Here are the quick facts on protein powders.
Choose powders that are low in added sugar, and check for certifications.
- Whey + Whey Isolate
- Pea + Pea Isolate
- Collagen
- Brown Rice
- Hemp
- Soy Protein Isolate
- Blended Protein
- Certifications
Natural Protein Powders
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Whey + Whey Protein Isolate
Complete protein: contains all 9 essential amino acids.
Good source of branched chain amino acids (BCAAs).
People with milk allergies should avoid these. Whey isolate is lower in lactose.
- Helps build muscle
- Supports weight management
- Fast-digesting
- Appropriate pre- or post-workout
- Not Vegan-friendly
-
Pea + Pea Isolate
Complete protein: contains all 9 essential amino acids.
Good source of branched chain amino acids (BCAAs).
Free from common allergens.
May contain relatively high levels of sodium.
- Easy to digest
- Helps build muscle
- Increases satiety, which may contribute to weight loss
- Vegan-friendly
May help lower:
- Blood pressure
- Cholesterol levels
Rich in:
- Iron
- L-arginine
-
Collagen
Not a complete protein.
- Supports joint health
- Important for muscle growth
- Vital component of skin and bones
- May ease osteoarthritis pain
- Strengthens nails
- May promote hair growth
- Not Vegan-friendly
-
Brown Rice
Not a complete protein: needs to be mixed with a lysine-containing protein like collagen.
Hypoallergenic when not mixed with other proteins.
- Helps build muscle
- Easy to digest
- Gluten-free
- Vegan-friendly
May help regulate:
- Blood sugar
- Cholesterol
-
Hemp
Complete protein: contains all 9 essential amino acids.
Does not offer as much protein per serving as soy or pea protein mixes.
Look for cold-pressed hemp protein.
- Rich in omega-3 fatty acids
- Easy to digest
May help control:
- Blood pressure
- Cholesterol levels
Good source of:
- Fiber
- Iron
- Magnesium
- Manganese
-
Soy Protein Isolate
Complete protein: contains all 9 essential amino acids.
May cause mild stomach/GI issues such as bloating for some people.
- Boosts HDL (good cholesterol)
- Reduces LDL (bad cholesterol)
- Helps build muscle
- May be less expensive
- Vegan-friendly
Good source of:
- Iron
- Fiber
May help lower risk for:
- Osteoporosis
- Heart disease
- Certain cancers
Blended Protein Powders
Combination of proteins (such as peas, rice, or soy),
Digested at different rates, helping sustain the benefits over a longer period.
Ingredients vary, so read the labels carefully.
- Blends are often not vegan friendly.
- Whey, soy, and casein are frequent ingredients.
Protein Powder Certifications
Look for third-party certifications on the label.
- NSF International’s Certified for Sport and Informed Sport ensure a substance does not include an ingredient banned from sports.
- Informed Choice indicates a product has been tested for more than 250 banned and unsafe substances.
- USP verifies the quality of ingredients and scientific research for dietary supplements.