When deciding on the best kind of protein powder for you, it’s important to consider your health and diet goals—then find a formula that aligns with them. With help from nutritionists and fitness experts, we broke down four popular types of protein powders to help you decide on the best type for you. You’ll also find our top product recommendations, from the whey-based Optimum Nutrition Gold Standard, which is ideal for muscle-building, to the plant-based Orgain Organic Protein that’s suitable for vegans and those who are sensitive to dairy.
We’ve broken down four kinds of protein powders to help you determine which one is right for you.
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There are a few factors you should keep in mind when choosing a formula, according to Forbes Vetted gear editor Cam Vigliotta, a fitness enthusiast who also authored our roundup of the best protein powders. “I think anyone shopping for protein powder should consider the type of protein they want to consume, the flavors they prefer and how much they’re willing to spend, which will impact the quality of the ingredients,” he says. Below, we detail four common types of protein powder, along with the best use cases for each.
Animal-Based Protein Powder
The main types of animal-based protein powders are whey, casein and collagen. Whey and casein are derived from the by-products of animals, while collagen powder is extracted from the animal itself—which is worth keeping in mind if you follow a vegetarian or vegan diet. There are also less common animal-based varieties for those with dairy sensitivities, including egg-based protein powder.
Whey Protein Powder
Whey is a type of protein derived from milk, specifically as a by-product of cheese production. It’s considered a complete protein, which makes it great for post-workout recovery and muscle gain, according to Vigliotta.
Best for:
Post-workout recovery
Muscle growth
Improving athletic performance
Skip if:
You’re allergic to milk
You follow a vegan diet
Optimum Nutrition Gold Standard 100% Whey Protein PowderShop At Amazon
Protein per serving: 24 grams | Serving size: 1 scoop (31 grams) | Servings per container: 29 | Flavors: 20 total, including Double Rich Chocolate and Coffee
This whey protein powder topped Vigliotta’s list of the best protein powders due to its nutritional value and wide selection of flavors, including customer-favorite Rocky Road. It offers an impressive value for the price, and its straightforward formula makes it a solid pick for most people. However, note that some flavors are artificially sweetened with sucralose, which has the potential to irritate sensitive stomachs.
Casein Protein Powder
Similar to whey protein, casein protein is another supplement derived from milk. In this case, it’s made of the phosphoproteins that slowly release amino acids into your body. “Casein protein is also a complete protein, but it takes longer to digest, so it’s better for long-term muscle repair and recovery, maybe over the span of a night,” says Vigliotta.
Best for:
Long-term muscle repair
Boosting your metabolism and supporting weight loss
Those struggling to meet daily protein goals
Skip if:
You’re allergic to milk
You follow a vegan diet
You’re looking for a fast-acting formula
Optimum Nutrition Gold Standard 100% Micellar Casein Protein PowderShop At Amazon
Protein per serving: 24 grams | Serving size: 1 scoop (33 grams) | Servings per container: 25 | Flavors: 4 total, including Chocolate Supreme and Creamy Vanilla
Similar to our top whey protein pick above, this casein supplement from Optimum Nutrition offers 24 grams of protein per serving. However, it’s a bit more expensive, and there are only four flavor options available. That being said, this clean formula is not only good for supporting long-term muscle recovery—it also boosts your metabolism. In fact, this formula is our top recommendation for weight loss, and you can read more by checking out our Optimum Nutrition Casein Protein Powder Review.
Collagen Protein Powder
Collagen protein powder is made by extracting the connective tissue of animals such as cows, pigs, chicken and fish and breaking it down into smaller peptides. The final product, known as hydrolyzed collagen, offers a variety of benefits for your joints, skin and hair. However, it’s not as effective as whey protein for promoting muscle growth.
Best for:
Promoting healthy joints and bones
Strengthening hair and nails
Maintaining skin elasticity
Skip if:
You follow a vegan or vegetarian diet
You’re allergic to milk (however, it is lactose-free)
Protein per serving: 25 grams | Serving size: 2 scoops (36 grams) | Servings per container: 21 | Flavors: 4 total, including Vanilla and Chocolate
This collagen peptide supplement from Vital Proteins is formulated to support your hair, skin, nails and joints while offering 25 grams of protein per serving to support muscle growth. It’s made from lactose-free milk protein isolate and collagen peptides from bovine, so it’s a bit easier to digest than lactose-containing alternatives. The formula’s ingredients have also been tested by a reputable third party for safety and label accuracy.
Plant-Based Protein Powder
Common sources for plant-based protein powder include peas, soy, brown rice and hemp—and many options include a mix of different varieties. “Plant-based protein isn’t always a ‘complete’ protein, so you may need to blend it with other foods or forms of protein to make it more complete,” says Vigliotta. “It’s easy to digest and ultimately a good choice if you’re a vegan or vegetarian.”
Best for:
Vegans and vegetarians
Boosting your protein intake
Those with milk sensitivities
Skip if:
You want a complete protein powder
Protein per serving: 21 grams | Serving size: 2 scoops (46 grams) | Servings per container: 20 | Flavors: 11 total, including Vanilla and Fruity Cereal
Orgain’s Organic Protein Powder consists of pea, brown rice, chia and mung bean proteins, which combine to cover all nine amino acids—making it a complete protein source on its own. A personal favorite of Vigliotta, the vegan-friendly formula has a light flavor and mixes well with other liquids. Just keep in mind that it contains a lower amount of protein per serving than our other recommendations.
Final Thoughts
No matter which type of supplement you buy, Vigliotta says that it’s worth it for him to spend a bit more money on a high-quality blend. “I prefer to think of what I put in my body as an investment in my personal health—it’s a ‘you get what you pay for’ purchase.” While protein powders are generally safe for healthy individuals, it’s always a good idea to consult with a healthcare provider or dietitian before adding this kind of supplement to your diet.
Why Trust Forbes Vetted
The Forbes Vetted team is dedicated to providing the best recommendations on fitness topics and wellness products.
This guide was written by updates writer Claire Epting, who has five years’ experience researching and reporting on lifestyle topics. Her coverage for Forbes Vetted includes activewear roundups on the best leggings for women and the best tennis dresses.
For this article, Epting spoke with Forbes Vetted gear editor Cam Vigliotta to gain insight into what to consider when selecting a protein powder. In addition to holding a degree in kinesiology from the University of Massachusetts Amherst, Vigliotta is an active hiker, runner and biker who has experience using protein powders firsthand.
The Forbes Vetted gear team is experienced in reporting on this particular topic. Our popular guide to the best protein powders is based on rigorous research, expert interviews and Vigliotta’s fitness expertise.
We will continue to review this guide regularly and update it with any additional relevant information as necessary.