Protein Powder 101 – Best (and Worst) Protein Powders For You

Whether you want to lose fat, build muscle, or get healthy, hitting your protein needs is crucial. But what if you’re not getting enough of it? That’s where protein powder comes in, a supplement that’s easy to incorporate into any nutrition plan.

But let me ask you this: do you know which protein powder is best for your situation and goals? Is it whey? Casein? Egg? Soy? Something else?

If you don’t know, then you’ll want to read this article. In it, we’ll compare the seven most popular protein powders, so that you can pick the one that best fits your needs.

Note: Each protein has been awarded a protein digestibility-corrected amino acid (or PDCAA) score. In simple terms, this score reflects how easily a protein is digested and the quality of the protein on a scale from zero to one. The higher the score, the better.

Whey Protein

Whey protein is a by-product of the manufacturing of cheese. It’s the liquid that remains after milk has been curdled and strained. This high-protein liquid is spray-dried into a powder, which then undergoes microfiltration. Once these processes are finished, the end product is whey protein isolate.

PDCAA Score: 1.0

Pros:

• Quickly absorbed [1]. The amino acids in whey reach your bloodstream faster than those found in nearly every other protein powder including casein, egg, beef, and soy. This makes whey protein an excellent option after your workouts. It ensures your body has the building blocks it needs when your muscles are most primed for muscle growth.
• Excellent amino acid profile. Protein sources that contain all the essential amino acids are best for muscle growth. Whey protein is one such source that contains all essential amino acids. It’s particularly rich in leucine, an amino acid responsible for activating mTOR, the primary muscle-building pathway in your body [2-3]. When mTOR is activated, it stimulates muscle growth [4].
• Great for muscle growth. Due to its rich leucine content, whey is often considered – together with casein and egg – to be the best protein powder for aiding muscle growth. And there’s truth to that. For example, research shows that whey is much better at stimulating muscle growth than soy protein [5-6].
• High bioavailability. According to the ISSN position stand, whey (and casein) protein powder have the highest bioavailability [7].
• Cheap. Whey protein is, per gram of protein, the most affordable protein powder.

Cons:

• Contains lactose. This can make whey protein unsuitable for those with lactose intolerance.
• Not optimal for satiety. Because whey digests quickly, its satiating effects are shorter-lasting than those of slow-digesting proteins such as casein. So, if you want to use protein powder to keep hunger at bay, whey isn’t the best option.

Bottom line: Whey is a cheap, high-quality protein powder that’s well-suited to supporting muscle growth. Whey is digested quickly, which makes it a great choice after your workout. The downside of whey is that it isn’t optimal for satiating hunger.

Recommended product: Optimum Nutrition Gold Standard 100% Whey Protein Powder

Casein Protein

Like whey, casein is derived from milk. Casein, however, is digested more slowly, which is the main difference between the two [7-8]. The slower digestion of casein is caused by its gel-forming capabilities. This phenomenon slows down intestinal motility, which reduces the speed of absorption.

PDCAA Score: 1.0

Pros:

• High-quality protein. Casein has an excellent amino acid profile. Like whey, casein also has superior bioavailability compared with most alternatives, including egg and plant-based options such as soy [7].
• Great for muscle growth. This is due to the excellent amino acid profile and bioavailability of casein. Research shows casein to be equally effective when compared with whey for stimulating protein synthesis (muscle growth) [9-11].
• Excellent before bed. The reason for this is that casein digests slowly, so the amino acids reach your bloodstream at a reduced rate. This provides you with amino acids throughout the whole night. That’s great because most muscle growth happens while you sleep.
• Highly satiating. Because casein protein digests slowly, the satiety effects last longer compared with alternatives including whey, egg, and plant-based protein powders. Therefore, casein is superior for keeping hunger at bay compared with faster-digesting options.

Cons:

• Not optimal pre-workout. This is because casein digests slowly, which means that the amino acids reach your muscles at a reduced rate. So, if you train on an empty stomach, don’t consume protein before your workouts (a minimum of 20 grams), or do intense workouts that last longer than 1.5 hours, a fast-acting protein supplement like whey is more helpful.If you do consume protein before your workouts, or if your sessions are shorter than 1.5 hours, then the reduced absorption rate of casein isn’t a problem. You will still have enough amino acids in your bloodstream to optimize recovery and muscle growth.
• Price. Casein is most expensive option of the choices we’re covering here, which include whey, egg, soy, hemp, pea, and rice protein powder.
• Contains lactose. Casein contains small amounts of lactose. This can make casein unsuitable for those with lactose intolerance.

Bottom line: Casein is an excellent choice for aiding muscle growth. It’s a particularly great option to take before going to bed. Casein is also highly satiating, which is beneficial for those who want to lose weight. The main downside of casein is the price, which is higher than the alternatives.

Egg White Protein

Egg white protein powder is made by first separating the white from the yolk. After that, the egg whites are dehydrated and pulverized into a high-quality protein powder with a high bioavailability.

Egg white protein digests at a moderate speed, so it stimulates protein synthesis (muscle growth) over a longer period of time than fast-acting options such as whey, but not as long as slow-digesting alternatives like casein.

PDCAA Score: 1.0

Pros:

• Excellent amino acid profile. Egg white protein powder contains all the essential amino acids and is particularly rich in leucine. In fact, second to whey, egg protein is the richest dietary source of leucine, an essential BCAA for muscle growth [12].
• High protein content. Each 30-gram serving of egg white protein powder contains around 25 grams of protein, similar to the amounts contained in whey and casein powders. This protein is highly bioavailable and easily digestible.
• No carbs or fat. In other words, all the calories you get come from pure protein.
• Lactose-free. This makes egg white protein an ideal alternative to whey and casein for those with lactose intolerance or dairy allergies.
• Vitamins. Egg white protein contains considerable amounts of vitamins A, B, and D.
• Price. Egg white protein powder is a relatively cheap option.

Cons:

• Not optimal for fat loss. A study published in Nutrition Journal compared the effects of different proteins on appetite. The researchers found that a whey supplement satiated hunger more and reduced calorie intake further than egg white protein powder [13].Because casein is more satiating than whey, casein is also better at satiating hunger than egg white protein. Unfortunately, there’s no data that compares egg white protein to plant-based protein powders.

Bottom line: Egg protein powder is free of carbs, fat, and lactose. It’s well-suited to supporting muscle growth, is relatively cheap, and contains vitamins A, B, and D. When it comes to satiating hunger, egg protein powder isn’t optimal, which makes it a suboptimal option as a fat loss agent.

Beef Protein Powder

Beef protein powder comes from the flesh of cattle, right? Well, that’s what you would expect. In reality, it’s made from cattle leftovers including skin, ligaments, connective tissue, bones, hooves, and ears.

Personally, the thought of drinking chocolate flavored powdered cow hooves doesn’t sound exciting to me. And since those leftovers usually contain low-quality, “incomplete” protein, I don’t recommend beef protein powder. There are many better options.

Soy Protein

Soy protein powder is derived from the leguminous soybean plant. To create this product, soybeans are ground into a powder that contains no fat or hulls. This powder then undergoes microfiltration to become “soy protein isolate,” a powder that consists of 90%–95% protein.

PDCAA Score: 1.0

Pros:

• Excellent vegan source. Most vegan protein sources are “incomplete proteins.” This means that they don’t contain all nine essential amino acids. Such incomplete proteins are inferior for stimulating muscle growth compared to complete proteins.
  Soy protein, however, is one of the few vegan complete protein sources. That’s why soy stimulates muscle growth better than incomplete vegan alternatives.
• High in glutamine and arginine. These amino acids support digestive health, immune system strength, and brain function.
• Price. Soy protein powder is one of the most affordable vegan protein sources.

Cons:

• Not optimal for muscle growth. Even though soy is a complete protein, it’s not optimal for muscle growth. Research published in Journal of Nutrition concluded that “The biological value of soy protein must be considered inferior to that of casein protein in humans” [14].
  The reason soy is inferior compared with casein (and whey and egg white protein) is that a vast portion of soy protein gets degraded to urea. In addition, soy protein is relatively low in the muscle-building BCAA leucine.
• Usability. Compared with the alternative protein powders, soy protein doesn’t dissolve well in water, and many people don’t like the taste of soy protein powder.
• Estrogenic. Soy contains isoflavones that function as phytoestrogens in your body, meaning it can raise estrogen levels [15-16]. This can lower sperm count and testosterone levels in men and impair sexual development [17-19]. In women, this increases the risk of breast cancer [20-22].

Bottom line: Soy protein powder is a “complete protein” that’s well-suited to vegans. It’s particularly rich in glutamine and arginine, which support digestive health, immune system strength, and brain function. The taste, the estrogenic qualities, and the fact that soy is suboptimal for muscle growth are the downsides.

Pea Protein

Although relatively new, pea protein powder has gained much popularity, especially among vegans and those with sensitivities or allergies to egg and dairy protein.

Unfortunately, there is a lack of high-quality research on pea protein. A few studies show promising results, but they’re either sponsored by pea protein powder manufacturers, performed on animals, or the setup of the study is flawed.

PDCAA score: 0.69

Pros:

• Easily digestible. This makes pea protein a good alternative for those with sensitive stomachs and those who don’t want a dairy or soy-based protein powder.
• High bioavailability. Pea protein is highly bioavailable, almost to the same extent as animal protein [23].
  
• Vegan. Pea protein can be a good dietary addition for meeting the daily protein needs of vegans.
• Might be great for muscle growth. One 12-week controlled study on 161 men who did resistance training found that 50 grams of pea protein powder daily was as effective for muscle growth as 50 grams of whey [24]. Unfortunately, this study was provided by a pea protein powder manufacturing company, so the results remain questionable.
• Highly satiating. One study performed on rats found that pea protein powder triggers the release of “satiety hormones” such as GLP-1, PYY, and CCK to a similar extent compared with dairy protein [25].

Cons:

• Low in two vital amino acids. While pea protein is a complete protein, it’s low in the amino acids cysteine and methionine. Both are essential for muscle growth. In theory, this makes pea protein inferior for muscle growth compared with alternatives such as whey and casein.
  One study, found that pea protein is as capable of stimulating muscle growth as dairy protein [23]. The study was provided by a pea protein powder manufacturing company, however, which draws questions.
• Unpalatable taste. Many people don’t like the taste of pea protein powders

Bottom line: Pea protein powder is easily digestible and highly bioavailable. It’s very satiating and a valid option for vegans. The taste and the fact that pea protein powder is short on two vital amino acids are the main downsides.

Hemp Protein

Hemp protein powder is derived from the same plant from which marijuana originates. Hemp protein, however, does not contain the intoxicating compounds.

Hemp protein powder is gaining popularity in particular among vegans and vegetarians. Unfortunately, there’s a lack of high-quality research on hemp protein.

PDCAA score: 0.61

Pros:

• Easily digestible. Hemp protein powder is easily digestible, making it a great option for those with digestive issues [26].
• Rich in omega 3. Hemp protein powder contains linoleic acid, an omega-3 fatty acid that aids fat oxidation, supports cardiovascular health, and boosts the immune system.
• Complete protein source. Hemp protein is a complete protein, meaning it contains all of the essential amino acids we need.

Cons:

• Low in protein. Hemp protein powder has, relative to the alternatives, a low protein content. A 30-gram serving contains only 12 grams of protein.
• Unfavorable amino acid profile: The amino acid profile of hemp isn’t optimal for muscle growth. It’s low in leucine and l-lysine, two amino acids that play an essential role in the building and maintenance of muscle tissue.
• Higher in calories. Hemp protein contains relatively large quantities of carbs and fat and is therefore high in calories, making it less than optimal for those looking to lose weight.
• Price. Hemp protein costs more than most protein powders. The price is often double that of whey options.

Bottom line: Hemp protein powder is an easily digestible vegan supplement. It contains fair quantities of beneficial nutrients such as omega 3 fatty acids. For aiding muscle growth and fat loss, however, hemp protein isn’t optimal.

Rice Protein Powder

Rice protein powder is derived from white or brown rice, makes it an option for vegetarians and vegans. Unfortunately, there’s a lack of high-quality research on rice protein powder.

PDCAA score: 0.47

Pros:

• Hypoallergenic. Rice protein is one of the most easily digested proteins and doesn’t irritate the stomach. This makes rice protein powder a valid option for those with gastrointestinal ailments such as food allergies, irritable bowel syndrome, lactose intolerance, and for those who have problems digesting meat.
• Vegan. Because rice protein powder is derived from white or brown rice, it’s an option on a vegan diet.
  

Cons:

• Not optimal for muscle growth. Even though rice protein contains all the essential amino acids, it’s too low in lysine to optimize muscle growth.
• Not optimal for weight loss. Rice protein powder is a “fast protein” and therefore not optimal for satiating hunger.
• Price. Rice protein powder is relatively expensive compared with other options.

Bottom line:  The protein in rice protein powder is easy to digest. However, unless you are vegan, allergic to lactose, or have problems digesting alternatives such as whey, casein, pea, egg white, or soy, rice protein powder is not recommended. It doesn’t satiate hunger optimally, isn’t optimal for muscle growth, and is relatively expensive.

Recommendations

I have no connection with the recommended brands below and base my recommendations purely on in-depth research and personal experience.

Muscle growth:

When it comes to muscle growth, the two best options are whey and casein. (Egg white protein is a close third.)

Whey protein powder is a fast-acting protein, making it an ideal choice accompanying your workouts. The following whey protein products are great:

• Optimum Nutrition Gold Standard 100% Whey Protein Powder- Each serving delivers 24 grams of high-quality protein, 5.5 grams of BCAAs, and 4 grams of glutamine. This product is gluten-free and available in over 20 delicious flavors.
• MusclePharm Combat 100% Whey Protein Powder- This product features both whey protein isolate and whey protein concentrate and contains 25 grams of high-quality protein per serving. It’s low in fat and contains only 1 gram of sugar per serving, so the calories you get come almost entirely from protein.
• Pure Protein® Natural Whey Powder- If you’re looking for a delicious whey protein powder, this product is a good pick, as both the French vanilla and the rich chocolate flavor taste amazing. Besides, this powder mixes easily and contains 5 grams of BCAAs per serving.

Casein digests slower, making it a perfect choice before going to bed. The following casein protein products are great:

• Optimum Nutrition Gold Standard 100% Casein Protein Powder- With over 2,500 glowing reviews, 5 grams of naturally occurring BCAAs, and a choice between ten delicious flavors, this casein powder is an excellent pick.
• Bulksupplements Pure Casein Protein Powder- Bulksupplements is known to sell clean and pure powders at a low price. This casein product lives up to that standard. It’s unflavored, free from additives and fillers, and loaded with naturally occurring BCAAs.
• Genius Protein Powder – Natural Whey Protein Isolate & Micellar Casein-  Since this product contains both whey protein isolate and casein, it supplies your body with both slow and fast releasing proteins. It’s also free of fillers, dyes, artificial flavors, and sweeteners.

Fat loss:

When it comes to fat loss, the protein must be highly satiating and curb hunger for an extended period. Based on these criteria, casein is the best option. The following casein protein products are great:

• Optimum Nutrition Gold Standard 100% Casein Protein Powder- With over 2,500 glowing reviews, 5 grams of naturally occurring BCAAs, and a choice between ten delicious flavors this casein powder is an excellent choice.
• Bulksupplements Pure Casein Protein Powder- Bulksupplements is known sell clean and pure powders at a low price. This casein product lives up to that standard. It’s unflavored, free from additives and fillers, and loaded with naturally occurring BCAAs.
• Genius Protein Powder – Natural Whey Protein Isolate & Micellar Casein- Since this product contains both whey protein isolate and casein, it supplies your body with both slow and fast releasing proteins. This makes the product an excellent choice post-workout when you’re dieting.

If you can’t digest lactose or want a plant-based protein powder, go for pea protein. The following pea protein products are great:

• Bulksupplements Pure Pea Protein Powde– A clean and pure pea protein powder with no fillers, dyes, artificial flavors, and sweeteners, that’s what you get by choosing this supplement. It delivers 24 grams of protein per serving and is lab tested for verification and guaranteed purity.
• Source Organic – Premium Pea Protein Isolate – This product contains only one ingredient: organic yellow pea protein isolate. This means no fillers, dyes, artificial flavors, and sweeteners. One serving contains 22 grams of protein, 4.8 grams of BCAAs, and 2.18 grams of arginine.
• Designs for Health – PurePea Vanilla – This high-quality pea protein powder contains extra calcium and iron and has an excellent amino acid profile. It’s also non-GMO.