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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 18 Best Protein Powders, Tested by a Lab and Athletes
- Best Overall Protein Powder: Legion Whey+
- Best Clean Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
- Best-Tasting Protein Powder: Nutricost Whey Protein Concentrate
- Best Protein Powder for Smoothies: Sports Research Whey Protein Isolate
- Best Vegan Protein Powder: Ritual Essential Protein Daily Shake
- Best Natural Protein Powder: True Nutrition Whey Protein Isolate
- Best Protein Powder for Athletes: Onnit Grass-Fed Whey Protein
- Best Casein Protein Powder: Transparent Labs Casein
- Best Vanilla Protein Powder: Jacked Factory Authentic Whey
- Best Plant-Based Protein Powder: Huel Black Edition
- Best Organic Protein Powder: Ora Organic Superfood Plant Protein
- Best Collagen Protein Powder: BUBS NATURALS Collagen Protein
- Best Egg Protein: Bulk Supplements Egg White Protein
- Best Protein Powder for Muscle Gain: Optimum Nutrition 100% Gold Standard Whey
- Best Budget Protein Powder: Cellucor Cor-Performance Whey Protein
- Best Whey Protein Powder: Momentous Grass-Fed Whey Protein
- Best Unflavored Protein Powder: NOW Sports Nutrition Whey Protein Isolate
- Best Chocolate Protein Powder: Kaged Whey Protein Isolate
Best Protein Powders Video Review
Compare Side By Side
Legion Whey+ | Transparent Labs Whey Isolate | Nutricost Whey Concentrate | Sports Research Whey | Ritual Protein | True Nutrition Whey Isolate | Onnit Whey | Transparent Labs Casen | Jacked Factory Whey | Huel Black Edition | Ora Organic Plant-Based | BUBS Collagen Protein | Bulk Supplements Egg White Protein | Optimum Whey Protein | Cellucor Whey | Momentous Whey | NOW Whey Isolate | Kaged Whey Isolate | |
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 | $2.00 | $1.99 | $0.73 – $0.99 | $1.05 | $2.66 | $1.50 | $1.99 | $1.99 | $1.50 | $2.50 | $2.50 | $1.68 | $0.97 – $2.02 | $1.69 | $1.00 | $2.70 | $0.66 – $1.38 | $1.46 |
Protein Per Serving | 22 g | 28 g | 25 g | 25 g | 20 g | 30 g | 20 g | 25 g | 24 g | 40 g | 21 g | 18 g | 24 | 24 g | 24 g | 20 g | 25 g | 25 g |
Type | Whey protein | Whey protein isolate | Whey concentrate | Whey isolate | Pea protein | Whey isolate | Whey isolate | Casein protein | Whey protein | Pea and rice protein | Pea and rice protein | Bovine collagen peptide | Egg white protein | Whey protein | Whey protein | Whey isolate | Whey isolate | Whey isolate |
Third-party Tested? | — | — | ||||||||||||||||
Calories Per Serving | 100 | 130 | 130 – 150 | 140 | 115 | 120 | 120 | 120 | 110 – 130 | 400 | 120 | 70 | 110 | 120 – 130 | 130 | 90 | 110 | 120 |
Flavors | 17 flavors | 8 flavors | 5 flavors | 2 flavors | 1 flavor | 34 flavors | 2 flavors | 1 flavor | 5 flavors | 9 flavors | 4 flavors | Unflavored | Unflavored | 20+ flavors | 2 flavors | 3 flavors | Unflavored | 5 flavors |
Best Overall Protein Powder: Legion Whey+
Good for: Anyone who’s looking for a high-quality protein powder for muscle gain and/or weight loss
Best Overall
Legion Whey+
Product Highlights
- Sourced from small dairy farms in Ireland
- Over 5 g of BCAAs per serving
- Non-GMO and animal welfare approved
- Third-party tested for banned substances
Pros & Cons
Pros
- Low in carbs and fat but high in protein
- Natural ingredients
- Money-back guarantee
- Made with ethically-sourced milk
- Lots of flavor options
- Subscribe and save 10%
Cons
- Comparably high cost per serving
- May be clumpy when mixed
- Some customers thought flavor was too sweet, or in some cases lacked flavor
Bottom Line
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.
Best Clean Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
Good for: Those who want a protein powder free of artificial ingredients
Best Clean Protein
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Product Highlights
- High-quality whey protein isolate
- 28 grams of protein per serving
- 15 flavors to choose from
- $1.99 per serving
Pros & Cons
Pros
- High-quality protein
- No artificial sweeteners, food dyes, or preservatives
- Lots of flavors to choose from
- Good customer reviews
- Whey isolate may be easier to digest for some people
- Subscribe and save 10% plus free shipping
Cons
- Price per serving on the high end
- Some reviews complain that it's too sweet
Bottom Line
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.
Best-Tasting Protein Powder: Nutricost Whey Protein Concentrate
Good for: People looking for a protein powder they look forward to taking every day
Best-Tasting
Nutricost Whey Protein Concentrate
Product Highlights
- 25 grams of whey protein concentrate per serving
- Available in 5 flavors, including unflavored
- High-quality ingredients and third-party testing
- Supports lean muscle growth and recovery after workouts
Pros & Cons
Pros
- Budget-friendly
- Non-GMO and gluten-free
- Manufactured in GMP-compliant facility
- Unflavored option only contains one ingredient, instantized whey protein concentrate
- Subscribe-and-save options
- Cost-effective price that starts around $0.87 per serving
Cons
- Whey concentrate may not mix as well as whey isolate
- Flavored options are higher in calories than other whey proteins
Bottom Line
Nutricost Whey Concentrate contains 25 grams of high-quality whey protein concentrate, available in five flavors. It's gluten-free, non-GMO, manufactured in a GMP-compliant facility, and third-party tested.
Best Protein Powder for Smoothies: Sports Research Whey Protein Isolate
Good for: Blending up for a frozen treat
Best for Smoothies
Sports Research Whey Isolate
Product Highlights
- Whey protein isolate
- 25 g of protein per serving
- Available in chocolate or vanilla
- Informed Choice-certified
Pros & Cons
Pros
- Affordable
- Third-party tested
- 25 grams of protein per serving
- Subscribe-and-save options
- Non-GMO, gluten- and soy-free
- Creates a creamy texture when blended into smoothies
Cons
- Only two flavors available
- Our tester had issues with solubility
Bottom Line
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.
Best Vegan Protein Powder: Ritual Essential Protein Daily Shake
Good for: Those who want a high-quality vegan protein powder
Best Vegan
Ritual Essential Protein Daily Shake
Product Highlights
- Organic pea protein powder
- 20 g of protein per serving
- Formulated to support adults 18-49
- Third-party tested
- 150 mg of choline per serving
Pros & Cons
Pros
- Soy-free, gluten-free, and vegan-friendly
- No artificial sweeteners
- Complete amino acid profile
- Non-GMO
- USA-grown peas
Cons
- Only comes in one flavor
- Price per serving is on the high end
- Velcro bag closure ineffective
Bottom Line
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). This protein powder from Ritual is third-party tested and Informed Sport Certified, which means this formula has been screened for over 250 banned substances.
Best Natural Protein Powder: True Nutrition Whey Protein Isolate
Good for: Anyone looking for an all-natural protein powder free of artificial ingredients
Best Natural
True Nutrition Whey Protein Isolate
Product Highlights
Pros & Cons
Pros
- Multiple flavor options
- Customizable
- Good taste
- 30 g of protein per serving
- Third-party tested
Cons
- Expensive
Bottom Line
True Nutrition Whey Protein Isolate is a customizable and tasty protein supplement that comes in unflavored and flavored options.
Best Protein Powder for Athletes: Onnit Grass-Fed Whey Protein
Good for: Competitive athletes looking for a protein powder to help with training and recovery
Best for Athletes
Onnit Whey Protein
Product Highlights
- Sourced from New Zealand grass-fed cows
- Made with whey protein isolate to filter out fats and carbs
- Offers a complete amino acid profile
- Website offers a subscription option to save money and auto-ship
Pros & Cons
Pros
- Low in carbs
- High in leucine
- Whey isolate gets to muscles faster
- Non-GMO
- Third-party tested by Informed Sport, so athletes can safely take it
Cons
- High cost per serving
- Can cause digestive issues for some people
- The Mexican Chocolate flavor has mixed reviews
Bottom Line
Onnit Whey Protein is a great protein option for those looking for a grass-fed protein, however there are cleaner grass-fed protein powders on the market that are lower in cost.
Best Casein Protein Powder: Transparent Labs Casein
Good for: Those who are looking for a filling protein powder
Best Casein
Transparent Labs Casein Protein
Product Highlights
- 100% grass-fed casein protein
- 3rd-party lab tested
- Chocolate flavor
Pros & Cons
Pros
- Subscribe and save 10%
- No artificial sweeteners, coloring, or preservatives
- 3rd-party lab tested
- Transparent ingredients
- Extremely positive reviews on taste
- More delicious and less clumpy than other casein protein powders, according to our product tester
Cons
- Only available in 1 flavor
- May be sold out
- Comparably expensive
- Limited reviews
Bottom Line
Transparent Labs Casein Protein provides 25 grams of protein per scoop and is extremely popular among users. Unfortunately, it may be sold out when you try to buy it, but you can sign up to be notified when it is available again.
Best Vanilla Protein Powder: Jacked Factory Authentic Whey
Good for: People who prefer vanilla-flavored protein powders
Best Vanilla
Jacked Factory Authentic Whey
Product Highlights
- 24 g of protein per serving
- Low-fat and low-carb
- Costs $1.50 per serving
- Five flavors
- Artificial aftertaste
Pros & Cons
Pros
- Low-carb
- Five flavors
- 24g of protein per serving
- No fillers or thickening agents
- Customers say the vanilla flavor tastes great, even when mixed in water
- Customers appreciate the versatility of the vanilla flavor
Cons
- Some artificial ingredients
- Has an artificial aftertaste
Bottom Line
Jacked Factory Authentic Whey is a low-carb, high-protein supplement that comes in five flavors at an affordable price.
Best Plant-Based Protein Powder: Huel Black Edition
Good for: Anyone looking for a plant-based protein powder that works as well as whey
Best Plant-Based
Huel Complete Black
Product Highlights
- Plant-based complete nutritional shake
- 400 calories, 40 g protein, 5-8 g fiber, 4-6g sugar
- No artificial sweeteners
- 9 flavor options
- Gluten-free meal shake
Pros & Cons
Pros
- Doesn’t need to be refrigerated
- Resealable bag
- 40 g protein in each serving
- Contains all essential vitamins and minerals
- 9 flavors available
- Subscribe and save
- Cookies & Cream flavor tastes better than most other vegan protein powders we’ve tried
- Uses pea, flaxseed, and brown rice protein for a more complete amino acid profile
Cons
- Reviewers say there's a bit of an aftertaste from plant-based protein
- Expensive for a meal replacement
Bottom Line
Huel Complete Protein Powder Black Edition is a nutritionally complete meal replacement shake powder, containing 400 calories per serving along with 40 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. Plus, each shake contains all essential vitamins, minerals, and amino acids with no artificial sweeteners or gluten.
Best Organic Protein Powder: Ora Organic Daily Superfood Protein
Good for: Those who prefer organic supplements and don’t mind a plant-based option
Best Organic
Ora Organic Daily Superfood Plant Protein
Product Highlights
- Plant based superfood protein with digestive enzymes
- Features 19 organic superfoods
- Each serving has 21+ g of protein, digestive enzymes, 3 servings of greens, and 0 added sugar
Pros & Cons
Pros
- Third party tested – can view certificate of analysis on website
- Gluten free, certified vegan, USDA organic, kosher, and dairy free
- No sugar alcohols
- 100% satisfaction guarantee
- No artificial ingredients, fillers, gums, or thickeners
- Contains a superfood blend that’s not found in many other protein powders
Cons
- Only 20 servings per container
- Price per serving on higher end for a protein powder
- Only 4 flavors available
- Mixed reviews of taste
- Uses stevia
Bottom Line
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.
Best Collagen Protein Powder: BUBS NATURALS Collagen Protein
Good for: Anyone who’s looking after their hair and nail health in addition to their protein intake
Best Collagen
BUBS Naturals Collagen Protein Powder
Product Highlights
- Unflavored collagen peptide supplement made from bovine hide
- 20 g of collagen in each serving
- Gluten-free, soy-free, nut-free, GMO-free, and corn-free
- NSF-certified supplement
- Claims to support joint health, stronger hair and skin, digestive health, and assists in recovery
- Comes in 10- or 20-oz tub, or in travel packets
- Has more than 17 amino acids, including 7 essential amino acids
Pros & Cons
Pros
- Travel packets are convenient
- Mixes well
- Unflavored and doesn’t affect taste
- NSF-certified for sport
- Higher protein content for a collagen supplement
- Is completely tasteless, unlike other collagen proteins we’ve tried
- Has a higher amount of collagen than many competitors
Cons
- Pricier for a collagen supplement
- Less than 30 servings per 20-oz container
Bottom Line
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).
Best Egg Protein: Bulk Supplements Egg White Protein
Good for: Anyone looking for a paleo-friendly protein powder
Best Egg Protein
Bulk Supplements Egg White Protein
Product Highlights
- Egg white protein powder
- 24 g of protein per serving
- 120 calories per serving
- Third-party tested
Pros & Cons
Pros
- High in protein
- Low in fats and carbs
- Free from gluten, soy, dairy, and yeast
- No added sugars
- Save 5% with subscription options
Cons
- Unflavored
- Egg-like odor
Bottom Line
Bulk Supplements provides high-quality protein supplements for all dietary restrictions. The brand’s egg white protein powder is no exception with 24 grams of protein, less than one gram of fats and carbohydrates, and no added sugars per serving. Our callout is the fact that this protein powder is unflavored and has an egg-like odor.
Best Protein Powder for Muscle Gain: Optimum Nutrition 100% Gold Standard Whey Protein
Good for: Supporting muscle growth
Best for Muscle Gain
Optimum Nutrition Gold Standard 100% Whey
Product Highlights
- Contains 3 different kinds of whey protein
- Tested for banned substances
- Over 5 g of BCAAs per serving
- Instantized to help prevent clumping
Pros & Cons
Pros
- Affordable
- Contains research-backed amounts of protein per meal needed to build muscle
- Plenty of flavor options
- Low in carbs
- Free shipping on orders over $75
Cons
- Some users say it's overly sweet
- Contains artificial flavors
- Most flavors contain sucralose
Bottom Line
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.
Best Budget Protein Powder: Cellucor Cor-Performance Whey Protein
Good for: Quality for less
Best Value
Cellucor COR-Performance Whey Protein
Product Highlights
- Fast-digesting whey protein containing 24 grams of whey protein per serving
- Available in molten chocolate and whipped vanilla
- Each serving is 120 calories and is formulated with 5.25 grams of naturally occurring BCAAs
Pros & Cons
Pros
- Tastes good, according to reviews
- Mixes well
- 24 grams of protein per serving
- Large tub (70 servings)
- Low in carbs and fats per serving
Cons
- Contains sucralose
- Only two flavor options
Bottom Line
Cellucor COR-Performance Whey Isolate Protein Powder delivers 24 grams of protein in each serving and is available in two flavors.
Best Whey Protein Powder: Momentous Grass-Fed Whey Protein
Good for: Anyone who is looking for high-quality whey protein
Best Whey
Momentous Grass-Fed Whey
Product Highlights
- Grass-fed whey protein isolate
- Cold-pressed with a micro-processing filtration
- ProHydrolase enzyme blend
- Protein is sourced from Irish cows
Pros & Cons
Pros
- Clean ingredients
- Third-party verified
- Mixes well
- High-quality
- Bioavailable
- Subscribe and save 10% (25% off your first order)
- Free shipping on orders over $75
- Whey is sourced from grass-fed cows that are hormone-free, steroid-free, and antibiotic-free
Cons
- Unflavored may clump when mixing
- Expensive
Bottom Line
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 which is 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 stomach during our testing.
Best Unflavored Protein Powder: NOW Sports Nutrition Whey Protein Isolate
Good for: Anyone looking for an allergen-free and/or unflavored protein powder
Best Unflavored
NOW Sports Whey Protein Isolate
Product Highlights
- 25 g of whey protein isolate per serving
- NPA A-rated GMP certified
- No artificial colors, flavors, or additives
- Packaged in the USA
Pros & Cons
Pros
- No additives
- Pure protein isolate
- Budget-friendly
- Mixes well
- Unflavored powder that is nearly undetectable in smoothies and other flavored beverages
Cons
- Some reports of a sour aftertaste
- Some users complained of missing scoopers
Bottom Line
NOW Sports Whey Protein Isolate is an unflavored protein which delivers 25 grams of protein per serving along with a good profile of BCAAs.
Best Chocolate Whey Protein Powder: Kaged Whey Protein Isolate
Good for: Anyone who is looking for high-quality protein with a good chocolate flavor
Best Chocolate Whey
Kaged Whey Protein Isolate
Product Highlights
- Whey protein isolate
- 25 grams of protein per serving
- Available in 3 flavors
- Third-party tested
Pros & Cons
Pros
- Affordable
- Good macro profile
- Reviewers claim it's easy on the stomach
- Tastes good
- Subscribe and save 10%
- Chocolate flavor described as the best chocolate protein powder by our product tester
Cons
- Clumpy when mixed
- Certain flavors out of stock frequently
- Only 3 flavors available
Bottom Line
Kaged Whey Protein Isolate is a fast-digesting protein available in five flavors with 25 grams of protein per serving.
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.
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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 Intelligence14. 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 study15
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?
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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 Clinic16 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 Nutrients17 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 study18 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 muscle1.
- It can support weight loss efforts. Protein powder can also be used for those who are on a weight loss plan1.
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 Clinic19 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 Avoid in Protein Powder
Picking a protein powder is kind of like online dating—you have to look out for red flags. Luckily, it’s a lot easier to notice the warning signs when looking at protein powder than it is when swiping through dating profiles.
Artificial/Harmful Ingredients
Avoid protein powders that are loaded with excess sugars, thickeners like xantham gum that may cause digestive issues or filler ingredients like maltodextrin. While many of the health risks of these ingredients are exaggerated by online health gurus, they can cause some digestive issues. You’ll also want to check for any allergens and, if applicable, whether your protein powder is kosher or halal.
Excess Carbs and Fat
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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