Here are the quick facts on protein powders.

Choose powders that are low in added sugar, and check for certifications.

• Whey + Whey Isolate
• Pea + Pea Isolate
• Collagen
• Brown Rice
• Hemp
• Soy Protein Isolate
• Blended Protein
• Certifications

Natural Protein Powders

• Whey + Whey Protein Isolate

  Complete protein: contains all 9 essential amino acids.

  Good source of branched chain amino acids (BCAAs).

  People with milk allergies should avoid these. Whey isolate is lower in lactose.

  • Helps build muscle
  • Supports weight management
  • Fast-digesting
  • Appropriate pre- or post-workout
  • Not Vegan-friendly

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• Pea + Pea Isolate

  Complete protein: contains all 9 essential amino acids.

  Good source of branched chain amino acids (BCAAs).

  Free from common allergens.

  May contain relatively high levels of sodium.

  • Easy to digest
  • Helps build muscle
  • Increases satiety, which may contribute to weight loss
  • Vegan-friendly

  May help lower:

  • Blood pressure
  • Cholesterol levels

  Rich in:

  • Iron
  • L-arginine

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• Collagen

  Not a complete protein.

  • Supports joint health
  • Important for muscle growth
  • Vital component of skin and bones
  • May ease osteoarthritis pain
  • Strengthens nails
  • May promote hair growth
  • Not Vegan-friendly

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• Brown Rice

  Not a complete protein: needs to be mixed with a lysine-containing protein like collagen.

  Hypoallergenic when not mixed with other proteins.

  • Helps build muscle
  • Easy to digest
  • Gluten-free
  • Vegan-friendly

  May help regulate:

  • Blood sugar
  • Cholesterol

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• Hemp

  Complete protein: contains all 9 essential amino acids.

  Does not offer as much protein per serving as soy or pea protein mixes.

  Look for cold-pressed hemp protein.

  • Rich in omega-3 fatty acids
  • Easy to digest

  May help control:

  • Blood pressure
  • Cholesterol levels

  Good source of:

  • Fiber
  • Iron
  • Magnesium
  • Manganese

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• Soy Protein Isolate

  Complete protein: contains all 9 essential amino acids.

  May cause mild stomach/GI issues such as bloating for some people.

  • Boosts HDL (good cholesterol)
  • Reduces LDL (bad cholesterol)
  • Helps build muscle
  • May be less expensive
  • Vegan-friendly

  Good source of:

  • Iron
  • Fiber

  May help lower risk for:

  • Osteoporosis
  • Heart disease
  • Certain cancers

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Blended Protein Powders

Combination of proteins (such as peas, rice, or soy),

Digested at different rates, helping sustain the benefits over a longer period.

Ingredients vary, so read the labels carefully.

• Blends are often not vegan friendly.
• Whey, soy, and casein are frequent ingredients.

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Protein Powder Certifications

Look for third-party certifications on the label.

• NSF International’s Certified for Sport and Informed Sport ensure a substance does not include an ingredient banned from sports.
• Informed Choice indicates a product has been tested for more than 250 banned and unsafe substances.
• USP verifies the quality of ingredients and scientific research for dietary supplements.

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