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7 Different Types of Protein Powder | What You Should Know

types of protein powder

If you are new to the bodybuilding and fitness world, you might have been already nudged to get yourself a good protein powder as a supplement. However, I guarantee that if you walk into a food supplement store on your own, you will be overwhelmed by the sheer number of protein powder brands and types.

This is when this article comes into play. As a protein powder consumer myself, I dare to say that I’m quite familiar with various types and brands of this particular supplement.

What Exactly is a Protein Powder?

Before we dive into that crazy world of protein powders, let’s take a moment to understand what they are and why they matter.

In short, protein powder is a dietary supplement commonly used to increase protein intake, support muscle growth, and aid in post-workout recovery. These powders typically come from a variety of sources, including dairy, plant-based, and even some unexpected ingredients like peas or brown rice.

Now why is this supplement important? Well, protein is an essential nutrient that plays a vital role in the human body. It’s the building block for our muscles, bones, skin, and hair, and it’s involved in countless biochemical processes that keep us healthy and functioning at our best. Our bodies need a consistent supply of protein, as we’re unable to store it like we do with carbohydrates and fats.

That’s where protein powders come in handy—they offer a convenient and often delicious way to meet our protein needs, whether we’re trying to gain muscle, lose weight, or simply maintain a balanced diet.

Why Do You Need a Protein Powder?

Good question. In a perfect world, we wouldn’t have a need for protein powder. However, a lot of people today have not-so-high-quality eating habits and are not getting enough macro-nutrients and vitamins from standard food. That’s why supplementing your protein intake via a protein powder can be a viable option.

Now this might not be really necessary if you are not living an active lifestyle and you do not work out. In such a case, your body doesn’t need that much protein. However, if you go to the gym or if you are doing sports of any kind, chances are you need a protein supplement, otherwise your muscles might not regenerate and grow properly.

7 Most Common Types of Protein Powder

Now that you are familiar with protein powders and their usefulness for an active adult, let’s compare various types and their unique pros and cons.

Whey Protein: The OG of Protein Powders

Let’s just say that it would be criminal not to start with whey protein, the Godfather of protein powders, the one that started it all. You could say that without whey, the other proteins might not even exist. Drama aside, whey protein is derived from milk and is a complete protein, meaning it contains all nine essential amino acids.


  • Fast absorption: Your muscles will be like “OMG, thank you!” after a workout.
  • Rich in BCAAs: Branched-chain amino acids, or BCAAs, are the cool kids in the amino acid world. They help with muscle growth and recovery. Whey’s got plenty of ’em.
  • Budget-friendly: Whey protein powder is manufactured by a lot of brands these days, which means competitive pricing.


  • Lactose alert: If you’re lactose intolerant or sensitive, your stomach might not be a fan.
  • Potential allergies: Milk allergies, anyone?

Casein Protein: Whey’s Slower, More Patient Cousin

Casein protein is like the chiller cousin of whey protein. It’s also derived from milk, but its absorption rate is much slower, taking its sweet time to nourish your muscles.


  • Slow digestion: Perfect for a pre-bedtime snack to keep your muscles fed while you dream of gains.
  • Satiety: Helps keep hunger at bay, so you don’t find yourself raiding the fridge at 3 am.


  • Not ideal for post-workout: Your muscles want to be fed ASAP, and Casein is just too laid-back for that.
  • Lactose and allergy issues: Same as whey – watch out, lactose intolerant and allergic friends!

Soy Protein: The Plant-Based Pioneer

Next on our list, we’ve got soy protein, the first plant-based protein to really make a splash in the protein powder scene. It’s made from soybeans and is also a complete protein.


  • Vegan-friendly: No dairy, no problem!
  • Heart health: Some studies suggest soy protein can help lower bad cholesterol.


  • Controversial: Some concerns about soy’s potential impact on hormone levels exist, but research is inconclusive.
  • Allergies: Soy is one of the top eight allergens, so beware if you’re sensitive.

Pea Protein: The Unexpected Green Hero

Pea protein might not have been your first guess for a protein powder, but it’s quickly becoming a fan favorite. This particular powder is made from yellow split peas, it’s rich in BCAAs and easily digestible.


  • Vegan-friendly: Another great option for our plant-based pals.
  • Allergy-friendly: Goodbye, top eight allergens!


  • Incomplete protein: It’s almost there, but it’s missing one essential amino acid. Sorry, pea protein, you tried.
  • Taste: Some people find it a little, well, earthy. An acquired taste, perhaps?

Brown Rice Protein: The Carb That Could

Brown rice protein is here to prove that carbs can be protein powerhouses too. Extracted from—you guessed it—brown rice, this protein option is vegan and hypoallergenic.


  • Vegan-friendly: Another plant-based win!
  • Allergy-friendly: No top allergens in sight.


  • Incomplete protein: Like its pea pal, brown rice protein is missing an essential amino acid. So close, yet so far.
  • Grainy texture: Some folks find the texture a bit off-putting. But hey, beauty is in the eye of the shaker bottle holder, right?

Hemp Protein: The Chill, Earthy Type

Hemp protein is derived from hemp seeds and has a distinctly earthy, nutty flavor. It’s rich in omega-3 and omega-6 fatty acids, which are great for your overall health. And no, you won’t get high from this protein powder.


  • Vegan-friendly: Yup, another one for our plant-loving friends.
  • Omega-rich: Your heart and brain will thank you.
  • Eco-friendly: Hemp is a sustainable crop, so you can feel good about your protein choice.


  • Incomplete protein: It’s not quite there in terms of essential amino acids, but it’s still a solid option.
  • Taste and texture: Some find it a little gritty and, well, hemp-y. It’s an acquired taste for sure.

Mixed Plant-Based Protein: The Team Player

Mixed plant-based protein powders take a “teamwork makes the dream work” approach by combining various plant proteins (like pea, brown rice, and hemp) to create a complete protein.


  • Vegan-friendly: A true plant-based powerhouse.
  • Complete protein: The gang’s all here, amino acid-wise.
  • Taste and texture variety: With all these proteins combined, you might find a mix that suits your taste buds perfectly.


  • Not always allergy-friendly: Some blends might contain allergens, so read those labels carefully!
  • Price: Sometimes, teamwork can be a little pricey.

Conclusion: Choose Your Own Protein Adventure

So, there it is, these are currently the seven most common protein powder types on the market. I believe the pros and cons quite fairly point out the advantages and disadvantages of each type, so you can make your choice, guilt-free.

Personally, I still stick with whey protein, mainly because it contains all amino acids, it dissolves easily in the water, I’m not lactose-intolerant and you simply cannot go wrong with a chocolate flavor.

But as with everything, the choice is yours.

Jake Dennon

I am an avid sports enthusiast who has been fortunate enough to train with some of the best athletes and coaches in the world.

As a child, I had a keen interest in martial arts (karate). I've trained with one of the best trainers in my home country.

Moving into my teenage years I tried everything from calisthenics to weight lifting to Taekwondo and everything in between. While I do love all kinds of sports, my passion still lies in martial arts.

The combat sport coaches I have been trained by have also trained some of the top fighters in the industry. All of these brilliant trainers (and all the ones in between) have shown me just how rewarding keeping fit and healthy can be.

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