Whether you’re trying to gain muscle, lose fat, or just get the nutrients you need on the go, protein powder can be a great addition to any healthy eating plan.
“Protein is an essential macronutrient that helps our body rebuild muscle, and is an important part of daily nutrition,” says Karen Cooney, M.A., C.N., C.H.H.C. “Protein powders are a quick way to help ensure that your body is nourished and satisfied.”
But which one is right for you? After all, the protein powder aisle is stacked with so many options: whey, casein, soy, pea, concentrates, isolates, grass-fed, and more flavor options than your taste buds probably even know what to do with.
It might feel confusing, but having all of these options is actually a good thing, says Albert Matheny, M.S., R.D., C.S.C.S., a consulting dietitian with Promix Nutrition and trainer at SoHo Strength Lab in New York City. It gives you the ability to pick a powder that’s formulated with your exact nutritional needs and fitness goals in mind.
Think of it this way: just like you wouldn’t wear the same shoes to a wedding and a hike, you don’t need the same protein powder for every goal. Someone training for a marathon might have different needs than someone trying to add lean muscle—and that’s exactly why all these choices exist.
Use this guide to figure out which protein powder will work best for you.
So You Want To…Recover From Workouts And Build Muscle
When it comes to packing on muscle, whey protein is your best option, says Cooney.
The “gold standard” of protein powder, whey comes from cow’s milk and contains all of the amino acids (the building blocks of protein) your muscles need in order to repair and grow after your workouts, according to board-certified sports dietitian Joy Dubost, Ph.D., R.D., C.S.S.D. It also digests pretty quickly.
In fact, whey proteins “support easier digestion, increased muscle protein synthesis, and more efficient recovery,” adds Brittany Michels, M.S., R.D., dietitian for The Vitamin Shoppe.
You can find whey in multiple forms: concentrate, isolate, and hydrolysate.
Whey Protein Concentrate
The least filtered of the bunch, whey protein concentrate contains slightly more carbohydrates and fat (and thus, calories) than the other forms. However, those extra carbs can help fuel your muscle before or after exercise, Matheny says. We love that True Athlete’s Natural Whey Protein contains 20 grams of protein per serving and is free of artificial colors and flavors.
Concentrate is often a great starting point if you’re new to protein powders because:
- It tends to be more budget-friendly than isolate or hydrolysate
- The slightly creamier texture makes for tasty smoothies
- Those extra carbs aren’t a bad thing if you’re using it around workouts
Whey Protein Isolate
Isolate, meanwhile, is highly filtered to remove the vast majority of fat and carbs so nearly only protein remains. This makes it a better option for people who have lactose intolerance, Dubost says. (Most lactose is removed in the filtering process.) It’s also your go-to if you want the most protein per calorie, says Cooney.
BodyTech’s Whey Protein Isolate packs 25 grams of protein, with only 2 grams of carbs and zero fat. True Athlete Natural Whey Protein Isolate, meanwhile, contains zero artificial sweeteners.
Who Should Consider Isolate?
You might want to reach for isolate if:
- You’re watching your carb or calorie intake closely
- You’ve noticed some bloating or digestive discomfort with concentrate
- You want a leaner protein source that still delivers the amino acids you need
Whey Protein Hydrolysate
Lastly, hydrolysate is a form of isolate that has been partially broken down so it can be digested even more quickly and easily. It tends to be the most expensive option but comes in handy if you have trouble digesting isolate, according to Matheny. Optimum Nutrition’s Hydro Whey uses hydrolyzed whey protein isolates and contains 30 grams of protein per serving.
Think of hydrolysate as “pre-digested” protein—your body doesn’t have to work as hard to break it down, which can mean faster absorption and easier digestion for those with sensitive stomachs.
Read More: How Long It Takes To Lose (And Build Back) Muscle
Some whey protein powders even combine multiple forms of the muscle-booster. Alani Nu’s Whey Protein, for example, contains both whey isolate and hydrolysate for a fast-acting, easily-digestible boost.
A Quick Note on Pairing Protein with Your Workouts
If you’re serious about building muscle, protein is just one piece of the puzzle. Many people find that combining protein powder with other performance supplements—like creatine or BCAAs—can support their goals even further. That said, start with a solid protein foundation first and add from there based on your needs.
Hold the Whey
If you avoid animal products, of course milk-based proteins like whey won’t fit your lifestyle. Luckily, the plant protein scene is booming.
Soy protein has long been a popular option because it’s one of very few complete plant proteins. This means it contains all of the amino acids you need for muscle health and strength, Dubost says. (She recommends soy protein isolate over concentrate, as it contains higher levels of protein.)
That said, there are a few reasons some may choose to avoid soy:
- Soy contains compounds with weak estrogen-like effects called isoflavones. (Worth noting, though: Research on their health impacts is a mixed bag.)
- Almost all (96%) soy grown in the U.S. is GMO, according to the USDA. Another no-go for some.
Soy-Free Plant Proteins
If you prefer a soy-free plant protein, you’ve got all sorts of options, from pea to hemp to brown rice to quinoa. You can also look for a protein powder made from a blend of different proteins. These blends ensure you get all of the amino acids you need.
Here’s a quick breakdown of popular plant protein sources:
- Pea protein: Easily digestible and a good source of BCAAs; blends well in smoothies
- Brown rice protein: Often combined with pea for a more complete amino acid profile
- Hemp protein: Contains healthy fats and fiber along with protein
- Quinoa protein: One of the rare plant proteins that’s naturally complete
Cooney loves plnt brand Plant Protein, which is made from a blend of pea, cranberry seed, chia seed, and sacha inchi proteins. (It also contains iron, a nutrient not readily available in a plant-based diet.) Another of our top picks: Ambrosia Collective Planta Plant Protein, which offers a 2:1:1 BCAA ratio and is made from brown rice and pea proteins.
The good news? Plant proteins have come a long way in terms of taste and texture. If you tried one years ago and weren’t impressed, it might be worth giving them another shot—today’s formulas are much smoother and more enjoyable.
So You Want To…Lose Weight
If weight loss is top-priority, Michels recommends opting for a protein powder that also provides fiber. This addition increases satiety and supports blood sugar management and digestion.
Why does this matter? When you feel fuller longer, you’re less likely to reach for snacks between meals. And when your blood sugar stays steady, you’re less likely to experience those energy crashes that have you craving something sweet by 3 p.m.
Protein powders for the weight-conscious customer may also contain ingredients such as:
- Cinnamon bark extract
- Garcinia cambogia
- Green coffee bean extract
- Green tea extract
- L-carnitine
Read More: 5 Ways To Lose Weight Without Ever Going On A Diet
You’ll also want to opt for a protein powder with less than two grams of added sugar per serving, Cooney adds. Better yet, choose a tub without added sugar at all. “Removing sugary foods helps keep your insulin stable, so fewer calories get stored as fat,” she explains. The result: “Your metabolism speeds up and you can lose weight with less struggle.”
Making It Work for You
Here are a few practical ways to use protein powder when weight management is your goal:
- Blend it into your breakfast: A protein smoothie with spinach, berries, and almond milk can keep you satisfied until lunch
- Use it as a snack replacement: Mix protein powder with water or make a small shake instead of reaching for processed snacks
- Add it to oatmeal: Stir some powder into your morning oats for extra staying power
Whether you choose a plant-based or animal-based protein is up to you. One great plant-based option Cooney recommends: fitfactor Plant-Based Protein Shake. It provides 24 grams of protein and seven grams of fiber, plus garcinia cambogia, cinnamon bark extract, and green coffee bean extract.
If you’re looking for something whey-based, though, Michels recommends Body Tech Elite Whey Isolate Ripped. This formulation contains l-carnitine, yerba mate, and green tea extract, and offers 30 grams of protein per serving.
So You Want To…Support Your Skin And Joints
Collagen is the most abundant protein in the human body and plays a major role in our skin and joints. As our bodies age, though, they naturally produce less of it, explains Cooney. This can cause our skin to lose its elasticity and contribute to wrinkles, fine lines, dryness, and more. It also impacts our joint health.
You might notice signs of decreased collagen production like:
- Skin that doesn’t bounce back the way it used to
- More visible fine lines, especially around the eyes and mouth
- Joints that feel stiffer or less flexible than before
- Nails that break easily
One of the easiest and most effective ways to consume collagen? “Powdered hydrolyzed collagen peptides,” Cooney says. “In this form, the amino acids have been broken down so they’re easier for your body to digest.”
Types of Collagen: What’s the Difference?
You might see collagen labeled by type (Type I, Type II, Type III, etc.). Here’s the simple breakdown:
- Type I: Most abundant in skin, hair, and nails
- Type II: Found primarily in cartilage, may support joint health
- Type III: Works alongside Type I for skin elasticity
For well-rounded benefits, look for a multi-collagen powder. These options contain up to five types of collagen, providing more comprehensive support than single- or duo-type options, Michels says. Her go-to is The Vitamin Shoppe brand Multi-Source Collagen.
Easy Ways to Add Collagen
The beauty of collagen powder is how versatile it is. Since most hydrolyzed collagen is unflavored and dissolves easily, you can:
- Stir it into your morning coffee or tea
- Add it to smoothies
- Mix it into soups or oatmeal
- Blend it with water on busy mornings
Consistency is key here—collagen works best when you make it part of your daily routine rather than something you take occasionally.
So You Want To…Boost Your Everyday Nutrition
Simply looking to round out your daily nutrition and make sure you meet your protein needs? A meal replacement powder comes in handy here.
“There is no right or wrong way to add more protein, but you can certainly boost overall nutrition by choosing one that includes additional nutrients,” Michels says. “Meal replacement powders are generally low in calories and provide not only protein but satiating fiber and a fruit and vegetable profile. They’re one of the most comprehensive options for everyday nutrition.”
When Meal Replacements Make Sense
These powders aren’t just for people trying to lose weight. They can be helpful when:
- You’re rushing out the door and need something quick
- You want a nutritious option between meetings
- You’re traveling and don’t have access to healthy food
- You simply want to fill nutritional gaps in your diet
Michels likes plnt brand Meal Replacement Plant Protein, which offers 17 grams of protein and five grams of fiber per serving.
Finding Your Perfect Protein Match
Still not sure which protein powder is right for you? That’s okay—it can take some experimenting to find your ideal fit. Here are a few tips to help narrow things down:
- Consider your primary goal: Muscle building? Weight management? General nutrition? Start there.
- Think about dietary restrictions: Lactose intolerant? Vegan? This will naturally eliminate some options.
- Don’t forget taste: You’re more likely to stick with a protein powder you actually enjoy drinking.
- Check the ingredient list: Fewer ingredients often means a cleaner product.
And remember, the “best” protein powder is the one you’ll actually use consistently. A fancy formula sitting in your pantry untouched won’t do you any good!
If you want personalized guidance, The Vitamin Shoppe offers free virtual nutrition coaching consultations—a great resource if you’re feeling overwhelmed by options or have specific health goals in mind.