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

When you're exercising or training, it's especially important that you get the protein you need to maintain your muscles as physical activity can “damage” them. An easy whey to do this? Enter protein powder.

Of course you can enjoy it on-the-go with added water or your favourite milk. But you could also shake up your routine by blending into pancakes, smoothies and even mashed potato for an extra protein hit. Think overnight oats for breakfast, ice lollies in summer or protein brownie balls for a snack.

But what's the best protein powder for your goals? Let's unpack the different types of protein supplements and the benefits of each one.

Whey protein comes from dairy milk and is a by-product created during the cheese-making process. It's packed with essential amino acids, the building blocks of protein. Whey is easy for the body to digest and it encourages the growth of lean muscles, with a rainbow of flavours available. Just steer clear if you have a dairy allergy – and skip ahead for plant-based options.

Casein is a slow release protein powder which is also found in cow’s milk. It has the same amino acid profile as whey protein but is absorbed more slowly. Casein is the solid curds which are released from milk during the cheese-making process. As casein is a slow-release protein, it's best to consume it either early in the morning, or before you go to bed, when other nutrients will not be available for a while.

When you replace carbohydrate and fat intake with protein, this will help you stay feeling satisfied and fuller for longer and stop you from consuming extra calories through unhealthy snacking or overeating at mealtimes. You can also get diet protein powder which is specially formulated for anyone that is trying to limit their calorie intake.

If you skipped on for dairy-free and vegan protein options – we've got you. Instead of being made from whey or casein, sources of vegan protein include grains, legumes and seeds. The fat and carbs are mostly removed, cleverly isolating the protein to create diet-friendly, vegan options.

Clear whey protein powder is a type of protein supplement that's made from whey protein isolate. Unlike traditional protein powders that have a milky texture, clear whey is processed to produce a light, refreshing drink, which is often fruit-flavoured. It provides the high-quality protein benefits of whey isolate, such as support for muscle recovery and growth, but tastes more like a fruity drink or fancy water. Think lemonade, watermelon and peach iced tea.

The best protein powder for you will depend on your lifestyle, exercise and nutritional needs – there's no one size fits all. So you may need to try a few different protein powders before you find the one that works best for you (and a flavour you like!)

To get an idea, why not browse our round-up of the protein powders you need to smash your workouts or grab-and-go protein drinks? Or if you'd rather up your protein through diet, use our protein calculator to work out how much you need and then head to our droolworthy recipes.