Home/Blog/Benefits of Protein Powders, Plus How to Use and Best Types

Benefits of Protein Powders, Plus How to Use and Best Types

By Ethan Boldt

May 19, 2025

We practically live in the age of protein, for this macronutrient is widely popular for its many benefits, including building lean muscle but also helping to keep hunger at bay. Perhaps the most convenient source of protein is protein powders, of which there are many types.

Protein powder offers an easy way to reach your daily protein goals. For many, it’s simply a protein smoothie with breakfast, before or after a workout, or as an afternoon snack or even a dinner dessert.

Learn more about what a protein powder is, when to consume it, benefits of consuming, best protein powders and how to use them. There’s now a protein powder available to suit just about any diet plan or physique goal.

What is a protein powder?

Protein powder is a supplement that provides a concentrated amount of dietary protein from either animal or plant sources. Popular examples include whey, collagen, pea, bone broth and brown rice.

Once the go-to for bodybuilders, protein powder is now used by nearly every type of person. Women and men, including those who are older, who want to build or preserve their lean muscle mass. Athletes who want more muscle and power. Dieters who seek to retain their muscle yet achieve satiety on a reduced calorie diet. Others who take specialty protein powders with skin, joint, gut and hair health benefits.

Protein powders also offer a way to increase protein intake for those who may have difficulty meeting their needs, such as vegans, vegetarians or older adults.

The three most common types of protein powder include:

1. Protein concentrates

Made by extracting protein from whole food sources, protein concentrates result in a final product that contains 60-80 percent of calories from protein with the remaining calories from fat and carbohydrates. This is considered the best and least processed form of protein powder; it’s also usually the best tasting.

2. Protein isolates

Further filtered to remove much of the fat and carbohydrates, protein isolates result in a more highly concentrated form of protein powder. In general, protein isolates typically contain between 90-95 percent protein. Be aware that the proteins are often denatured due to manufacturing, which can make isolates hard to digest and even less effective.

3. Protein hydrolysates

These powders undergo a process that breaks the bond between amino acids, creating a type of protein that is thought to be more easily absorbable. However, it’s the most processed protein powder and features the most denatured proteins.

Also be aware that some protein powders use fillers, additives and sometimes sugar/artificial sweeteners. Always examine the ingredients label and skip the supplements that add extra amino acids or fillers like maltodextrin or artificial sweeteners.

Benefits of protein powders

Research indicates that protein powders offer these general benefits:

1. Lean muscle growth

Muscle growth is considered the No. 1 benefit from protein powder intake. An analysis of nearly 50 studies in 2008 demonstrated how protein supplementation can assist with muscle growth as well as an increase in strength, when used in tandem with strength training.

Note that in this analysis, protein supplementation was considered equally effective in males and females. That being said, older adults do have higher protein requirements than younger people, especially if they seek to build muscle.

2. Muscle recovery

Athletes and anyone working out regularly can benefit from nutrition that improves muscle recovery, and protein powder can be a major component of post-exercise recovery.

Alongside assisting with muscle growth, protein powder also helps with muscle repair, such as after exercise. Multiple studies note that using protein supplements after exercise, such as strength training, can boost recovery. This includes promoting normal muscle repair, helping muscle performance and boosting muscle protein synthesis.

Whey protein makes for a great muscle recovery product because it’s both high in protein and is absorbed more rapidly than other types of protein.

3. Preservation of lean mass and a healthy metabolism during weight loss

So while protein assists with all things muscle, it also can help preserve your hard-won muscle gains as well as a healthy metabolism if you decide to undergo calorie restriction.

Often calorie restriction results in not just fat loss but also muscle loss. Losing lean muscle means your metabolism may slow down, which means you risk putting on weight when you stop your calorie restricted diet.

Studies indicate that combining adequate protein intake with strength training can help prevent muscle loss while on a reduced-calorie diet and maintain a healthy metabolism.

A 2016 study published in The American Journal of Clinical Nutrition demonstrated that a dietary protein intake higher than the Recommended Dietary Allowance during an energy deficit helps to preserve lean body mass (LBM), particularly when combined with exercise.

Ready for more? In this six-week study, male participants followed a calorie-restricted low- or high-protein diet. Those who followed the high-protein diet gained 2.4 pounds more muscle while losing 2.9 pounds more fat than those who went low in protein.

4. Healthy weight management

While more research is needed regarding how protein powder can affect weight loss, some studies involving whey protein show promise.

A 2022 study published in Nutrients examined how whey protein affected weight loss and muscle preservation in older women following a calorie-restricted diet (500 fewer calories per day).

The study took place over eight weeks, and the diet offered balanced macronutrients, with approximately 55 percent carbohydrate, 25 percent fat and 20 percent protein. The women in the whey protein group consumed 10 grams twice a day with water, with breakfast and dinner.

The women using whey protein showed a significant decrease in body fat compared with the women who did not use whey protein.

An older study published in Nutrition and Metabolism evaluated the effect of a whey supplement when taken by participants who lowered their caloric intake by 500 calories per day.

Compared to the control group (who had the same calorie deficit), both groups lost some weight and were able to help maintain a healthy weight (in addition to a healthy diet and regular exercise). But the group supplementing with whey protein lost more body fat (6.1 percent of their body fat mass) and also achieved a greater preservation of lean muscle.

5. Reduced hunger and food cravings

Multiple studies show that a higher protein intake results in less hunger throughout the day. Protein foods and powders create a sense of fullness and satiety.

Specifically, a 2020 study showed that consuming at least 35 grams of protein in one sitting appears to be the most effective for reducing hunger and food cravings as well as contributing to a sense of fullness. Thus, combining whey protein with collagen protein — which offers a series of benefits — in a smoothie can also produce this result.

A small 2019 study involving nine young, obese women concluded that a whey protein drink lowered appetite. A 2021 study with 43 healthy males of normal weight showed that a high-protein shake before their workout resulted in less hunger after exercise compared to a shake with the same number of calories yet a lower percentage of protein.

Meanwhile, a study published in the Mediterranean Journal of Nutrition and Metabolism found that whey protein can help lower caloric intake as a result of various physiological mechanisms. Researchers say the amino acid content in whey protein is considered the main factor that influences satiety.

While whey protein is not a weight loss supplement, supplementing with whey protein can help you feel more full between meals (thereby reducing snacking). It can also help you achieve a healthy body composition, which can mean more lean muscle and less body fat.

6. Increased thermogenesis

Thermogenesis is energy expenditure from digesting foods, and your body uses more energy to process and metabolize protein than it does with fat or carbohydrates. Called the thermic effect of food, your body simply burns more calories in the digestion of protein.

In addition, digesting protein can potentially counteract adaptive thermogenesis, which is when the metabolism can slow during weight loss.

7. Healthy energy levels and stamina

Whey protein increases glycogen, which is a source of energy during exercise or physical activity, and it enhances the effect of leptin, a hormone that affects energy balance. Because whey is easily digested and accessed by the body, it gets converted into energy quickly and can help boost energy levels.

A 2013 study published in the Journal of Sports Science and Medicine found that female basketball players experienced an improvement in performance markers — such as agility running, vertical jumping and muscle endurance — when they consumed whey protein after strength training

The boosted energy levels and performance are also due to the amino acids that are present in whey protein. When the body lacks sufficient levels of amino acids, that’s when you can experience negative effects for muscles and delayed exercise recovery after a workout.

8. Bone health support

Protein powders can contribute to bone health by providing essential amino acids, particularly alanine, arginine, leucine, lysine, and proline. These are the building blocks of bone tissue, and proteins like whey and pea protein are good sources of them.

Additionally, collagen and bone broth protein also can be beneficial for bone health.

9. Heart health support

Pea protein and hemp protein are low in saturated fats and rich in fiber, which can support healthy cholesterol levels.

In addition, studies show that whey protein promotes healthy, normal blood pressure and lipid profile levels. A 2016 study published in the American Journal of Clinical Nutrition evaluated the blood pressure of 42 participants who consumed whey protein powder or maltodextrin (the control) for eight weeks.

Those who used whey experienced blood pressure and blood circulation benefits. Whey protein also supported healthy cholesterol levels.

When to use protein powder

While a protein powder can be consumed any time of day, an optimal time to have a protein powder is an hour before a workout or at some point after a workout.

Studies indicate that proper hydration and pairing carbohydrates with protein before workouts can help improve both performance and recovery.

After your workout, the "anabolic window" is up to six hours, but most experts recommend that that post-workout protein smoothie be had within 45 minutes.

Best protein powders

1. Collagen protein

• 20.2 gram serving: 18 grams of protein

As the most abundant form of protein in the body, collagen is found in the muscles, skin, bones and blood vessels. However, collagen levels naturally begin to slowly decline as you get older, so using a collagen powder is a smart way to keep your collagen intake up.

2. Whey protein

• 29.7 gram serving: 23 grams of protein

Whey is the liquid that separates from the curds during the cheese-making process, resulting in a final product that is high in protein. The benefits of whey protein are numerous.

Numerous studies indicate that whey protein can promote gains in lean muscle mass, especially when paired with strength training. Impressively, studies also show that whey protein can help individuals maintain muscle mass even when under calorie restriction plus promote healthy, strong muscles as one ages.

Ancient Nutrition’s Whey Protein combines high-quality whey protein, organic regenerative A2/A2 milk protein and clinically studied eggshell membrane collagen into one supplement. The A2/A2 milk is sourced from cows bred to eliminate the A1 protein.

3. Bone broth protein

• 22.3 gram serving: 20 grams of protein

Bone broth is made by simmering different parts of animals, including bones and connective tissues, into a nutrient-boosted broth, which can then be dehydrated and concentrated into a protein powder.

4. Seed-based protein

• 27.1 gram serving: 15 grams of protein

Seeds including hemp, flax, chia, pumpkin and others are jam-packed with protein in addition to beneficial fats and minerals.

Ancient Nutrition’s Plant Protein+ combines these seeds with herbs and botanicals to make an easily digestible form of protein. Benefits include promoting healthy body composition and fat metabolism, reducing stress-induced food cravings, and increasing muscle strength and recovery.

5. Pea protein

• 30 gram serving: 27 grams of protein

Derived from the yellow split pea, pea protein powder is a vegan protein source and contains a good amount of nearly all the essential amino acids. It’s been associated with several health benefits thanks to its impressive nutrient profile.

Benefits include muscle growth when paired with resistance training, reducing hunger and supporting healthy levels of blood pressure.

6. Hemp protein powder

• 30 gram serving: 15 grams of protein

Hemp protein powder is a plant-based protein source that comes from hemp seeds. First the oil is extracted, and then the seeds are milled into a fine powder.

Hemp protein contains all nine essential amino acids and is thus considered a complete protein. Benefits include it being easily digestible, plus containing omega-3 fatty acids, fiber, along with many valuable minerals and vitamins.

7. Brown rice protein

• 30 gram serving: 25 grams of protein

Brown rice protein powder is made from brown rice and contains all the essential amino acids that your body needs. It’s plant-based, high in fiber and contains additional micronutrients — like iron, calcium and vitamin C.

Benefits include supporting health weight management, promoting muscle building and supporting healthy blood sugar levels.

How to use protein powder

Protein powder is very versatile, for it comes in many different flavors and can be used in multiple ways. Put a scoop into a protein shake or smoothie alongside some frozen fruit, water and maybe a performance fat like MCT oil or ground flaxseed. Blend and it’s ready to go.

You can also add it to your oatmeal, baked goods like pancakes or muffins, or even used in no-bake bars and energy balls. Some folks like to blend it into their coffee, including iced coffee or frappes.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle program, including dietary supplementation.