda, there was no question as to which console got the best deal.

The Legend Of Zelda: Oracle Of Seasons/Ages

Game Boy Color

It’s very easy to recommend The Legend Of Zelda: A Link To The Past or Ocarina Of Time as undisputed classics, but it’s just as easy to overlook Zelda’s adventures on the Game Boy Color. While they do have some connectivity, Oracle Of Seasons and Oracle Of Ages are actually quite different games, albeit built with the same top-down graphics borrowed from Link’s Awakening.

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The number killed in floods in Kenya has risen to 88, the government has said, as two rivers burst their banks causing more displacement.

More than 34,000 people have been displaced and at least 21 countries affected by the floods, which started earlier in March.

On Monday, the Nyando River in western Kenya overflowed, submerging sections of the Ahero Bridge along the Kericho-Awasi-Kisumu road and disrupting transport in the region.

The government has urged motorists to avoid the flooded route and seek alternative roads.

“This advisory is especially critical during the hours of darkness, when it may be difficult to accurately determine the depth and strength of the flowing water,” a statement said.

Rescue efforts led by the Kenya Red Cross Society have intensified in the worst-hit areas.

In the Nyando area, rescue teams have evacuated more than 200 people and over 200 livestock, while at least two families were pulled from immediate danger.

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Authorities are also working to evacuate more than 900 students from the Ahero Girls National School as floodwaters continue to rise.

At least 265 households have been affected in the area, Kenya’s Ministry of Interior and National Administration said on Tuesday.

Displaced residents are being sheltered in public facilities, including government offices, churches and health centres.

Six unaccompanied children were among those rescued and are currently under care.

Flooding has also been reported in other regions.

In Tana River county, the River Tana burst its banks, flooding farms in Mbalambala and surrounding areas, including Asako village, and threatening food production.

In Uasin Gishu county, a multi-agency team is assessing the impact of rising water levels along Sosiani River in Lower Elgon View, where residential and hospitality facilities have been affected.

It comes just days after Karen Hauer, the programme’s longest-serving female member of 14 years, announced she was also leaving, following in the footsteps of hosts Tess Daly and Claudia Winkleman.

However, although Nadiya’s time as a professional dancer has come to an end, the 36-year-old has teased that her Strictly journey is “evolving” and this “isn’t the end”.

Strictly’s Nadiya Bychkova breaks silence on exit after nearly a decade

In a post on Instagram, she told her followers: “After 9 wonderful years, this part of my journey with Strictly Come Dancing is evolving.

“There is something truly special about being part of a programme that plays such a big part in so many people’s lives and I want to thank all those who have sent beautiful messages over the last few weeks and those who have voted, shouted, supported, celebrated and cheered during every series.

“I also want to take a moment to appreciate all those who have helped me along the way: my partners, my fellow professionals, the judges and brilliant people behind the scenes.

“I joined the show as an athlete and a double world champion. Along the way I have learned so much about myself and other people. I have grown, not only professionally, but personally and creatively.

“Strictly has allowed me to discover new sides of myself, develop new skills, and evolve as an artist in ways I will always be grateful for.”

Nadiya added: “This isn’t the end… I look forward to being part of the Strictly world for many years to come in ways I am beginning to explore.

“I’ve changed a lot since I first stepped onto that dance floor, not just as a performer, but as a person and I can honestly say I’ve never felt more like myself.

“I’m excited to have time to focus on new projects, and to spend more precious time with my beautiful daughter. Life feels full of possibilities.

“I danced before Strictly, I loved dancing on the show and I plan to keep dancing for many years to come.

“Thank you for all the love and support along the way.”

Fellow Strictly star Johannes Radebe commented: “YOU are elegance personified.”

Karen added: “You are wonderful.”

In a statement, Strictly shared on social media: “We would like to say a huge thank you to Nadiya Bychkova for her incredible contribution to Strictly Come Dancing.

“Since joining the show nine years ago, Nadiya has brought elegance, artistry, and unwavering dedication to the ballroom, and she will always remain a cherished member of the Strictly family.

“Over the years, Nadiya has delivered countless memorable performances, showcasing not only her exceptional talents as a dancer and choreographer but also her brilliance as a teacher to all her celebrity partners.

“A consummate professional, Nadiya embodies the very best of what Strictly stands for.

“We are deeply grateful for everything she has given to the show and wish her every success for the future.”

Other Strictly professional dancers reported to have left the show in recent weeks include Gorka Marquez, Luba Mushtuk and Michelle Tsiakkas.

Will you miss Nadiya as a professional dancer on Strictly? Let us know in the comments below.

William and Kate, who had no active role in the ceremony, listened to the first sermon by the new Archbishop, in which she spoke of her hopes for peace in the Middle East, and acknowledged failures on safeguarding in the church, referencing “victims and survivors” and the “pain experienced” by those harmed by “actions, inactions, and failures of those in our own Christian churches and communities”.