How to Choose the Right Protein Powder for You

Looking to gain muscle or increase the amount of protein in your diet? 

While there are many ways to consume more protein with whole foods, protein powders can be a convenient option and may be helpful if you find it hard to get enough calories or protein during the day. 

But with so many protein powder options out there, how do you know what the best one is to meet your individual needs?

Today, we’re discussing some of the most common types of protein powders you’re likely to come across and the benefits of each. 

How to choose a safe protein powder 

Regardless of the type of protein powder you end up choosing, it’s important to do your research on different brands first. 

The Clean Label Project completed a study of over 134 protein powder products from 52 popular brands. Each product was tested for over 130 toxins, including BPA, heavy metals, pesticides, and other contaminants that research has shown may be dangerous if consumed frequently or in high quantities. 

The results were a little scary: 70% of the products contained lead and 55% had detectable levels of BPA. One product was found to have 25 times the allowed regulatory limit of BPA in just one serving. 

While the point of this isn’t to scare you, it is a reminder that protein powders are supplements, and therefore aren’t regulated like other food products. As a result, it’s very important to do your research on a protein powder brand before purchasing. 

So, after you’ve decided the type of protein powder you want to buy, the next best step is to search for the healthiest brand options and make sure to look over the ingredient lists carefully! 

Three main forms of protein powders

Before we get to the different sources of protein, let’s quickly review the three forms of protein powders that you’re likely to see: 

1. Protein concentrates: These protein powders contain protein that has been extracted from a whole food source using high heat or enzymes. They typically contain a mixture of protein, fat and carbs. 
2. Protein isolates: These start out the same as protein concentrates, but then go through a final step where the fat and carbs are removed. As a result they are a more concentrated source of protein. 
3. Protein hydrolysates: These protein powders are made the same way as protein isolates, but are processed one final time to break the proteins down into their individual building blocks called amino acids. As a result, this type of protein powder is absorbed the fastest. 

So, which is best? Unless you’re on a very low carb diet, concentrates are a good way to go and happen to be the cheapest option and the least processed. Plus, there’s currently not solid evidence that one protein type is more effective than the others. 

However, if you have lactose-intolerance and want to go with a whey protein, choosing a whey isolate or hydrolysate will have lower levels of lactose and may be easier to digest than concentrate. 

Guide to the main types of protein powders 

1. Whey

What it is: Whey is one of the main proteins found in milk. 

Benefits: Whey protein is quickly digested and absorbed, making it a good option immediately after a workout. 

Whey is also an excellent source of leucine, a branched-chain amino acid that has been shown to play a major role in the promotion of muscle growth and recovery after exercise. 

While some claim that whey protein should be taken within 20 minutes after exercising for optimal muscle growth, the International Society of Sports Nutrition recommends consuming high quality protein, like whey, within 2 hours after your workout.  

Some research has also shown whey’s potential to help with reducing appetite and promoting fat loss. 

Not a good fit for: Vegans, those with lactose-intolerance or a dairy allergy. 

2. Casein

What it is: Casein is another major milk protein. 

Benefits: Casein protein is absorbed much more slowly than whey and can help slow down stomach emptying. As a result, it provides a steady flow of amino acids to your muscles 

While casein isn’t as effective at building muscle as whey, it has been shown to help prevent muscle breakdown as it provides a steady flow of amino acids to your muscles. 

If looking to increase muscle mass, research has shown that consuming casein before bed can help prevent muscle loss overnight. 

It can also be a good option for backpackers who need a more steady stream of protein over the course of the day. 

Who it may not be a good fit for: Vegans and those with lactose-intolerance or dairy allergy. Those looking for a post-workout protein for muscle gains. 

3. Egg Protein 

What it is: Protein powder made from egg whites and sometimes from whole eggs. 

Benefits: Egg protein is similar to whey in that it’s absorbed quickly and contains a high amount of leucine. Unfortunately the research on the benefits of egg protein powder is limited.

Egg protein powder is a good option for those who want similar benefits to whey, but are allergic to dairy. 

Who it may not be a good fit for: Vegans or anyone with an egg allergy. 

4. Pea Protein 

What it is: Pea-based protein powders are made from yellow split peas, which contain all but one of the essential amino acids. 

Benefits: Similar to egg and whey protein, pea protein is rich in branch-chained amino acids. As far as digestion goes, it’s absorbed slower than whey, but still faster than casein. 

While the research on pea protein is limited, one study found it to be equally effective as whey protein for muscle growth. It’s also been reported to help with feelings of fullness. 

Pea protein is a great option for vegans, vegetarians, those with lactose intolerance, and individuals allergic to eggs or dairy. 

Who it may not be a good fit for: Many brands of pea protein are high in sodium, so those following a low sodium diet should be cautious when choosing a pea-based powder. 

5. Brown Rice Protein 

What it is: Protein powder made from brown rice. 

Benefits: While rice technically contains all 9 essential amino acids, it’s so low in lysine that it isn’t considered a complete protein source.  

Similar to pea protein, brown rice protein is broken down slower than whey, but faster than casein. 

There isn’t a lot of research on it’s effectiveness; however one study in college-aged males showed that brown rice protein was as effective as whey protein for improving body composition and exercise performance. 

It can be a good option for anyone with food allergies, as it’s free of wheat, gluten, eggs, nuts, peanuts, soy, and dairy. And it’s often cheaper than some of the other plant-based options. 

However, brown rice protein powders can have high levels of heavy metals, so make sure to research specific brands before buying. 

Who it may not be a good fit for: as long as the brand is low in heavy metals and toxins, only those with a rice allergy would need to avoid it. 

6. Hemp Protein 

What it is: Hemp protein powder is made from ground hemp seeds, which come from the cannabis plant but contain only trace amounts of THC, which are so small and do not show up in urine tests. 

Benefits: Hemp protein powder contains all nine essential amino acids; however, it generally has less overall protein than pea protein powder. 

Nutritionally, hemp has a lot of benefits including high amounts of omega-3 fatty acids, zinc, iron, magnesium, and fiber. 

Who it may not be a good fit for: those who don’t like the strong, earthy flavor of hemp powder, anyone with a hemp allergy, and possibly individuals with IBS as the high fiber content could cause GI discomfort. Also not the best option for those looking to significantly increase muscle mass. 

7. Plant-Based Protein Blends

What it is: A blend of various plant-based protein sources, such as pea, hemp, brown rice, or quinoa

Benefits: The main benefit of a powder with a blend of protein sources is that the combination may result in a more optimal level of amino acids than a plant-based powder made from one source.

Depending on the blend of protein sources, these blends are often a good choice for those looking for a slower breakdown of protein to help with fullness. Some are also a good source of fiber and other vitamins and minerals. 

Who it may not be a good fit for: Blended options can be a good option for anyone looking for a plant-based protein powder; however, depending on the combination, it may not be as optimal for muscle gains as others. 

Bottom Line 

While not everyone needs protein powder, if you’re looking for an easy and convenient way to boost your protein intake, it can be a good option. 

However, not all protein powders are created equally, and it’s important to do your research before spending money on one. If you don’t love protein powders but are looking to get more protein into your diet, check out this article where we share 12 easy, simple, and super filling snacks to curb your hunger.

Not sure how much protein you should be having? Make sure to check out our previous article on protein needs, and use Lose It! Premium to find out your individual daily protein goal.