Protein Powder Guide: Whey, Pea, Hemp and Rice Compared

Written by Barry Lees, Founder of The Health Improvers. Last reviewed 3 August 2026.

Short answer: choose a protein powder by the protein delivered per serving, dietary fit, allergens, added ingredients, servings per tub and cost per serving. Whey usually provides more protein per serving and a smoother texture; plant powders are the straightforward choice for vegan or dairy-free diets. Neither label should be judged by marketing terms alone.

Commercial disclosure: We sell every product used in the worked comparison below. Figures come from our current labels and list prices. We show the less flattering numbers—including servings per tub—so you can compare them properly.

Calculated from £29.99 list prices on 3 August 2026, rounded to the nearest penny. Promotions and delivery are excluded.

What may protein legally claim in Great Britain?

Where a food meets the conditions for using the claims, protein contributes to a growth in muscle mass, the maintenance of muscle mass and the maintenance of normal bones. Those authorised statements apply to qualifying whey and plant products alike. They do not mean that every powder has the same protein quantity, amino-acid profile, allergens or serving cost.

Whey, pea, hemp or rice: what changes?

Whey protein

Whey is a milk-derived protein containing all essential amino acids. Our whey powders combine concentrate and isolate. They are suitable for vegetarians, but contain milk and soy and are not vegan. Choose whey when protein per serving and a familiar shake texture matter more than avoiding dairy.

Pea protein

Our pea protein uses pea-protein isolate and provides 18.1g protein plus 2.6g fibre per serving. It contains no dairy or soya in the formula and is vegan. Pea is comparatively lower in methionine, so the whole day's varied diet still matters.

Hemp protein

Hemp provides less protein per serving in our range, but more fibre and a broader whole-plant formula. Its texture and flavour are earthier. Choose it because you value its high-fibre format and ingredient profile—not because it has the biggest protein number.

Rice protein

Our rice powder provides 16.9g protein per serving and is low in salt. It also contains green tea and guarana, so it contains caffeine and is not simply a neutral protein powder. Check the How to take it information if you are caffeine-sensitive, pregnant, breastfeeding or shopping for an evening shake.

Does whey work better than plant protein?

Protein source can affect amino-acid composition and digestibility, but the practical outcome also depends on total protein intake, serving quantity, training and the rest of the diet. A 2025 meta-analysis found a small average advantage for animal protein on muscle-mass outcomes, especially against non-soy plant sources, but no pooled difference for strength or physical performance. Individual trials of pea protein and plant blends have also reported similar outcomes to whey in specific settings. That is more nuanced than “all proteins are identical” or “plant protein cannot build muscle”.

How much protein do you need?

There is no single target for every reader. Body size, age, habitual diet, training and clinical circumstances matter. A large resistance-training meta-analysis found that additional benefit for fat-free-mass gains levelled off at roughly 1.6g protein per kilogram of body weight per day on average. That is a research finding, not a requirement for every shopper and not a reason to ignore ordinary meals.

Start by estimating protein from food. Use powder to close a practical gap, rather than automatically adding the maximum number of shakes.

Does protein have to be taken immediately after training?

No narrow 30-minute deadline has been established for everyone. Total daily protein and a repeatable routine matter. Taking protein around training can be convenient, and research has examined pre-training, post-training and evening intake, but the evidence does not justify telling every customer that a missed “window” wastes a workout.

Seven label checks before buying

1. Protein per serving—not only per 100g.
2. Serving size and number of servings in the tub.
3. Cost per serving and, when useful, cost per gram of protein.
4. Milk, soy and other allergen declarations.
5. Added caffeine, sweeteners, fibre or botanicals.
6. Whether nutrition and health claims are authorised and their conditions are met.
7. Whether the flavour and texture suit a routine you will actually maintain.

Which one should you choose?

• Highest protein per serving from our range: Vanilla Whey.
• Chocolate whey: Chocolate Whey.
• Highest-protein vegan option from our range: Pea Protein.
• High-fibre, broader plant formula: Hemp Protein.
• Low-salt vegan chocolate option: Rice Protein; remember that it contains caffeine.

How we checked this guide

We used current product labels, product pages and list prices on 3 August 2026. The comparison covers our range, not every UK protein powder. Legal statements were checked against the current GB Nutrition and Health Claims Register. Scientific conclusions are presented as research context rather than extra product claims.

Sources

1. Great Britain Nutrition and Health Claims Register
2. Protein supplementation and resistance-training adaptations: systematic review and meta-analysis
3. Plant versus animal protein and muscle outcomes: systematic review and meta-analysis
4. Protein type and timing during resistance training: network meta-analysis

For a narrower decision, read whey versus plant protein or our pea, hemp and rice comparison.

Always read the label. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. If you have kidney disease, a medically prescribed diet, allergies or another relevant condition, ask an appropriate healthcare professional for individual advice.