Protein is an everyday requirement for the body, but people with different lifestyles need it for various purposes. Some need more protein to build muscle mass, while others only take protein to fulfil their nutritional requirements. So many brands sell different types of protein powder, which can be pretty confusing. Each protein powder type has varied ingredients and composition and can impact you differently. You may not know which protein powder is best for you and choose the wrong one. We are here to help you make an informed decision from a list of protein powders for what to choose and have. Let’s end your confusion and know more to maximise your health journey.
Top 10 Types of Protein Powder
The protein requirement of one’s body is not fixed, It varies from person to person. For example, an athlete needs more protein when compared to a corporate employee. But this is a fact that everybody needs protein for sure. Each individual has a different taste, so keeping this in mind, we have listed the 10 most beneficial types of protein powder to choose a perfect fit for your body’s needs.
1. Whey Protein
Whey protein is derived from milk and plays a significant role in building muscle and promoting muscle growth. It’s high in protein content and packed with branched-chain amino acids that help muscle recovery. It is one of the best types of protein powder for building muscle. It aids in muscle training, strength building, and endurance exercises.
Whey is one of the purest forms of protein and is also easily digestible. The only thing to note here is that it has lactose content, which might not suit people with allergies.
- Raw Whey Protein Colour:- Comes naturally in yellow colour
- Raw Whey Protein Taste:- Tastes a bit like plain yoghurt
Who Should Take Whey Protein:
- Athletes and sports persons who are in rigorous training.
- People who want to grow muscle.
- People who want to strengthen their muscles and do muscle training.
Major Ingredients: Isolated/concentrated whey, Amino acids, carbs.
How To Use Whey Protein Powder: It is recommended to take 1-2 spoons of whey protein post-workout. The best way is to add a couple of whey protein scoops and shake it up with cold almond milk and chilled water.
Nutrition Value – for 100g (WPC80)
- Protein – 80g
- Carbohydrates – 5.31g
- Fibre – 0.0g
- Iron – 1.20mg
- Fat – 6.60g
Also Read: Peanut Butter Benefits
2. Soy Protein
If you’re lactose intolerant and allergic to milk protein, ten soy protein is your best bet! Soy protein powder is plant-based and has a high protein content. The best part is that it offers each of the nine essential amino acids that promote growth. It is advised not to over-consume this protein as it may affect the body’s estrogen levels. Soy protein is cholesterol free, and this protein powder benefits those with cholesterol problems.
Taste – Soy protein comes with a strong nutty flavour
Who Should Take Soy Protein:
- People who wish to increase muscle mass.
- People with heart-related issues.
Major Ingredients: Soy flour, concentrates and isolates.
How To Use Soy Protein Powder: Soy protein powder tastes best when mixed with fresh fruit juice with fresh-cut fruits. Just blend everything up and have a satisfying, healthy drink.
Nutrition value – for 1 ounce (28.35g)
- Sodium – 284mg
- Protein – 25g
- Iron – 4.11mg
- Potassium – 23mg
- Calcium – 50.5mg
- Sugar – 0g
3. Protein Mix For Atta
As interesting as it sounds, the protein mix for atta has varied applications and benefits, such as making Rotis. This protein powder helps people fulfil their daily protein requirements, making them more potent and healthy! It’s one of the best types of protein powder as it’s an excellent option for people who are not big fans of protein drinks and shakes. There are two variants of protein mix for atta.
Vegan Protein Mix For Atta
This plant-based variant of this protein mix is ideal for all vegetarians and vegans.
Major Ingredients: Pea protein, brown rice protein and stevia.
Whey + Pea Protein Mix
As the name suggests, this protein powder is a mixture of whey and pea protein and is ideal for those who want to consume animal protein.
Primary Ingredients: Pea protein isolate, whey protein concentrate and stevia.
Who Should Take Atta Protein Mix:
- Regular people with daily protein requirements.
- People who refrain from protein shakes.
- Young men and women.
How To Use Protein Mix For Atta: As the name suggests, the protein powder must be mixed with your regular atta. Add one scoop of protein mix to your atta, and make them rotis! Easy-peasy.
4. Pea Protein
Pea protein is the best option for you if you’re looking for a vegetarian source of protein. Pea protein powder is made from yellow peas, legumes, and pulses. It is rich in fibre and also contains essential amino acids. You should go for pea protein if you’re sensitive to dairy products and eggs. It might be a little challenging to blend pea protein, but that’s just a part of it being 100% plant protein. It is one of the best protein powder types for vegetarians.
- Colour – comes with a slightly greeny hue.
- Taste – pea protein has the neutral beany flavour
Who Should Take Pea Protein:
- Vegans and vegetarians.
- Ideal for pre and post-menopausal women.
- People who are lactose intolerant.
Primary Ingredients: Pea protein isolate, Amino acids, Pulses and Legumes.
How To Use Pea Protein Powder: People usually prefer to add pea protein powder to their smoothies, but it tastes great when stirred into oatmeal.
Nutrition value – 20g
- Protein – 15g
- Carbs – 1g
- Total fat – 1.5g
- Sodium – 230mg
- Iron – 5mg
- Fibre – 1g
Also Read: How to Eat Peanut Butter
5. Casein Protein
Casein protein powder comes from milk just like whey protein, but the difference here is that, unlike whey protein, casein is absorbed and digested at a much slower rate. When casein comes in contact with stomach acids, the absorption becomes much slower than whey protein. Casein is popular for weight loss, and with managed calorie intake, protein powder can work wonders on the body! If you’re lactose intolerant, you might want to consult a doctor before taking casein protein powder.
- Colour – Pure casein is amorphous white in colour
- Taste – Casein protein powder has no taste at all
Who Should Take Casein Protein:
- People are looking for muscle growth.
- People were trying to reduce or manage weight.
Major ingredients: Casein Protein concentrate, branched-chain amino acids.
How To Use Casein Protein Powder: It’s super easy to use! You must take 1-2 scoops of casein protein powder in a shaker and mix vigorously with water and ice cubes.
Nutrition Value – 33g
- Total fat – 2g
- Cholesterol – 40mg
- Sodium – 80mg
- Carbohydrates – 4.5g
- Protein – 24g
6. Egg White Protein
It’s easy to make out that this protein powder comes from dried egg whites. An interesting fact about egg protein is that its absorption rate is lower than whey but higher than pea protein. It’s a great protein powder to consume if you’re aiming towards weight loss. Egg white is not only cholesterol-free but also contains zero amount of fat. People often add egg white protein and consume it as a meal replacement drink or smoothie. Consuming it before bedtime instead of eating a full meal dinner will work great for you!
- Colour – Egg white protein is tasteless and flavourless.
- Taste – The protein powder is tasteless
Who Should Take Egg White Protein:
- Ones who are aiming at weight loss.
- Athletes on a strict diet need to maintain calories.
Major Ingredients: Egg white protein isolate, sodium, fibre.
How To Use Egg-white Protein Powder: Egg white protein can be difficult to blend and mix, so using equal parts of whey and egg white protein to make a protein shake using chilled water is recommended.
Nutrition Value – 7g
- Protein – 5.9g
- Fat – 0g
- Sodium – 90.9g
- Total carbohydrates- 0.3g
- Iron – 0mg
- Calcium – 7.1mg
Also Read: Protein Powder Recipe
7. Hemp Protein Powder
Hemp protein is one of the best protein powder names list vegans swear by! It comes from a natural plant source and is a 100% plant-based protein. Regarding protein content, hemp protein has the lowest protein content to whey, soy, and casein protein. It is also not very easy to absorb, but the silver lining is that hemp protein powder is rich in fibre. Overall, hemp protein does not boost your protein intake as much as other protein powders, but it surely provides you with other essential nutrients!
- Colour – Hemp protein powder is brownish-green in colour
- Taste – It comes with a nutty, grassy and earthy taste.
Who Should Take Hemp Protein:
- Vegans and vegetarians.
- Regular people with daily protein requirements.
- Good for heart patients.
Major Ingredients: Hemp protein concentrate, omega three fatty acids.
How To Use Hemp Protein Powder: For best results and increased daily protein intake, it is suggested to mix hemp protein with soy or whey protein. You can blend a smoothie using milk, banana, hemp+whey protein powder, and ice cubes.
Nutrition value – 14 g
- Fat – 1.5g
- Carbohydrates – 3g
- Protein – 7g
- Iron – 3.96mg
- Calcium – 20mg
- Zinc – 2.7mg
8. Almond Protein Powder
Almond protein powder is slowly becoming a trendy choice among fitness-conscious people. It’s rich in dietary nutrients and helps in muscle growth. The best part is that almond protein is both gluten and cholesterol free! It has a rich almond flavour, making it a perfect addition to smoothies and shakes.
- Colour – Almond protein powder comes with a light cream colour
- Taste – The protein powder has a naturally nutty flavour
Who Should Take Almond Protein:
- Ideal for people with diabetes.
- People who have high physical activity.
- People are allergic to gluten.
Major Ingredients: Almond protein isolate, healthy fats and fibre.
How To Use Almond Protein: The best way to consume this protein powder is to mix two scoops in a banana smoothie and enjoy it before or after a workout!
Nutrition Value – 100g
- Protein – 60g
- Total carbohydrates – 23g
- Fat – 0g
- Sodium – 0mg
- Fibre – 14g
- Sugar – 9g
Also Read: Almond Butter Nutrition
9. Plant-Based Protein Powder
Plant-based protein powder is one of the best sources of natural protein that is free from animal protein. It helps build muscle and tissues but may be tough on digestion. Nonetheless, it’s high in fibre and contains many essential nutrients. This protein powder is the first choice for all vegans and vegetarians. It aids in weight loss since it’s plant-based and has meagre calories, unlike animal protein.
- Colour – The colour of the protein powder depends on the plant it is extracted from.
- Taste – The plant-based protein powder has no taste and depends on the plant.
Who Should Have Plant-Based Protein:
- People who refrain from animal by-products.
- Those who want to lose weight.
Major Ingredients: Plant-based protein concentrate, grains, legumes, peas, soy etc.
How To Use Plant-Based Protein: Stir a scoop into your favourite oatmeal bowl and add some fresh fruits!
Nutritional Value –
The nutritional value depends on the sourced plant, plant-based protein powders are naturally rich in fibre, vitamins, and minerals.
10. Brown Rice Protein
People on a vegan or plant-based diet should go for brown rice protein powder. It is high protein content, just like whey protein but in a paint form. It builds muscle strength and helps you lose fat. It’s ideal for people who work out daily or have some physical activity.
- Colour – The protein powder comes in brown or tan colour
- Taste – Comes with the earthy and nutty flavour
Who Should Take Brown Rice Protein:
- People on a plant-based diet who want to build muscle.
- People are sensitive to dairy.
- Those who work out regularly to achieve health goals.
Major Ingredients: Brown rice protein concentrate, branched-chain amino acids, carbs and fibre.
How To Use Brown Rice Protein: Add 1-2 scoops of brown rice protein powder in chilled almond milk and shake hard. Consume at least 30 minutes after a workout session for the best results.
Nutritional value –
- Sodium – 10mg
- Carbohydrates – 2.01g
- Fibre – 1g
- Protein – 12g
- Calcium – 50mg
- Iron – 2.7mg
Also Read: Brown Rice Vs White Rice
Above are the ten best types of protein powder, along with what’s the best way to use them! Different protein powders benefit different types of people. If you’re a pregnant woman, you should refrain from using protein powder as it may lead to some allergies and sensitivities.
It’s important to include protein powder in your diet whether you want to build muscles or not! It’s a myth that only athletes and bodybuilders need protein powder to boost their health. It can be consumed by one and all but in moderation. There are many exciting ways to incorporate protein powder into your diet and create tasty recipes. Choose the best protein powder for yourself and welcome yourself to a world full of healthy possibilities!