8 Types of protein and their unique benefits explained

Understanding the role of protein in our diet is crucial, not just for athletes and fitness enthusiasts but anyone looking to lead a healthier lifestyle. Protein, a fundamental building block of life, is essential for muscle repair, growth, and general body function.

It’s fascinating to see how different types of protein can offer unique benefits tailored to meet specific health goals or dietary preferences.

When it comes to protein, there’s no one-size-fits-all. Whether you’re looking to build muscle, lose weight, or maintain a balanced diet, the right type of protein can make a significant difference.

From animal-based sources like whey and egg whites to plant-based options such as soy and peas, the variety available ensures there’s something for everyone.

What are the 8 types of proteins and their functions?

Let’s dive straight into the world of proteins, exploring eight different types and the unique benefits each brings to the table. Remember, the goal is to find the right fit for your dietary needs and lifestyle, making your health journey more effective and enjoyable.

1. Whey protein

For people trying to get fitter or merely add a healthy amount of protein to their diet, whey protein is an absolute powerhouse [1].

Extracted during the cheese-making process from milk, it’s a complete protein, meaning it has all the essential amino acids your body needs but can’t make on its own. 

Your body quickly absorbs whey, making it perfect for post-workout recovery. It jumps into action, helping repair and build muscle right when you need it.

With its rich amino acid profile, whey supports muscle growth efficiently, a big win if you’re looking to gain strength or bulk up.

Feeling full and satisfied is easier with whey, thanks to its ability to curb hunger, making it a helpful ally in weight loss or maintenance efforts.

It’s not just for athletes; anyone looking to up their protein intake could benefit from whey.

whey protein
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2. Casein protein

If you’re looking for a protein that releases slowly, casein is the best choice. Found in milk, casein digests gradually, making it perfect for providing your body with a steady stream of amino acids over time. 

This makes it ideal for taking before bed, ensuring your muscles get the nutrients they need to repair and grow overnight. Here’s why casein is a standout choice:

  • It keeps feeding your muscles long after you’ve finished your last meal of the day, supporting muscle repair and growth as you sleep.
  • Casein is excellent at making you feel more satisfied, which can help manage your appetite and support weight loss goals.
  • It’s brilliant for preserving muscle mass, essential during weight loss or for those leading a more sedentary lifestyle.

Casein is a smart pick for anyone looking to support their fitness goals around the clock.

3. Soy protein

Soy protein is a fantastic option for anyone looking for a plant-based protein that doesn’t skimp on benefits. Soybean extract is a complete protein that contains all the important amino acids your body needs. 

Because of this, it’s a fantastic substitute for meat for vegetarians, vegans, or anyone else trying to cut back on meat without sacrificing quality protein.

Soy protein is known for its positive effects on heart health, helping to lower cholesterol levels [2].

Just like its animal-based counterparts, soy protein supports muscle growth and repair, making it a solid choice for fitness enthusiasts.

Being plant-based, it’s perfect for those looking for dairy-free, lactose-free, or vegetarian protein options. Soy protein offers a versatile and health-conscious choice for meeting your protein needs, regardless of your dietary preferences.

4. Pea protein

Made from yellow split peas, this plant-based powerhouse is an excellent option for almost anyone. It’s especially appealing if you’re allergic to dairy, soy, or a vegan lifestyle

Pea protein comes packed with iron and is rich in essential amino acids crucial for muscle growth and repair. Here’s why pea protein is worth considering:

  • It’s a safe bet for those with sensitivities to dairy and soy, making it a go-to for inclusive nutrition.
  • Unlike many other plant-based proteins, pea protein is an excellent source of iron, helping to support energy levels and overall health.
  • With a great amino acid profile, it’s ideal for building and repairing muscle, perfect after a workout.

Pea protein is a sustainable, nutritious, and versatile choice that suits various dietary needs and preferences, making it a popular choice in health and wellness.

5. Hemp protein

The hemp plant’s seeds are the source of hemp protein, which is a bit of a nutritional supernova. Not only does it offer a good dose of protein, but it’s also loaded with omega-3 and omega-6 fatty acids, fiber, and various minerals. 

This makes hemp protein a fantastic choice for those looking to support muscle growth and overall health. 

Hemp protein is essential for heart health and anti-inflammatory benefits, something not all protein sources can boast. Great for digestive health, keeping you feeling full longer, and aiding in weight management.

Packed with minerals like magnesium, iron, and zinc, hemp protein supports a wide range of bodily functions.

For those seeking a more comprehensive approach to nutrition, hemp protein is a great option as it combines protein consumption with other vital components for general health [3].

6. Brown rice protein

If you’re trying to add more plant-based protein to your diet, brown rice protein is an excellent gluten-free choice.

Made by extracting protein from whole brown rice, this supplement offers a gentle alternative to more common protein sources without sacrificing the benefits. Here’s what makes brown rice protein stand out:

  • A great option that guarantees you can take advantage of the health advantages of protein without concern whether you have celiac disease or are sensitive to gluten.
  • Comparable to whey in its ability to aid muscle recovery post-workout, it’s great for fitness enthusiasts looking for a plant-based option.
  • Besides protein, it also provides a good amount of fiber, supporting digestive health and making you feel full longer.

Brown rice protein is an effective, allergy-friendly option that complements various dietary needs, making it easy to maintain a balanced and inclusive diet.

brown rice protein
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7. Egg white protein

Sourced directly from egg whites, it’s a pure protein form that’s low in fat and carbohydrates, making it an excellent choice for anyone looking to build muscle without the extra calories [4]. 

It’s rich in essential amino acids necessary for muscle repair and growth, making it a staple in the fitness world. Perfect for those on a lean diet or trying to cut down on calories without sacrificing protein intake.

Beyond just protein, egg whites are a good source of vitamins like B2 and minerals such as selenium, contributing to overall health.

Egg white protein is versatile, blending well into shakes and smoothies, and it’s an effective way to boost your protein intake while keeping other macros in check.

8. Collagen protein

It’s a beauty and health powerhouse derived from animal bones, skin, and connective tissue. Collagen plays a critical role in maintaining the structure of your skin, hair, nails, joints, and bones, making it a unique addition to your diet. 

Regular intake can help your skin look firmer and smoother by reducing wrinkles and dryness. It promotes hair and nail growth, making them stronger and less prone to breaking.

Collagen helps maintain the integrity of cartilage, which protects joints and supports bone health by helping maintain bone density.

Collagen protein is more than just a dietary supplement; it’s a holistic approach to wellness, supporting muscle and the health and appearance of your skin, hair, nails, and more.

How do I choose the right protein for me?

Choosing the correct type of protein for your diet doesn’t have to be complicated. Here are a few tips to help you make an informed decision:

  • Consider your dietary restrictions: If you’re vegan or lactose intolerant, plant-based proteins like soy, pea, or hemp might be the best options for you.
  • Think about your health goals: If muscle gain is your aim, look for proteins with a high biological value, such as whey or egg white protein. A balanced approach with various protein sources can be beneficial for general health and wellness.
  • Reflect on digestibility: Some proteins, like whey, are absorbed quickly, making them great post-workout. Others, like casein [5], digest slowly, providing a steady release of amino acids.
  • Factor in convenience and taste: Choose a protein type that you enjoy and can easily incorporate into your daily routine, whether it’s through shakes, bars, or whole foods.

There’s no one-size-fits-all answer. Experimenting with different types can help you discover what works best for your body and lifestyle.

Final takeaways

Navigating the world of proteins can seem daunting at first, but understanding the unique benefits of different types can significantly enhance your health and fitness journey.

The key to a balanced diet is diversity, allowing you to reap the vast array of benefits that different proteins offer, from muscle repair and growth to support your overall health and wellness.

Now, we invite you to take action. Start by evaluating your protein intake and how it aligns with your dietary needs and fitness goals. Don’t hesitate to try new protein sources, explore recipes, and see how different proteins can fit into your meals and snacks.

Most importantly, listen to your body and adjust your protein intake as needed to support your health and wellness journey.


What are the 8 essential proteins?

The term “essential proteins” is a misnomer; it’s actually “essential amino acids” we need, which proteins provide. There are nine essential amino acids, not proteins, that the body cannot synthesize.

Can you mix different types of proteins?

Yes, you can mix different types of proteins to ensure a varied intake of amino acids and nutrients.

What is unique for each kind of protein?

Each type of protein offers unique benefits: whey and casein for muscle repair, soy and pea for plant-based options with complete amino acid profiles, hemp for fiber and omega fats, brown rice for a gluten-free option, egg white for high-quality animal protein, and collagen for skin, hair, and joint health.

How do I calculate how much protein I need a day?

To calculate your daily protein need, multiply your weight in kilograms by 0.8 grams (for the average adult). Adjust this number based on your activity level and health goals.

[1] https://www.healthline.com/nutrition/whey-protein-101
[2] https://www.betterhealth.vic.gov.au/health/healthyliving/soybeans
[3] https://www.sciencedirect.com/science/article/pii/S0023643822010805
[4] https://www.healthline.com/nutrition/egg-whites-nutrition
[5] https://www.qntsport.com/en/blog/post/la-caseine-le-secret-des-athletes-pour-une-musculation-optimale.html

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The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.