7 Types of Protein Powder and How to Choose

Whey, hemp, soy, casein — looking at different types of protein powder can get a little overwhelming. OK, a lot overwhelming.

The good news is you can’t go too wrong. Protein itself is incredibly useful for hunger regulation, weight loss, and growing and maintaining muscle — and protein powder can help you get more of the macronutrient.

While some types of protein are better than others, the best protein powder for you will depend on your preferences, your eating habits (like if you’re vegan), and if you have any intolerances or allergies.

We’ll explore seven types of protein content found in protein powder, how to choose the best one for you, and when to add protein powder to your diet.

What does protein powder do? It helps you increase your protein intake. You can add protein powder to smoothies, shakes, oatmeal, pancakes, yogurt — the list goes on.

What is protein powder made of? Here’s a quick overview of the different types of protein powder out there.

Whey Protein Powder

Whey comes from the liquid part of milk that’s left over after cheese production. This liquid is processed into different types of whey protein, including whey concentrate and whey isolate.

Whey concentrate contains more proteins. But fat and lactose are removed to make whey isolate, so it may be suitable for those with lactose intolerance.

Whey protein concentrate contains protein — duh — as well as vitamins, minerals, and branched-chain amino acids (BCAAs), which help repair and build muscle.

Whey is a complete protein — meaning it contains all nine essential amino acids the body needs but can’t produce itself. Whey protein isolate is also absorbed quickly, so it’s often considered better than other types of protein powder, especially when it comes to muscle growth and recovery.

Research shows whey protein supplementation can significantly improve body composition by increasing lean body mass (aka muscle).

Whey protein powder can cause some stomach upset, though, especially if you’re lactose intolerant. And it’s not suitable for vegans.

Casein Protein Powder

Casein is the other byproduct of milk production. It makes up about 80 percent of cow’s milk, with whey making up the other 20 percent.

When you consume casein, it forms a clot or gel in your stomach. Ew, we know — stick with us. This gel can provide a steady release of amino acids into your bloodstream over several hours.

Casein is a complete protein and usually a favorite for muscle growth, but more research is needed comparing types of protein powders.

One study didn’t find any difference between casein and whey when it comes to female performance.

Another study found that, when consumed before a meal, casein protein helped increase satiety (feelings of fullness) more than other types of protein, like whey and egg protein.

Like whey, casein isn’t suitable for vegans or those with lactose intolerance.

Soy Protein Powder

Soy protein powder is made from the humble soybean. It’s a complete protein and rich in BCAAs. Soy proteins may help reduce cholesterol, lower blood pressure, and build muscle.

A meta-analysis found that soy protein could also help those with excess weight or obesity reduce their:

• Body weight

• Body mass index (BMI)

• Body fat percentage

• Waist circumference

Soy protein is less digestible than whey and has fewer BCAAs and essential amino acids like leucine — which stimulates muscle protein synthesis (muscle repair and growth).

Soy protein is a great vegan option, but obviously, it’s not suitable for those with a soy allergy.

Egg Protein Powder

Egg protein powder comes from eggs — no points for guessing that one. It’s made from egg whites, which have quite a few health benefits.

Egg whites can:

• Increase muscle mass and strength

• Help lower cholesterol

• Reduce visceral fat (the fat found deep within the abdomen, around your organs)

Egg white protein is a complete protein, and it has a higher net protein utilization rate (how much protein the body can use) than whey and soy proteins. It might be better for building muscle, but more research on humans is needed to know for sure.

Egg protein also has roughly the same amount of BCAAs as milk-based proteins, so it’s a good choice if you’re lactose intolerant or find whey or casein doesn’t sit well in your stomach.

Pea Protein Powder

Peas are a protein-rich food — and the protein powder industry knows it. How is protein powder made? Pea is one of the simpler ones. Pea protein powder is made from ground yellow split peas.

Besides protein, pea protein is high in fiber, which can help keep you full and satisfied.

Pea protein is also high in lysine — great for the immune system — and it may increase muscle strength and lower blood pressure, blood glucose, and cholesterol.

What’s more, research shows consuming pea protein before a meal can increase satiety more than other types of protein, like whey and egg.

It’s vegan and hypoallergenic. But the drawback is that pea protein isn’t a complete protein — meaning it doesn’t contain all nine essential amino acids that whey, soy, and egg proteins do. Pair it with other protein sources to make sure you’re getting all the nutrients you need.

Hemp Protein Powder

Hemp protein powder is made from hemp seeds, which come from the Cannabis sativa L. plant. Don’t worry, though — this protein powder won’t get you high.

Hemp is high in fiber, antioxidants, and omega-3 fatty acids. It may help reduce cholesterol and protect against cardiovascular disease, but more human research is needed.

Hemp protein isolate has similar (or higher) levels of essential amino acids as soy protein isolate, with the exception of lysine.

It’s not a complete protein, but hemp can be another option for those trying to avoid allergens or animal-based protein powders.

Rice Protein Powder

Rice protein powder is made from — drumroll please — rice.

Brown rice is high in fiber, easy to digest, and hypoallergenic, making it a good choice if you have an allergy or find that other protein powders upset your stomach.

Rice protein may protect against high blood sugar, high cholesterol, and cancer, and it can improve muscle strength and recovery. But it’s not a complete protein, so it may not be as beneficial on its own as sources like whey, egg, and soy.

There’s no clear winner on the healthiest protein powder or the best type of protein powder for weight loss.

Ideally, you’d go for a complete protein — like whey, casein, egg, or soy — to help your body repair and build muscle more effectively. In fact, whey and casein are usually preferred when it comes to muscle building.

If you’re looking into high-quality protein to lose weight, casein and pea may help you feel fuller compared to other protein types.

People who follow a vegan diet can consider plant-based protein powders like soy, hemp, or rice. And if you have any allergies or intolerances, go for a hypoallergenic source of protein like rice or pea.

Look out for protein powders with minimal added sugar and additives.

If you have any health issues — especially something like kidney disease — reach out to a healthcare provider to find out if protein supplementation is safe for you, go over your protein needs, and learn which protein source would be best.

There’s no right or wrong time to consume protein powder, but here are some times you should consider it:

• After a workout. Consuming protein after exercising can help with muscle growth and recovery. Consider a protein shake or bar as a post-workout snack, or add protein powder to your next meal. Our guide explores whether you should eat before or after a workout.

• For breakfast. Depending on what you eat (or if you eat), breakfast can be a protein-less meal. So, adding a scoop of protein powder to your smoothie or oatmeal can help. Plus, research suggests a high-protein breakfast can reduce food cravings compared to a normal-protein breakfast.

• As a snack. If you’re trying to lose weight, protein can suppress your appetite and help you retain muscle as you’re losing fat. Getting enough protein throughout the day is important, and adding 10 or more grams of protein powder to your snacks is one way to do this. You could have a protein smoothie or shake, make a protein mug cake, or whip up energy balls with protein powder, oats, and seeds.

Does protein powder cause weight gain? Generally, no, but our guide has more insight.

There are so many protein powders to choose from, but the research still isn’t there on which is best.

If possible, consider complete proteins, like whey, casein, egg, and soy. That said, plant-based and lactose-free protein powders (think rice, hemp, and pea) can still be a useful addition to your diet. If you need personalized guidance, consider working with a registered dietitian nutritionist.

If you’re looking for a ready-made protein snack, Hers protein shakes and bars are designed for those taking GLP-1 medications. They contain casein and whey protein, and they’re a quick, easy, and portable daily protein source you can add to your diet to help you feel fuller, retain muscle, and lose weight.

Learn more about your options with our free online weight loss assessment.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.