Protein powders have soared in popularity in recent decades, now featuring in the routines of everyone from dedicated athletes to casual gym members. These supplements are widely recognised for helping individuals reach their daily protein requirements and supporting sustained energy throughout the day.
However, with so many types on the market, it can be difficult to know what all the types of protein powders are, what they do and who they can benefit. Some supplements may have additional supplements to help increase efficient intake, but this can make things even more difficult to understand.
To clear up any confusion, this article explores the different types of protein powders you’ll likely see online and on store shelves.
What Are Protein Powders?
Before diving in, it’s important to understand what protein is and why it’s so important. Protein, alongside carbohydrates and fats, is one of the three vital macronutrients your body needs for optimal health. It’s essential for building and repairing tissues, forming the foundation of muscles, bones, cartilage, and skin, and supporting everything from immune function to hormone production and nutrient transport.
Studies have consistently shown that the benefits of protein include:
- Muscle Growth: Essential for muscle repair and development, especially after resistance training. Using protein powder alongside exercise can help increase muscle size and strength.
- Recovery: Protein aids in repairing muscle tissue and reducing post-exercise soreness, helping you recover more quickly.
- Meeting Dietary Requirements: Those with higher protein needs, such as athletes, older adults, or people with dietary restrictions, may find protein powders helpful for meeting daily targets.
- Weight Management: Protein helps promote fullness, which can support lean muscle retention and make it easier to manage your weight.
Protein powders are concentrated sources of protein which are available in powdered form. They are made from either animal or plant-based origins, which means they can fit pretty easily into any lifestyle. Additionally, they provide a practical and high-quality way to supplement protein intake, and many products can be fortified with additional nutrients to provide further health benefits.
They’re also incredibly versatile. While many fitness fans may want to create shakes by adding their powder to water, milk or plan-based alternative, they can also be incorporate into smoothies, porridge, or recipes - making them especially helpful for those who find it challenging to consume enough protein from whole foods due to dietary limitations, busy lifestyles, or specific training goals.
Now that we’ve covered what protein is and the benefits of protein powders, let's explore some of the different varieties you can expect to see if you’re in the market to buy.
Whey
Whey is a milk-derived protein and is one of the most popular supplements available. It’s a complete protein, containing all nine essential amino acids required for muscle repair and growth. Whey is produced during the cheese-making process and comes in forms such as concentrate, isolate, and hydrolysate, each with varying levels of protein purity and absorption speed.
Thanks to its rapid digestibility and high concentration of branched-chain amino acids (BCAAs), whey protein powders can be quickly absorbed by the body, making them perfect for busy gym-goers, athletes, and anyone looking for quick post-workout recovery. Its versatility means it can be easily added to shakes, smoothies, or even recipes, and it is supported by a wealth of research for its effectiveness in supporting muscle growth, strength gains, and speedy recovery after exercise.
Key aspects: Complete protein, fast absorption, high in BCAAs
Good for: Most gym-goers, athletes, those not lactose intolerant
Ideal for: Muscle gain, strength, post-workout recovery
Whey Isolate
Not to be confused with whey, whey isolate protein powder is a more refined form of whey protein that undergoes extra filtration to remove most of the fat, carbohydrates, and lactose, resulting in a product that is typically over 90% protein by weight. Like standard whey, it contains all nine essential amino acids for muscle repair and growth, but it is much lower in lactose and calories, making it a great option for fitness fans following a low-carb or low-fat diet. Whey isolate is rapidly absorbed and easy to digest, making it especially popular with athletes, bodybuilders, and anyone looking for efficient post-workout recovery or lean muscle gains.
What sets whey isolate apart from regular whey protein is this additional processing, which makes it purer, higher in protein, and more suitable for people with lactose intolerance or those wanting to minimise fat and carbohydrate intake.
- Key aspects: Over 90% protein, low fat and lactose, rapid absorption
- Good for: Lactose-intolerant individuals, calorie-conscious users, athletes
- Ideal for: Lean muscle gain, efficient recovery, low-carb/low-fat diets
Mass gainers /Hard gainers
Mass gainer protein powders are specially formulated for those who find it difficult to consume enough calories and nutrients through regular meals, often referred to as “hard gainers.” Gainers provide a substantial calorie boost by combining high-quality protein with large amounts of carbohydrates and, in many cases, healthy fats. This delivers a more concentrated source of nutrition, making it easier to achieve the calorie surplus needed for muscle growth and weight gain.
These powders typically contain a mix of fast and slow-release proteins, such as whey, milk protein, and sometimes casein or soy, to support both immediate and sustained muscle repair. They are ideal for post-workout recovery, meal supplementation, or anytime you need a convenient, calorie-dense shake to support your bulking goals.
Key aspects: High in calories, protein, and carbohydrates; often includes healthy fats, vitamins, and minerals
Good for: Hard gainers, those with high energy needs, or anyone struggling to gain weight
Ideal for: Muscle mass increase, bulking phases, post-workout recovery, and supporting high training loads
Casein
Casein is another milk-based protein, but unlike whey, it digests much more slowly. Extracted from milk like whey, casein forms a gel in the stomach, providing a slow and steady release of amino acids over several hours.
Because of this, studies have shown that casein can help increase the feeling of satiety, which also makes it a good supplement for weight management. It is ideal for muscle preservation, overnight recovery, and for those who want to curb late-night hunger.
- Key aspects: Slow digestion, sustained amino acid release
- Good for: Those wanting overnight protein supply, preventing muscle breakdown
- Ideal for: Muscle preservation, overnight recovery, appetite control
Soy
Soy protein is a plant-based, complete protein made from soybeans. It is produced by processing defatted soybean flakes into a fine powder. This protein powder is perfect for vegetarians, vegans, or anyone avoiding dairy. It’s also a good choice for those seeking a cholesterol-free option. Soy protein supports muscle maintenance and general fitness goals, making it a versatile option for many lifestyles.
- Key aspects: Plant-based, complete protein, dairy-free
- Good for: Vegetarians, vegans, those avoiding dairy
- Ideal for: Muscle maintenance, general fitness, cholesterol-free diets
Pea
Pea protein is derived from yellow split peas and is a popular plant-based alternative. While it is not a complete protein on its own, it is rich in branched-chain amino acids (BCAAs) and is often combined with other plant proteins to provide a full amino acid profile. Pea protein is ideal for those with allergies or sensitivities to dairy or soy and suits vegans and vegetarians. It supports muscle recovery and is great for general health and fitness goals.
- Key aspects: Plant-based, rich in BCAAs, hypoallergenic
- Good for: Vegans, vegetarians, those with dairy/soy allergies
- Ideal for: Muscle recovery, general health, allergy-friendly diets
Hemp
Hemp protein comes from hemp seeds and is valued for its digestibility and rich nutrient profile, including omega-3 fatty acids and fibre. Although it is not a complete protein, it offers a good balance of amino acids and is suitable for those with dairy or soy allergies. Hemp protein is perfect for individuals seeking a natural, whole-food source of protein and those focused on overall wellness.
- Key aspects: Plant-based, high in fibre and omega-3s, digestible
- Good for: Those seeking whole-food nutrition, dairy/soy allergy sufferers
- Ideal for: Wellness, digestion, nutrient-rich diets
Collagen
Collagen protein is derived from animal sources, typically bovine (cow) or marine (fish). While collagen is not a complete protein as it lacks some essential amino acids, it is particularly rich in glycine, proline, and hydroxyproline—amino acids that are key for joint, skin, and connective tissue health. Collagen protein powders are ideal for those looking to support healthy ageing, joint care, and skin elasticity. It's especially popular among individuals focused on recovery, injury prevention, or maintaining mobility as they age. Collagen blends may also be combined with other proteins to provide a more balanced amino acid profile.
- Key aspects: Rich in glycine, proline, and hydroxyproline; not a complete protein
- Good for: Those focused on joint, skin, and connective tissue health
- Ideal for: Healthy ageing, recovery, injury prevention
With so many protein powders out there, there’s really something for everyone, no matter your lifestyle, diet, or fitness goals. The trick is picking the one that suits your needs and preferences. Animal-based proteins like whey, casein, and collagen offer great benefits, while plant-based options such as soy, pea, hemp, and blends are perfect if you’re avoiding dairy or following a vegan lifestyle.
It’s also important to remember that protein powders are there to supplement your diet, not replace it. They’re handy tools to help you hit your goals when life gets busy or your needs increase. Knowing what each type offers means you can make a choice that supports your health, performance, and well-being, no matter where you are on your fitness journey.