Comparison guide

Which protein powder should you take?

For muscle gain, total daily protein (1.6–2.2 g/kg) matters far more than the powder you choose. The differences that remain: amino acid profile (leucine especially), digestion speed, and dietary restrictions.

The options, compared

Option	Evidence	Best for	The honest note
Whey Protein	Strong evidence	Most people, post-workout	Highest leucine content and the deepest evidence base — the default choice.	View
Casein Protein	Strong evidence	Before bed / long gaps between meals	Slow digestion gives a prolonged amino acid release; same total effect on daily protein.	View
Egg White Protein	Moderate evidence	Dairy-free omnivores	Complete amino profile without lactose; mid-priced, less studied than whey.	View
Soy Protein	Strong evidence	Plant-based, complete profile	The best-studied plant protein; isoflavone concerns are not supported by human trials.	View
Pea Protein	Moderate evidence	Plant-based, allergen-friendly	Trials show gains comparable to whey when total protein is matched; lower leucine per scoop.	View
Rice Protein	Limited evidence	Blend ingredient	Low lysine alone — works best combined with pea protein.	View
Hemp Protein	Limited evidence	Fiber + omega bonus, not max protein	Only ~50% protein by weight and lower leucine — more a whole food than a protein supplement.	View

Our verdict

Whey if you tolerate dairy; pea or soy (or a pea+rice blend) if you don't. Everything else is preference — hit your daily protein target and the powder choice becomes a detail.