Protein Powder

While most are made from milk, lactose-free proteins have been developed for people who have milk allergies. Some are made from lactose-free dairy. Others are completely dairy-free, like plant proteins and products made from eggs and beef.

If you're looking for a vegan or vegetarian products, there are more options than ever. Some of the most popular plant proteins include:

Soy is unique because it is one of the only complete vegetarian proteins. Soy products are rich in the three branched-chain amino acids (BCAAs) which also help your body recover and rebuild after physical activity. It is also high in glutamine, which helps your body recover after exercise, and arginine, which helps dilate blood vessels to get nutrients to your muscles more quickly.

Pea is an increasingly popular option, usually made from yellow split peas. It does not have the same amount of the three BCAAs as whey, but has a more complete amino acid profile than many other vegetarian options. It is a common ingredient in vegetarian blends, but also popular among people with dairy allergies.

Brown rice isn't a complete protein, but that doesn't necessarily mean it's not worth taking—as long as you take enough. A prominent study found that resistance-trained men who took a hefty 48 grams of rice isolate on training days experienced similar muscle gains to men taking the same amount of whey.

Hemp is an increasingly popular choice because of its high digestibility. Hemp is also higher in fiber than animal-derived powders, which means it can help reduce hunger sensations, and it also contains omega-3 fatty acids.

Blended plant proteins combine different incomplete plant sources to form complete proteins, while also capitalizing on the high amount of nutrients in many plant-based sources. Many high-quality plant powders include the other ingredients listed here, as well as more exotic plants such as buckwheat, amaranth, and all manner of vegetables.

What Is Whey Protein Made Of?

Whey is derived from milk, which actually contains two proteins. Casein makes up approximately 80 percent in milk, and whey makes up the other 20 percent. When milk is turned into cheese, whey is separated from the solid curds and can be found in the liquid that is left behind.

Once separated, the whey goes through several more processing steps to become the product most people recognize. In this final form, it is a relatively tasteless powder that can be added to shakes, bars, or even baked goods. It's a common ingredient in commercial smoothies, bars, cereals, and plenty of other foods, but can also be taken on its own.

Like all proteins, whey is composed of amino acids, which the body can use for growth and tissue repair. But whey's high concentration of BCAAs, especially leucine, set it apart.

Whey is by far the most popular protein supplement because it has been shown to promote muscle growth and fat loss. It is digested and absorbed faster than other sources, in as little as 20 minutes, making it the ideal choice to consume either immediately before or after a workout.

But not all whey is equally great for you. Many are packed with sugars or other ingredients you may not want. You can’t go wrong by choosing from the best whey proteins.  

Is Protein Powder Good For You?

This is a complicated question. Sure, there are powders on the market that aren't good for you—maybe they're packed with extra sugar, or don't contain as much of their namesake as they claim. But there are also more high-quality products available today than ever before. Especially if you've been consuming a lower-than-optimal amount of protein, the simple addition of an extra shake or two a day could be just the thing to help you see positive changes in your body, your overall fitness level, and your ability to achieve athletic or physique goals.

When Should I Take Protein Powder?

The post-workout shake is a great ritual of the fit life, but if you're just trying to make sure you're getting all you need each day, there is no specific time to take it. Many people start the day with a shake, or even mix a scoop into their cereal or yogurt. But dietary protein is healthy no matter if you have it at breakfast or dinner—or in between.

However, there is also a case for taking protein before working out, particularly if you're on a low-calorie or low-carb diet. Taking it alone before a workout is extremely beneficial because it leads to an increase in fat oxidation (fat burning) during high-intensity exercise like interval training or metabolic resistance training."

If you're living the low-carb life, there are even low-carb protein powders specifically made to match up with your dietary preferences.

What Is The Best Protein Powder?

Instead of asking this hard-to-answer question, consider asking a slightly different one: What is the best protein powder for you?

The best is the one that tastes the best, gives you the amount you're looking for, and helps you reach the goals you've set for yourself. Your goal might be to just add some extra dietary protein to your diet, to bulk up and add mass and strength, or to lose weight. Some products are made with fast-digesting protein for use right after a workout; others use slow-digesting casein to give your body the nutrients it needs while you sleep.

Finding the right protein supplement is a matter of what you want—whey, casein, a blend, or plant-based—the flavors you enjoy the most, the right consistency, and the right price.