A guide to the best protein powder for your needs

The protein powder industry has taken off in recent years, with the whey protein powder market in particular projected to grow to over 40 billion U.S. dollars in value by 2032.

The appeal of protein powders is their versatile benefits. You might think that protein powders are only for those who want extra protein, but in fact, they can offer a simple way to keep your regular protein intake in check.

We understand that choosing the best protein powder for your needs can be overwhelming. Explore our guides below to find out more about this topic, with helpful tips and guidance on what to consider to find the best protein powder for you.

Before we begin, it’s helpful to understand exactly what the different types of protein powder on offer are. This way, you can be clear on some of the options you’re choosing between.

One of the most widely used protein supplements, whey protein powder is in most cases a by-product of the cheese-making process. It’s normally derived from cow’s milk which is separated with enzymes, splitting into curds, which are used to make cheeses, and liquid whey. It’s then processed into one of three forms: concentrate, isolate or hydrolysate.

Whey protein is one of the most bioavailable proteins available and is the same protein that is found in human breast milk. It’s what’s known as a ‘complete protein’ - this means it contains all 9 essential amino acids and all 3 branched-chain amino acids (BCAAs), as well as helping to boost glutathione levels in the body. 

It also contains bioactive proteins and antibodies such as Lactoferrin and Immunoglobulin G (IgG), as long as it remains undenatured by avoiding excessively high temperatures and acidity.

Casein protein, like whey protein, is found in cow’s milk; but, in contrast, it’s found in the curds that result from the cheese-making process. Casein makes up 80% of the total protein found in cow’s milk.

Similar to whey protein, it’s a complete protein with all 9 of your essential amino acids. It does, however, take longer for our bodies to digest casein in comparison to whey protein - studies in the past have shown that this is because casein forms a gel in your stomach once consumed.

Eggs are a well-known source of high-quality, vegetarian protein. They contain all 9 essential amino acids, making them a complete protein source. When separated into egg whites and egg yolk, egg whites will typically contain slightly more protein.

This marginally higher protein content, along with the fact that the yolk is where most of the fat content is found, makes egg whites the more suitable option for a protein powder. When it comes to digestibility, egg white protein powder digests faster than casein but slower than whey.

Soy protein powder is a plant-based source of protein. It’s made when soybeans are dehulled, flaked and defatted, washed in either alcohol or water (removing the sugars and fibre), followed by a further alkali extraction process typically involving hydrochloric acid, sodium hydroxide, potassium hydroxide and hydrogen peroxide. It’s then dehydrated and powdered.

Soy protein is another complete source of protein, offering all 9 essential amino acids in good amounts.

Pea protein powder is made from ground yellow peas and typically follows the same protein extraction process as soy protein, with hydrochloric acid, sodium hydroxide, potassium hydroxide and hydrogen peroxide as part of the alkali solution used to achieve a higher maximum protein content.

While pea protein powder does contain all 9 essential amino acids, it is low in methionine. Because of this, people who use pea protein powder might choose to supplement it with other foods that are rich in methionine, such as fish or brown rice.

Research has shown that pea protein is a highly digestible plant-based protein, surpassed only by soy protein and chickpeas, though it still lags behind whey protein and other dairy protein sources.

As the name suggests, rice protein powder is extracted from rice - typically brown rice, which offers slightly more protein than white rice. It’s made by grinding and milling rice grains and then, as with pea, soya and other plant-based proteins with at least 70% protein, the rice powder undergoes an alkali extraction process. Once the protein has been extracted, it is dried through techniques such as spray drying or drum drying, and packaged.

Though a popular option, brown rice protein powder isn’t a complete protein as it lacks in lysine, which would need to be supplemented elsewhere in your diet. It is, though, often a good option for those with lactose intolerance or allergies, being dairy-free, gluten-free and soy-free.

Hemp protein powder is typically made by pressing the oil from hemp seeds and then grinding the remaining hemp seed material into a fine powder. It’s entirely derived from plants and is therefore suitable for vegans, just like soy protein and pea protein.

While information about the quantities varies, hemp does contain all 9 essential amino acids. It is normally a less processed form of plant-based protein, though it is lower in protein per serving than soy or pea protein.

There do exist versions of hemp protein made using the same chemical extraction process used to make pea, soya, and rice protein. This is the case for almost any plant-based protein powder containing at least 70% protein, including 70%+ hemp proteins. 

Most hemp protein powders contain around 50% protein, however, and these are made using purely mechanical processing without the use of any chemicals.

Pumpkin seed protein powder is an option that’s growing in popularity as the demand for plant-based protein supplements grows. Similar to hemp protein, pumpkin seeds are cold-pressed, removing the oil, and are then milled to give a fine powder.

Pumpkin seed protein powder is low in the essential amino acids threonine and lysine and is therefore not considered a complete protein.

Protein powder derived from sunflower seeds is another increasingly popular type of protein powder. The processing methods are similar to pumpkin seed and hemp protein powders, with the oil being extracted from the seeds and the defatted seed meal milled into a fine powder. 

Sunflower seed protein powders offer all 9 essential amino acids in their amino acid profile but are low in lysine, which can be supplemented from another source.

Another plant-based option is vegan protein blends, which are often mixed together to improve the balance of amino acids. 

A popular blend is rice and pea protein, as pea protein is low in the essential amino acids methionine and cysteine, unlike rice protein which has good levels of these amino acids. Rice protein, on the other hand, is lower in lysine, which can be brought back into balance by the pea protein.

Hemp protein and pumpkin protein, sunflower protein, and even algae are often also added, and though they don’t tend to contribute much to the amino acid balance, it’s nevertheless beneficial to have a variety of plant-based protein sources if you decide to go down that route.

Choosing from the vast range of protein powders on the shelves requires some consideration of your individual needs. What’s right for you might not be right for your friend, or their friend, and so on.

Below, you’ll find some helpful guides to give you more information about how to choose the best protein powder for your optimal health.

The world of protein powders is diverse and the importance of selecting a product that aligns with your individual health goals, dietary requirements and personal values cannot be overstated.

Whether you’re focused on enhancing your overall health and wellness, addressing a specific diet or supporting ethical practices, your journey to the best protein powder for you is unique. Our aim is to provide you with the knowledge and tools needed to make informed decisions that reflect your personal health goals.

We encourage you to explore and find out more about how different protein powders can align with your needs and lifestyle. By taking the time to understand which protein powder is best for you, you can ensure your daily protein shake is working effectively for you and your body.