Which protein powder is right for you? A clinical nutritionist explains

Guest post by Vinka Wong, Clinical Nutritionist

Let’s have a chat about protein powder for a minute.

The protein aisle can feel a little overwhelming. There’s whey, isolate, pea, rice, hemp and fava bean protein - not to mention products promising everything from “lean muscle” to “women’s wellness”.

So, how do you know which one is right for you?

The good news is that protein powder doesn’t need to be complicated. The best choice will depend on your dietary preferences, digestion, goals and, importantly, what you genuinely enjoy using.

Here’s my plain-English guide to six common protein powders and what to look for when choosing one.

1. Whey protein

Whey protein is made from cow’s milk. It contains all nine essential amino acids - the amino acids your body cannot produce itself - and is naturally rich in branched-chain amino acids, including leucine.

It is digested relatively quickly and has been widely studied, making it a popular everyday option for increasing protein intake.

Nothing Naughty’s Natural Premium NZ Whey Protein keeps things particularly simple: the only ingredient is New Zealand whey protein concentrate.

Best for: People who tolerate dairy well and want a versatile, well-researched protein that works in shakes, smoothies, yoghurt, oats and baking.

2. Whey protein isolate

Whey isolate comes from the same source as whey concentrate but is processed further. This produces a powder with a higher percentage of protein and generally less fat, carbohydrate and lactose.

Some people who find regular whey a little heavy may prefer an isolate. However, it is still a milk product and may not be suitable for everyone with lactose intolerance or a milk allergy.

Best for: People who want more protein per gram or prefer a whey powder containing less lactose, fat and carbohydrate.

3. Pea protein

Pea protein is usually made from yellow peas. It provides all nine essential amino acids, although it tends to be lower in methionine than animal-based proteins.

It’s a useful dairy-free option and can be enjoyed on its own or combined with other plant proteins as part of a varied diet.

Best for: Vegans, people avoiding dairy, or anyone who feels better using a plant-based protein.

4. Rice protein

Rice protein is commonly made from brown rice and tends to have a relatively mild flavour. It contains essential amino acids but is lower in lysine than many other protein sources.

This is why rice and pea protein are often blended together: their amino acid profiles complement each other nicely.

Best for: People looking for a dairy-free protein, particularly as part of a blended plant-protein powder.

4. Fava bean protein

Fava, faba, or broad bean protein is another useful plant-based option. It provides a number of essential amino acids and can produce a lighter, smoother texture than some traditional plant proteins. 

Best for: Anyone looking for a smooth, dairy-free protein with a lighter texture, including those following vegan or plant-based lifestyles.

Also known as Nothing Naughty Lean Bean Protein 

6. Hemp protein

Hemp protein is a little different from highly refined protein isolates. Because more of the whole seed is retained, it can provide fibre, healthy fats and minerals alongside protein.

The trade-off is that it is generally lower in protein per serve than more concentrated powders such as whey or pea protein. It also has a distinctive earthy flavour that might not be for everyone!!

Best for: People who like a less refined, whole-food-style option and want more than protein alone from their powder.

What else is in your protein powder?

The source of the protein matters, but it isn’t the only thing worth checking. Turn the pack around and look at the complete ingredients list.

Depending on the product, you may find added sweeteners, flavours, colours, thickeners, gums or sugar alcohols. These ingredients are not automatically “bad”, but some people find certain sweeteners or sugar alcohols contribute to bloating or digestive discomfort.

My advice is simple: choose a product with an ingredients list you understand and that suits your body. If you know you are sensitive to a particular ingredient, look for a simpler alternative.

A longer ingredients list isn’t necessarily a sign of a poor product, especially when flavours and functional ingredients are included. What matters is that each ingredient has a clear purpose and the product delivers what you need without lots of unnecessary extras.

Unflavoured or flavoured?

Unflavoured protein powders are generally the simplest option. They’re also incredibly versatile because you can add them to both sweet and savoury foods without introducing another flavour.

Try mixing unflavoured protein into:

• Smoothies

• Porridge or overnight oats

• Yoghurt

• Pancakes and baking

• Soups or sauces, where appropriate

A good flavoured protein can be just as useful, especially if it makes getting enough protein easier and more enjoyable. Check the ingredients, choose a flavour you’ll genuinely look forward to and consider how you plan to use it.

So, which one should you choose?

There isn’t one protein powder that is best for everyone.

If you tolerate dairy well, whey is a convenient and well-researched choice. Whey isolate may suit you if you prefer a higher protein concentration or less lactose. Pea, rice and fava bean proteins are useful plant-based alternatives, while hemp provides some additional whole-seed nutrition.

Ultimately, the best protein powder is one that:

• Suits your dietary needs

• Feels comfortable to digest

• Helps you meet your protein requirements

• Fits easily into your routine

• Tastes good enough that you’ll actually use it

Protein powder is a convenient way to supplement your diet, but it doesn’t need to replace balanced meals. Think of it as one practical tool for adding protein to meals and snacks when you need it.

Vinka Wong is a clinical nutritionist and regular Nothing Naughty contributor, sharing practical, evidence-informed nutrition advice to make healthy eating feel simpler.

This article provides general information only and is not a substitute for individual nutrition or medical advice. If you have allergies, intolerances, a health condition or specific dietary needs, speak with an appropriately qualified health professional.