When you walk into your local supplement shop, you’ll likely come face-to-face with an endless selection of supplements, including many of the best protein powders. The colorful shelves and assorted tubs can be overwhelming, even for advanced bodybuilders who have been lifting weights for a long time.
Before you make a panic purchase or fall prey to the sales pitch of the employee behind the desk, you should probably have a working knowledge of the different types of protein powder. Believe it or not, not all protein is cut from the same cow (or plant, or chicken, or legume). Knowing the difference can help you make an informed purchase and ensure you’re consuming the correct building-block macronutrient to support your fitness goals.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician or dietitian if you have any concerns.
What Is Protein Powder?
Protein powder is what it sounds like, powdered protein. Protein is an essential macronutrient that is vital for countless physiological functions and is found in muscle, bone, skin, hair, and pretty much every other tissue in your body. Protein is also made up of amino acids, which serve important regulatory and repair functions themselves.
Like it or not, you need to consume protein in your diet, not only to support the various structures above, but also to help grow muscle. While your daily protein intake should primarily consist of high-protein foods to achieve these metrics, a protein powder supplement can help you hit the right amount of protein quickly and conveniently.
Almost all protein powders fall into a handful of select categories. Most frequently, you’ll encounter these protein powder types on store shelves:
- Protein Concentrate: Concentrates are synthesized by extracting dietary protein using heat, acids, or certain enzymes.
- Protein Isolate: Isolates are further filtered, with the intent of isolating the protein itself and removing as much dietary fat and carbohydrates as possible.
- Clear Protein Isolate: Clear isolates are filtered even more than general isolates, so much so that they become transparent.
- Casein: Derived from cow’s milk, this protein type is valued for its slow-digesting properties.
- Non-Dairy Protein: Protein powders can also come from non-dairy, plant-based sources such as lentils, peas, or tofu. These protein shakes can be an effective solution for vegetarians or athletes following a vegan diet.
That said, this is just the tip of the iceberg for those looking for protein options not from their whole food sources. In fact, there are seven primary types of protein powders you should be aware of before you make a purchase.
7 Types of Protein Powders
There are plenty of options out there, but most options originate from familiar animal proteins like dairy and eggs, as well as plant sources like peas, quinoa, and soybeans. However, not all protein powder is the same. Some are derived from higher-quality sources, while others may have particularly rigid production standards. Being an informed consumer is essential to picking the best option for yourself.
1. Whey Protein
“Whey is a fast-digesting milk protein that offers the most benefits when consumed post workout,” according to Austin Bou, BarBend expert and registered dietitian. This animal product is generally regarded as the highest-quality protein source due to its favorable branched-chain amino acid content and easy absorption. It can sometimes be added to food products, but you’ll commonly see it on its own as a powder supplement.
Whey is also a “complete” protein rather than an incomplete protein, meaning it contains all nine of the essential amino acids you need for healthy bodily function. Further, the best whey protein powders also come with a high concentration of the essential acid leucine. This high leucine content contributes to whey’s efficacy as a means of building muscle. (1)
Whey also boasts a high PDCAAS score, a scale that measures the digestibility and utilization of a protein source. (2)
2. Whey Concentrate
When it comes to “whey,” there are several different sources of protein that can fall under this umbrella term. Whey concentrate, for one, is generally regarded as the lowest-quality option due to its limited refinement process. Concentrates contain up to 80% pure protein by weight, but some products tend to run even lower. The remainder of the nutritional composition is made up of carbohydrates and fat.
This contributes to a higher caloric content, which can be detrimental if you’re looking for one of the best protein powders for weight loss. However, most concentrates don’t come with enough extra calories that you should worry too much over it.
3. Whey Isolate
For a product to be considered one of the best whey isolates, it needs to contain, at minimum, 90% protein by weight. This extensive refinement and concentrated purity makes whey isolate the de facto protein powder source for most athletes. Isolates will also come with a lower caloric content than most other options, allowing you to reach your protein needs without squandering your caloric intake in the process.
Further, a reduced amount of carbohydrates makes whey isolate relatively low in lactose, which can be a lifesaver if you’ve got dietary restrictions. As a caveat, isolate’s extensive processing tends to make it a bit more expensive than some of its cousins.
4. Whey Hydrolysate
Whey protein hydrolysate is another variation of whey protein where the product has been treated with heat, enzymes, or acids to “pre-digest” the product by breaking some of the peptide bonds. This results in a product that can be rapidly digested and is, typically, easily tolerated by most athletes.
[Related: Whey Concentrate Vs. Isolate Vs. Hydrolysate]
Whey protein hydrolysate has been shown to be as effective as traditional whey protein, and in some instances, even more effective at stimulating muscle protein synthesis in animal testing. (3) Hydrolysate is often going to be the most expensive option on the market and will be a little bit harder to come by, though.
5. Casein
Casein is the other type of protein found in cow’s milk and is typically used for making cheese. It has been widely used by bodybuilders before bedtime for its slow digestive properties. Casein curdles in the stomach’s acidic environment, causing it to digest much slower than whey protein. (4)
The idea behind bodybuilders taking some of the best casein protein before bed is to have a slow release of amino acids throughout the night when they would otherwise go through a long fasting period.
6. Plant-Based Protein
Believe it or not, you can actually get enough protein in your diet without ever touching a dairy product or other animal source. Plant-based protein powders are generally considered of lower quality, since they are “incomplete proteins,” missing out on at least some of the nine essential amino acids. Many plant-based products also have a lower PDCAAS score, indicative of poorer digestibility.
However, the best vegan protein powders can be a wonderful option if you have a dairy intolerance or other dietary contraindication. When selecting a plant-based powder, you’ll want one that contains different protein sources, such as both rice and pea protein, sunflower seeds or a pure soy protein. Speaking of soy, soy products are one of the only complete plant sources.
7. Egg Protein
Egg-based protein powders are usually more obscure than the other, more mainstream options. Egg powders are also more expensive than whey, but if you can find an egg product, it might be a suitable option if you have a milk allergy or simply want to sample a new product for fun.
Do You Need Protein Powder?
The simple answer is no. You can get all the grams of protein your body requires through the foods you consume. If your meal plan is on point, with hearty doses of whole-food options, you don’t technically need to pick up a whey product. Some of the best whole-food protein sources include:
- Chicken
- Beef
- Eggs and/or Egg Whites
- Dairy
- Soy
As such, protein powder benefits really shine in the arena of convenience. Simply adding powder to a shaker bottle and mixing it up with water can be less time-consuming than cooking from scratch (and the inevitable cleanup process that follows). Therefore, you’ll commonly see most physique enthusiasts and strength athletes utilizing protein powders to make their lives easier outside the gym.
Protein powders can also be great for achieving certain fitness goals. For example, the best protein powders for weight gain can be a convenient means to help you achieve a caloric surplus, while leaner formulations free of excess carbs and fat can be helpful for weight loss goals. There are also benefits for strength athletes looking to target muscle growth or maintain a certain muscle mass.
Regardless, protein powders may be rendered useless if you aren’t calculated when it comes to protein intake, which is directly related to your body weight. To help you find out what an optimal daily protein count is for your personal physique, give our protein intake calculator a spin. This can give you a concrete number to shoot for with this vital macronutrient, whether looking to hit your protein requirements through rich foods or supplements.
What to Consider Before Buying Protein Powder
It goes without saying that not all protein powders are created equal. Some are going to be of higher quality, provide a better value, or straight-up taste better than others. The product you end up going with depends on a couple of key factors.
Purity
Unfortunately, some protein powders don’t always contain the full amount of protein listed on the label. Moreover, there are occasional incidences of “amino spiking,” a practice that involves adding cheaper BCAAs to the nutritional profile to artificially inflate the values on the label.
Broadly speaking, dietary supplements aren’t as tightly-regulated as the pharmaceutical industry. This means that the occasional purity issue does occur from time to time. You as a consumer can sidestep many of these quality issues by ensuring that you purchase a product that has been third-party tested.
Products that have undergone third-party testing by organizations like the National Sanitation Foundation (NSF) or Banned Substance Control Group (BCSG) will display the logo of the organization on the canister somewhere.
Nutritional Profile
Ideally, you want a protein powder that contains all of the essential amino acids that make it a complete protein. You also want it to be from an easily-digestible source and to contain a good amount of leucine. Along with this, you should consider the total calorie content of the product and look for a powder that gives you a good amount of protein without the extra fluff.
[Related: Essential Amino Acids — What They Are and Why You Need Them]
Pricing
The price of the product is as relevant as any other factor, especially if you’re on a budget. Opting for a whey isolate is a smart choice from a nutritional perspective, but may bruise your wallet more than the other options. If dollar value is of high importance to you, you may want to look towards a whey concentrate. You’ll still get high-quality protein, but it won’t break the bank as much.
Final Word
No supplement is necessary, but some are worth their weight and more. If you’re a lifting addict or just into fitness, you probably need more protein than most. Having a reliable supplement at your disposal can make your dietary planning more than a little easier.
With less time spent worrying about your meals, you can focus more on what matters — your training. The right protein powder will do a lot of the legwork for you behind the scenes so you can give your all in in the weight room and hit your goals. Like any purchase, make sure you do your research and are buying a product that is both relevant and practical. With this guide at your side, you shouldn’t have any problems at all.
FAQs: Different Types of Protein Powder
What is the best type of protein powder for weight loss?
Determining the best protein powder for weight loss can be subjective and is heavily reliant on your whole-food intake. When looking for a protein powder for weight loss, be sure to look at the calorie count per serving and see if that numeral will fit neatly in your calorie deficit.
What is the best type of protein powder for muscle gain?
The best protein powder for muscle gain depends on your in-gym performance, so the best formulation is the one that gives you the protein counts necessary to support muscle protein synthesis. That said, studies have found whey hydrolysate can be potentially more effective at stimulating muscle protein synthesis. (3)
What is the best type of protein powder?
Your ideal type of protein should match your needs and wants. If you’re on a restricted diet consisting of non-animal-sourced foods, a plant-based protein powder can be great for your supplement regimen. For those with lactose intolerances, a lactose-free protein source can be worthwhile. Be sure to keep your dietary needs top of mind when perusing the various protein powder types available to you.
References
- Gorissen, S., Crombag, J., Senden, J., Waterval, W., Bierau, J., Verdijk, L. B., & van Loon, L. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino acids, 50(12), 1685–1695.
- Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130.
- Nakayama, K., Tagawa, R., Saito, Y. et al. Effects of whey protein hydrolysate ingestion on post-exercise muscle protein synthesis compared with intact whey protein in rats. Nutr Metab (Lond) 16, 90 (2019).
- Trommelen, J., Weijzen, M., van Kranenburg, J., Ganzevles, R. A., Beelen, M., Verdijk, L. B., & van Loon, L. (2020). Casein Protein Processing Strongly Modulates Post-Prandial Plasma Amino Acid Responses In Vivo in Humans. Nutrients, 12(8), 2299.
