Understanding Protein Powders: Which Type Is Right for you?

If you’ve started training more, increasing your activity levels, or simply want to support your overall health, you’ve probably heard people talk about protein powders. They can seem confusing, whey, soy, pea, hemp… and what’s the difference between isolate and concentrate anyway?

"As a dietitian, I often remind clients that you don’t need protein powders to meet your needs, whole foods should always come first. But for busy people, or those with higher protein requirements, they can be a really convenient and effective way to top up their intake. " - Sophie, Registered Dietitian at SPG

Here’s a guide to the main types of protein powder (whey, pea, soy, hemp, brown rice and collagen peptides), their benefits, guide on which one is right for you based on your goals, and some simple ways to use them in your diet.

Whey Protein

What it is	Whey protein is derived from milk and is one of the most popular options for a reason. It’s a complete protein, meaning it contains all nine essential amino acids your body needs to build and repair muscle. It’s also quickly digested, making it ideal after training.
Types	Whey concentrate: slightly lower in protein but often creamier and more affordable. Whey isolate: higher in protein and lower in lactose and fat, better suited if you’re sensitive to dairy. Whey hydrolysed: partially broken down for faster absorption (though usually pricier).
Benefits	Supports muscle recovery and growth. Helps you feel full for longer Convenient and versatile.
How to use it	Blend into a post-workout smoothie, stir into porridge for extra creaminess, or mix a scoop with milk or water when you’re short on time.

Pea Protein

What it is	Made from yellow split peas, this plant-based option is naturally vegan, gluten-free and dairy-free. It’s rich in branched-chain amino acids (BCAAs) which help with muscle repair and maintenance.
Benefits	Great for those following a plant-based or dairy-free diet. Easily digestible and allergen-friendly. Supports muscle recovery.
How to use it	Pea protein blends well into smoothies with fruit or cocoa powder and also works in recipes like protein pancakes or overnight oats.

Soy Protein

What it is	Soy protein is made from defatted soybeans and is another complete plant protein. It’s well-studied and shown to support muscle growth similarly to whey.
Benefits	Suitable for vegans and vegetarians. May help support heart health. Provides all essential amino acids.
How to use it	Add to smoothies, mix into plant-based yoghurt, or even use a scoop in baking (like muffins, baked oats, or protein bars).
Note	Some people choose to limit their soy intake due to allergies or personal preference, but for most individuals, it’s perfectly safe in moderation.

Hemp Protein

What it is	Hemp protein is made from ground hemp seeds. It’s slightly lower in protein than whey or pea, but it’s rich in omega-3 and omega-6 fats, fibre and minerals.
Benefits	Nutrient-dense and high in healthy fats.  Supports digestive and heart health.  More sustainable and eco-friendly option.
How to use it	Hemp has a nutty flavour that works well in smoothies, porridge, or to use in homemade energy balls.

Brown Rice Protein

What it is	Brown rice protein is hypoallergenic and gentle on digestion. It’s not a complete protein (it’s lower in lysine), but when combined with other plant proteins, it provides a full amino acid profile.
Benefits	Can be an option for those with multiple food intolerances Easy to digest Vegan-friendly
How to use it	Blend with nut butter, banana and oats for a balanced, plant-based smoothie.

Collagen Peptides

What it is	Collagen protein is derived from animal sources (usually bovine or marine). It’s not a complete protein but provides key amino acids that support skin, joint, and connective tissue health.
Benefits	Evidence suggests it supports joint, skin and gut health. Dissolves easily into hot or cold drinks. Virtually tasteless.
How to use it	Stir into your morning coffee, tea or even soups (it blends well).

Choosing the Right Protein Powder for You

The best protein powder depends on your dietary needs, goals and preferences. Here’s a quick

summary:

Goal	Recommended Protein Types
Supporting muscle recovery	Whey, Soy, Pea
Vegan or dairy-free	Pea, Soy, Hemp, Rice
Sensitive digestion	Rice, Collagen
Added nutrition and fibre	Hemp
Weight management	Whey Isolate, Pea, Soy

Easy Ways to Use Protein Powder

If shakes aren’t your thing, there are plenty of other ways to include protein powder:

•  Stir a scoop into porridge or overnight oats

•  Blend into smoothies or yoghurt bowls

•  Mix into pancake or muffin batter

•  Add unflavoured protein to soups, stews, or sauces

It’s an easy way to make meals and snacks more satisfying and supportive of your activity levels.

Final Thoughts

Protein powders can be a helpful addition if you’re training regularly, trying to recover from workouts, or simply want to make it easier to meet your protein needs, especially when life gets busy. However, they’re not essential. Focus first on getting protein from foods like meat, fish, eggs, beans, lentils, tofu, and dairy. Then, use protein powders as a convenient top-up rather than a replacement. As always, choose a powder with minimal ingredients, and one that fits your lifestyle, budget, and taste preferences.

Questions?

If you have any diet-related questions, feel free to drop Sophie a note on diet@sykesperformancegroup.com or book a free consultation by clicking below: