Best Hemp Protein Powders (2019 Guide)

Hemp protein powder is a fantastic, natural source of protein, omega fatty acids, fiber, and other nutrients. Here are our research-based top picks for this vegan protein supplement.

Farther down, we present research on hemp protein powder’s side effects, nutritional value, and more.

Quick Glance: 4 of 8
Navitas Organics Hemp Powder Bag Organic Non-Gmo Gluten-Free, 32 Ounce Best Overall: Navitas 100% Hemp Protein Powder

“A well-rounded organic powder brimming with protein, fiber, and omega-3 and -6 fatty acids. Great for all goals.”
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Nutiva Organic Hemp Protein 15g, 48 Oz Bag Lowest Calories: Nutiva Organic Hemp Protein

“Super low in calories without skimping on nutrients, this hemp protein powder is unmatched in its calorie-to-nourishment ratio.”
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Manitoba Harvest Hemp Yeah! Organic Max Protein Protein Powder, Unsweetened, 32oz; with 20g protein and 4.5g Omegas 3&6 per Serving, Keto-Friendly, Preservative Free, Non-GMO Best for Athletes: Hemp Yeah! Max Protein

“You’ll be hard-pressed to find any hemp product with more protein per serving.”
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Terrasoul Superfoods Organic Hemp Protein Powder (50% Protein), 4 Pounds Best Organic: Terrasoul Hemp Protein Powder

“Terrasoul’s organic, super-strict sourcing and minimal processing makes some of the cleanest hemp protein powder.”
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Top 8 Best Hemp Protein Powders

Best Hemp Powder Overall

Navitas 100% Hemp Protein Powder

One of the best hemp protein powders. A well-rounded organic powder brimming with protein, fiber, and omega-3 and -6 fatty acids. Great for all goals.

  • 50% protein by weight
  • Well-balanced nutrition
  • Only 1 ingredient
  • 30g1 oz1/4 cup
    13g
    protein
    7g
    fiber
    120
    calories

    Navitas organic powder is one of the best hemp protein powders available. The hemp seeds are sourced solely from non-GMO family farms in Canada. Their cold-press processing method makes some of the best gluten-free, dairy-free, and guilt-free hemp protein on the market.

    Like most other hemp powders, this protein has an earthy, nutty flavor. Since hemp doesn’t dissolve in water, it’s best to mix this into smoothies, yogurt, or other snacks. A great source of protein, fiber, minerals, and omega fatty acids, this powder is great for any goal.

    BOTTOM LINE

    If you simply need some fantastic hemp powder for any health and wellness goal, Navitas is sure to get the job done.

  • Pros
    • Only 1 ingredient: pure hemp protein powder
    • Organic, non-GMO
    • Gluten-free, dairy-free, kosher, vegan
  • Cons

    • Hemp is naturally not water soluble
    • Hemp flavor is off-putting to some

    Lowest-Calorie Hemp Protein

    Nutiva Organic Hemp Protein

    Super low in calories without skimping on nutrients, this hemp protein powder is unmatched in its calorie-to-nourishment ratio.

  • Low-cal, high-nutrient
  • Lean and clean
  • 1 ingredient
  • 30g1 oz1/4 cup
    15g
    protein
    8g
    fiber
    90
    calories

    Nope, no typos here. Nutiva offers the best hemp protein powder when it comes to low-calorie nutrition. And at a low price per serving, it’s also one of the most inexpensive picks on this list.

    This organic, non-GMO hemp powder is a rich source of nutrients. It contains omega-3 fatty acids, antioxidants, and gut-cleaning fiber in plenty. This is a great option for weight loss, lean athletics, and those looking for keto-friendly protein powders. It’s also a great paleo-friendly protein powder.

    BOTTOM LINE

    Nutiva’s hemp protein is a low-calorie yet nutrient-dense powder. It’s great for weight loss and lean athletic goals.

  • Pros
    • Super low-calorie
    • Organic, non-GMO, pure hemp protein powder
    • Gluten-free, dairy-free, kosher, vegan
    • Paleo- and keto-friendly
  • Cons

    • Hemp is naturally not water soluble
    • Hemp flavor is off-putting to some

    Best Hemp Protein Powder for Athletes

    Hemp Yeah! Max Protein

    This specially-concentrated hemp powder is jam-packed with complete proteins. You’ll be hard-pressed to find any hemp product with more protein per serving.

  • Protein-dense
  • Most protein for price
  • Organic, non-GMO
  • 30g1 oz1/4 cup
    18.8g
    protein
    2.8g
    fiber
    131
    calories

    Manitoba Harvets’s Hemp Yeah! Max Protein powder is one-of-a-kind. The cold-pressed hemp undergoes a special water washing process that pulls the hemp proteins out of the fiber. The resultant concentrate is much higher in protein content than normal hemp powder. As a bonus, it can actually dissolve in water, unlike regular hemp powder.

    This organic, non-GMO powder is the best hemp protein powder for athletes. From the bodybuilder trying to bulk up to the performance athlete with high protein needs, this hemp powder is a great choice.

    BOTTOM LINE

    Hemp Yeah! Max Protein is the most protein-dense hemp powder on the market. Great for bodybuilders and other athletes.

  • Pros
    • High protein content
    • Only 1 main ingredient & 1 natural flavoring
    • Milder flavor than other hemp powders
    • Organic, non-GMO
    • Dairy-free
  • Cons

    • Although it’s likely gluten-free, the manufacturer has issued a statement saying they don’t advertise as gluten free to be safe
    • Currently only available to Amazon Prime members

    Best Budget Hemp Protein Powder

    Evo Hemp Protein Powder

    If you’re looking for the most bang for your buck, this is it. At low price per serving, this powder is easy on the wallet without skimping on quality.

  • Inexpensive
  • USA-grown hemp
  • Organic, non-GMO
  • 30g1 oz1/4 cup
    15g
    protein
    7g
    fiber
    120
    calories

    Not only is Evo Hemp’s protein powder one of cheapest per serving of proteins, but you don’t have to buy in bulk. It’s the cheapest, period, making it a great budget hemp powder.

    And in this case, “budget” doesn’t mean “bottom shelf” by any means. This protein powder is organic and non-GMO, grown exclusively on USA farms. It’s a single ingredient, with no filler. This protein-rich, nutrient-dense hemp powder is great for anyone on a budget.

    BOTTOM LINE

    Evo Hemp Protein is the most inexpensive per serving and per unit. And it’s still high-quality, organic, and nutrient-dense.

  • Pros
    • Cheapest per gram of protein
    • Cheapest unit price
    • Only 1 ingredient
    • Organic, non-GMO, USA-grown
  • Cons

    • Not advertised as free of gluten, dairy, or soy
    • Hemp is naturally not water soluble
    • Hemp flavor is off-putting to some

    Best Hemp Protein Powder for Your Gut

    Mighty Seed Hemp Protein & Fiber

    This is a fiber-rich, protein-packed hemp powder at a super low price. Great for dealing with digestive issues.

  • Highest in fiber
  • 1 ingredient
  • Organic, non-GMO
  • 30g1 oz1/4 cup
    13g
    protein
    13g
    fiber
    130
    calories

    This raw shelled, cold-pressed hemp powder is extra rich in dietary fiber, providing 13 grams per serving. In addition, it delivers a respectable 13 grams of complete proteins, which is still comparable to other hemp powders.

    Since hemp fibers don’t dissolve in water, it’s best to sprinkle this powder on foods like salad, granola, oatmeal, or yogurt. It’s also great when blended into healthy smoothies. This organic, non-GMO hemp protein powder is a great choice for a happier gut.

    BOTTOM LINE

    Mighty Seed’s fiber-rich hemp powder is the go-to for dealing with gut issues. As a bonus, it’s super inexpensive.

  • Pros
    • Highest fiber content
    • Very inexpensive
    • Only 1 ingredient
    • Organic, non-GMO, USA-grown
  • Cons

    • Not advertised as free of gluten, dairy, or soy
    • Hemp is naturally not water soluble
    • Hemp flavor is off-putting to some

    Cleanest Organic Hemp Powder

    Terrasoul Hemp Protein Powder

    Terrasoul’s organic, super-strict sourcing and minimal processing makes some of the cleanest hemp protein powder.

  • Only 1 ingredient
  • Organic, non-GMO
  • In-house lab testing
  • 30g1 oz1/4 cup
    15g
    protein
    9g
    fiber
    90
    calories

    Terrasoul keeps tight control and a high level of accountability for their hemp protein powder. Once they get their hands on their Canadian-grown organic hemp seeds, the product doesn’t leave their sight. They perform in-house lab testing to ensure top-notch quality, and perform all processing and packaging themselves. From start to finish, this powder is a labor of love.

    Their strict processing makes a powder that’s really lean and clean. While maintaining super low calorie content, each serving is packed with protein, fiber, and omega-3 and omega-6 fatty acids. It’s a healthy, wholesome hemp protein powder that’s great for any health goal.

    BOTTOM LINE

    Terrasoul’s hemp powder is lean and clean due to their strict standards. Only the cleanest organic hemp makes it from plant to package.

  • Pros
    • Clean, cold processing
    • In-house testing, processing, & packaging
    • Only 1 ingredient
    • Organic, non-GMO, Canadian-grown
    • 30-day money-back guarantee
  • Cons

    • Clean processing means it’s a little grittier
    • Hemp is naturally not water soluble
    • Hemp flavor is off-putting to some

    Best Hemp Protein Powder for Baking & Cooking

    Bob’s Red Mill Hemp Protein

    Bob’s Red Mill hemp protein powder is a great no-nonsense powder for baking and cooking.

  • Well-balanced
  • 1 ingredient
  • Available in bulk
  • 30g1 oz1/4 cup
    13.5g
    protein
    7.7g
    fiber
    116
    calories

    Bob’s Red Mill is an employee-owned company that prides itself in its no-junk, no-nonsense food supplements. Its pure, single-ingredient, non-GMO hemp protein powder is no different. And with 4-pound bulk packs available, it’s the perfect choice for flour substitute.

    For cooking and baking, you’ll want to mix in roughly 1 part hemp powder for every 3 parts of flower, per the manufacturer’s recommendations. Hemp protein powder can’t completely replace flour, but it’s a great way to bolster its flavor and nutritional value.

    BOTTOM LINE

    Bob’s Red Mill makes a pure hemp protein powder that’s perfect for cooking and baking, available in bulk.

  • Pros
    • Great for cooking
    • Available in bulk
    • Only 1 ingredient
    • Non-GMO
  • Cons

    • Not advertised as free of gluten, dairy, or soy

    Best Hemp Blend

    Alaya Plant Protein Blend

    Sale

    Alaya offers an excellent hemp, pea, and rice protein blend to surpass what hemp alone can deliver.

  • Protein-packed
  • Diverse nutrition
  • Vanilla flavor
  • 30g1 oz1/4 cup
    20.6g
    protein
    3.8g
    fiber
    122
    calories

    Okay, we’re cheating a little bit with this one. But Alaya’s vegan, all-plant protein powder delivers more than what hemp powder can by itself. Pea, rice, and hemp seed are all complete protein sources, meaning they contain all essential amino acids. And while they may contain less-than-ideal quantities of certain amino acids (such as hemp being low in lysine), together they cover each other’s weaknesses.

    This organic, non-GMO, vegan powder delivers more protein than any other pick on this list. In addition, it’s full of other nutrients and minerals, while staying super low in natural carbohydrates and sugars. A little monk fruit extract gives this powder just a little bit of sweetness, making it one of the better tasting powders on this list as well.

    BOTTOM LINE

    Alaya offers an excellent hemp, pea, and brown rice protein blend. This organic, all-natural powder is great for anyone wanting a more robust protein profile than hemp powder alone.

  • Pros
    • Hemp, rice, and pea protein (all complete sources)
    • Organic, non-GMO
    • No artificial ingredients
    • Gluten-free, dairy-free, and soy-free
    • 100% money-back guarantee if you’re not satisfied
  • Cons

    • Vanilla flavor is mild, so hemp taste is detectable

    All About Hemp Protein

    How to Take Hemp Protein

    Once you’ve chosen the best hemp protein powder for your goals, you’ll need to actually take it. What’s the best way to do so?

    By weight, much of hemp protein powder is fiber, which is not soluble in water. This means that no matter how much you stir, it won’t dissolve.

    It’s easy to find complaints that different brands of hemp protein won’t dissolve in water, but that’s the very nature of the stuff. While some of its nutrients will dissolve, the fiber won’t.

    Because of this, it’s best to blend, bake, sprinkle, or mix hemp protein powder into foods, such as the following:

    • Fruit or vegetable smoothies
    • Yogurt
    • Baked goods
    • Hot cereals (like oatmeal)
    • Granola
    • Salads

    Get creative with it! Just know beforehand that if you only try mixing hemp protein powder in water, you’re going to have a bad time.

    If you’re not sure about hemp, you can take a look at our list of the best plant-based protein powders.

    A heaping coop of hemp protein powder
    Hemp protein powder can easily be mixed into smoothies and other foods.
    Photo courtesy of Marco Verch under CC BY 2.0. Cropped.

    How Much to Take

    • For Building Muscle

    For building muscle, research indicates you should be taking between roughly 0.73 and 1.1 grams of protein per pound of bodyweight (1.6 to 2.4 grams per kilogram of weight).1A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults2Do athletes need more dietary protein and amino acids? The heavier your athletic activity, the more protein you’ll need.

    To build muscle with hemp protein powder, it would be best to take either Alaya Plant Protein Blend (20.6 grams of protein) or Hemp Yeah! Max Protein (18.8 grams of protein) for their high protein content.

    • For Weight Loss

    If weight loss is your goal, you’ll want to consume less protein (and fewer calories) overall. Research has shown that between 0.36 and 0.73 grams of protein per pound of bodyweight is ideal for this. (That’s 0.8 to 1.6 grams per kilogram of bodyweight.)3A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults4Dietary protein intake and human health. And again, the more active you are, the more protein you’ll need.

    To maintain a lower calorie intake, Nutiva Organic Hemp Protein and Terrasoul Hemp Protein Powder are great options, with each at 90 calories and 15 grams of protein per serving.

    • For Health and Wellbeing

    If you’re just wanting a healthy nutrition supplement, your protein intake should be similar to the recommendation immediately above. That’s 0.36 to 0.73 grams of protein per pound of bodyweight (or 0.8 to 1.6 grams per kilogram), depending on your activity level. We recommend sticking with the go-to Navitas 100% Hemp Protein Powder for that.

    When to Take It

    • For Building Muscle

    Research has shown that for building muscle, the best time to take protein is immediately after your workout.

    Protein/carbohydrate mixes, such as hemp protein powder, have a slew of benefits when taken right after a workout. These benefits include the following:

    This is helpful for both men and women. As explained below, muscle mass is very important when it comes to fat loss. (You can check out our guide on the Top 20 Best Protein Powders for Women, which has more information.)

    • For Weight Loss

    If your goal is to lose weight, there are two timing factors to bear in mind.

    Most importantly, if you’re working out at all, you’ll want to drink a protein shake immediately after your workout. This is for the reasons listed above, such as increased muscle mass and strength. (Muscle mass consumes more calories than fat at rest, so it’s really helpful for fat loss.)

    Secondly, if you have the calorie budget to spare, it’s better to drink your protein shakes with your meals as opposed to in between meals. Research has shown that this helps with fat loss.14Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review

    For more information on protein powder dosage and timing, take a glance at our protein powder guide.

    Nutritional Value of Hemp Protein Powder

    Hemp protein powders are rich in protein, fiber, fatty acids, and more. Here’s a quick overview.

    • Protein Content & Quality

    Hemp protein powder is a complete protein, meaning it contains all essential amino acids needed by the body. These amino acids are vital for building tissue and maintaining the body’s functions.

    There is a caveat, though. Hemp seeds tend to be low in the amino acid lysine. This means that you need to consume more hemp protein powder than, say, whey or casein in order to meet the body’s full amino acid needs.

    This isn’t a problem for most people, though. As long as you’re consuming a variety of protein sources, you should be meeting your essential amino acid needs. Or you can opt for a blend of hemp with other plant protein sources, such as Alaya’s hemp, pea, and rice protein blend.

    Hemp vs. Other Plant Proteins

    Protein SourceProtein Efficiency RatioBiological ValueNet Protein UtilizationPDCAAS
    Soy Protein2.274611.00
    Pea Protein2.383660.89
    Rice Protein2.473710.90
    Hemp Seed Protein0.785ND0.51

    Table adapted from our protein powder guide. You can read about these protein quality measurements here.

    As the table above shows, hemp doesn’t have the best protein quality compared to some other plant proteins. However, most people don’t take hemp protein powder for the protein content alone.

    • Fiber

    One of the major reasons many people opt for some of the best hemp protein powders is their fiber content.

    Plant-based protein sources have more fiber than animal sources, and hemp in particular is packed with fiber. Most hemp powders contain between 7 and 13 grams of fiber per 30-gram serving.

    The fiber content depends partly on whether the hemp seed has been de-hulled. The hulls of the seeds contain a lot of fiber, so hemp protein powder from seeds with the hulls intact will have more fiber, but less protein.

    Hemp seed fiber is insoluble, which means it does a great job of moving material through the digestive tract. As such, high-fiber brands are often the best hemp protein powders for those suffering from constipation and other digestive issues. For this, we recommend Mighty Seed Hemp Protein Powder for its higher-than-average fiber content.

    • Omega-3 & Omega-6 Fatty Acids

    Omega-3 and omega-6 fatty acids are very important polyunsaturated fats that the body can’t produce on its own. Much like essential amino acids, these fats are termed essential fatty acids, and must come from diet.

    Omega-3 fatty acids play an essential role in brain function, anti-inflammation, heart health, and more. Deficiencies are linked to diabetes, heart disease, and other issues. Omega-6 fatty acids are primarily used for energy.

    The body needs a balance between omega-3 and omega-6 fatty acids. Unfortunately, Western diets tend to have too little omega-3 and too much omega-6, which can lead to issues such as increased inflammation.

    Hemp protein powder can be a good solution for this problem. Hemp seeds contain both of these fatty acids, with most varieties containing much more omega-3 fatty acids than omega-6. This helps tip the scales to a more balanced position.

    If you’re wanting more omega-3 fatty acids in your diet, you can’t go wrong with most hemp products. Nutiva Organic Hemp Protein is one of the best hemp protein powders for boosting omega-3 levels.

    SUMMARY

    Although other foods beat hemp when it comes to protein content, hemp protein powders contain lots of fiber and omega-3 fatty acids. These are both very important for maintaining the body’s functions.

    Omega-3 fatty acid supplement capsules
    Many people take omega-3 fatty acid capsules, but hemp protein powder is another great source.

    Hemp Protein Powder vs. Whey

    Since whey is one of the most popular protein powders, many people want to know how hemp protein powder holds up in comparison.

    Let’s get this out of the way up front: Whey is one of the highest-quality protein sources. Both in protein concentration and protein quality, there are very few food sources that can hold a flame to whey. (Casein, maybe, but not many others.)

    Here’s how hemp compares to whey on several protein quality scales (which you can read about here):

    Hemp vs. Other Plant Proteins

    Protein SourceProtein Efficiency RatioBiological ValueNet Protein UtilizationPDCAAS
    Whey Protein 3.2104921.00
    Hemp Seed Protein0.785ND0.51

    Table adapted from our protein powder guide.

    If we’re talking solely about protein density and quality, whey outperforms hemp by a fairly large margin.

    However, most people who opt for hemp protein don’t do so for its protein content alone.

    First off, hemp protein powder contains no animal products, which means it’s a great nutritional supplement for vegans. And beyond protein itself, hemp powder contains far more fiber than whey does. And whey doesn’t contain any omega-3 fatty acids.

    Simply put, whey and hemp are different nutritional supplements with different purposes.

    SUMMARY

    Whey is a better protein source than hemp, but hemp is vegan and contains other nutrients, like fiber and omega-3 fatty acids.

    Hemp Side Effects and Considerations

    While hemp protein powder is a safe nutritional supplement, there are a few considerations to bear in mind before taking it.

    Gastrointestinal Flushing

    People with low-fiber diets may experience loosening of stool when first supplementing hemp protein powder.

    As explained above, hemp protein powder is rich in fiber—more so than most other protein powders. Fiber helps to push material through the digestive tract, which can help improve digestive system health.

    However, for those with low fiber intake, the sudden introduction of fiber from hemp protein may temporarily increase frequency of bowel movements. This should normalize with continued use of hemp protein powder.

    If high fiber content is a concern, starting off with a hemp protein powder relatively low in fiber such as Navitas 100% Hemp Protein Powder might be a good idea.

    Will Hemp Protein Powder Get Me High?

    Many people wonder something along the lines of, “Hemp and marijuana are the same plant, right? Can hemp get me high?”

    Although hemp and marijuana are both varieties of cannabis, there is a major difference in their very definitions.

    Marijuana is the term for any strain of cannabis containing more than 0.3% THC by weight after being dried. THC is responsible for marijuana’s psychotropic effects—”getting high.” At levels well above 0.3% THC, this effect becomes noticeable.

    Hemp, on the other hand, is the term for any cannabis strain with less than 0.3% THC. By definition, hemp cannot make you feel high.

    Field of hemp plants growing in the mountains
    Hemp may look like marijuana at a glance, but it’s actually quite different in application.

    Will Hemp Protein Powder Make Me Fail a Drug Test?

    In a word, no.

    As explained above, the THC levels in hemp are extremely low. So low, in fact, that you would have to consume an unhealthy bulk of hemp powder before trace amounts of THC would show up on even the most sensitive tests.

    Hemp protein powder is an increasingly popular supplement, and its popularity would have been stifled early on if it resulted in failed drug tests with any frequency.

    What Is Hemp Protein Powder, Anyway?

    Hemp is the term for a category of the plant species cannabis sativa. Marijuana is also a category of this plant.

    While it’s fairly common to refer to hemp and marijuana each as a “strain,” “species,” or “genus” of cannabis sativa, that’s not accurate. As explained above, the terms “hemp” and “marijuana” are used to classify strains of cannabis with different levels of THC, the psychotropic component.

    Hemp, by the very definition, cannot contain more than trace amounts of THC (0.3% maximum). It has been used for producing both food and commercial goods (such as rope) for thousands of years, and continues to be a safe, natural health resource today.

    Whole hemp seeds with shell
    Raw hemp seeds undergo several steps to be processed into hemp protein powder.

    Production & Processing

    The manufacturing process for hemp protein powder can vary from brand to brand, but each product typically undergoes a few major steps.

    1. De-Hulling

    After the hemp seeds are harvested, the rough, protective hull is typically removed. You may see some hemp protein powders advertised as “shelled” or “de-hulled,” which is what this is referring to.

    A few brands opt not to de-hull the hemp seeds. This makes the powder more fibrous, and shifts the protein-fiber balance to be a little more fiber-heavy. This can be helpful for people with digestive issues, though the increased fiber content means the powder will be more difficult to mix into beverages.

    2. Pressing

    The de-hulled or whole hemp seeds are pressed and compacted into a pasty cake. Most manufacturers refer to this process as a “cold press,” as no added heat or chemicals are involved in this process.

    3. Removal of Fats

    Typically, manufacturers will reduce the fat content of the hemp seed cake. A sort of tumble-dry process can be used to do this.

    However, not all of the fat content can be completely removed from hemp protein powder. This has its pros and cons.

    First, the fats in question are largely the omega-3 fatty acids discussed above. These are essential for the body, and play important roles in brain health, heart health, and more.

    However, fatty acids have a limited shelf life. This is why the expiration date on hemp protein powders tends to be much shorter than that of, say, whey or casein protein powder.

    4. Powdering

    Finally, the reduced-fat hemp seed cake is ground into a fine powder. The dried, ground powder is then packaged and is ready for consumption.


    Quick Protein Overview

    Hemp aside, not sure if protein supplements are right for you? Here’s some brief information that might be helpful.

    What Proteins Are

    Proteins are the basic building blocks of the body. They’re made of amino acids, which are used for building muscle and connective tissue, as well as performing other functions necessary for life.

    There are 8 amino acids that the body can’t produce on its own but still needs. These are called essential amino acids.

    Not all protein sources are created equal. Sources that contain all essential amino acids are called complete proteins. These include most animal proteins such as whey, casein, and egg white powders, but also some plant sources. Hemp, rice, soy, and pea are good examples.

    How Protein Supplements Help

    The following information is summarized from our complete protein powder guide. Check it out for more thorough information.

    With Athletics

    • Building and Preserving Muscle Mass

    Many studies have demonstrated that drinking protein shakes in combination with exercising regularly results in increased muscle mass.15Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis16A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

    There are a few reasons for this, but one is that drinking protein after a workout has two immediate effects. First, the supply of fresh amino acids from the protein stops the body from breaking down muscle tissue. Second, the body simply creates muscle tissue at a higher rate when supplied with amino acids after a workout.17Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.18Postexercise net protein synthesis in human muscle from orally administered amino acids19Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders.20Effects of exaggerated amino acid and protein supply in man.

    • Boosting Performance and Decreasing Soreness

    Protein supplements help with more than just muscle size. Research has shown that drinking a protein shake after workouts leads to increased strength, performance levels, and one repetition max.21A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults/mfn]21Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans22Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength

    There are three major reasons behind this. First, protein supplements simply help the body produce more muscle tissue, as discussed above.

    Second, drinking protein after an intense workout helps restore muscle glycogen, a primary energy source. 23Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement24Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise25Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women26Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise

    And finally, post-workout protein also reduces muscle soreness. Since sore, damaged muscle fiber can’t perform as well as it normally could, reducing soreness results in increased performance and resultant strength gains over time. 27THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE28Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage29Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage

    SUMMARY

    Taking protein supplements can help with gaining muscle mass, boosting performance, and decreasing soreness.

    With Weight Loss

    Research has demonstrated that drinking protein shakes can help with reducing fat mass while increasing or maintaining muscle mass.30Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis31A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study32Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review

    There are a few contributing factors here. The simplest is that protein shakes are filling, and can often replace unhealthy food choices. They can help with both appetite control and responsible dietary choices.

    But beyond simple meal replacements, protein shakes help increase muscle mass, which in turns helps with burning fat.

    Even at rest, muscle consumes more calories than fat does. This means that the more muscle tissue you have, the higher your resting metabolism. And the higher your resting metabolism, the easier it is to maintain a calorie deficit and burn fat.

    SUMMARY

    Protein supplements can help with losing fat and maintaining calorie-burning muscle mass.


    Summary

    Protein supplements can be an incredibly useful tool for reaching health and fitness goals. Hemp protein powder in particular is a fantastic option for anybody who needs a clean, vegan protein boost.

    For more information on protein supplementation, see our complete protein powder guide.

    Top Pick: Navitas 100% Hemp Protein Powder

    One of the best hemp protein powders. A well-rounded organic powder brimming with protein, fiber, and omega-3 and -6 fatty acids. Great for all goals.

  • 50% protein by weight
  • Well-balanced nutrition
  • 1 ingredient
  • Best Hemp Protein Powder Overview
    Navitas Organics Hemp Powder Bag Organic Non-Gmo Gluten-Free, 32 Ounce Best Overall: Navitas 100% Hemp Protein Powder

    “A well-rounded organic powder brimming with protein, fiber, and omega-3 and -6 fatty acids. Great for all goals.”
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    Nutiva Organic Hemp Protein 15g, 48 Oz Bag Lowest Calories: Nutiva Organic Hemp Protein

    “Super low in calories without skimping on nutrients, this hemp protein powder is unmatched in its calorie-to-nourishment ratio.”
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    Manitoba Harvest Hemp Yeah! Organic Max Protein Protein Powder, Unsweetened, 32oz; with 20g protein and 4.5g Omegas 3&6 per Serving, Keto-Friendly, Preservative Free, Non-GMO Best for Athletes: Hemp Yeah! Max Protein

    “You’ll be hard-pressed to find any hemp product with more protein per serving.”
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    Evo Hemp 50% Protein Powder (1 lb) U.S. Hemp Hearts, Plant Based Protein Supported by Raw Enzymes, Omega 3s and Omega 6s Best Value: Evo Hemp Protein Powder

    “At low price per serving, this powder is easy on the wallet without skimping on quality.”
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    Mighty Seed Hemp Organic Protein & Fiber Powder, 32 Ounce Best for Your Gut: Mighty Seed Hemp Protein & Fiber

    “This is a fiber-rich, protein-packed hemp powder at a super low price. Great for dealing with digestive issues.”
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    Terrasoul Superfoods Organic Hemp Protein Powder (50% Protein), 4 Pounds Best Organic: Terrasoul Hemp Protein Powder

    “Terrasoul’s organic, super-strict sourcing and minimal processing makes some of the cleanest hemp protein powder.”
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    Bob's Red Mill Resealable Hemp Protein Powder, 16 Ounce (Pack of 4) Best for Cooking: Bob’s Red Mill Hemp Protein

    “Bob’s Red Mill hemp protein powder is a great no-nonsense powder for baking and cooking.”
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    Alaya Naturals Organic Plant Based Protein Powder - Vegan Protein Powder with Pea Protein, Hemp Protein, Spirulina - Non-GMO, USDA Organic, Vanilla Best Blend: Alaya Plant Protein Blend

    “Alaya offers an excellent hemp, pea, and rice protein blend to surpass what hemp alone can deliver.”
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