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.
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.
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 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.
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.
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.
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."
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.
The Forbes Vetted team is dedicated to providing the best recommendations on fitness topics and wellness products.