Table of Contents
Table of Contents
Protein powder is the fastest-growing category in dietary supplements, driven by growing awareness of protein's health benefits.1 Protein powders are commonly used in smoothies and functional drinks to support health goals.
Protein, after water, is the most abundant substance in the human body. It forms the structural foundation for muscles, skin, hair, nails, and connective tissues and serves as the basis for enzymes and hormones. Adequate protein supports muscle growth, blood sugar regulation, and immune function.
The most important reason someone would supplement their diet with a protein powder is to ensure adequate protein intake, especially when dietary sources alone are insufficient to meet their individual needs such as occurs in vegans or vegetarians, older adults, and people with increased protein needs, such as during recovery, growth, pregnancy, or illness
The use of protein powders offers a convenient, concentrated, and often complete source of high-quality protein to boost protein intake. In terms of health benefits, protein powder supplementation can help support the following five major health goals.
To further describe the health benefits, let’s look at the most popular protein powder supplements.
Whey protein is the most widely used protein powder and is a natural by-product of cheese production. Cow’s milk contains about 6.25% protein, 80% casein, and 20% whey. During cheese-making, casein forms the curd while whey remains in the liquid. Whey protein is produced by removing lactose, fats, and minerals from this liquid.
Whey is a complete protein, rich in all essential and non-essential amino acids. It is especially valued for its high concentrations of glutamine and branched-chain amino acids (BCAAs), which support cellular health, muscle growth, and protein synthesis.
There are two primary forms:
Though popular among athletes and bodybuilders, whey protein offers benefits for nearly everyone:
In some countries, whey protein is recognized as a functional food for preserving muscle mass (sarcopenia), stabilizing blood sugar, and supporting cardiovascular health.6
Whey protein is also a convenient, high-quality base for nutritious smoothies.
Casein accounts for 80% of the protein in cow’s milk and, like whey, is a complete, high-quality protein. While less popular than whey due to its texture and slightly higher cost, casein supports muscle recovery similarly7. It digests slowly, making it ideal for sustained muscle repair.
Milk protein isolate, containing both casein and whey, is made from fresh milk using low-heat filtration to preserve protein structure. It may be lactose-free or contain lactose and mixes well in smoothies and other applications.
Egg white protein powder (albumin) is made from dried egg whites and is a complete protein. It digests at a moderate rate, slower than whey but faster than casein, offering sustained benefits. It is completely lactose-free, making it ideal for those with dairy allergies.
Collagen peptides and bone broth protein powders are among the fastest-growing protein supplements. Bone broth protein is derived from simmered and dehydrated animal (chicken, beef, or fish) bones and is rich in collagen. It’s often consumed as a savory broth or used in smoothies.
Collagen peptides, derived from animal sources, support the body’s natural collagen production and benefit skin, hair, nails, joints, bones, and gut health. Clinical studies show daily supplementation (2.5–10 g) can reduce wrinkles, improve skin elasticity, strengthen nails, reduce hair shedding, enhance joint flexibility, increase bone density, and support gut lining integrity. Collagen is a key protein for connective tissues, working alongside hyaluronic acid to maintain overall health.
Collagen peptides may also help support metabolic health and blood sugar regulation. A new collagen peptide, Nextida® GC, was developed to concentrate fractions that stimulate the secretion of glucagon-like peptide-1 (GLP-1)—a hormone released by intestinal L-cells in response to food. GLP-1 enhances insulin function, improves blood sugar control, and promotes satiety.
Nextida® GC contains specific collagen peptide fractions that bind to L-cells and boost GLP-1 production. This effect was demonstrated in vitro and in preclinical studies. A human clinical trial showed that 5 g and 10 g doses of Nextida® reduced post-meal blood glucose levels by up to 42%, likely through increased GLP-1 secretion. These findings suggest that pre-meal supplementation with Nextida® may support healthy glucose metabolism.18
The plant-based protein market has expanded beyond soy and rice, the original vegan alternatives, due to increased demand and affordability. Many plant-based proteins support muscle recovery and overall wellness19,20 and are often blended to create a complete amino acid profile.
Pea Protein
Pea protein is now the most popular vegan protein, often replacing soy. It’s nearly complete (low in methionine) and is clinically shown to support muscle health, blood sugar, satiety, blood pressure, and weight management.21 It’s frequently combined with other plant proteins for a balanced profile.
Soy Protein Isolate
Soy protein isolate contains about 90% protein and is a complete protein. It has demonstrated benefits for cholesterol, cardiovascular health, antioxidant support, and hormonal balance—especially in menopause.22-24. It naturally contains isoflavones (phytoestrogens) that support bone health, though some soy protein isolates are isoflavone-free.
Spirulina
Spirulina is a nutrient-dense blue-green algae containing ~60% high-quality protein, essential fatty acids, vitamins, minerals, and phytochemicals. It offers antioxidant, immune, cardiovascular, and muscle-protective effects, and may help reduce exercise fatigue.25,26
Pumpkin Seed Protein
Pumpkin seed protein is gaining popularity for its clean profile and pleasant taste. With ~60% protein, it functions as a whole-food protein rich in fiber, vitamins, minerals, and antioxidants. Though relatively low in methionine, it complements other vegan proteins like flax, chia, and sunflower.
Brown Rice Protein
Brown rice protein is hypoallergenic and used in detox and elimination diets. It’s incomplete due to low lysine content, so it’s often paired with pea protein to form a complete protein.
Other Vegan Proteins
Other options include protein from chia, flax, hemp, and sacha inchi seeds—each with about 60% protein and a nutty flavor. Hemp protein, when dehulled, yields “hemp hearts” with a milder taste and up to 75% protein. These are typically lower in lysine but can still meet needs when part of a diverse diet.
Proteins are chains of amino acids. The body can synthesize most amino acids, but nine are considered “essential” and must come from the diet. Protein quality depends on the amount and balance of essential amino acids, along with digestibility.
Essential Amino Acids
Non-Essential Amino Acids
*Essential during growth
A complete protein contains all essential amino acids in sufficient amounts. Most animal proteins are complete, while collagen and bone broth are not due to missing tryptophan. Incomplete plant proteins can form complete proteins when combined strategically, e.g., grains with legumes.
Protein quality is measured by the Protein Digestibility Corrected Amino Acid Score (PDCAAS), ranging from 0 (lowest) to 1 (highest).
For vegans, combining various plant proteins (legumes, whole grains, seeds, nuts) ensures essential amino acid intake. Vegan protein powders also offer fiber, vitamins, minerals, and phytochemicals.
The RDA (Recommended Dietary Allowance) for protein is 0.8 g per kg of body weight (~55 g for a 150 lb person).
However, higher intake (1.2–2.2 g/kg) is often beneficial for:
Suggested protein powder intake:
Best timing:
A Word of Caution: The body cannot store excess protein. Overconsumption may burden the kidneys and liver or lead to calcium loss from bones. Stick to recommended amounts to avoid adverse effects.
The most popular use of protein powders is in smoothies. It is an easy meal, snack, or just a nutritional boost. Simply place ingredients in a blender and liquefy. Here are some general guidelines.
Depending on your needs and taste preferences, choose a protein powder and add 20 to 30 grams.
A single serving, 16-ounce smoothie typically 12 to 16 ounces of a liquid base. Choose from:
Add 1 to 2 cups of featured ingredients. Here are some of the standard choices:
Smoothies are a perfect opportunity to add powerful phytochemicals to your diet. Here are some suggestions:
References:
DISCLAIMER:This Wellness Hub does not intend to provide diagnosis...
This Wellness Hub does not intend to provide diagnosis, treatment, or medical advice. Read more. The content provided on this Wellness Hub is for informational purposes only. Please consult with a physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options. Information on this Wellness Hub should not be considered as a substitute for advice from a healthcare professional. The claims made about specific products throughout this Wellness Hub are not approved to diagnose, treat, cure, or prevent disease.
