Protein Powders – Best Types and How to Choose

December 9, 2022

Posted: December 9, 2022

Updated: April 11, 2023

Protein powder isn’t just for bodybuilders. There are plenty of reasons why it can be beneficial to add protein powder to your diet. Like all supplements, different types and brands of protein powder vary in their ingredients, healthfulness, and nutritional value. There are a lot of different options to choose from. In this blog post, we’ll tell you what you need to know about the most common types of protein powder and how to choose the one that’s right for you. 

Overview

Protein powders are concentrated sources of protein. They are sometimes fortified with vitamins and minerals. They are made to be dissolved in water, milk, plant-based milk, or other liquid and consumed as a shake. Protein powder is also commonly added to smoothies or smoothie bowls and mixed with oatmeal, yogurt, and chia seed pudding. Some people even include protein powder in baked goods!

When added to other foods, protein powder increases the protein content of the food often without significantly changing the food’s flavor or structure. Simple protein shakes made from protein powder and water are good for post-workout recovery or on-the-go snacking. People who follow a vegetarian or vegan diet may need to consume protein powder to make up for protein they are lacking in their regular diet.

How to Choose a Protein Powder

With so many choices out there, the first step in picking a protein powder is figuring out how it fits into your nutritional needs and goals. Here are some things to consider:

  • Why do you want protein powder? Whey protein powder is generally considered to be the best for gaining muscle.1 If you’re trying to lose weight, pick a whey or casein protein powder, since they are very satiating.1,2 Vegans who are trying to supplement their diet should look for blends of plant-based protein powders.
  • Where else do you get your protein from? This is especially important for vegetarians, vegans, and people following special diets. Most plant protein powders do not contain all nine essential amino acids, so it’s important to make up for that by eating a variety of types of protein.3
  • Look for added ingredients. It’s usually not too hard to find plain, unsweetened protein powders, but these often don’t taste that good. Most protein powders contain added sweeteners and flavorings. Try to choose a good-quality, healthy protein powder that is low in added sugars.

Types of Protein Powder

Let’s get into the details. Here is an overview of the most common types of protein powder:

Non-vegan

  • Whey – Whey protein comes from milk. It is one of the best types of protein for promoting muscle growth and recovery after intense resistance and endurance exercises.4,5 Whey protein digests quickly, but keeps you full for a long time. Some types of whey protein powder can be suitable for people with lactose intolerance, but this type of protein is not suitable for people who have a milk allergy. 
  • Casein – Similar to whey protein, casein protein comes from milk. However, it is digested and absorbed more slowly than whey protein. Casein protein is good for building muscle and it reduces the rate of muscle protein breakdown.6,7 It is also not suitable for people with lactose intolerance or a milk allergy. 
  • Egg – Eggs and egg protein powders contain all nine essential amino acids. This type of protein powder is good for people who have dairy allergies, but still want a source of animal protein. They have been shown to increase feelings of fullness and may promote weight loss as a result.8

Vegan

  • Pea – Pea protein powder is made from yellow split peas, which are high in fiber and contain all nine essential amino acids.9 Pea protein powder is one of the types most similar to whey protein powder in nutritional value. It doesn’t contain any of the common allergens, making it easily tolerated. If you have high blood pressure, be sure to check the nutrition label for sodium content as some pea protein powders can have as much as 390 mg/serving.
  • Soy – Soy is a complete protein! This means it contains all nine essential amino acids. Eating soy has a lot of health benefits, including lowering cholesterol levels and decreasing the risk for cancer.10
  • Hemp – Hemp protein comes from a plant that contains trace amounts of THC (not enough for you to feel any effects). It is a complete protein, is very high in omega-3 fatty acids and is a good source of minerals, including iron, zinc, and magnesium.11
  • Mixed plant blends – Plant-based protein powders may contain a blend of two or more of the following plant proteins: brown rice, pea, hemp, alfalfa, chia seed, flaxseed, artichoke, and quinoa. Because they have multiple ingredients, these can be better for getting a good mix of all the essential amino acids and nutrients. 

Key Takeaways

Adding protein powder to your diet is a good way to make sure you’re getting enough of this important macronutrient! There are many different protein powders to choose from; the ones that are best for building muscle and staying full are whey, soy, and plant-based protein blends. But the one you choose should depend on your individual nutritional goals. Read the nutrition labels on the packaging to make sure you’re getting the nutrients you need and are avoiding lots of added sugar, sodium, artificial coloring and flavorings.

Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. Miller PE, Alexander DD, Perez V. Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials. J Am Coll Nutr. 2014;33(2):163-175. doi:10.1080/07315724.2013.875365
  2. Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009
  3. Sá AGA, Moreno YMF, Carciofi BAM. Plant proteins as high-quality nutritional source for human diet. Trends Food Sci Technol. 2020;97:170-184. doi:10.1016/j.tifs.2020.01.011
  4. West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey protein supplementation enhances whole body protein metabolism and performance recovery after resistance exercise: A double-blind crossover study. Nutrients. 2017;9(7). doi:10.3390/nu9070735
  5. Sugihara Junior P, Ribeiro AS, Nabuco HCG, et al. Effects of whey protein supplementation associated with resistance training on muscular strength, hypertrophy, and muscle quality in preconditioned older women. Int J Sport Nutr Exerc Metab. 2018;28(5):528-535. doi:10.1123/ijsnem.2017-0253
  6. Antonio J, Ellerbroek A, Peacock C, Silver T. Casein protein supplementation in trained men and women: Morning versus evening. Int J Exerc Sci. 2017;10(3):479-486.
  7. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4
  8. Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients. 2022;14(14):2904. doi:10.3390/nu14142904
  9. Shen Y, Hong S, Li Y. Pea protein composition, functionality, modification, and food applications: A review. Adv Food Nutr Res. 2022;101:71-127. doi:10.1016/bs.afnr.2022.02.002
  10. Montgomery KS. Soy protein. J Perinat Educ. 2003;12(3):42-45. doi:10.1624/105812403X106946
  11. Callaway JC. Hempseed as a nutritional resource: An overview. Euphytica. 2004;140(1-2):65-72. doi:10.1007/s10681-004-4811-6
Read more