Protein powder has become more than merely a post-gym staple: it’s now a practical tool for busy professionals looking to stay fueled and focused. If you’re managing back-to-back meetings, recovering after a red-eye flight, or simply want to maintain steady energy throughout a demanding day, the right protein powder blend can make a difference. We worked with a registered dietitian to test and approve the best protein powders, helping you select the best formula for performance, recovery, and everyday wellness to fit with your needs.
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Best Protein Powders of 2025
Our Recent Update
An October 2025 Consumer Reports investigation found elevated levels of lead in certain protein powders and shakes. We have assessed and researched all of the protein powders on this list. None of our picks have been found to contain concerning levels of lead and are safe to consume.
Best Protein Powders Comparison Table
Protein PowdersProtein Per Serving Calories Per Serving Sweeteners Used Protein Source Transparent Labs 100% Grass-Fed Whey Protein Isolate 28 g 130 Stevia extract Grass-fed cattle Legion Whey+22 g 100 Stevia extract Grass-fed cattle Nutricost Whey Concentrate25 g 130 Sucralose Instantized whey protein concentrate Kaged Whey Protein Isolate25 g 110 Sucralose and stevia extract Whey protein isolate Swolverine Plant Protein25 g140Stevia Pea protein isolate, pumpkin proteinKa’Chava Superblend Shake25 g 240Coconut nectar, monk fruit extractPea protein, organic brown rice protein, organic amaranth protein, organic quinoa protein, organic sacha inchiOptimum Nutrition Gold Standard 100% Whey24 g 120 Sucralose, Acesulfame Potassium Whey protein isolate, whey protein concentrate, and hydrolyzed whey protein Dymatize Iso 100 25 g 110 Sucralose, Stevia Whey protein isolate, hydrolyzed whey protein
Heart and Soil Animal-Based Protein19 g90NoneWhey protein concentrate, bovine colostrumTransparent Labs 100% Grass-Fed Whey Protein Isolate 28 g 130 Stevia extract Grass-fed cattle Legion Whey+22 g 100 Stevia extract Grass-fed cattle Nutricost Whey Concentrate25 g 130 Sucralose Instantized whey protein concentrate Kaged Whey Protein Isolate25 g 110 Sucralose and stevia extract Whey protein isolate Swolverine Plant Protein25 g140Stevia Pea protein isolate, pumpkin proteinKa’Chava Superblend Shake25 g 240Coconut nectar, monk fruit extractPea protein, organic brown rice protein, organic amaranth protein, organic quinoa protein, organic sacha inchiOptimum Nutrition Gold Standard 100% Whey24 g 120 Sucralose, Acesulfame Potassium Whey protein isolate, whey protein concentrate, and hydrolyzed whey protein Dymatize Iso 100 25 g 110 Sucralose, Stevia Whey protein isolate, hydrolyzed whey protein
Heart and Soil Animal-Based Protein19 g90NoneWhey protein concentrate, bovine colostrum
Best Protein Powder Overall: Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey Protein
An all-around high-quality protein powder with many flavor options
Our Thoughts on Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs’ 100% Grass-Fed Whey Protein Isolate comes in 18 flavors, and is available in a two-pound or four-pound size. It’s gluten free, non-GMO, and contains no artificial sweeteners, coloring, or preservatives. This protein powder is also both Informed Choice and Informed Protein certified, meaning that it’s third-party certified for accuracy, purity, and banned substance testing.
Kayla was our tester for this protein powder, rating it a 5 out of 5 for her first impression. At first glance, she noted that the packaging for Transparent Labs’ whey protein isolate is simple, clean, and gives you all the information you need to know without making it overwhelming. “The brand exudes transparency (hence the name) and shows that with their packaging, third-party testing, clean ingredients, and so forth,” she said.
Our tester found the instructions clear and easy to read, too. She followed the directions and said that after shaking it for 60 seconds, the result was super smooth and not grainy. “The mix has a small foam layer at the top, however, it wasn’t super thick,” Kayla noted. “I used 8 ounces of water and this seemed to be a good consistency. I think anything over 10 [ounces] would be too watery.” She rated the whey protein isolate a 5 out of 5 for mixing well.
Kayla likes to prioritize flavor along with protein to calorie ratio. “With this product having 28 grams of protein and only 130 calories, you might start to worry that it’s going to lack in taste. This brand leaves you with zero disappointment.” She described it as having a slight sweetness that is not overwhelming, and a frothy, slightly fully body texture to it, something like a milky consistency, rating it a 5 out of 5 for taste, and a 3 out of 5 for sweetness.
She also shared that she felt great after testing this protein powder. “Usually, whey protein isn’t a problem for me, but if it’s too thick I can feel full and sluggish. With this mixture, I felt great, and didn’t have any tummy issues that I sometimes do with plant or casein products.”
This protein powder was a clear standout amongst the others we tested for its ease of use, tastiness, and commitment to transparency.
Specs
Protein per serving: 28 g
Calories per serving: 130
Third-party verification: Informed Choice
Cost per serving: $1.99
Servings per container: 30
Flavors: Milk Chocolate, French Vanilla, Unflavored, Chocolate Peanut Butter, Butterscotch Pecan, and more
Best Tasting Protein Powder: Legion Whey+
Legion Whey+
Legion Whey+ is formulated with minimal ingredients and clear, honest nutrition labeling
Our Thoughts on Legion Whey+
Legion Whey+ is made with Truly Grass Fed™ certified whey isolate, sourced from small dairy farms in Ireland. The certification assures that cows are pasture-raised and fed a 95% grass diet for over 250 days each year. This protein powder is also tested in an ISO 17025-accredited third-party lab and is independently certified by Labdoor to contain no contaminants or banned substances. Alongside the transparent label, our tester absolutely loved the flavor of this protein powder.
Pete was our tester for this product, which he tried in the French Vanilla flavor. This is our pick for the best tasting protein powder on our list; Pete rated it a 5 out of 5 for flavor. He noted that the protein powder is fairly sweet, as the brand uses a combination of stevia and OvaSweet. “There is a slight stevia aftertaste. It feels creamy. Would I drink this again, yes, I’d drink this protein powder again.” Pete said that it has what he’d describe as a natural flavor profile—you can taste the vanilla but it’s not overbearingly sweet.
However, Pete rated this protein powder a 1 out of 5 on how well it mixed, saying, “The product did not dissolve after 60 seconds. Without blending, there were small chunks of protein powder that floated to the top of the shaker bottle. After blending, it had a smooth and creamy consistency.” In light of this, we suggest using a blender to ensure this protein powder completely dissolves. If you want to avoid using a blender and simply mix up your drink in a shaker bottle, we recommend Huel Black.
Pete didn’t notice any negative effects, digestive issues, or weird aftertaste from the Legion Whey+, rating it a 5 out of 5 for side effects. In short, he is a fan of this brand, as they are artificial ingredient-free and third-party tested. Overall, Pete thinks this is a high-quality whey protein isolate supplement.
Specs
Protein per serving: 22 g
Calories per serving: 100
Third-party verification: NSF Certified
Cost per serving: $2.17
Servings per container: 30
Flavors: Dutch Chocolate, French Vanilla, Mint Chocolate, Pumpkin Pie, Strawberry Cheesecake, Red Velvet Cake, and more
Best Budget Protein Powder: Nutricost Whey Concentrate
Nutricost Whey Concentrate
An all-around high-quality protein powder with many flavor options
Our Thoughts on Nutricost Whey Concentrate
Nutricost Whey Concentrate is available in eight flavors and three sizes: one-and-a-half pounds, two pounds, or five pounds. It’s non-GMO and gluten free, and we especially like how cost-effective this powder is, as it costs only about .87 cents per serving if you get the five-pound tub.
Pete was our tester for this protein powder, which he tried in the vanilla flavor. He’s a registered dietitian who also tested and reviewed all of the other options on our list, paying close attention to formulations and ingredients. Pete’s initial reaction to the product was promising, rating it a 5 out of 5 for his first impression. “It comes in a standard size plastic container. The matte label is simple and straightforward, which is in line with the brand being a cost-effective supplement company.”
He found the instructions easy to follow, and after mixing, said the shake had a “very thin, smooth consistency. It mixed easily and fully dissolved. There were no visible chunks. It did not need additional mixing.”
Pete said that once mixed, it tastes like sweet skim milk. “The vanilla flavor is very subtle, and the product is pretty sweet, likely due to the sucralose. There is no aftertaste.” He added that he probably wouldn’t call it creamy as it was more like a skim milk consistency. Pete probably wouldn’t drink this product again because he doesn’t enjoy a vanilla flavor in general, and it was a little too sweet for him. That being said, Pete thinks it’s a straightforward and cost-effective protein powder that provides 25 grams of protein per serving, so it gets the job done.
After testing, Pete did not notice any adverse effects or digestive issues, rating it a 5 out of 5 for side effects. Overall, we recommend this protein powder for folks looking for the best affordable option. If you’re looking for a less sweet-tasting formula, we recommend Transparent Labs 100% Grass-Fed Whey Protein Isolate.
Specs
Protein per serving: 30 g
Calories per serving: 140
Third-party verification: N/A
Cost per serving: $1.83
Servings per container: 24
Flavors: Chocolate, Unflavored, Mocha, Salted Caramel, Strawberry Milkshake, Vanilla, Chocolate Peanut Butter, and more
Best Protein Powder for Women: Kaged Whey Protein Isolate
Kaged Whey Protein Isolate
A protein that includes digestive enzymes for better absorption
Our Thoughts on Kaged Whey Protein Isolate
We selected Kaged Whey Protein Isolate as best for women because it contains mainly protein with very low amounts of fat and carbohydrates—and as caloric intake recommendations are generally lower for women than men, this pick is good for folks aiming to keep their daily calories in a lower range.
However, there is no such thing as a best protein powder for women—protein isn’t gender-specific, and this protein powder is best for anyone looking to increase their protein intake while consuming low amounts of fat, carbs, and calories.
Our tester, Pete, had a positive first impression—rating Kaged a 5 out of 5 on this front. The container has a black label with light yellow lettering. It’s three pounds and contains 44 servings. The label is easy to read, and the container opens and closes easily. The label also includes relevant information, including Informed Sport testing, that it contains 25 grams of protein, plus labels indicating that it is non-GMO and gluten-free.
After tasting this protein powder, Pete found it a bit too sweet for his liking. “The product uses a blend of both sucralose and stevia. The vanilla flavor is subtle; all I really taste is the sweetness of the product.” In terms of consistency, Pete said, “The product is smooth, mixed well, and didn’t froth up when mixed. There was no grittiness or clumping.” He rated Kaged a 3 out of 5 on taste and a 5 out of 5 for sweetness.
He experienced no adverse effects, digestive issues, or aftertaste, rating it a 5 out of 5. Overall, our team thinks Kaged Whey Protein Isolate is a high-quality choice for those wanting clean macros, solid taste, and digestibility, as long as artificial sweeteners and limited flavors are not sticking points.
Specs
Protein per serving: 25 g
Calories per serving: 110
Third-party verification: Informed Choice Certified for Sport
Cost per serving: $$1.99
Servings per container: 35
Flavors: Vanilla, Chocolate, Chocolate Peanut Butter
Best Vegan Protein Powder: Swolverine Plant Protein
Swolverine Plant Protein
Plant-based with no animal-based ingredients
Our Thoughts on Swolverine Plant Protein
More than ever before, you can find a wide variety of plant protein options on the market. But that doesn’t mean they’re all high-quality products with an adequate protein serving. Luckily, Swolverine Plant Protein has you covered. This pea- and pumpkin-based protein offers 25 grams of protein per serving with little additional carbohydrates or fats.
“I really enjoyed this product,” Pete said, giving this protein an overall 5 out of 5 for experience. “I did not have any digestive issues, and the plant protein went down really smooth. I didn’t notice any adverse effects.”
Pete tried out the salted caramel flavor but this one also comes in chocolate cake and vanilla oatmeal cookie. You can also choose two container sizes, including 25 and 30 servings. “The product tastes really nice,” Pete said. “The salted caramel flavor is pretty subtle and not too sweet. It is relatively thick for a plant protein, but the flavor was not overwhelming at all. It was frothy and creamy, though I think it would be better with milk or almond milk.”
Despite the thickness of the product, our testers were impressed with the mixability of this protein. Pete shook the product in a standard shaker cup for about 60 seconds, resulting in a drink that was neither grainy, nor chalky. While it does have a slight plant flavor, it’s not overbearing.
Unfortunately, no product is perfect. One 30-serving container of Swolverine Plant Protein costs $64.99, which is about $2.16 per serving, which isn’t the most budget-friendly. You can opt for a subscription, though, which gives an extra 15% off. That said, this may not fall within every athlete’s budget, in which case we recommend Nutricost Whey Protein.
Specs
Protein per serving: 25 g
Calories per serving: 140
Third-party verification: Third-party tested
Cost per serving: $2.16
Servings per container: 30
Flavors: Chocolate Cake, Salted Caramel, Vanilla Oatmeal Cookie
Best Protein Powder for Weight Loss: Ka’Chava Superblend Shake
Ka’Chava Whole Body Meal
A comprehensive protein meal replacement
Our Thoughts on Ka’Chava Superblend Shake
Ka’Chava Superblend Shake is a meal replacement style protein, rather than just protein supplementation. If you’re looking to lose weight, you might consider using Ka’Chava to help support your goals. However, we still recommend talking with a doctor or other healthcare professional before using Huel as a meal replacement or weight-loss tool.
This product contains about 240 calories per serving, including 25 grams of protein, which makes for a good protein-focused snack. Ka’Chava also has 6 grams of fiber and 26 essential vitamins, which should help keep you feeling satisfied. However, Ka’Chava does use plant-based protein, which means you may not actually get the full 25 grams, as the bioavailability is lower. That said, the brand includes mainly pea protein, which has been shown to offer high-quality essential amino acids.
Pete tested this meal replacement shake, rating it a 5 out of 5 for flavor (he tried the Coconut Acai). “The flavor is overall subtle and the texture is nice and creamy,” he said. “It tastes more like a smoothie not like a juice or a milkshake. The sweetness is just right, not super sweet and not bitter at all.”
Our tester absolutely loved the creamy texture and noted there was no greens flavor, despite the fruits and veggies in the mix. He said that he would be willing to drink this shake regularly, finding it a well-rounded meal supplement or snack. Pete suggests it as a breakfast meal, since it provides a significant amount of vitamins and minerals. It also contains omega-3 fatty acids, which has been shown in research to help support weight loss.
Pete rated this product’s ability to mix smoothly as a 5 out of 5. “The product mixed well after 60 seconds,” he said. “It was more of a thick like consistency like a smoothie and the texture was slightly gritty in the glass but tasted smooth overall. The look seemed just like a strawberry smoothie and was very pleasing.”
He didn’t experience any adverse effects or digestive issues when testing this product, rating it a 5 out of 5 for side effects. Overall, he enjoyed the taste and consistency.
Specs
Protein per serving: 25 g
Calories per serving: 240
Third-party verification: Third-party tested but company not specified
Cost per serving: $4.66
Servings per container: 15
Flavors: Chocolate, Vanilla, Strawberry, Coconut Acai, Matcha, Chai
Best Protein Powder for Men: Optimum Nutrition Gold Standard 100% Whey
Optimum Nutrition Gold Standard 100% Whey
A tried-and-true protein powder that’s been on the market for 35 years
Our Thoughts on Optimum Nutrition Gold Standard 100% Whey
We selected Optimum Nutrition Gold Standard 100% Whey for men because it contains a blend of whey—its primary source is whey protein isolate, and it also includes whey concentrate and whey hydrolysate. What’s the difference?
Isolate is typically about 80%-90% protein and contains lactose and fat.
Concentrate is lower in protein, about 80%, and generally has the best flavor out of the three.
Hydrolyzed whey absorbs quicker than the other two and causes about a 28%-34% spike in insulin compared to isolate.
Keep in mind, there’s no formulation of protein powder that’s best for men—protein isn’t tailored to a particular gender. We recommend this protein powder for folks looking to gain strength and muscle, along with rapid recovery between workouts.
Pete gave this product a 5 out of 5 on first impressions, saying that the black tub has a glossy label that’s easy to read. He tested the 2-pound container; it’s worth noting that this protein powder is available in many tub sizes, ranging from 0.68 pounds to 10 pounds, depending on the flavor. Optimum Nutrition’s Gold Standard can be mixed by stirring, shaking, or blending, which differs from other protein powders on our list—most cannot be mixed by simply stirring.
The protein powder mixed well for Pete; he rated it a 5 out of 5. “The product dissolved fully and easily over 60 seconds. There are no visible chunks or clumps,” he said. This is a great protein powder for folks who don’t have a blender and want a drink that mixes easily into a smooth consistency.
Pete enjoyed the taste of this protein powder. “Despite it being artificially sweetened, and having the flavor of vanilla ice cream, it wasn’t too sweet and had a nice vanilla flavor, though it did taste slightly artificial.” He rated the taste and sweetness both a 3 out of 5. “The consistency was smooth and creamy, it did froth when mixing but the frothiness subsided quickly (within a minute or two after shaking).”
Our tester did not experience any side effects or stomach discomfort after trying Optimum Nutrition Gold Standard. We recommend this protein powder for the company’s 35-year track record of reliability and performance.
Specs
Protein per serving: 24 g
Calories per serving: 120
Third-party verification: Informed Choice
Cost per serving: $0.99
Servings per container: 74
Flavors: Double Rich Chocolate, Banana Cream, Chocolate Mint, Chocolate Peanut Butter, Cookies & Cream, and more
Note: This Optimum Nutrition product has not been found to have high lead levels in the recent Consumer Reports investigation. In other words, this product is perfectly safe for consumption for most folks. However, we recommend researching other Optimum Nutrition products you may want to purchase.
Best Whey Protein Powder: Dymatize ISO 100
Dymatize ISO 100
Easily digestible and Informed Choice certified
Our Thoughts on Dymatize ISO 100
Dymatize ISO 100 is our pick for the best whey protein powder. It includes both whey isolate and hydrolyzed whey for optimal absorption and muscle gain.
The product mixed well, earning a 5 out of 5. Our tester, Pete said, “It has a smooth consistency. The powder mixed in easily and fully dissolved—there are no visible chunks.” After tasting the protein powder, he rated it a 3 out of 5 on both taste and sweetness, saying, “It’s got a subtle vanilla flavor, I’d rate it a 6/10 for sweetness.
The product uses a combination of sucralose and stevia. There’s no aftertaste, and the texture was smooth and creamy.” Pete noted that he probably wouldn’t drink this product again: he doesn’t love the vanilla flavor, and he prefers products that don’t use sucralose.
Pete didn’t experience any adverse effects or digestive distress after testing this protein powder, and he found was no strange aftertaste. He liked that this protein powder is a blend of both hydrolyzed whey protein and whey protein isolate: “Based on the literature, the hydrolyzed whey protein may be absorbed slightly faster by the body, however, it seems to have the same muscle building effects.”
Overall, Pete thinks this is a solid choice for a protein powder, providing 25 grams of protein per serving, being third-party tested, and Informed Choice certified.
Specs
Protein per serving: 25 g
Calories per serving: 120
Third-party verification: Informed Choice
Cost per serving: $1.67
Servings per container: 70-76
Flavors: Chocolate, Chocolate Peanut Butter, Fudge Brownie, Vanilla, Cinnamon Cereal, Cookies & Cream, and more
Best Protein Powder with Collagen: Heart and Soil Animal-Based Protein
Heart & Soil Animal-Based Protein
Animal-based protein blend
Our Thoughts on Heart and Soil Animal-Based Protein
Purchasing both a protein powder and collagen supplement separately can run up quite a bill. Luckily, Heart and Soil’s animal-based protein offers a blend of whey protein, collagen, and colostrum, eliminating the need to buy two separate supplements (and keeping your cabinets clutter-free).
This protein blend packs 19 grams of protein in a 90-calorie serving, including 1 gram of fat and 2 grams of carbohydrates, making it a protein-focused macro breakdown. Our team loves that Heart and Soil uses protein that’s 100% grass-fed and the package is 100% plastic-free, including the scoop.
After mixing this protein in a shaker cup, our tester was impressed with the mixability. “It fully dissolved with shaking,” Luke said, giving this category a 5 out of 5 rating. “It has a milky look and a little foamy on taste.” Though, this wasn’t necessarily a turn-off.
This protein doesn’t have any added sugars or sweeteners, which can be a plus for some. However, it doesn’t have any flavors, either, which may not be ideal for every person. “It’s like if you mixed water and milk together and drank it,” our tester said, rating the taste a 3 out of 5. “It’s not a super pleasant taste but not really unpleasant either.” If you prefer a flavored protein, we recommend you go for Transparent Labs Whey Protein.
Specs
Protein per serving: 19 g
Calories per serving: 90
Third-party verification: Third-party tested
Cost per serving: $2.73
Servings per container: 30
Flavors: Unflavored
Other Protein Powders We Tested
We tested over a dozen protein powders hands-on in our lab. Here are a few that we considered but didn’t make our list of top picks, and why.
How We Tested and Selected the Best Protein Powders
We tested and evaluated protein powders and scored them on a scale of 1-5 for factors such as first impressions, easy-to-follow directions, taste, mixability, side effects, and value. Our testers evaluate the products based on their own individual experiences and preferences. We then review their testing feedback and data to share our findings and recommendations with you.
Taste and Texture
Flavor is a big part of our testing process. We ask our testers to provide feedback on the taste, texture, and pleasantness of the flavor for each protein powder. We rate sweetness on a scale of 1 to 5, based on how strong the sweetness is. A score of 5 is best-tasting, 1 is not drinkable. We also consider texture, and ask our tester to record any grittiness, clumps, frothiness, or conversely, smoothness and creaminess, when tasting the protein powder drink.
Formula
We work with a registered dietitian (RD) during testing in order to find the most effective and safe supplements, including greens powders, pre-workouts, and, of course protein powders. We look for a high amount of protein in each serving (at least 20 grams) with as few fats and carbohydrates as possible. We also look for protein powders without artificial sweeteners and other additives.
Mixability
When mixing a protein powder into liquid, we prepare the product exactly as advised by the brand. We then pay close attention to how well the powder dissolves, wanting to avoid grittiness in the taste and odd textures, like chunks.
Third-Party Testing
Whether you’re buying a protein powder or fat burner supplement, we recommend prioritizing a third-party tested product. Third-party testing ensures independent verification of safety, purity, as well as nutrition label accuracy. This helps to reduce the risk of mislabeling or underdosing. Third-party testing also checks for harmful substances such as heavy metals, pesticides, and more for safety.
For athletes, third-party testing is paramount to knowing that the protein powder they’ve chosen does not contain any banned substances. They should look for products that are certified for sport. Independent testing and certifications help to build consumer trust. The FDA (U.S. Food and Drug Administration) does not regulate supplements, so it’s vital to have independent testing done to ensure safety, accuracy, and quality.
Value
When considering value, we place a higher value on brands that source their ingredients in America and have certifications, such as Informed Protein.
How to Find the Best Protein Powder for You
Everyone has different protein powder needs depending on your fitness goals, dietary needs, allergies, and pre-existing health conditions. People also have different day-to-day diets that involve varying amounts of protein. Some folks may need more than others.
Here’s what to consider when selecting the best protein powder for you.
Your Fitness Goals
Every individual and athlete has distinct fitness goals, which may include building muscle, losing fat, or improving endurance and strength. And so, the ideal protein powder varies from person to person. To consider what kind of protein powder works best for you, consider your training intensity, recovery needs, and ingredient and flavor preferences.
Flavors
It’s important to choose a protein powder flavor that you genuinely enjoy, because sipping it regularly makes it easier to meet your daily protein goals and stick to your routine. A tasty flavor also ensures your protein supplement feels more like a treat than a chore, which will support you with consistency and satisfaction long-term. Finding a flavor that you like, such as cookies and cream to cinnamon bun, is a way to help support your nutrition habits and fitness goals.
Formula
As discussed, everyone has their own unique dietary requirements and nutritional goals, so it’s important to check a protein powder’s ingredient list and macronutrient breakdown before purchasing. Protein powders may vary in their ratios of protein, carbs and fat. Some are lean and low-carb to promote weight loss, while others have more balanced macros for muscle gain, vegan or vegetarian needs, or as a meal replacement. Checking the protein powder’s formula helps to make sure you’re on the right track with selecting the best protein powder for you.
Protein Source
Different protein sources work better or worse for different individuals. While whey protein often has the highest protein ratio, plant-based options are more ideal for those looking to avid animal products (or those who may experience stomach upset from whey).
If you’re opting for a whey, we recommend you prioritize grass-fed products as much as possible. Or, if you decide you want a plant protein, look for an option that includes soy, as it has a complete amino acid profile, which you won’t find with other plant-based proteins.
Cost
Protein powder can be pricey, so you may want to consider your budget when selecting a product for everyday use. Cleaner formulations, meaning those without artificial sweeteners or additives, may cost more because of their higher quality and ingredient sourcing.
Third-Party Testing
Third-party testing independently verifies the safety, purity, and label accuracy of protein powders since the FDA doesn’t regulate supplements. This process helps protect you from mislabeling, contamination, and banned substances, building trust and ensuring you can use products with confidence. Independent testing is essential for confirming product quality and safeguarding your health.
Benefits of Protein Powder
Protein powder offers several benefits for health and fitness, making it popular among athletes and folks looking to support overall wellness or weight management.
Muscle Growth: Supplementing with protein powder helps support muscle growth and repair, especially after resistance training. A 2019 study found that participants who consumed protein supplements before and after resistance exercises over 12 weeks experienced greater improvements in muscle hypertrophy, strength, and endurance compared with those who did not supplement.
Convenience: Protein powder is convenient and easy to use, making it ideal for busy days. It requires no cooking and can be mixed into shakes or snacks for a quick protein boost on the go.
Weight Management: Increasing protein intake with supplements can help support weight-loss plans by boosting satiety and reducing overall calorie intake. Many studies, including a 2020 analysis, have shown that diets higher in protein may lead to greater weight loss, fat reduction, and preservation of muscle during periods of calorie restriction.
Immune Support: Protein is essential for immunity, as it provides critical amino acids for antibodies and other immune system proteins. Research shows that adequate protein intake can help enhance immune function and helps the body defend against infection and disease.
How to Take Protein Powder
Protein powder tastes best when mixed with liquid like water. You can get creative with it and add it to yogurt or smoothies or even add it to baked goods. We recommend following the instructions on the label to ensure proper mixing.
The recommended daily take for adults over eighteen is 0.8 g/kg. This value helps prevent protein deficiency, however, athletes and older adults, for instance, may require a higher value. This is personal and if you need guidance in finding the ideal amount of protein for your body, we recommend chatting with a doctor.
It’s best to consume enough protein throughout the day for muscle repair and growth, rather than a particular time. Having protein shortly after a workout can offer small benefits for muscle recovery, especially if your workout sessions are intense or close together.
Some studies have cited an anabolic window, recommending protein supplementation within thirty to sixty minutes after exercise, but largely recommend that overall daily intake of protein is more important than timing.
What to Avoid in Protein Powder
There are some ingredients we recommend avoiding when choosing a protein powder:
Artificial sweeteners: May cause headaches, digestive issues, and other side effects.
Added sugars: Can add unnecessary calories and spike blood sugar.
Fillers and bulking agents: May cause digestive distress and add little nutritional value.
Thickeners and gums: May cause bloating, gas, or digestive issues for some people.
Artificial flavors and colors: These have no nutritional value and may cause adverse reactions in some people.
Types of Protein Powder
There are different types of protein powders, made from various sources. Here are some of them:
Whey protein isolate: Highly filtered to remove most fat and lactose, contains 90% or more protein by weight, rapidly absorbed, and ideal for folks looking for a high protein supplement with minimal carbs or fats.
Whey protein concentrate: Less processed than isolate, retains more fats, lactose, and beneficial compounds like immunoglobulins, usually has 70%-80% protein content, and has a creamier texture.
Hydrolyzed whey protein: Whey protein (often isolate) that is “pre-digested” via hydrolysis into smaller peptides, absorbed fastest, potentially easier to digest, and may be suitable for people with sensitivities or elite athletes.
Casein: This other primary milk protein is digested and absorbed much more slowly than whey, which provides a sustained release of amino acids, and is often chosen for nighttime or prolonged recovery.
Plant-based protein: Made from sources like pea, soy, rice, or hemp, suitable for vegans or those with dairy allergies. Some blends provide complete proteins, though they’re usually less concentrated than whey.
Egg protein: Derived from egg whites and contains all essential amino acids and is also low in fat and carbs. An excellent non-dairy alternative for a complete protein.
Frequently asked questions
What is the best protein powder?
Transparent Labs 100% Grass-Fed Whey Protein Isolate is our pick for the best protein powder overall. It’s a high-quality supplement available in many flavor options. It mixes together easily and is super smooth in consistency.
Is it good to drink protein every day?
We recommend focusing on protein-dense whole foods before jumping into a supplement. That said, consuming enough protein from food can be challenging for some. So, opting for a daily protein drink can have plenty of benefits, including muscle gains. If you consume too much protein, it might lead to weight gain, but otherwise, drinking a protein drink daily will likely support your fitness goals.
What is the cleanest protein powder you can get?
The cleanest type of protein powder is a powder with no additives, artificial sweeteners, flavors, or colors. It will have limited ingredients and is often labeled as unflavored. Some of the options on our list come in the unflavored variety, so take a look!
What is the best way to use protein powder?
The best way to use protein powder is by following the exact instructions on the brand’s packaging to ensure it mixes well according to their directions.