You’d be hard-pressed to find a supplement more popular than protein powder. From competitive athletes to those who are beginning their fitness journey, the best protein powders can support a variety of health and fitness goals. And there are plenty of options available—whey, casein, plant-based, etc. But with all these options comes an overwhelming amount of information, making choosing a protein powder a daunting task.
Whether you’re an athlete striving to build muscle or someone simply looking to boost your protein intake, our nutrition and fitness experts break down the different types of the best protein powder to help you make an informed decision about which type is right for you.
Meet the expert
Dr. Rob Wildman, Ph.—”Dr. Rob”—is a renowned expert in exercise, fitness, and nutrition. As a registered dietitian with extensive experience working with professional athletes, he provides invaluable insights on protein powders regularly. Dr. Rob has authored several acclaimed books on nutrition and is a trusted authority on optimizing health and performance through science-backed strategies.
What is protein powder?
Protein powder is a dietary supplement that people use to boost their protein intake. It typically comes in a powder form which can be mixed with water, milk, or other liquids to make a protein shake. Protein is an essential nutrient that helps our bodies build and repair tissues, including muscles, skin, and organs.(12)
The most common types of protein powder are whey, casein, and plant-based proteins like soy or pea protein powder. Whey protein, which comes from milk, is generally considered the “gold standard” since it’s quickly absorbed by the body, has higher levels of the critical amino acid, leucine than other protein supplements, and is a complete protein, meaning it contains all the essential amino acids bodies need. Casein protein, also from milk, is digested more slowly, providing a steady release of amino acids over time. Plant-based protein powders are suitable for people who are lactose intolerant or maybe prefer a vegan or vegetarian diet. Recent studies have shown that plant-based protein blends, like pea and soy, are just as effective as whey protein powder for maximizing muscle protein synthesis (MPS) and adaptations to training. (13) One thing to note is that this same study showed collagen was not as effective for this measured outcome. (13)
People often use protein powder as a convenient way to increase their protein intake, especially after exercise when muscles need to repair, recover and grow. “One benefit of protein rich foods is a specific amino acid found within protein, called leucine, which is critical for something called MPS, adds Chris Mohr, PhD, RD. MPS is a necessary part of building and maintaining muscle.”
Research suggests that consuming about 2-3 grams of leucine per meal or protein serving can optimize MPS, or efficiently repair and build muscle tissue after exercise. Most protein powders and some plant-based blends contain about 2 grams of leucine (10), but whey protein isolate, in particular, is usually a bit higher. (20)
While our team loves how supplements can add extra protein to your diet and exercise routine, we want to stress that it’s just that—an addition. Any protein supplement you take should complement a balanced diet that’s made up of whole foods.
Mohr refers to dietary supplements as complements.’ “ Supplements are not intended to replace food, but to complement it and support the goals of the person taking the supplement itself,” he adds.
Types of protein powder
Whey protein
Whey protein, derived from milk during the cheese-making process, is a popular choice among athletes and fitness enthusiasts due to its rapid absorption by the body. (14) There are three main forms: whey protein concentrate, isolate, and hydrolysate.
Wildman explains that whey protein concentrate contains about 70-80% protein, with some fat and carbohydrates, most of the latter from lactose. It’s less processed and retains more nutrients from the whey, which means gram for gram, it is lower in protein than whey isolate. Whey protein isolate is further processed to remove most of the fat and carbohydrates, resulting in about 90% protein or more. It’s a purer form of whey protein and is often suitable for those who are lactose intolerant since it is removed during the process. Whey hydrolysate is the most processed type of whey protein powder. “The term ‘processed’ doesn’t mean bad,” Mohr explains, “as that word often has a negative connotation.” It is made by breaking down whey isolate into smaller peptides, which allows the body to absorb the amino acids more quickly. (14, 15)
Whey protein contains all the essential amino acids needed for muscle growth and repair, making it ideal for post-workout recovery. (1) . Whey protein can come from either cows or goats, though cow-derived whey is less expensive and more commonly found. That said, goat milk tends to be easier to digest than cow milk. (2)
Casein protein
Like whey protein, casein is derived from milk, but it’s digested more slowly. When consumed, casein forms a gel-like substance in the stomach, which slows down the rate of digestion. This slow digestion rate provides a sustained release of amino acids, making casein an excellent choice when you need prolonged protein support, such as overnight or between meals. (3)
“One strategy I often share with athletes I work with is to consume casein protein in the evening; this can be in the form of a smoothie or foods, like cottage cheese, of which most of the protein within is made up of casein protein” suggests Mohr. Mix some berries or other fruit, for even more nutrition, into the smoothie or into that bowl of cottage cheese pre- bed and studies suggests the results may follow.”
Casein protein also contains all the essential amino acids necessary for muscle recovery and maintenance.
Check out our top picks of the best casein protein powders to find the best option for you.
Plant-based protein
Plant-based protein powders are mostly derived from sources like peas, soy, rice, hemp, or quinoa, though mushrooms, sweet potatoes, pumpkin seeds, and others are available too. These options are ideal for vegans, vegetarians, and people with lactose intolerance. While some plant-based proteins may lack certain essential amino acids, they can be combined with other plant proteins to create a complete amino acid profile.
“A good example might be methionine or lysine. They might be lower in pea or rice when you look at them comparatively to animal proteins,” explains Wildman. “They’re incomplete [proteins] because the levels of one or two of the essential amino acids are lower than where we would like it to be, to call it a complete protein. This doesn’t make them useless, but when compared, gram for gram, with animal sources, they can fall short unless combined with other plant-based sources (e.g. beans and rice) to pick up the “slack.”
It is important to note, however, that research has shown that a high-quality plant-based blend can provide the same muscle recovery benefits as whey protein, though it may take a higher amount to maximize the leucine content within the plant blend. (4)
See our page of the best vegan protein powders to find plant-based options.
Egg white protein
A lesser-known protein powder option, egg white protein powder is a great alternative to dairy or plant-based protein. It provides all the essential amino acids necessary for muscle growth and repair. However, egg white protein powder is not as extensively studied as whey protein powder. (5)
While it may not be as widely available as whey or plant-based protein powders, it is still commonly stocked in many health food stores and stores that carry a variety of protein supplements. Additionally, egg white protein powder is readily available for purchase online through various websites, like Amazon.
Cricket protein
While even less common than egg white protein powder, cricket protein powder offers a sustainable and eco-friendly protein option. Cricket protein is rich in essential amino acids, vitamins, minerals, and prebiotic fiber. However, it’s typically much more expensive than whey protein powder. (6)
Cricket protein powder is becoming increasingly available as consumer interest in alternative protein sources grows and data comparing different protein sources, like whey, pea, and cricket, to show similar outcomes (21). While it may not be as readily found in every store as more traditional protein powders, many health food stores, specialty markets, and online retailers now carry cricket protein powder. Some companies dedicated to sustainable and alternative food sources specialize in cricket protein products and offer them for purchase online. As awareness of cricket protein’s nutritional and environmental benefits continues to rise, its availability is likely to increase further.
Beef protein
Beef protein powder offers an alternative protein option for those avoiding dairy or plant-based products. It is typically made by extracting protein from beef sources and then hydrolyzing, filtering, and drying it into powder form. Beef protein powders are marketed as bone broth protein, collagen, or beef protein isolates.
While most beef protein powders don’t provide all the essential amino acids necessary for muscle recovery and growth, some studies have shown beef protein powder has similar effects to whey protein. (7) Beef protein powder is often favored by individuals following paleo diets or seeking protein options with a meat-based source.
Do you need protein powder?
Whether or not you need protein powder depends on your diet, lifestyle, and fitness goals. Supplementing protein can be helpful for many people, particularly those who struggle to get enough protein from whole foods like meat, fish, eggs, dairy, beans, and nuts. Athletes and people who regularly engage in intense physical activity can also greatly benefit from protein powder to support muscle recovery and growth.
While severe protein deficiency is relatively rare in the United States, some individuals may still not consume enough protein for optimal health and performance. The Recommended Dietary Allowance (RDA) for protein is set at 0.8 grams per kilogram of body weight per day, which is the amount considered sufficient to meet the needs of most healthy individuals. Many nutrition experts argue that the optimal protein intake for certain populations, such as athletes, older adults, and individuals aiming for muscle growth or weight loss, may exceed the RDA. Therefore, while individuals who meet the RDA for protein intake may not be considered deficient, they may still benefit from consuming higher amounts of protein. (16,17)
If you’re unable to meet your protein needs through food alone, protein powder can be a convenient way to supplement your intake. You also don’t have to drink it straight up—other ways to incorporate protein powder into your routine include blending it into smoothies, baking it into goods like muffins and pancakes, or mixing it into oatmeal or yogurt. If you’re always on the go or have a busy schedule that makes it difficult to prepare protein-rich meals, a protein shake can provide a quick and easy solution.
However, protein powder is not necessary for everyone. If you have a well-balanced diet that includes a variety of protein sources, you may be able to meet your protein needs without supplementation. Protein powder should complement, not replace, whole foods in your diet.
Related: The Best Protein Powders for Weight Loss
How much protein is enough?
The amount of protein you need depends on things like age, gender, weight, activity level, and overall health. In general, the RDA is 0.8 grams of protein per kilogram of body weight per day. (16) For example, if you weigh 70 kilograms (about 154 pounds), you would need around 56 grams of protein every day. Keep in mind, though, the RDA is the minimum requirement, not necessarily the recommended amount to optimize intake.
Certain factors, like additional exercise and recovery from an injury or surgery, all suggest your body needs more protein. Athletes and people who regularly engage in intense physical activity may need between 1.4 to 2.0 grams of protein per kilogram of body weight per day to support muscle repair and growth. (8)
“For people who exercise, their requirements will be about double the RDA for protein,” says Wildman. “The International Protein Board recommends 1.4 to 1.8 grams per kilogram body weight to individuals who are more active or who have fitness goals, such as improving performance or increasing muscle mass. And then for higher-level athletes and even athletes, or individuals who are trying to lose weight as they gain muscle, a little bit higher still.”
It’s also better for muscle protein synthesis to evenly spread your protein intake throughout the day, rather than consuming it all in one or two meals. (9) Including a source of protein at each meal and snack can help ensure you’re meeting your protein needs. Good protein sources include meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, and protein-rich grains like quinoa.
Ultimately, the best way to determine how much protein you need is to assess your overall intake to determine your sources and total amounts needed. Using the numbers above, you can loosely determine your needs and then when meeting those needs, listen to your body and pay attention to how you feel. If you’re consistently feeling fatigued, weak, or not recovering well from exercise, you may need to increase your protein intake. It’s always a good idea to consult with a healthcare professional or, ideally, a qualified sports dietitian for personalized guidance on your protein needs.
What to consider before buying protein powder
There are a few things you should consider before buying protein powder to ensure you’re making the right choice for your needs.
Dietary preferences and allergies
Before buying protein powder, consider your dietary preferences and any food allergies or intolerances you have. If you’re lactose intolerant or following a vegan or vegetarian diet, choose a protein powder that aligns with these preferences, such as plant-based protein powder or lactose-free options.
For individuals following a ketogenic diet, selecting a protein powder with minimal carbohydrates and sugars is important for maintaining ketosis. Look for options labeled as keto-friendly or containing MCT oil, which can support ketone production. (18)
Fitness goals and activity level
If you’re an athlete or regularly engage in intense exercise, consider opting for a protein powder with a higher protein content or specific ingredients designed to support muscle recovery and growth. For example, the amino acid leucine is important for muscle protein synthesis. Athletes and gym-goers to build muscle should look for a protein powder for muscle gain that provides 2 to 3 grams of leucine and about 10 grams of essential amino acids in total per serving. (10, 11)
If you’re not a high-intensity athlete and are focused solely on supplementing your diet with extra protein, a more basic protein powder may suffice.
Ingredient list and nutrition label
Never underestimate the importance of a nutrition label. Before purchasing a protein powder, check the ingredient list—you’re looking for minimal added sugars, artificial flavors, and unnecessary additives. Also, consider the main protein source and how it’s processed. Lastly, it’s a good idea to steer clear of proprietary blends since they don’t provide transparency about the specific amounts of each ingredient included.
Taste and mixability
The only products that will make an impact on your health are the ones you actually take! Choose a product that you enjoy drinking and can easily mix into your favorite beverages or recipes. Reading reviews from other consumers can help determine the taste and texture of different protein powders before making a purchase.
This is especially important with plant-based protein powders, which can vary in texture and taste depending on their source. Some may have a grainy or gritty texture, while others are smoother. Similarly, the taste can range from neutral or mild to more distinct flavors like earthy, nutty, or slightly sweet, depending on the specific plant used.
Third-party testing
Anytime you shop for a supplement, it’s a good practice to look for reputable brands that have certifications and third-party testing. These include Informed Sport or Informed Choice, NSF, or even a banned substance control group.
“This is going to let you know that that protein product is manufactured to the highest standard. Plus, it’s tested after it’s produced to make sure that there are no illegal or banned substances in there,” explains Wildman. “There’s another mark out there, that’s really exciting. It’s a certification mark, which is called Informed Protein.”
Informed Protein is brought to you by the same group that does Informed Sport and Informed Choice. Wildman notes this certifies that the product is meeting the level of protein that it’s claiming in the nutrition facts or supplement facts panel. So you can be assured that if it’s saying 25 grams of protein, there’s 25 grams of protein per serving in that product.
FAQs
What is the best protein type?
The best protein type depends on individual preferences, dietary restrictions, and fitness goals. Whey protein is popular for its rapid absorption and complete amino acid profile, making it ideal for muscle recovery after workouts. However, for those with lactose intolerance or following a vegan diet, plant-based protein options like pea, soy, or other plant-based blends can be good alternatives.
What should I mix protein powder with?
You can mix protein powder with various liquids, such as water, milk (dairy or plant-based), or fruit juice, to create a protein shake. Some people also mix protein powder into yogurt or oatmeal for added protein. Experiment with different combinations to find what tastes best and fits your dietary preferences and goals.
When should I take protein powder?
You can take protein powder at different times throughout the day, depending on your goals. Many people consume protein powder after a workout to support muscle recovery and growth, though there’s no magic or most effective time to supplement (19) You can also use it as a snack or meal replacement to help manage hunger and support weight management. Some people even take protein powder before bed to promote overnight muscle repair and recovery. Find what works best for your schedule and goals.
What does protein powder do?
Protein powder provides your body with extra protein, which is essential for building and repairing muscles, as well as other tissues in your body. It can help support muscle growth, recovery after exercise, and overall health. People often use protein powder as a convenient way to increase their protein intake, especially if they have an active lifestyle or struggle to get enough protein from food alone.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Robert Wildman, Phd, RD, LD, CISSN, FISSN
Dr Robert Wildman (“Dr Rob”) is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Rob received his PhD from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.
Christopher Mohr, Ph.D., RD
Christopher Mohr, Ph.D., RD is an internationally recognized subject matter expert and speaker and performance coach. Through his facilitation and online resources, he works closely with some of the largest corporations in the world including Deloitte, Delta Airlines, Johnson & Johnson and more to help busy executives all over the world, develop the energy to thrive personally and professionally.
Lily Moe
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Melissa Boufounos
Certified Holistic Nutritionist
About Author
Melissa Boufounos is a certified holistic nutritionist, nutrition writer, and lifelong athlete in the greater Ottawa, Ontario, Canada area. She specializes in sports nutrition and works with teen hockey players and competitive obstacle course race athletes in her virtual private practice MB Performance Nutrition.