Our top protein powders by type: which is best for you?

Everyone needs protein, whether you're lifting weights, heading out for a walk or just getting on with your day. It's your muscles’ best friend, essential for maintenance and growth, as well as fuelling your energy levels.^1-2 

And while you can get protein from everyday foods, protein powder can be an easy way to add a little extra to your routine. Think smoothies, pancakes, overnight oats or homemade protein balls. And yes, you can always keep it classic with a shake. But with whey, vegan and plenty of other options on the shelves, how do you know which one to choose?

What is whey protein?

Whey protein comes from milk and is produced during cheese-making. It's a complete protein, meaning it contains all nine essential amino acids your body needs but can't make itself. It's a popular choice for supporting muscle growth and maintenance, is easy for the body to digest and comes in plenty of flavours. But because it's milk-based, it's not suitable if you have a milk allergy or follow a vegan diet.

What is casein protein?

Like whey, casein comes from milk and contains all nine essential amino acids. But here's what makes it different: your body digests casein more slowly, releasing amino acids over several hours. That's why it's a popular choice before bed, especially for people looking to support muscle growth and maintenance overnight. But you don't have to save it for bedtime – casein can be a great way to add protein to your day whenever it suits you.

Why try diet protein powder?

Diet protein powders are often formulated to provide plenty of protein with fewer calories per serving. And because protein can help you feel fuller for longer, they can be a great option if you're keeping an eye on your overall intake. Just remember, the word 'diet' doesn't automatically make a protein powder better for you – it's worth checking the nutritional label to see what suits your needs.

What about vegan protein powder?

If you skipped on for dairy-free and vegan protein options – we've got you. Vegan protein powders get their protein from plants like peas, soy, rice and hemp, rather than milk. And there's plenty of variety to choose from. Some use a single plant protein, while others blend different sources to provide a mix of amino acids. So, whether you're vegan or just fancy switching things up, there's an option to suit your routine.

What is clear whey protein?

If you're not a fan of creamy protein shakes, clear whey might be more your thing. Made from whey protein isolate, it offers a lighter, more refreshing way to get your protein, without the milky texture. You still get the protein that supports muscle growth and maintenance, just in a fruity, juice-like drink. Think lemonade, watermelon or peach iced tea.

The final say

Whey, casein, vegan or clear – the best protein powder is the one that fits your needs, tastes and routine. Think about how much protein you're looking for, your dietary preferences and, of course, a flavour you'll actually enjoy.

And remember, you don't need a powder to get enough protein. Curious how much you need? Try our protein calculator and get some inspo from our protein-packed recipes.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.