When it comes to protein powders, there are numerous types on the market which can make it difficult to decipher which ones is best suitable for you.

Today we’re going to focus on the top three most popular types, how their made and the pros and cons to each.

WHEY

Whey is derived from cows and it’s one of the two types of protein powders found in milk. (The other is casein). Whey comes from the process of making cows milk into cheese.

PROS: Whey contains all nine essential amino acids. The body also absorbs whey very quickly which is great for building muscle.

CONS: Whey tends to cause some bloating and gas especially for anyone with a lactose intolerance. It is also known to cause breakouts as well.

Coach A’s pick: Gold Standard

SOY

Soy protein is made from defatted soybean flakes which are then dehydrated and made into a powder.

PROS: Soy protein powder offers similar absorption to whey and has all essential amino acids. Since there is no dairy in soy, this is also a preferred protein powder for anyone with a lactose intolerance.

CONS: When it comes to protein synthesis, soy protein is not the best choice when compared to whey or casein. Protein synthesis is essential for cell translation which helps to repair muscle damage due to working out. Also, there tends to be lower levels of iron and zinc found in soy proteins. Soy may also affect the natural balance of hormones in the body due to something called phytoestrogens being present. Phytoestrogens are a chemical compound that occur naturally in plants and have estrogen like properties.

Coach A’s pick: Vega clean protein blend

PLANT

Plant based proteins typically get their protein content from pea, brown rice, and hemp.

PROS: Going plant based means less destruction to our environment. Also, this is a great choice for anyone with lactose problems as well as gluten sensitivities. Plant proteins also tend to be higher in fiber, they don’t contain growth hormones or antibiotics, and also help to combat acidity in our bodies.

CONS: Plant based proteins can come with a lot of artificial sweeteners and flavors as well as fillers to make it taste better. They also tend to be more expensive and usually a lower protein per serving when compared to whey or soy.

Coach A’s pick: OWYN chocolate