The 9 Best Types of Protein Powder Explained
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Protein powder types can be baffling. Protein is protein, right? So, does the type matter? As it turns out: Yes. While it’s doubtful that any type of protein powder is bad for you, using the wrong type of protein powder for you could potentially defer your wellness goals.
So, to help ensure you’re using the best type of protein powder for your diet, fitness objectives and personal preferences, we’ve run down the most popular types of protein powder, including whey, pea, hemp and casein.
What Are Protein Powders?
If you’re investigating protein powder types, you probably know what protein powder is and why it can be a good addition to your diet. Here’s the 4-1-1 for those who are new to the topic: Protein powder is a dietary supplement that's typically used before or after workouts or as a quick snack. It can be mixed in a shaker bottle with water or blended into a protein shake with milk, fruits and ice. The types we’re examining are all powders, per the name, although there are also liquid (typically in the form of pre-mixed shakes), bar and capsule protein supplements you can buy.
As protein powders have been popularized by athletes, fitness buffs (pun intended) and ketogenic diet culture, the protein powder industry has ballooned into a $20 billion market. Consequently, navigating protein powders can be a pretty confusing task, and the type of powder—which includes whey, casein, soy, pea and hemp—is one of the most important considerations.
Related: The Best Protein Powders to Keep You Fueled During Your Weight Loss Journey
Why Do You Need Protein?
Christine Byrne, MPH, RD, LDN, nutritionist, dietitian and owner of Ruby Oak Nutrition in Raleigh, N.C. explained the vital “building block” role protein serves in our biology:
“Protein is made up of amino acids, which serve as building blocks for our muscles, bones and organs. Most people know that the amino acids from protein are important for building muscles, but they're also crucial for maintaining the muscles (and other tissues) that you already have. Amino acids are also used to make hormones and enzymes, which signal and control so many key bodily functions.”
Anyone in a muscle-building regimen especially knows the importance of protein intake. In fact, if you don’t eat a sufficient amount of protein, your muscle gains can be stymied. And if you’re in a resistance training regimen to alter your body composition, the daily protein you need increases. Byrne noted that “active adults probably need anywhere from 1.2 to two grams of protein per kilogram,” or 0.55 to 0.91 grams of protein per pound of body weight. “Aging also increases your protein needs, since muscle tissue is harder to maintain as you get older,” Byrne added.
Byrne emphasized that protein powder shouldn’t replace whole food packed with protein, which is nutrient-rich in ways that protein powders aren’t. But as a supplement, protein powder can be a great resource whether you’re a bodybuilder or someone who simply struggles to get enough protein in your daily diet. And some protein powders are formulated as occasional meal replacements, particularly when blended with nutrient-rich whole foods like fruits, nut butters and leafy greens like spinach.
Related: The Best Protein Powders for Major Muscle Gains
Protein Quality
Quality control is key when it comes to protein powders. Why? Because as a supplement, protein powders are technically not FDA-regulated. However, you can still trust the standards set by the FDA if you seek out high-quality protein powders that are certified by third parties. NSF Certified for Sport is considered the gold standard by many nutritionists. The certification verifies that the powder is free of banned ingredients and unsafe levels of contaminants, and produced in a facility that adheres to best practices—or GMP for “Good Manufacturing Practices"—as defined by the FDA.
Another third party with high quality testing standards is Informed Choice. Products with the Informed Choice insignia are certified free from over 250 banned and unsafe ingredients.
Bryne said to also be on the lookout for additives, including sweeteners.
“Some people are sensitive to sugar alcohols and experience digestive distress when they consume them, so those people should avoid protein powders that contain them.”
Some of the most common sugar alcohols in protein powder include erythritol, mannitol, sorbitol and xylitol. “Even if you're not especially sensitive to sugar alcohols, consuming too much of them can lead to gas, bloating, diarrhea and other uncomfortable symptoms,” Byrne added.
And, of course, the type of protein powder can also affect its quality, which we’ll parse out next.
Types of Protein Powder
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Byrne gave a broad overview of the protein types you’re most likely to see on the shelf, starting with whey: “Whey protein digests very quickly and is typically the least expensive form of protein, which makes it the most popular,” she said.
Whey, which comes from cow’s milk, is joined by casein and egg white in the animal-based protein category. They share a key commonality: “They have all nine of the essential amino acids—the ones that the body can't produce on its own and needs to get from food sources,” Byrne said. Of peculiar importance are the three branched-chain amino acids, frequently shortened to BCAAs in the supplement realm. Among them, leucine has a particular importance, since studies show high doses of leucine can spike muscle protein synthesis, which can aid in the building and repairing of muscle.
Some plant-based alternatives, like soy protein, also contain all nine essential amino acids. Other plant-based protein powder supplement types tend to buddy-up to create a well-rounded formulation. “For other plant-based protein powders, it's common to combine different types, like pea and brown rice protein, in order to deliver all nine essential amino acids, so look for this on the label,” Byrne said.
And worth noting: While protein powder can be a boon as a source of protein for many, it’s never a bad idea to confer with a healthcare provider before adding any new supplements to your diet.
Whey protein powder
Whey protein is the most popular protein powder type, and also has the most research backing its benefits. Because whey is one of the fastest digesting proteins, it may boast enhanced benefits for muscle recovery compared to other protein sources. The whey protein subtype—concentrate, isolate or hydrolysate—also has further implications for the supplement. Namely, the type will determine the amount of protein, and how the powder was made, and you’ll often see brands use a mix of types.
Whey protein concentrate
The protein content of whey protein concentrate (WPC) can be a pretty broad range—anywhere from 30 percent to 80 percent. On the flip side, whey protein isolate and whey protein hydrolysate are denser in protein—at least 90 percent and 95 percent, respectively. The difference means that WPC has more carbohydrates, and Byrne said that although it’s tempting to try to keep carbs far from your protein shakes, they serve a valid role as well:
“Carbs, even in the form of added sugar, are an essential part of both the fueling and the recovery process,” she said. “If you're making pre- or post-workout shakes or smoothies, choosing a protein powder with carbohydrates is a good idea.”
Whey protein isolate
In addition to being denser in protein and lower in carbs and fat, whey protein isolate (WPI) has less lactose, so it’s a more accessible option for those who are lactose-intolerant (reminder: whey is dairy). However, the more thorough processing also makes WPI pricier than WPC. Many brands use a mix of WPC and WPI, although if you really want a dense formulation, look for a protein powder with 100 percent WPI.
Related: Whey Protein vs Whey Isolate: How Are They Different and Which One is Right for You?
Whey protein hydrolysate
Whey protein hydrolysates are even further processed and broken down, such that the amino acids are no longer bonded. The disputable claim is that the process allows the protein to be more quickly absorbed by the body. Keep in mind, however, that protein amounts have diminishing returns: the body can only absorb so much protein over a short period of time.
Casein protein powder
The big difference between casein and whey, which are both derived from cow’s milk, is their absorption rate. “Whey protein is absorbed by your body the fastest, while casein powder is digested and absorbed slowly,” Byrne said. Although fast absorption is often touted as the more desired effect, for some, slower digestion is a desirable feature. It’s sort of like the difference between instant versus slow-release medicine: A slow digesting protein provides a steadier release of amino acids over a longer period of time. For that reason, you’ll often see brands tout the benefits of casein before bed, especially powders that are 100 percent casein.
Egg protein powder
Rounding out the most popular animal-derived protein powders is egg protein powder, which is also the most lactose-intolerant-friendly among animal protein sources. Animal-based proteins like egg are great since you can almost always find the amino acid leucine, which triggers enzymes that stimulate new muscle growth. These powders are also typically egg white protein, specifically, to preserve the protein but cut back on calories.
Plant-Based Protein Powders
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Pea protein powder
It would make natural sense that pea and rice proteins are often combined. After all, peas are a type of bean, and rice and beans are the classic combo to create a complete protein. However, pea protein powders can actually stand alone (while rice cannot) as the primary protein source to deliver all the essential amino acids, making it an excellent protein powder option for those who are vegan or lactose-intolerant. Pea protein also tends to add a pleasantly creamy texture, perfect for helping that shake go down even smoother.
Rice protein powder
As noted before, make sure the bases are covered as far as the essential amino acids when choosing a rice protein powder. When that’s the case, combos like rice and pea protein have comparable muscle mass building effects to whey. For that reason, rice protein powder is often not the stand-alone star ingredient. Supporting actors, like pea, will create the complete protein source you need.
Hemp protein powder
The cultivation of the hemp plant dates back to 2700 B.C., and its myriad uses now extend to protein powder. Hemp is a popular alternative to animal-based protein because it has a complete amino acid profile, is nutrient rich and is easy on sensitive stomachs. On the slight downside, it’s a little shorter on the amino acid lysine, making hemp less complete than comparable plant-based sources like soy. Just be aware of the fact that people tend to either love or loathe the nutty, grassy taste of hemp powder.
Related: The Best Tasting Protein Powders to Help You Achieve Your Fitness Goals
Our Favorite Protein Powders
Transparent Labs Casein Protein
Transparent Labs
Slow-digesting Transparent Labs Casein Protein is an excellent option to drink nightly. The chocolate mix has 25 grams of protein in each 35 gram scoop.
XWerks Grow
SI Showcase
XWerks Grow is a dense protein isolate mix. So although one scoop is only 110 calories, it packs 25 grams of protein. If you do want to add some calories, XWerks is easy to mix with a multitude of smoothies, since you can buy the powder in chocolate, vanilla, strawberry and peanut butter.
Jacked Factory Authentic Whey
Jacked Factory
A mix of whey protein concentrate and isolate comprise the protein source in Jacked Factory Authentic Whey. The blend uses natural and artificial flavors to add taste, with flavors in vanilla, salted chocolate caramel, chocolate and fruity cereal splash available.
Prices are accurate and items in stock as of publish time.
