Picture a protein shake, and you might think of a muscle-bound gym-goer. But protein powder isn’t just for bulking up — it supports tissue repair, metabolism, and bone health, too. The key is to choose the right type for your goals. So, how do you figure out the right one for you? Let the experts lead the way.
The protein aisle
“Protein powders are concentrated sources of protein derived from both animal and plant-based foods,” says Kripa Jalan, nutritionist and founder of Burgers To Beasts. While whole foods are ideal for protein intake, powders offer a convenient alternative to meet daily needs.
Here's a breakdown of the most popular types:
Whey is often the top choice, thanks to its fast digestion. “It’s rich in branched-chain amino acids (BCAAs), making it ideal for post-workout recovery and muscle gain,” says Jashan Vij, health coach. However, its dairy base makes it unsuitable for those with lactose intolerance or milk allergies.
Another milk-based option, casein, is known for its slow-release digestion. “It’s perfect for maintaining muscle mass during periods of fasting or sleep,” explains Vij. It’s best avoided by those sensitive to dairy.
Ideal for vegans and vegetarians, plant-based proteins include soy, pea, rice, and hemp. “Soy is a complete protein, as effective as whey for muscle-building,” says Jalan. “Pea protein is affordable and easy on the stomach, especially when paired with rice to balance amino acids.” Hemp protein provides added fibre and omega-3s, though it's lower in protein. Avoid soy if you have allergies.
A lactose-free alternative, egg white protein offers high-quality complete protein. “It is low in cost and contains necessary amino acids,” explains Vij. But those with egg allergies need to steer clear.
Collagen protein is less about muscle and more about maintenance — think joints, skin, and gut health. “It is a primary source assisted with wellness-oriented goals rather than muscle building,” adds Vij. While it can be taken at any time, it’s often stirred into smoothies or coffee for ease.
Hunt for ‘the one’
Which protein powder is best? There’s no one-size-fits-all answer. Your choice depends on your goals.
For muscle gain, go for fast-absorbing options like whey isolate or a plant-based blend, such as pea and rice. “These support recovery and muscle repair, especially after workouts,” advises Jalan.
Vij suggests a mix of whey and casein for optimal muscle growth. “Look for 20–30 grams of protein per serving, plus BCAAs for recovery.” Whey is best post-workout, while casein works well before sleep to repair muscles overnight.
For fat loss, choose low-carb, low-fat options like whey isolate, plant-based proteins (rich in fibre), or satiating casein. “These proteins are low in calories but high in protein, limiting sugar or fillers,” says Vij.
Jalan stresses that no protein powder will trigger weight loss by itself, but it helps with satiety and muscle preservation. Use it as a meal substitute, hunger buffer before meals, or post-workout for recovery.
If you have digestive concerns, opt for isolates or hydrolysates. “These are easier to digest,” says Jalan. Hydrolysed whey or plant-based proteins are good options. Choose dairy-free, gluten-free, soy-free, low-FODMAP blends without artificial sweeteners to avoid discomfort.
Choose organic, clean, third-party-tested proteins with minimal additives and no added sugar. “Opt for organic plant-based proteins like pea, hemp, or pumpkin seed,” says Vij. Collagen can also be helpful. People with oestrogen sensitivity should avoid soy-based proteins.
Protein puts strain on your kidneys as it’s broken down and waste is filtered out. High-protein diets or excessive protein powders can increase the risk of kidney damage. “For kidney health, choose lower-protein options like collagen or plant-based proteins (in moderation),” advises Vij. “Lower protein per serving reduces strain.”
Jalan adds that while protein powders aren’t inherently harmful, anyone with compromised kidney function should monitor intake under medical guidance.
Also read:
How to maintain a high-protein diet the right way
The best time to eat breakfast, according to a nutritional expert
How to tell if you’re eating too little fibre, according to experts
