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If you’ve ever been in a supplement store, you know just how many protein powder varieties there are. And while it’s hard to choose the best protein powder out of all of them, there are ways to narrow down your choice based on your fitness goal, whether that’s losing weight, building muscle, or just maintaining your protein intake.
Here’s the good news: You don’t have to try them all, cause we already did that for you. Our team of certified nutrition coaches, registered dietitians, and competitive weightlifters has personally tested dozens of protein powders, including the best whey proteins, casein proteins, collagen proteins, and plant-based proteins for taste, solubility, and effects.
We then consulted with Laila Ouldibbat, a New York City-based registered dietitian who’s pursuing a Ph.D. in Biological Sciences, to give you our top picks for the best protein powder through evaluating factors included in our in-depth supplement testing methodology such as the following:
- Formulation: Does it have clinically recommended protein content and macro ratio?
- Ingredients: Are additional ingredients sound, or problematic?
- Third-party testing: Has it been tested for potential contaminants and banned substances? Such protein powders will have an NSF-Certified for Sport or Informed-Sport logo on their website and/or container, or do they provide Certificates of Analysis (COAs)?
- Solubility and taste: Does it mix well with the recommended amount of liquid? And how did we and other customer reviewers like the taste?
And last, but certainly not least, we also worked with an independent accredited lab, Ellipse Analytics, to test and rate more than 150 protein powders for purity and label accuracy. Ellipse Analytics analyzed each protein powder for the presence of heavy metals (such as lead and mercury), bisphenols, phthalates (both of which are chemicals found in plastic products), and pesticides (which are used for pest and weed control in the food production system). Frequent or significant exposure to these products can negatively impact your health.
After receiving the results from Ellipse Analytics, we then scored each product and chose to feature the ones that ranked in the top 50% of the samples tested. You’ll see those products designated below.
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But, before we begin, it’s important to remember that man and woman cannot survive on protein shakes alone. These supplements should be used as part of a balanced nutrition regimen to increase your protein intake, but should not make up the majority of your diet.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
The 14 Best Protein Powders, Tested by a Lab and Athletes
- Best Overall Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
- Best Clean Protein Powder: Legion Whey+
- Best Chocolate Protein Powder: Kaged Whey Protein Isolate
- Best Protein Powder for Smoothies: Sports Research Whey Isolate
- Best Plant-Based Protein Powder: Huel Complete Black
- Best Organic Protein Powder: Ora Organic Daily Superfood Plant Protein
- Best Casein Protein Powder: Transparent Labs Casein Protein
- Best-Tasting Protein Powder: Nutricost Whey Protein Concentrate
- Best Collagen Protein Powder: BUBS NATURALS Collagen Protein Powder
- Best Budget Protein Powder: Dymatize ISO 100
- Best Protein Powder for Muscle Gain: Optimum Nutrition 100% Gold Standard Whey
- Best Unflavored Protein Powder: NOW Sports Whey Protein Isolate
- Best Whey Protein Powder: Momentous Grass-Fed Whey Protein
- Best Protein Powder for Weight Loss: Ritual Essential Protein Daily Shake
Over 100 Protein Powders Tested
GGR’s product testers have personally tested over 100 protein powders, including whey protein, dairy-free formulations, collagen protein powders, and casein. We know everyone has different dietary needs and preferences, so we’ve compiled our findings into various best-in-class protein powder roundups. Check out some of them below:
- Best sugar-free protein powders, best low-cholesterol protein powders, and best protein powders without artificial sweeteners
- Best protein powder for breastfeeding and best protein powder for kids
- Best recovery protein powder
- Best soy protein powder
- Best paleo protein powder
- Best protein powder for runners
- Best protein powder for weight gain
Best Protein Powders Video Review
Compare Side By Side
 |  |  |  |  |  |  |  |  |  |  |  |  |  | |
| Transparent Labs Whey Isolate | Legion Whey+ | Kaged Whey Isolate | Sports Research Whey | Huel Black Edition | Ora Organic Plant-Based | Transparent Labs Casen | Nutricost Whey Concentrate | BUBS Collagen Protein | Dymatize ISO 100 | Optimum Whey Protein | NOW Whey Isolate | Momentous Whey | Ritual Protein | |
Rating Our expert product testers, who include certified personal trainers and coaches, use a multi-point testing methodology to determine average ratings out of 5 stars. | ||||||||||||||
| Price Per Serving | $1.99 | $2.00 | $1.46 | $1.05 | $2.50 | $2.50 | $1.99 | $0.73 – $0.99 | $1.68 | $1.79 | $1.69 | $0.66 – $1.38 | $2.70 | $2.66 |
| Protein Per Serving | 28 g | 22 g | 25 g | 25 g | 40 g | 21 g | 25 g | 25 g | 18 g | 25 g | 24 g | 25 g | 20 g | 20 g |
| Type | Whey protein isolate | Whey protein | Whey isolate | Whey isolate | Pea and rice protein | Pea and rice protein | Casein protein | Whey concentrate | Bovine collagen peptide | Hydrolyzed whey isolate | Whey protein | Whey isolate | Whey isolate | Pea protein |
| Third-party Tested? | — | — | ||||||||||||
| Calories Per Serving | 130 | 100 | 120 | 140 | 400 | 120 | 120 | 130 – 150 | 70 | 120 | 120 – 130 | 110 | 90 | 115 |
| Flavors | 8 flavors | 17 flavors | 5 flavors | 2 flavors | 9 flavors | 4 flavors | 1 flavor | 5 flavors | Unflavored | 13 Flavors | 20+ flavors | Unflavored | 3 flavors | 1 flavor |
Best Overall Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
Good for: Those who want a protein powder free of artificial ingredients
Our testers love Transparent Labs 100% Grass-Fed Whey Protein Isolate because we know exactly what’s in it, and almost every flavor we’ve tried is a 5 out of 5 on taste. Yes, it’s a little more expensive than other protein powders but you get what you pay for.
With delicious flavors like Cinnamon French Toast, Mocha, and Milk Chocolate, Transparent Labs 100% Grass-Fed Whey Protein Isolate will appeal to all types of taste buds. Most importantly, our top overall protein powder is essentially pure protein, with 28 grams coming from the macronutrient responsible for building muscle and increasing satiety1 (the feeling of being full). There’s just one gram of carbohydrates and zero grams of fat in most flavors, making it a great option for anyone whose main focus is protein intake.
We like Transparent Labs for those looking to build muscle, lose weight, or maintain optimal health.
Anthony O’Reilly, a certified personal trainer and former GGR Performance Editor, loves it because it tastes great—customer reviews state the eight year-round flavors are all delicious, but he couldn’t help snagging the limited edition Peppermint Hot Chocolate flavor. “This is something I’d put out for Santa Claus if he drank protein shakes instead of milk, though I would’ve liked the peppermint flavor to be a little more apparent,” Anthony says. “Still, it gets a 5 out of 5 on taste. I hope they bring this back next holiday season.”
Laila Ouldibbat, R.D., loves Transparent Labs whey isolate because it’s a clean product, starting with the grass-fed and hormone-free cows who help make the milk from which the whey protein isolate is extracted. Whey protein isolate is protein that’s been filtered to remove lactose from the product, which not only allows those with dairy sensitivities to consume it with few issues but also creates a lower-fat product.
Laila also likes the short ingredient list—there are only five—and the fact that it’s free of dyes, preservatives, or fillers, which granted the formulation a 4.5 out of 5 on our rating metric. It’s not a significant source of vitamins and minerals, which shouldn’t be a problem if you’re getting those vital nutrients from other food sources.
And if you’re an athlete, you’ll be happy that Transparent Labs products have been checked by Informed Sport for any banned substances. GGR also enlisted Ellipse Analytics, an independent accredited lab, to test Transparent Labs’ whey isolate. It ranked as an Above Average product overall, meaning it passed our rigorous quality screen for both protein content and purity. Check out what purity really means in our Independent Supplement Testing Glossary.
Read our full Transparent Labs Protein Review for the rest of our thoughts on this product.
| Price | $1.99 per serving/$59.99 per container |
| Flavors | 14 |
| Servings per container | 30 |
| Calories Per Serving | 120-150, depending on the flavor |
| Protein per serving | 28 g |
| Protein source | Whey protein isolate |
| Sweetener(s) | Stevia extract |
| Third-party tested? | Yes |
Best Clean Protein Powder: Legion Whey+
Good for: Anyone who’s looking for a high-quality protein without unnecessary ingredients
Legion Whey+ is a clean, sustainable protein powder that also is macro-friendly and a great option for anyone looking for a clean protein supplement. Many of our testers have bought this with their own money because they love the taste and easy mixability.
What our tester says:
“It tastes like the milk at the bottom of a bowl of Cinnamon Toast Crunch.”
If you’re looking for one of the best clean protein powders, check out Legion Whey+. Available in a wide variety of flavors, this third-party tested powder has become a favorite of ours, and we appreciate that each serving has a balanced macronutrient profile that contains no artificial sweeteners or fillers—what the brand calls, “Unnecessary junk.”
GGR Senior Director of Content and competitive weightlifter Kate Meier has been using Legion Whey+ for a month. “The Vanilla option is perfect for my morning fruit smoothie because it adds a hint of flavor and gets me more than 20 grams of protein,” she says.
Beyond smoothies, the GGR team has tried several flavors of Legion Whey+ and found most, if not all to be very tasty. Anthony O’Reilly, a certified nutrition coach and former GGR Performance Editor, awarded the Cinnamon Cereal flavor a 5 out of 5 on taste and says it tastes like the milk at the bottom of a bowl of Cinnamon Toast Crunch.
Legion Whey+ contains no artificial ingredients ingredients and is tested by Labdoor, a third-party laboratory that ensures supplements are free from heavy metals and banned substances. In other words, athletes and those looking to prioritize all-natural supplements can take this clean protein powder with peace of mind knowing it’s antibiotic-free, hormone-free, GMO-free, and sugar-free. Those are just some of the reasons we named it our best overall protein powder.
GGR’s own independent testing with independent accredited lab Ellipse Analytics also found that Legion Whey+ scored in the top half of the 150 protein powders we tested for label accuracy and purity, achieving an overall Meets Standard rating. This testing checks for things like bisphenols and phthalates (chemical compounds used to make plastics), which may be harmful for immune and reproductive health3. You can learn more about these purity metrics in our Independent Supplement Testing Glossary.
Legion also has a Truly Grass-Fed certification, which means the cows that produced the dairy from which the protein was made spent most of their time grazing on grass in open fields—you know, the way nature intended.
As far as nutrition, Legion hits it out of the park. The exact macronutrient makeup varies by flavor, though you can expect anywhere from 22 to 24 grams of protein with a modest amount of carbs and fat.
The only negative thing about this protein powder is its $2.00 per serving cost, which falls at a 3.5 out of 5 on our scoring metric. And while it doesn’t have an Informed Choice or NSF Certified for Sport certification, it is third-party tested by Labdoor for harmful and banned substances.
Learn more in our Legion whey protein review, or watch our Legion Whey+ video review.
| Price | $2.00 per serving/$59.99 per container |
| Flavors | 16 |
| Servings per container | 30 |
| Calories Per Serving | 100-130, depending on the flavor |
| Protein per serving | 21-23 g, depending on the flavor |
| Protein source | Whey protein isolate |
| Sweetener(s) | Ovasweet (Stevia extract, Dextrin) |
| Third-party tested? | Yes |
Best Chocolate Whey Protein Powder: Kaged Whey Protein Isolate
Good for: Anyone who is looking for high-quality protein with a good chocolate flavor
Kaged Whey Protein Isolate is a fast-digesting protein powder with 25 grams of protein and just one gram of sugar per serving. Available in three flavors, we highly recommend Kaged if you’re a choco-holic.
Yes, most of the protein powders on this list are whey protein and have a chocolate flavor option, but Kaged Nutrition Whey Protein Isolate stands out.
Nicole Davis, GGR Director of Content and a certified nutrition coach, likened the Chocolate flavor to “one of those Carnation instant breakfast mixes” and gave it a perfect 5 out of 5 for taste.
However, be warned, solubility might be an issue, so you may want to use a blender if you go with this protein. “It’s clumpy just mixed in a shaker (even with the ball),” says Nicole, who rated the mixability a 3.5 out of 5. She said there were some clumps remaining even after a vigorous shake.
Kaged Whey Isolate uses a special type of protein that’s more easily digestible. Unlike other powders that solely contain whey protein isolate, Kaged has ProHydrolase13 for improved protein absorption and muscle recovery. It’s also a clean product with minimal ingredients, which is what we and many other people like to see in a whey protein powder. You get 25 grams of protein per 31-gram scoop, so it’s mostly protein (it has under a gram of fat and only two to three grams of carbs).
Kaged products are Informed Sport certified, so athletes can use them with the peace of mind that they’ve been checked for banned substances. GGR also tested Kaged’s whey isolate using Ellipse Analytics, an independent accredited lab, for label accuracy (protein content), as well as purity (heavy metals, bisphenols, phthalates, and pesticides). It scored as Meets Standard overall, which means that it passed our rigorous quality screen. This protein powder scored especially well (in the top 10%) for bisphenols (chemicals often found in plastic products), phthalates (also found in plastics), and pesticides—meaning it has very low levels of each. If you’re curious about what all of these purity metrics really mean, check out our Independent Supplement Testing Glossary.
For more about this protein powder, check out our full Kaged whey protein isolate review.
| Price | $1.36-$1.80 per serving/starts at $43.99 per container |
| Flavors | Chocolate, Vanilla, Chocolate Peanut Butter |
| Servings per container | 25/44 |
| Calories Per Serving | 100-120, depending on the flavor |
| Protein per serving | 25 g |
| Protein source | Whey protein isolate |
| Sweetener(s) | Stevia, sucralose |
| Third-party tested? | Yes |
Best Protein Powder for Smoothies: Sports Research Whey Isolate
Good for: Those looking for a tasty way to add high-quality protein to their smoothies
Sports Research whey protein isolate has 25 grams of protein per serving and just 150 calories. It’s third-party tested, too. Although there are only two flavors available, our testers think it’s worth a try.
What our tester says:
“There’s no weird aftertaste, and I had zero issues with bloating after drinking it.”
Looking to level up your smoothie game? Look no further than Sports Research Whey Isolate — a longtime favorite protein powder among the GGR squad for a multitude of reasons.
First and foremost, we love the formulation. With a short ingredient list that’s non-GMO, gluten-free, soy-free, each serving contains 140 calories and 25 grams of protein. Sweetened with Steviol glycosides (a low-calorie natural sweetener derived from the stevia plant), our team gave the formulation a rating of 4.5 out of 5. This protein powder is also third-party tested by Informed Choice, which earns it a perfect rating for third-party testing.
Secondly, both of our expert testers enjoyed the taste of Sports Research Whey Isolate Dutch Chocolate. Former performance editor Anthony O’Reilly, CNC, CPT said, “It tasted like instant hot cocoa, which isn’t a bad thing! I wouldn’t mind having this at a bonfire with some marshmallows. It’s also free of that protein aftertaste.”
Meanwhile, although it wasn’t the best chocolate protein she’s ever had, GGR Managing Editor Amanda Dvorak said she’d consider buying it herself since it’s not super sweet or overly chocolate-y. Overall, our team rated the taste 4.5 out of 5.
If you’re not a fan of chocolate, you can go with Creamy Vanilla, which is a great way to add a boost of high-quality protein to your smoothie. Simply mix in a scoop with frozen fruit, ice, and water, and blend away until it’s ready to drink.
Amanda went the traditional shaker bottle route, noting a “super smooth texture when you drink it.” However, there was some settling at the bottom after she let it sit for a while. Overall, though, she rated the solubility 4 out of 5.
To put the cherry on top of the proverbial smoothie, Sports Research Whey Isolate only costs $1.31 per serving on Amazon. That’s great bang for your buck, leading to a perfect price score of 5 out of 5.
If you’re not a fan of chocolate or vanilla, Transparent Labs 100% Grass-Fed Whey Isolate has 15 great flavors to choose from.
| Price per serving | $1.31 |
| Flavors | Creamy Vanilla, Dutch Chocolate |
| Servings per container | 26 |
| Calories per serving | 140 |
| Protein per serving | 25 g |
| Protein source | Whey protein isolate |
| Sweetener(s) | Steviol glycosides |
| Third-party tested? | Yes, Informed Sport |
Best Plant-Based Protein Powder: Huel Complete Black
Good for: Anyone looking for a plant-based protein powder that works as well as whey
Huel Complete Protein Powder Black Edition is a nutritionally complete meal replacement shake powder, containing 400 calories per serving along with up to 41 grams of protein in all of the nine flavors. Fat, carb, and fiber content varies by 1 to 3 grams across flavors, but you can expect to find a healthy serving of unsaturated fats, complex carbohydrates, and fiber in each shake.
What our tester says:
“Its a far thicker shake than others I’ve tested, but I actually appreciate the consistency given that it’s designed to be a full-blown meal replacement shake. It’s more filling this way, at least, in my head.”
We’ve tested more than 20 types of plant-based protein powders, and Huel Black Edition is one of our top choices due to the superior macronutrient profile and taste. This is more of a meal replacement-type protein shake, rather than one that’s used as a post-workout snack, and it’s packed with 400 calories and 40 grams of protein. It gets a 5 out of 5 on formulation.
You’re getting 18 grams of fat and 25 grams of carbs (8 grams of which are fiber, so this could be good for vegan strength athletes looking for a high-protein plant-based meal idea or someone who need an on-the-go breakfast. It’s also chockful of vitamins and minerals, which are “vital for maintaining health and preventing diseases throughout life,” according to the National Center for Biotechnology Information4. “While whole foods should be the primary source of micronutrients, supplementation is necessary in certain cases.”
One small warning: Huel gives you 9 milligrams of iron, which is one of the few micronutrients that could cause health issues, such as organ damage5, if consumed in excess. Iron requirements differ from person to person based on their physical activities and assigned sex, but 9 is very close to the upper limit for many teenage and adult people. The good thing is, most plant-based foods are low in iron so this will only be a concern if you’re not truly vegan.
We’ll be honest, most of our testers aren’t the biggest fans of vegan protein powders. That said, the Cookies and Cream flavor of Huel Black Edition won over regular dairy drinkers. “The best was adding it to my coffee,” Brittany Combs, former GGR social media manager and a busy mom of three, says in her Huel review. “It was very sweet, but not too sweet, just the right amount of sweet.”
This is not a budget-friendly protein powder. You only get 17 servings, and the price-per-serving comes can be as high as $3.41 ($2.74 if you put it on a monthly subscription. But again, this isn’t meant to be used every day like a typical protein powder. You’re going to use this on days you need to get out the door and into your car as quick as possible. Just shake two scoops with water and you have a meal that will fill you up til lunch.
| Price | $2.50-$3.41 per serving (less if placed on subscription)/$42.50-$58.00 per container (less if placed on subscription) |
| Flavors | Vanilla, Strawberry Shortcake, Salted Caramel, Chocolate, Coffee Caramel, Cinnamon Roll, Banana, Cookies & Cream, Unflavored & Unsweetened |
| Servings per container | 17 |
| Calories Per Serving | 400 |
| Protein per serving | 40 g |
| Protein source | Pea protein, flaxseed, brown rice protein |
| Sweetener(s) | Organic Coconut Sugar |
| Third-party tested? | Not by an independent lab, though company seems committed to and transparent about regular inspections of ingredients and products. |
Best Organic Protein Powder: Ora Organic Daily Superfood Plant Protein
Good for: Those who prefer organic supplements and don’t mind a plant-based option
Ora Superfood Plant Protein combines a vegan protein and greens blend. Each serving has at least 21 grams of protein, 3 servings of greens, and digestive enzymes. Every single batch is third party tested for quality. Customer reviews are largely positive, customers like the high quality ingredients. There were mixed reviews on the taste including multiple complaints about the stevia aftertaste.
As is the case with any of the best organic protein powders, the Ora Organic Daily Superfood Protein bears the USDA Organic seal that states it’s free of synthetic or genetically-modified organisms (GMOs). It leads the pack because of what’s inside, mainly a superfoods blend for increased vitamin and mineral intake and an enzyme blend to help with digestion.
Regarding the vitamins and minerals, researchers have found that micronutrient intake had a direct correlation6 in overall health and for weight loss because you need certain amounts to carry out bodily processes and maintaining a healthy immune system.
Certified nutrition coach and GGR performance editor Anthony O’Reilly says he’s not sure if it’s the digestive enzyme blend, but he had no bloating or gas after trying Ora Organic’s Vanilla Chai flavor. He rated the taste a 4 out of 5. “It was more chai-flavored than anything else, and I typically like my chai with a little more spice,” he says. “I still think this would be great in an iced coffee or with almond milk.
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Regarding solubility, he says mixing it was a breeze. “Absolutely no clumps, which is surprising since it’s a two-scoop serving,” Anthony says. “Took about 10 to 15 seconds of shaking.”
Let’s talk about price. At $1.99 per serving, it gets a a 1 out of 5 on cost. You’re also only getting 20 servings per tub, so if you’re someone who wants to use protein powder every day it might not be the best choice.
| Price | $1.99 per serving ($1.79 if placed on subscription/$39.99 per container ($35.99 if placed on subscription) |
| Flavors | Vanilla, Chocolate, Vanilla Chai, Unsweetened |
| Servings per container | 20 |
| Calories Per Serving | 120-130 (varies by flavor) |
| Protein per serving | 22-23 g per serving (varies by flavor) |
| Protein source | Organic pea protein, organic rice protein |
| Sweetener(s) | Monk fruit, stevia |
| Third-party tested? | Yes |
Best Casein Protein Powder: Transparent Labs Casein Protein
Good for: Those who are looking for a filling protein powder
Transparent Labs Casein Protein provides 25 grams of protein per scoop and is extremely popular among users. This grass-fed protein powder is ideal for nighttime use, especially if you’re looking to maximize muscle growth and recovery.
Casein protein powder is one of the best protein powders for weight loss because it digests slower than whey protein or any plant-based protein types, meaning it keeps you fuller for longer and can help you more easily achieve the caloric deficit8 that’s necessary to achieve weight loss.
Transparent Labs is our favorite casein powder because it tastes great and is more easily mixed into liquid than other options (casein is naturally thicker than whey). You can read our full thoughts on this product in our Transparent Labs casein protein review, but here are the highlights.
“Unlike with most casein powders, I don’t find it particularly difficult to break up all the clumps with this one,” says certified sports nutrition coach and former GGR senior staff writer Amanda Capritto, who scored the solubility a 4.5 out of 5.
Amanda has tried dozens of protein powders—including many on our best casein protein powder list—and it’s rare that she awards a 5 out of 5 on taste—but she did for this protein powder. “This stuff tastes damn near like Jell-O chocolate pudding out of the little plastic tubs,” she says. “I actually crave this.”
She normally uses it to create a protein pudding, which you can make by adding splashes of liquid (preferably milk) and mixing until all the powder is incorporated and it reaches your desired consistency. You can also make a thick shake with casein protein, although we definitely recommend the pudding option.
Beyond this casein’s yummy taste and consistency, it rated highly in our independent testing as well. GGR worked with independent and accredited lab Ellipse Analytics to test more than 150 protein powders for label accuracy and purity, and Transparent Labs’ casein was rated as Meets Standard overall. This means it’s in the top 50% of samples we tested and has passed our strict quality screen. Our independent supplement testing glossary provides more information about what we tested for and why.
| Price | $1.99 per serving/$59.99 per container |
| Flavors | Chocolate |
| Servings per container | 30 |
| Calories Per Serving | 120 |
| Protein per serving | 25 g |
| Protein source | Grass-fed micellar casein |
| Sweetener(s) | Stevia extract |
| Third-party tested? | Yes |
Best-Tasting Protein Powder: Nutricost Whey Protein Concentrate
Good for: People looking for a protein powder they look forward to taking every day
Nutricost Whey Concentrate contains 25 grams of high-quality whey protein concentrate per serving and is available in five flavors. It’s gluten-free, non-GMO, manufactured in a GMP-compliant facility, and third-party tested. Our team thoroughly enjoyed the taste, which is one of the most important factors when evaluating a protein powder.
To give you an idea of how tasty Nutricost Whey Protein Concentrate is, GGR Senior Director of Content Kate Meier gave the Chocolate Peanut Butter a 5 out of 5—and she doesn’t like peanut butter. “It was there, but it doesn’t overpower the chocolate,” she says in her Nutricost Whey Protein Concentrate review. “I really, really liked it.”
The weightlifting coach gave it a 5 out of 5 on solubility, too, noting the shake became super creamy, especially when mixed with milk.
Nutricost has a lot more than being the best-tasting protein powder going for it. It’s a high-quality protein that contains key nutrients that have been shown to help with building muscle mass. “Twenty-five grams of protein is plenty to stimulate muscle protein synthesis for building and repairing muscle mass,” explains Perry Nix, R.D. We did dock one point in the formulation category because of the artificial ingredients in some flavors of Nutricost Whey Concentrate, but it still earns a solid 4 out of 5.
At about $1.00 per serving, Nutricost Whey Concentrate is super wallet-friendly, giving it a 5-out-of-5 rating for price.
Athletes will be happy to know that Nutricost is third-party tested, though it’s not my a major lab so we’re giving it a 4 out of 5 in the transparency category.
On digestion, we rated it a 4.5 out of 5. Kate says her partner, who typically can’t eat dairy, experienced no issues but certified personal trainer Amanda Dvorak says she felt slightly bloated afterwards. “I’ve noticed the same thing with any other whey concentrate I’ve had, so it’s not unique to just this on,” she says.
As a reminder, whey protein concentrates contain much more lactose than whey protein isolates, so it might not be the best choice for those with dairy sensitivities.
| Price | $0.87 – $1.28 per serving (depending on container)/starts at $31.95 per container |
| Flavors | Chocolate Peanut Butter, Chocolate, Strawberry Milkshake, Unflavored, Vanilla |
| Servings per serving | Approx. 60 |
| Calories Per Serving | 130-150, depending on the flavor |
| Protein per serving | 25 g |
| Protein source | Whey protein concentrate |
| Sweetener(s) | Sucralose |
| Third-party tested? | Yes |
Best Collagen Protein Powder: BUBS Naturals Collagen Protein Powder
Good for: Anyone who’s looking after their hair and nail health in addition to their protein intake
BUBS Naturals Collagen Protein is a collagen protein powder for people on the move. Not only does it mix well with most liquids, but it can also be purchased in travel packets for convenience. This collagen supplement is also certified by NSF Sport, the official third-party certification for the U.S. Anti-Doping Agency (USADA).
Collagen has become a bit of a buzzword in the fitness industry lately, but the Transparent Labs Grass-Fed Collagen Hydrolysate is anything but buzz. “[Collagen is] good for someone who is not only looking for increased protein intake but also considering skin, joint, bone, hair health9,” says registered dietitian Laila Ouldibbat.
There are two types of collagen found in this protein powder: Type I and Type III. “Type I is the type of collagen for preserving the levels of collagen in your skin, hair, or nails,” Laila says. It’s also a major component of the tendons, organs, and bones.
“Type III is generally found in reticular fibers, such as in the bone marrow,” she adds. “It’s usually found alongside Type I collagen in the body.”
There are 18 grams of protein per scoop and 20 grams of bovine collagen peptides in BUBS Collagen Peptides. It should be noted, however, that collagen protein is an incomplete protein, meaning it doesn’t contain one of the essential amino acids needed for muscle protein synthesis9. In this case, it’s tryptophan, of which there are zero milligrams.
Laila says the collagen can be used like any other protein powder to increase satiety (being full)1 and may also help with joint pain, bone health, and lean muscle growth9.
Kate Meier, GGR’s Senior Director of Content and a certified personal trainer, praised the undetectable taste of this unflavored collagen protein powder. “It’s not noticeable at all in my coffee,” she reported, giving it 5 out of 5 stars for taste.
In our BUBS NATURALS Collagen Protein review, Kate shared some concerns with solubility, but noted this is a product she’d still continue using. “It dissolves pretty well in coffee. You can see some floaties around, and when mixed in a cup of cold water, some sediment remains at the bottom. But I would still drink this every day,” she commented. She gave it 4 out of 5 stars for solubility.
Another bonus of BUBS collagen peptides? In our independent testing with Ellipse Analytics, where they tested 150 protein powders for label accuracy and purity, this product was rated as Meets Standard overall, meaning it was in the top 50% of samples we tested. Check out our Independent Supplement Testing Glossary for more information on what we tested for.
| Price | $46 for 20-oz container ($1.64 per serving) |
| Flavors | Unflavored |
| Servings per container | 28 (for the 20-oz container) |
| Calories Per Serving | 70 |
| Protein per serving | 18 g |
| Collagen per serving | 20 g |
| Protein source | Collagen |
| Sweetener(s) | N/A |
| Third-party tested? | Yes |
Best Budget Protein Powder: Dymatize ISO 100
Good for: A wildly mixable protein powder for a low price
Available in 13 different flavors that will satisfy a wide range of taste buds, Dymatize ISO 100 is stacked with 25 grams of protein, including 5.5 grams of BCAAs and 4.4 grams of glutamine designed to enhance muscular growth and recovery. However, keep in mind that it’s sweetened with sucralose, and some flavors contain artificial ingredients.
At around a dollar per serving—depending on the size and flavor you choose—Dymatize ISO 100 is one of the most affordable protein powders available and gets a 5 out of 5 on our pricing scale. A long-standing company in the supplement industry, Dymatize has had to update their proteins and other supplements to keep up with healthier trends in the fitness world, and for the most part, ISO 100 hits the mark.
Dymatize uses 100% whey protein isolate for their protein powder, which helps keep the protein per serving high and the fat and carbohydrate content low. Furthermore, Dymatize uses hydrolyzed whey isolate. Hydrolyzed whey protein powder is further processed to break down the whey moreso, allowing for easier digestion and better absorption,10 too.
Plus, it helps with its solubility, mixing incredibly well with water or milk, earning it a 4.5 out of 5 for solubility. “With just a shaker bottle and a mixing ball, it mixed completely and I had no chunks or bits in my shake,” adds GGR product tester and certified personal trainer Amanda Capritto.
Dymaitze ISO 100 comes in over a dozen flavors, including some neat collaborations with brands like Dunkin’ or Post Fruity Pebbles. GGR Everything Lead Reviewer Lindsay Scheele appreciates the nostalgia of the Fruity Pebbles flavor, saying, “It is so good…I’ve made a protein ice cream with it, and it’s been a nice little treat for me.” She does note, however, that it’s sweet—very sweet—so it may not be everyone’s cup of tea.
Amanda tried the Gourmet Chocolate, and she says the flavor (and texture) was very dependent on the liquid it was mixed in. She recalls, “It was a little thin with water; I like it, but it’s nothing different from other chocolate protein powders. With milk, though, it tasted and felt more rich.” She rates the taste a 3.5 out of 5.
With 25 grams of hydrolyzed whey protein isolate and just a gram or two of fat and carbohydrates (depending on the flavor), Dymatize ISO 100 gets a 4 out of 5 for its formulation. We deducted a point though, mostly because there may be some ingredients that people may want to avoid. Many flavors, though not all, contain the artificial sweetener sucralose, and some other artificial ingredients are present in some flavors, such as dyes in the Fruity Pebbles powder.
Dymatize ISO 100 is third-party tested and Informed Choice certified, meaning athletes can feel confident that the protein powder is free of banned substances. GGR also performed its own third-party testing with independent, accredited lab Ellipse Analytics, and the ISO 100 in Gourmet Chocolate was rated as Meets Standard overall, meaning it passed our quality screening and scored marks in the top half of all protein powders tested.
Check out our full Dymatize ISO 100 review.
| Price | As low as $1.00 per serving (depends on size and flavor) |
| Flavors | Cinnamon Cereal, Strawberry, Fudge Brownie, Chocolate Peanut Butter, Cookies and Cream, Gourmet Vanilla, Gourmet Chocolate, Dunkin’ Cappuccino, Dunkin’ Mocha Latte, Dunkin’ Glazed Donut, Fruity Pebbles, Cocoa Pebbles, Pebbles Birthday Cake |
| Servings per container | Ranges from 20 to 76 servings |
| Calories per serving | 110-120 |
| Protein per serving | 25 g |
| Protein source | Hydrolyzed whey protein isolate, whey protein isolate |
| Sweetener(s) | Stevia and sucralose (not all flavors contain sucralose) |
| Third-party tested? | Yes, Informed Choice |
Best Protein Powder for Muscle Gain: Optimum Nutrition 100% Gold Standard Whey
Good for: Supporting muscle growth
Optimum Nutrition Gold Standard 100% Whey is a team favorite for its budget-friendly prices and taste. Our team has tried multiple Optimum Nutrition flavors, and every one is ranked a 4 or 5 out of 5.
Optimum Nutrition’s 100% Gold Standard Whey Protein is easily the most affordable protein powder we’ve tried, and it also happens to be a great option if you’re looking for one of the best protein powders for muscle gain.
Laila Ouldibbat, R.D., is a fan of this protein powder for multiple reasons. For one, it contains 24 grams of protein per serving, which is just about the research-backed amount11 per meal for an average-sized person to help build lean muscle, from a mix of protein sources (whey isolate and concentrate and hydrolyzed whey protein) that comes from hormone-free cows. It also contains 5.5 grams of branched-chain amino acids (BCAAs) in support of improved muscle endurance and recovery.
Certified personal trainer and GGR Head of Content Nicole Davis has tried multiple flavors and awarded all of them a 5 out of 5 for taste. “I ordered Delicious Strawberry and it’s amazing,” she says. “I wouldn’t have normally picked this flavor but my husband said this was his favorite protein back in the day and it didn’t disappoint. Even my kids liked it.”
Nicole noted it mixed well in her morning smoothie but that it was very thin compared to other protein powders. Don’t like strawberries? No worries, we tried multiple Optimum Nutrition protein powders to find the best Optimum Nutrition flavor.
It should come as no surprise that a budget-friendly protein powder comes with artificial sweeteners like sucralose and thickeners (that’s how they’re able to make it so affordable), but there’s a lot to like about Optimum Nutrition Gold Standard. For one, there are more than 20 flavors that are beloved by Amazon customer reviewers and our expert product testers.
Also, we tested four flavors of Optimum Nutrition Gold Standard 100% Whey with independent accredited lab Ellipse Analytics for label accuracy and purity, which includes heavy metals, bisphenols, phthalates, and pesticides, and all met our quality screen (Read more on this in our Independent Supplement Testing Glossary). The Vanilla Ice Cream flavor in particular was rated as Excellent, meaning it was in the top 10% of samples that we tested.
Read out Optimum Nutrition 100% Whey Gold Standard Review for a deep dive.
| Price | $1.08-$1.66 (depending on flavor and container size)/starts at $33.99 per container |
| Flavors | 17 |
| Servings per container | 28-70 |
| Calories Per Serving | 120-130 |
| Protein per serving | 24 g |
| Protein source | Whey protein isolate, whey protein concentrate, hydrolyzed whey protein |
| Sweetener(s) | Sucralose |
| Third-party tested? | Yes |
Best Unflavored Protein Powder: NOW Sports Whey Protein Isolate
Good for: Anyone looking for an allergen-free and/or unflavored protein powder
NOW Sports Whey Protein Isolate is an unflavored protein which delivers 25 grams of protein per serving, along with a good profile of BCAAs. This is a great budget-friendly option if you’re not concerned about taste.
Now Sports Nutrition Whey Protein Isolate contains two ingredients: whey protein isolate and a minimal amount of sunflower lecithin emulsifier (which prevents the protein from separating). That’s it. No flavorings or artificial sweeteners, though GGR Staff Writer and certified personal trainer Lauren Strong detected a “whey taste,” which she says is neither good nor bad.
“Blended just like you would want a protein powder to—no clumps, not too thick or thin,” Lauren says in her NOW Sports Whey Protein Isolate review. “Pretty decent all around.” She landed on a 4 out of 5 for taste and a perfect 5 out of 5 for solubility—aka no chunks in your morning protein smoothie.
Laila Ouldibbat, R.D., noted that the powder is free of most notable allergens, including corn, egg, soy, and is gluten-free. It’s also safe for those who follow kosher and halal lifestyles, which she says is “extremely rare” in protein powders.
She also likes that the company is very transparent in listing the protein powder’s amino acid content, including non-essential amino acids (amino acids that don’t need to be obtained through diet because our body creates enough of them on its own) and branched-chain amino acids, which may help reduce muscle fatigue1.
Each 28-gram scoop delivers 25 grams of protein and less than a gram of fat and carbs. Now Sports only gives you 19 servings in the 1.2-pound tub, which comes out to about $1.31 per serving. We usually like to see at least a month’s worth of protein in each tub, but we can’t complain much about the price, which is why we named it our budget pick for the best unflavored protein powder.
| Price | $0.66-$1.38 (varies by size)/starts at $28.61 per container |
| Flavors | Unflavored |
| Servings per container | 19-162 |
| Calories Per Serving | 110 |
| Protein per serving | 25 g |
| Protein source | Whey protein isolate |
| Sweetener(s) | None (in unflavored option) |
| Third-party tested? | Yes |
Best Whey Protein Powder: Momentous Grass-Fed Whey Protein
Good for: Anyone who is looking for high-quality whey protein
If you are willing to pay a premium price for a high-quality grass-fed whey protein, the Momentous brand is a solid choice. It is cold-pressed and put through a micro-processing filtration that’s supposed to preserve the protein’s amino acid profile. While we cannot confirm that, we know it tastes darn good and did not upset any stomachs during testing.
Yes, most of the protein powders on this list are whey protein, but Momentous Grass-Fed Whey Protein uses a special type of protein that’s more easily digestible. Unlike other powders that solely contain whey protein isolate, Momentous has ProHydrolase12 for improved protein absorption and muscle recovery—and that’s what pushes it over the edge.
Additionally, whey protein isolate is more easily digestible than whey protein concentrate, which has more lactose in it. Momentous also uses grass-fed dairy that has higher concentrations of antioxidants and omega-3 fatty acids compared to grain-fed dairy, and they source the dairy from European cows that have not been given antibiotics or growth hormones.
Certified personal trainer and New York City native Anthony O’Reilly says the Momentous Grass-Fed Whey vanilla protein powder reminds him of his childhood ice cream cone, Mister Softee, and rated it a 5 out of 5 on taste. “It tastes like natural vanilla and nothing is artificial-tasting about it,” he says.
Caine Wilkes, a GGR Senior Staff Writer and Olympic weightlifter who competed at the 2020 Tokyo Olympics scored it a 4 out of 5. “With milk, the flavor reminded me of vanilla bean ice cream,” he says.
Both expert testers agreed the solubility is a 5 out of 5. “It’s incredibly smooth,” Anthony says. “I’ve mixed this with a straw and there were no lumps left behind.”
We’ll be very transparent and warn you that this is an expensive protein powder—a 25-serving container costs nearly $60, though you can save 10% by putting it on a subscription plan. Is it worth it? Yes, but in the same way a ribeye steak is worth it so long as you have the budget for it, or you’re someone who enjoys the best-of-the-best.
For one, as we found with our testing of 150 protein powders done by Ellipse Analytics, an independent accredited lab, Momentous Essential Whey was rated as Meets Standard overall. This means that it’s in the top 50% of all samples we tested and passes our strict quality screen.
Read more about this in our Independent Supplement Testing Glossary.
This whey protein isolate, which contains less lactose than whey protein concentrate, comes in three flavors: Unflavored, Chocolate, and Vanilla. Want to read more about this protein powder option? Check out our Momentous Essential grass-fed whey protein review.
| Price | $2.19 per serving/$54.95 per container |
| Flavors | Unflavored, Chocolate, Vanilla |
| Servings per container | 25 |
| Calories Per Serving | 90-100, depending on the flavor |
| Protein per serving | 23.3 g |
| Protein source | Whey protein isolate |
| Sweetener(s) | Stevia |
| Third-party tested? | Yes |
Best Protein Powder for Weight Loss: Ritual Essential Protein Daily Shake
Good for: Those who want a high-quality vegan protein powder
Ritual’s Essential Protein Daily Shake has 20 grams of protein per serving and 150 milligrams of chlorine (to support brain and nervous system function).
What our tester says:
“I tried this two ways – in a blender cup with water, and in a smoothie with strawberries and blueberries. Even just with water, this has a nice taste.”
With only 115 calories per serving, Ritual Essential Protein Daily Shake is a great option if you’re looking for a protein powder that can help support your weight-loss efforts. Available in just one flavor (Vanilla), you can mix it into Greek yogurt or simply toss a scoop in your favorite shaker bottle for a lower-calorie, high-protein snack to satisfy your cravings.
Of course, plant-based protein powders often have the disadvantage of being low in certain types of amino acids—case in point, pea protein lacks enough methionine to be considered a “complete” protein source (a protein with all nine essential amino acids needed for muscle growth). Ritual Essential Protein Daily Shake gets around this problem by adding more methionine to the powder, providing 20 complete grams of protein per serving.
GGR Senior Director of Content and weightlifting coach Kate Meier has been using Ritual Essential protein in her morning smoothies that has blueberries, strawberries, and one serving of this vanilla protein powder. “The taste is definitely detectable, but not overly strong,” Kate says in our Ritual Protein Powder review, scoring it a 4 out of 5 on taste.
Kate and Kathleen, another one of our expert product testers, rated the solubility a 5 out of 5. “This has a shockingly great consistency,” Kate says.
Both testers also said the pouch sometimes gets powders stuck in the grooves near the top, which makes closing the bag a struggle.
Ritual only has one flavor as of this writing, and as a subscription-based company, they don’t allow you to just order one container. However, there’s a 30-day money-back guarantee. On the bright side, you’ll never have to worry about running out of protein powder.
| Price | $2.93 per serving/$44 per container |
| Flavors | Vanilla |
| Servings per container | 15 |
| Calories Per Serving | 115 |
| Protein per serving | 20 g |
| Protein source | Pea protein |
| Sweetener(s) | Fermented sugarcane, organic monk fruit |
| Third-party tested? | Yes |
Other Protein Powders We Researched
It might be hard to believe, but there are a few protein powders we came across during our research that didn’t make the mark. Hey, after trying more than 120 you’re bound to run into some that just don’t make the cut.
- Muscle Milk Genuine Protein Powder: We noted in our full Muscle Milk review that this protein powder is a great choice for people who are more active than the everyday person due to the higher caloric and carbs and fat content. If you fit that description, this might be the best protein powder for you.
- Bob’s Red Mill Almond Protein Powder: This plant-based protein powder is produced by Bob’s Red Mill, a company that primarily makes baking ingredients. While it does have 20 grams of protein per serving the fat and carb content is higher than we’d like to see and the per-serving cost is high at $1.85. It’s also only made from ground almonds, which are an incomplete protein.
- BSN Syntha-6: A mixture of whey protein and casein protein, BSN Syntha 6 is a fairly affordable protein powder (around $1.50 per scoop) that some might consider a meal replacement shake (each serving is 200 calories with a moderate amount of carbs and fats). It has a longer ingredient list than we would like and can contain up to four grams of added sugar (depending on the flavor).
- Ka’Chava Meal Replacement: $6.02 per serving…no, that’s not a typo. Customers were impressed with the taste and those trying to lose weight found it to be a suitable meal replacement. It also has the advantage of being higher in micronutrients (vitamins and minerals) than other protein supplements. Our Ka’Chava review has our full thoughts.
- Bare Performance Nutrition Whey Protein: Anthony O’Reilly, a certified personal trainer and nutrition coach, tried Bare Performance Nutrition Whey Protein years ago. “I recall being a big fan of their product when I first got into weightlifting,” he says. The protein powder is a whey and casein blend, so it’s a little thicker than most whey proteins and is perfect for protein sludge (my favorite recipe actually comes from BPN founder Nick Bare). The flavors, as I recall, are all great—but if I had to pick just one I’d go with Blueberry Muffin.
- Orgain Grass-Fed Whey Protein: Many of Orgain’s protein powders are organic, however, this one is not and it contains more carbs and fats than we typically like to see in a protein powder. Our Orgain protein powder review looks at the plant-based version, which is organic.
- Ghost Whey Protein: Ghost Whey Protein comes in a lot of fun flavors, such as an officially-licensed Chips Ahoy option, but as we note in our Ghost Whey protein review there are a few things that kept it from making our list (such as the price per serving).
- Bloom Whey Isolate Protein: This protein powder is a TikTok trend. Our Bloom protein review looks into whether it’s worth the hype.
- SEEQ Protein Powder: You’ve probably seen this clear whey protein isolate and thought, “Is it any good?” Our SEEQ protein powder review answers that question.
What Is Protein Powder?
Protein powder is a dietary supplement that contains a powdered form of protein either from plants (like hemp, quinoa, pea, soybean, rice, or hemp), milk (whey or casein), or eggs. It was first introduced as a bodybuilding supplement by the likes of Arnold Schwarzenegger and Kali Muscle and has since gone mainstream, with everyday people using it to bulk up their morning smoothies or as a meal replacement shake.
RELATED: Best Pre-Workout for Women
Protein and Amino Acids
Protein is a molecule made up of 20 amino acids—of those 20, there are 11 that the body makes enough of and so we don’t have to worry about getting them through our diet. The other nine are known as essential amino acids (EAAs), which the body doesn’t make enough of and must be obtained through diet.
A protein molecule containing all nine essential amino acids is called a complete protein, whereas a protein molecule lacking any of the nine EAAs is an incomplete protein. To make sure you’re reaping the benefits of the best protein powder you need to make sure you’re eating complete proteins.
How We Picked and Tested the Best Protein Powder
There are more than 400 brands creating what they claim to be the best protein powder, according to marketing analysis firm Lumina Intelligence13. We’ll say right now that we didn’t try nearly that many, but we were able to narrow down our selections by using our GGR supplement testing methodology.
We also worked with a registered dietitian to develop our protein-specific testing method, which accounts for a number of factors.
Protein Content
Obviously, a good protein powder should have a high amount of protein—our top picks have protein content ranging from 19 to 30 grams. In order to score a perfect 5/5 for protein content, we insist that a supplement has at least 18 to 20 grams of protein per serving.
RELATED: How Much Protein Do I Need?
Protein Source
The source of the protein matters because we recommend complete proteins. Therefore, we research if the protein powder comes from whey, casein, egg white, or plant-based sources (such as pea protein, rice protein, chia seeds, or brown rice). If the protein comes from an incomplete source, are there additional ingredients to make it a complete source? If not, the product would score low with our testers.
Carb and Fats
We also wanted to make sure each selection had a low or moderate carb and fat content (it should, after all, be mostly protein). If a protein is loaded with carbs, it could be considered one of the best mass gainers instead of just a protein powder.
Digestibility and Side Effects
We had each product tester report back on any potential side effects. For example, how well did the protein powder digest? Did it cause any digestive issues or bloating? You will often find enzymes in protein derived from dairy sources to help with the breakdown.
Solubility
We personally mixed protein powders with water or with milk or milk substitutes to test for solubility. our testers put the powders in a shaker cup and used blenders to asses: How well does this product dissolve in the suggested amount of liquid? Are there floaties? Is it grainy? Is it super thick or super thin? Does it separate after a few minutes?
Amino acids
Did each protein powder have all nine essential amino acids? This is especially important for plant-based protein sources as every one, with the exception of soy and technically pea, is incomplete protein. Companies work around this by using complementary proteins, or combining two or more protein sources to get all essential amino acids into their supplement.
Flavor and Taste
Did it taste good? Most protein powders are going to be sweet and milk-based. We know taste is subjective, so we had multiple people try many of the options on our list, and we also consulted customer reviews.
One factor we also look for in the taste department is variety. While we wouldn’t rate a product low for a lack of options, we do give credit to companies that offer customers a number of options.
Price per serving
The price per serving can range from $1.25 on the low end to upwards of $2 on the high end. Protein powders with a more affordable cost-per-serving were rated higher than those that cost $2 or more per scoop.
Ingredients
Protein powders get bonus points for having a short ingredients list. Things like artificial sweeteners and fillers aren’t as bad as some health influencers want you to believe but we don’t want large amounts of them in a protein supplement. On the flip side, protein powders often come with extra additional ingredients such as creatine, digestive enzymes, or probiotics.
Third-Party Testing
Since dietary supplements are not approved by the FDA, having an independent third-party lab verify that what’s on the label is what’s in the protein powder is super important, especially for athletes. We favored companies that had their products tested for heavy metals, toxins, or banned substances.
Brands who scored highly in our own independent testing of more than 150 protein powders with independent accredited lab Ellipse Analytics got extra points in our book. Ellipse Analytics analyzed batches of protein powder to check for the presence of potential contaminants, like:
- Bisphenols and phthalates – chemical compounds used to make plastic products
- Pesticides – chemicals used on crops and plants for pest control and the treatment of weeds
- Heavy metals – metals such as lead that may negatively affect your health with chronic exposure, according to a November 2022 study14
Transparency also plays a part in this. Does the company provide COAs, not use proprietary blends, and generally seem very upfront about what’s used in their protein powder and why?
RELATED: Best Pre-Workout for Men
How to Use Protein Powder
If you’re new to consuming protein powder, it’s understandable you may have some questions around how much to take as well as when to take it. We’ll address those questions here.
How Much Protein Should I Take?
We consulted with Perry Nix, registered dietitan, regarding how much protein the average person should take.
“It’s almost impossible for the average person to consume too much protein in a day,” she says.
There is a spectrum of protein recommendations based on several factors, as the Mayo Clinic15 states that anywhere between 10% to 35% of your overall caloric intake should come from protein. Put another way, on the lower end of the spectrum, a sedentary adult should get 0.8 grams of protein per kilogram of bodyweight, while highly active adults generally shouldn’t exceed 2 grams of protein per kilogram of bodyweight.
The Mayo Clinic offers these recommendations:
- Sedentary adults: 0.8 to 1 g of protein per kg bodyweight
- Average adults: 1 to 1.2 g of protein per kg bodyweight
- Active adults: 1.1 to 1.5 g of protein per kg bodyweight
- Athletes: 1.2 to 1.7 g of protein per kg bodyweight
Dietitians and health professionals recommend that micro- and macronutrients should come from real foods, not powders. However, it’s understandably difficult to hit high protein goals.
If you track your food, you’ll likely find you aren’t getting enough protein. Supplementing with a clean protein is a great idea. Most quality powders offer 20 or more grams of protein per serving, and many people find that just one to two servings of powders gets them within their protein recommendations.
Want to customize your protein powder blend? Check out a dietitian’s guide to homemade protein powder.
When Should I Take Protein Powder?
As long as you’re not a competitive bodybuilder, the answer is whenever you’re hungry or need a quick dose of protein. And before you say, “But I heard you need to take it right after working out” or even utter the words “anabolic window, I’ll tell you why both of those things are “bro science,” or fitness myths that people believe just because someone with big muscles told them it’s true. (By the way, if you are a competitive bodybuilder or strength athlete I’ll get back to you in just a second).
Numerous studies in recent years have shown that overall caloric and protein intake along with proper resistance training is more important than so-called nutrient timing or eating certain meals based on when you workout. Nutrient timing can be beneficial for professional bodybuilders or powerlifters, but for the general lifter or person, there’s no need to down a protein shake right after a workout.
Here’s how the researchers in a review published in Nutrients16 put it:
“When it comes to nutrient intake for athletes and active individuals, there exists a hierarchy of needs. If we look at it like baking a cake, the training stimulus and the total daily intake form the cake itself. The timing of nutrient intake is more like the frosting, which requires the foundation of the cake to do its job.”
In other words, nutrient timing is important but not as important as some people claim.
And now we’ll get back to the competitive bodybuilders, powerlifters, or other strength-based athletes. The “anabolic window” is a little more true for these types of athletes, but it’s a window that’s sometimes only open halfway. What we mean by that is your nutrient timing needs vary based on workout intensity and how much or little you ate before training.
Your meal size can also impact how soon after a workout, as researchers in one study17 said larger meals could be eaten up to 6 hours after a workout, compared to smaller meals that they recommended be consumed 3 to 4 hours post-training.
Benefits of Protein Powder
Wondering why you should consider purchasing or using protein powder? Here are a few reasons:
- It’s convenient. It’s much easier and quicker to chug eight ounces of protein powder (mixed with the liquid of your choice) than it is to defrost, prepare, cook, and eat a piece of meat (not to mention the clean-up). It may not be as portable as a No Cow protein bar, but at least it’s quick.
- It’s shelf-stable. Does protein powder expire? Well, it definitely doesn’t last forever, but protein powder can last a surprisingly long time on your shelf if properly sealed and kept out of direct sunlight.
- It helps build muscle. There are mountains of evidence supporting the use of protein powder to help build muscle3.
- It can support weight loss efforts. Protein powder can also be used for those who are on a weight loss plan3.
Potential Side Effects
Too much of a good thing can be bad for you, and the same thing goes for taking too much protein powder. The Mayo Clinic18 says the potential side effects of excess protein intake include, bad breath, headache and constipation. Too much protein may also impact your kidneys, the Mayo Clinic says.
How to Choose the Best Protein Powder
Protein powders will try to draw you in with colorful labels and attractive claims, but here’s what you should actually look for when you’re trying to decide which is the best protein powder for you.
Calorie Content
This might change depending on your fitness goal. For example, if you’re looking to bulk (or add muscle), you’d want more calories than someone whose main goal is weight loss.
Protein Content
You should generally look for a protein powder with anywhere from 25 to 30 grams of protein per serving, but even 20 grams is enough protein to help keep you full.
Carb and Fat Content
Carbohydrates and fats are essential macronutrients but they should be present in low or moderate amounts in protein powder—they may be a little higher in protein supplements such as the best protein chips.
Protein Type
Most protein powders come from whey protein, but there are different protein types, the two most common alternatives being casein protein powder and plant-based protein powders. Casein is also a dairy-based protein that digests slower than whey, which is why athletes will often take it before going to sleep.
There are also meal replacements, sometimes called mass gainers, which contain an entire meal’s worth of protein, carbohydrates, and fats. Mass gainers are primarily used for people looking to add muscle mass but can also be utilized by those trying to reduce their body weight.
Taste
Find a flavor you like. Most protein powders will come in dessert-themed flavors, though there are now companies producing more fruity flavors that mix well with water. If you’re interested in a more refreshing protein powder, we recommend checking out SEEQ Clear Whey Isolate’s Blue Razz Freeze flavor—certified personal trainer and triathlete Amanda Capritto says it reminds her of candy. Read our full SEEQ protein powder review for more.
Price
Self-explanatory, but find a protein powder that works for your budget. Most of the best protein powders will be around $1.50-$2.00 per scoop with 30 servings, though you can find more affordable protein powders for around $1.10 per scoop.
What To Look For In Protein Powder
Protein powders are going to mostly be protein, but some formulations will have other ingredients added, too. Here are a few ingredients to look for—or in some cases, look out for.
Sweeteners
Unflavored protein powders are usually great to add to baked goods or flavorful smoothie drinks, but they aren’t going to be great in a shaker cup with water or milk. Flavored protein powders will usually have some sort of sweetener added to help with the flavor.
Sweeteners can be anything from natural ingredients, like sugar or zero-calorie stevia, or it can be an artificial sweetener, like sucralose. Some people may want to avoid stevia or sucralose, as it can cause digestive issues. Be mindful of what sweetener is used, and avoid excessive added sugars if possible.
Filler Ingredients
While some additives and ingredients are used to help preserve the protein powder, other ingredients are there just to help fill up the tub or container. Avoid filler ingredients like maltodextrin or cornstarch, and check the label. You also want to avoid powders that are loaded with excess sugars or thickeners like xantham gum that may cause digestive issues.
If possible, avoid protein powders that have a laundry list of ingredients, aiming for options aim that keep it simple. You’ll also want to check for any allergens and, if applicable, whether your protein powder is kosher or halal.
Amino Acids
Some protein powders have added amino acids, which can be a nice addition. However, remember that protein has essential amino acids, and the added amino acids are usually non-essential. So, make sure that you’re still getting a good amount of protein per serving. Creatine is also sometimes added, but the same rule applies; plus, you can usually find quality creatine at a good price.
Caffeine
A common flavor of protein powder now is based on coffee, with Cappuccino, Mocha, or Latte flavors being prevalent in many brands. Consumers should be aware, though, that these protein powders can have caffeine added to them. If you’re sensitive to caffeine or looking to cut back, you should opt for other flavors. Make sure to check the ingredient label to see if it is actually in the powder, too.
Picking a protein powder is kind of like online dating—you have to look out for red flags.
Anthony O’Reilly, certified nutrition coach
Carbs and Fat Content
Although there are times when carbohydrates should be paired with protein, specifically after intense training sessions, most people should look for a protein powder that’s mostly, well, protein. There should be minimal carbs and fats, ideally under 5 grams of each.
Untested Supplements and Proprietary Blends
Athletes should avoid any protein powder that doesn’t bear Informed Sport, Certified for Sport, or any third-party certifications. These marks show that they’ve been third-party tested for banned substances, heavy metals, and toxins.
Lastly, avoid any protein supplement that has proprietary blends. These blends are a mix of different ingredients and manufacturers aren’t required to disclose how much of each ingredient is in the blend—oftentimes, companies underdose ingredients.
Types of Protein Powder
Even though we have our pick for the best protein powder, there are many people who may disagree due to dietary or religious reasons—there are some religions that prohibit the consumption of dairy. No worries, as there are many different types of protein powder for you to choose from.
Whey Protein Powder
Whey protein powder is the most common type of protein powder, and it comes from whey (shocking, we know). Whey is the liquid left behind after milk has been processed and is used in multiple applications, such as cheese-making or producing protein powder.
The pros of whey protein are that it’s cheap and readily available, though people with dairy sensitivities may find it difficult to digest it. In fact, people who are able to eat or drink milk-based products sometimes struggle with whey protein powder (it can result in some rumbling down under if you catch our drift). Luckily, there are two other types of whey protein powder:
- Whey protein isolate: Whey protein isolate is simply whey protein that’s undergone additional filtering to remove much of the lactose (aka sugars), which results in a lower carb, lower fat protein powder that’s also easier to digest than normal whey protein (which may sometimes be called whey protein concentrate).
- Whey protein hydrolysate: This whey protein has been pre-digested through a special process that increases the rate of absorption.
Casein Protein Powder
Casein is another byproduct of the cheese-making process, and while it’s not nearly as popular as whey protein it contains just as much protein and micronutrients. It’s made by adding a curdling agent to milk, which then becomes lumpy. Those curdles are then either made into cheese or casein protein powder (after being dehydrated and processed, of course).
You’ll often see casein protein powder in meal replacement shakes for two reasons: It’s thicker than whey protein and digests slower. It’s more like a pudding than a shake, which will give your body the feeling that you’re eating more food than you actually are. And because it’s digested slower than whey protein, it’s a great type of protein to take before going to bed or when you know you might not be able to eat for a few hours.
Plant-Based and Vegan Protein Powders—What to Know
Plant-based or vegan protein powders are dairy-free alternatives that source their protein from soy, plants, or other food sources. Here is a list of the most common plant-based proteins:
- Soy
- Pea
- Hemp
- Lentil
- Chia Seed
- Pumpkin Seed
- Brown Rice
If you’re looking for a vegan or plant-based protein powder make sure to pay extra attention to the amino acid profile. As we discussed earlier, a protein needs nine of the essential amino acids to be a complete protein and aid in muscle growth or satiety (the feeling of being full). Soy and (technically) pea and hemp are complete plant-based protein sources, whereas other popular options like rice protein are not.
Does that mean plant-based and vegan protein powders don’t work? Not necessarily, since they may use complementary proteins—basically, a company will add rice protein and hemp protein since one may have the essential amino acids that the other lacks.
Some of the best protein powders have their full amino acid profile on the label, so if you’re a plant-based lifter be sure to look for this on the tub or the company’s website.
Pea Protein Powder
Pea protein powder is a plant-based protein source created from yellow peas and is very high in micronutrients. Technically it contains all nine essential amino acids so it’s considered a complete protein, but it is low in methionine. It’s also not as bioavailable as other protein types.
Egg Protein Powder
Egg protein powder comes from eggs and while it can be a great option for those who can’t drink dairy, we should warn you that egg protein powder often comes with an unsavory taste and smell.
Meal Replacements and Mass Gainers
Meal replacement shakes often have more calories and protein (along with additional carbs and fat) than your standard protein powder because they’re made to mimic an entire meal’s worth of fuel. These are used by people who are trying to lose weight or those who don’t have enough time to eat a full plate of food.
Mass gainers are a type of meal replacement shake used by powerlifters or bodybuilders who are trying to put on as much weight as possible, and as a result, contain thousands of calories. Some mass gainers contain more calories and protein in one scoop than some people drink in an entire day, and they should only be used under the supervision of a dietary professional.
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Clear Whey Protein Isolates
A relative newcomer to the protein powder scene, clear whey protein isolates have been hydrolysed to be much more soluble and clear than regular protein shakes. The best clear whey protein drinks have a juice-like taste, rather than the milk-forward flavors you see in supplement stores and may be a good choice for anyone with lactose sensitivities or anyone who prefers a more refreshing post-workout drink.
Best Protein Powder FAQs
Which brand is best for protein powder?
The best brand of protein powder should offer high-quality ingredients without a lot of junk or fillers, have a sufficient amount of protein per serving, and be third-party tested for banned substances and potential contaminants. It’s even better if the company discloses the lab results. Some of our favorite brands that fit most—if not all—of these criteria are Transparent Labs, Legion, Sports Research, and Momentous.
How much protein powder can you have per day?
Protein powder is a supplement—meaning it supplements your overall diet. The majority of your calories and protein should come from whole food sources like meats, plants, and dairy. That said, protein powder is a cost-efficient and convenient way to increase your protein intake and can be taken 1-2 times per day with no adverse side effects.
What is the best way to use protein powder?
There are several ways to use protein powder. After a workout, you can mix a scoop with water or milk (dairy or plant-based) in a shaker bottle for a quick, easy post-workout treat. You can use it to increase the protein content of your favorite breakfast foods and baked goods, like pancakes or cookies. When you’re crunched for time and can’t cook a meal, you can blend it into a smoothie with fruit, vegetables, and nut butter for a meal replacement shake.
How long does protein powder last?
Most protein powders can last between 9-18 months depending on how it’s stored (whether there’s a tight seal), the temperature (humidity can cause it to clump), and the powder itself. Most supplements have an expiration date on the container. If the powder smells bad or looks weird, don’t consume it.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
References
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