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Whey, casein, soy, rice, hemp, pea – which type of protein powder should
you choose? Find out which protein powder could suit your needs and goals
Summary
1Protein powder for beginners
If you’re just starting out with protein powder, it’s important to consider how and why you want to use it – how you take your protein powder may...
2Best protein powder for muscle gain
Whey is a by-product of the cheese-making process. It can be easily digestible and well- absorbed...
3Best vegan protein powder
Whether you follow a vegan diet or are lactose intolerant, there are lots of plant-based options you can choose from, including soy, rice, hemp and...
Popular in the bodybuilding community for decades, protein powder has become more
mainstream in recent years, with yogis, runners and regular gym goers alike reaching for
their shaker after a workout.
Protein is an essential nutrient that our body needs to stay healthy and function properly. It’s
made up of amino acids which are needed for muscle growth and repair.1,2
Using protein powders, made from whey, casein, soy, rice, hemp or pea proteins, can be an
easy and fast way to get more protein into your diet and top up on this muscle-supporting
nutrient post-workout.3-5
But with so many to choose from, how can you know which protein powder is best for you?
Well, that’s exactly what we’re helping you work out in this article. Keep reading to discover
which protein to try depending on your needs and goals.
Types of protein powder
With dozens of brands on the market, and even more flavours to try, picking the perfect
protein powder can be a daunting task.
We hope the following information and advice can help narrow things down, so you can
decide which protein powder might work best for you.
Protein powder for beginners
If you’re just starting out with protein powder, it’s important to consider how and why you
want to use it – how you take your protein powder may influence its effects.
Some people like to have a protein shake after a workout to help them recover, potentially
also to reduce muscle soreness and promote muscle repair.1,2 Others may simply add it to
recipes like overnight oats and flapjacks to help them boost their protein intake throughout
the day and support healthy body function.
In general, whey protein is a good place to get started, as it’s the most readily available and
often the most affordable option. It’s also vegetarian (though not vegan).6
Try Optimum Nutrition’s Gold Standard 100% Whey Protein, available in lots of delicious
flavours, including double rich chocolate, vanilla ice cream and white chocolate and
raspberry.
Best protein powder for women
There isn’t necessarily a ‘best protein powder for women’. Whenever you choose a health
supplement, it’s important to make sure it aligns with your health goals. Whether you’re
looking to gain muscle, lose fat or simply top up on key nutrients, protein powders are no
exception.
Most healthy adults generally need between 0.75–1g of protein per kilogram of body weight
per day.7-9 So, a woman who weighs 60kg should aim for around 45–60g of protein per day.3
Eating whole foods is the best way to get your protein in, but for some people, it can be
difficult to get all the nutrients you need through diet alone.10 And that’s where protein powder
can come in handy.11
Simply make a shake with water or milk, or add some powder to things like pancake mix or
porridge to enrich them with protein. We recommend Form Nutrition’s Superblend Protein in chocolate salted caramel flavour as a tasty option for those with a sweet tooth.
Best low-carb protein powder
If you’re looking to lose weight or are on a keto or other low-carb diet, you’ll be after a low-
carb protein powder.
Whey and casein powders are good options, as they’re generally low in carbohydrates.12
For a low-carb, low-sugar option, give Applied Nutrition’s Diet Protein Powder in chocolate dessert flavour a go.
For a keto-specific plant-based option, try Pulsin’s Vanilla Keto Protein Powder.
Best vegan protein powder
Whether you follow a vegan diet or are lactose intolerant, there are lots of plant-based
options you can choose from, including soy, rice, hemp and pea protein powders.5
Foodspring, Form Nutrition, Pulsin and Naturya all offer delicious vegan protein powders in a
range of flavours, including cookie dough, vanilla, chocolate, chocolate hazelnut and more.
Best diet protein powder
If you’re looking to lose weight, it’s a good idea to go for a diet protein powder that’s low in
sugar and calories.
As well as helping your muscles to repair, protein can also help you feel fuller for longer,
reducing your appetite. Current research suggests, upping your intake of protein could,
therefore, help to reduce your body weight and potentially improve your body composition by
decreasing overall body fat.13,14
For a low-calorie, low-sugar hit of protein, give PhD’s Diet Protein Powder range a go.
Best protein powder for muscle gain
Whey is a by-product of the cheese-making process. It can be easily digestible and well-
absorbed. In the current literature, it’s called a ‘complete protein’, because it contains all nine
essential amino acids that the body can’t make itself.3,15,16
Whey has been found to increase muscle protein synthesis (the creation and growth of
muscle) more than other kinds of protein.15,17 So, if you’re working out to build muscle, a
whey protein powder could be just the thing to help you get results more quickly.
A few of our favourite whey protein powders for building muscle are Optimum Nutrition’s Serious Mass, Applied Nutrition’s Critical Mass Gainer and USN’s Muscle Fuel Anabolic.
If you’re looking for a plant-based alternative, soy, pea, rice or hemp protein powder could
be a great option for you as mentioned above.
Best-tasting protein powder
While classic flavours like chocolate, strawberry and vanilla are always popular options,
flavours like coconut crisp, chocolate peanut and lime sorbet can add some variety into your
post-workout supplement routine.
Best pre-workout protein powder
Although most people like to have a protein shake after their workout to help with muscle
recovery, evidence suggests that the effectiveness of protein on muscle repair is more or
less the same whether you have it before or after a workout.18
Discover more on how to use protein powder before a workout in our guide to pre-workout drinks.
The final say
Whether you’re looking to gain muscle, lose weight or find a plant-based alternative to your
regular whey protein, we hope this guide will help you find the perfect protein powder.
For more on all things protein, check out our protein hub, or browse our sports nutrition articles for insights, advice and information on everything from how creatine works to a
complete guide to BCAA and amino acids.
The advice in this article is for information only and shouldn’t replace medical care. Please
check with your GP or healthcare professional before trying any supplements, treatments or
remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet
and a healthy lifestyle.
- British Nutrition Foundation. Protein [Internet]. [cited 2024 May 2]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/.
- Aguirre N, van Loon LJC, Baar K. The Role of Amino Acids in Skeletal Muscle Adaptation to Exercise. Limits of Human Endurance. 2013;85–102. DOI: https://doi.org/10.1159/000350261
- Colorado State University Protein Powder [Internet]. [cited 2024 May 2]. Available from: https://www.chhs.colostate.edu/fsi/food-articles/dairy-2/protein-powder/.
- Minj S, Anand S. Whey Proteins and Its Derivatives: Bioactivity, Functionality, and Current Applications. Dairy. 2020 Nov 5;1(3):233–58. Available from: https://www.mdpi.com/2624-862X/1/3/16
- Gorissen SHM, Crombag JJR, Senden JMG, Waterval WAH, Bierau J, Verdijk LB, et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino acids. 2018 Aug 30;50(12):1685–95. Available from: https://www.ncbi.nlm.nih.gov/pubmed/30167963
- Ciuris C, Lynch HM, Wharton C, Johnston CS. A Comparison of Dietary Protein Digestibility, Based on DIAAS Scoring, in Vegetarian and Non-Vegetarian Athletes. Nutrients. 2019 Dec 10;11(12):3016. Available from: https://www.mdpi.com/2072- 6643/11/12/3016
- British Heart Foundation. Protein: what you need to know [Internet]. [cited 2024 May 2]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters- magazine/nutrition/protein.
- NHS. High protein diet as advised by your dietician [Internet]. [Cited 2024 May 15]. Available from: https://www.bfwh.nhs.uk/wp-content/uploads/2020/05/HP-booklet.pdf.
- British Nutrition Foundation. Sport and exercise [Internet]. [Cited 2024 May 15]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/sport-and-exercise
- GOV.UK. Healthy eating: applying All Our Health [Internet]. [cited 2024 July 3] Available from: https://www.gov.uk/government/publications/healthy-eating-applying- all-our-health/healthy-eating-applying-all-our-health
- Pranit Ambulkar, et al. Efficacy and safety assessment of protein supplement - micronutrient fortification in promoting health and wellbeing in healthy adults - a randomized placebo-controlled trial. Translational and Clinical Pharmacology pre[Internet]. 2023 Jan 1;31(1):13–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10079511/
- Oosthuyse T, Carstens M, Millen A. Whey or Casein Hydrolysate with Carbohydrate for Metabolism and Performance in Cycling. International Journal of Sports Medicine. 2015 May 5;36(08):636–46. Available from: https://www.thieme- connect.com/products/ejournals/abstract/10.1055/s-0034-1398647
- Moon J, et al. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab Syndr. 2020;29(3):166–73. DOI: https://doi.org/10.7570/jomes20028.
- Morell P, Fiszman S. Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids. 2017 Jul;68(68):199–210. DOI: https://doi.org/10.1016/j.foodhyd.2016.08.003
- Holmer B. Whey protein research analysis [Internet]. [cited 2024 May 2]. Available from: https://examine.com/supplements/whey-protein/.
- Mir Khan U, Selamoglu Z. Nutritional and Medical Perspectives of Whey Protein: A Historical Overview. Journal of Pharmaceutical Care. 2020. Available from: https://jpc.tums.ac.ir/index.php/jpc/article/view/271
- 1.Park Y, Park HY, Kim J, Hwang H, Jung Y, Kreider R, et al. Effects of whey protein supplementation prior to, and following, resistance exercise on body composition and training responses: A randomized double-blind placebo-controlled study. Journal of Exercise Nutrition & Biochemistry. 2019 Jun 30;23(2):34–44. DOI: https://doi.org/10.20463%2Fjenb.2019.0015
- Schoenfeld BJ, et al. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017;5:e2825. DOI: https://doi.org/10.7717/peerj.2825.
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