From whey to pea: Exploring the best types of protein powder

Whether you are trying to lose weight, build muscle, improve your body composition, or simply support your overall health, protein is an important part of a balanced diet.

Many people, particularly women, may struggle to eat enough protein through food alone, and a protein shake or protein powder can offer an easy and convenient way to help meet their nutritional needs.

There are many different types of protein powder supplements on the market today, and they are not all created equal. Different types can suit different people, and it can be difficult to work out the best protein powder to suit your needs.

That's where we come in. In this article, we will explore what protein powder is, the health benefits, the different types, and some of the pros and cons of different varieties.

Let's get started.

What is protein and why do we need it?

Along with carbohydrates and fats, protein is one of the key macronutrients in the human diet. Proteins are large molecules made up of amino acids, which are building blocks that help your body to function [1].

Protein helps cells and tissues in your body (including muscles, bones and skin) to grow and repair, supports your immune system, aids enzyme and hormone production, and can even be used as an energy source [2]. It also helps transport nutrients around your body.

Your daily protein intake can also support your weight loss journey. For one thing, protein is more thermogenic than other macronutrients, which means your body uses more energy to digest it [3]. Additionally, it is more satiating, which means it will keep you fuller for longer and could potentially help reduce snacking and your overall calorie intake [4].

Protein can also help maintain muscle mass and support muscle growth. Having more muscle can increase your basal metabolic rate, which means your body will burn more calories at rest, potentially contributing to a lower body fat percentage [5].

The amount of protein you need depends on several factors, including your age, sex, height, weight, and activity level.

What is protein powder made of?

Protein powder is derived from high-protein foods or ingredients, and each type of protein has a slightly different manufacturing or cultivating process.

Processes generally involve sourcing raw materials or ingredients, then extracting and isolating the protein, before drying it into a protein powder [6].

For example, manufacturing whey protein powder begins with cow's milk. The milk is then heated and separated into curds and whey, which is then filtered and dried into a powder.

Another example is pea protein (which is one of the most popular forms of plant-based protein). This process involves removing the shells from yellow split peas, then grinding them into a powder, and separating the protein from the starch and flour.

After the protein has been extracted, manufacturers typically add flavour, colour, sweetener, and added vitamins, minerals or supplements to improve flavour and overall health benefits of the product.

Types of protein powder

As we have mentioned, there are many different types of protein powder supplements available on the market today, and they can be plant-based or animal-based.

Within animal-based protein powders, they can be either dairy (such as whey or casein) or non-dairy (such as egg white protein powder or collagen protein powder).

Plant-based options can include hemp, soy, brown rice, pumpkin seed, or pea protein powder.

Animal-based protein powders

When it comes to animal-based options, whey protein is arguably the most popular and most well-known. It can be purchased as whey protein isolate, whey protein concentrate, and whey protein hydrolysate. While they are similar, each form of whey protein is slightly different.

Whey protein isolate is more refined than whey protein concentrate, and is usually a little more expensive. It has lower levels of carbohydrates, fats, and lactose, which means some lactose-intolerant people can tolerate it. As it is more refined, the isolate also contains more grams of protein per serve. Whey protein concentrate is still high in protein, and both products contain essential amino acids.

Casein protein is also derived from milk, but it is different to whey protein. It is slower digesting, which makes it a popular option for nighttime use or times when you are going to have a long break between meals. Casein protein is made from milk curds and, like whey, it contains all essential amino acids and has strong bioavailability.

Another popular type of animal-based protein is collagen. Collagen is a protein molecule made up of amino acids [7]. This type of protein powder can come from a variety of animal sources, including bovine (cows) and marine (fish), and is typically extracted from parts of the animal's body, including bones, tendons, or scales. In addition to promoting muscle growth and recovery, collagen can also support hair, skin and nail health.

Plant-based protein powders

Plant-based protein powder has become increasingly popular in recent years, particularly as more people have opted towards vegan or plant-based lifestyles.

One of the most popular types is pea protein. A serving of pea protein powder typically contains around 20-25 grams of protein, and it contains branched-chain amino acids.

Another common plant-based option is hemp protein. It typically contains fewer grams of protein per serve than pea protein, but it does contain other nutrients such as magnesium, iron, fibre and zinc.

Brown rice protein is also a popular and accessible type of plant-based option, and contains a similar amount of protein to pea protein.

Another option is pumpkin seed protein, which contains about 15-20 grams of protein per serving, along with other nutrients such as fibre, amino acids, and healthy fats.

Animal vs plant-based protein powder

There are several differences between animal and plant protein supplements, but they both offer nutritional benefits and can help you increase your daily protein intake [8].

One thing to note is that plant-based options are not a complete protein, as they do not contain all nine essential amino acids. However, this can be addressed by simply pairing them with other plant protein sources to create a complete protein. Animal proteins, on the other hand, are often a complete protein as they usually contain all nine essential amino acids.

Some types of plant-based protein powder also have fewer grams of protein per serve compared with animal-based options.

On the other hand, plant-based powders often contain more fibre and other nutrients, and can be lower in fat and cholesterol.

Which type of protein powder is best?

Like many areas of health and wellness, there is no single best protein powder that will suit everybody. Different bodies have different needs, for example, a professional bodybuilder and a person simply trying to lose weight will not have the same nutritional requirements.

The best protein powder for you will also depend on whether you have any food allergies or intolerances. For example, whey protein is not the best for people who cannot tolerate cow's milk, and soy protein products are not suitable for people with soy allergies.

We recommend checking the nutritional information and opting for a powder with high protein content, low calories, and low sugar.

Whey isolate vs hydrolysed whey: Which is better?

Another type of protein you might have heard of is hydrolysed whey, which is different from whey isolate or whey concentrate.

It is more refined than other whey proteins and can be more quickly digested due to its smaller peptide structure [9]. It typically also contains higher protein concentrate and is designed to support faster muscle repair and recovery. Some studies have also indicated it could stimulate insulin secretion [10].

Whey hydrolysate is also a more expensive form of whey protein powder, which is something to consider.

How to choose the right protein powder for your needs

As we have mentioned, the best protein powder for you will depend on your nutritional needs and goals. If you are trying to build muscle and lose fat, whey concentrate or isolate might be a good option, while if you are trying to gain weight, you should look for something with added carbohydrates.

It is important to be able to read the nutrition label and understand things like the ingredients, protein content and other macronutrients to help you make the right choice.

When should you take protein powder?

Protein supplementation can be done at any time of day, but it is particularly important after exercising to deliver essential amino acids to your body and promote muscle protein synthesis.

It can also be beneficial to have a protein shake at the start of the day, particularly if you usually skip breakfast or have something light like a piece of toast or fruit. Having a high-protein meal earlier in the day can increase satiety, which can help reduce your calorie intake later in the day and support weight loss.

If you are trying to lose weight and improve body composition and could use some extra help, Juniper could also be a useful option.

Juniper's Weight Loss Reset Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 20% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

Can you take too much protein powder?

While you are unlikely to overdose on protein powder, your body can only absorb a certain amount of protein each day [11]. This means if you eat more than your recommended amount, you are unlikely to get the nutritional benefits.

The amount you will be able to absorb and use for muscle growth will depend on your body weight and activity level, but a general requirement is 1-2 grams of protein per kilogram of body weight.

Depending on the ingredients in your protein powder, consuming too much could lead to an upset stomach and nutrient imbalances.

How to use protein powders safely

If you are new to protein powder, make sure to choose one that suits your nutritional needs. Slowly introduce it into your diet and follow the recommended serving instructions on the packet.

The majority of your protein should come from food sources, and you should only rely on 1-2 scoops of protein powder each day [12].

Who shouldn’t take protein powder?

While protein supplementation is safe for most adults, it is not typically recommended for children. If you are pregnant or breastfeeding, you should speak with a medical professional about whether protein powder is safe for you to take during this time.

If you have other health issues, you may also want to speak with your doctor to work out which type of protein powder will be suitable for your health needs.

Remember, if you are getting enough protein content from whole foods and your daily diet, you do not necessarily need protein supplements. There are many ways to reach your protein targets, and it is important to do what is best for you. Remember, the healthiest lifestyle is one you can stick to and enjoy!

‍

Image credit: Pexels