Best Protein Powder for Smoothies (2024): Top Picks From a Certified Nutrition Coach

While I have no problem with a scoop of protein powder and almond milk, I know many people who aren’t down with the shaker bottle life, even if they use one of the best-tasting protein powders. 

Whether you’re looking to stack your post-workout shake with more superfoods or you want to add whole foods to make it a meal, you’ve come to the right place. After testing countless protein powders, consulting with registered dietitians, and pursuing my own sports nutrition certification, I’ve got you covered with this guide to the best protein powder for smoothies. 

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.

Best Protein Powder for Smoothies in 2024

• Best Overall Protein Powder for Smoothies: Transparent Labs 100% Grass-Fed Micellar Casein
• Best Whey Protein Powder for Smoothies: Nutricost Whey Protein Concentrate
• Best Plant-Based Protein Powder for Smoothies: Ritual Essential Protein Daily Shake
• Best Vegan Protein Powder for Smoothies: KOS Vegan Protein Powder
• Best Budget Protein Powder for Smoothies: Optimum Nutrition 100% Whey Gold Standard French Vanilla Creme
• Best Organic Protein Powder for Smoothies: Truvani Plant-Based Protein Powder
• Best Vanilla Protein Powder for Smoothies: Quest Nutrition Vanilla Whey Protein Powder
• Best Unflavored Protein Powder for Smoothies: NOW Sports Whey Protein Isolate
• Best Collagen Protein Powder for Smoothies: Transparent Labs Grass-Fed Collagen Hydrolysate

Best Overall Protein Powder for Smoothies: Transparent Labs 100% Grass-Fed Micellar Casein

Good for: People who crave an ultra-rich, thick shake that’s almost like custard 

Best Overall

Transparent Labs Casein Protein

GGR Score: 4.5

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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.

Casein protein in general is a great choice for those who want their smoothies or shakes to have a thick consistency. The explanation for its thickness? During processing, casein separates from whey and forms curds, while whey is left behind as a watery liquid. According to registered dietitian Sydney Lappe, who authored our guide to the best casein protein, casein is actually the predominant protein found in cow’s milk.

That said, Transparent Labs 100% Grass-Fed Micellar Casein is one of the most palatable casein protein powders I’ve personally tried.

It doesn’t feel as gooey as some other options, which makes it great for smoothies. It’ll still definitely create a very thick shake, unless you use upward of 12 ounces of water.

The chocolate flavor is rich, almost like cocoa, but still allows other flavors to come through in smoothies.

One of my favorite ways to have this protein powder is in a smoothie with very ripe strawberries and cherries. It’s like sipping Valentine’s Day.

Bonus points: Transparent Labs has all of its products—each and every batch—tested for various substances and for ingredient accuracy by independent labs.

The brand even posts certificates of composition and certificates of analysis for each batch of products. 

Best Whey Protein Powder for Smoothies: Nutricost Whey Protein Concentrate

Good for: People looking for a high-quality and affordable whey protein powder with solid flavor options 

Best Whey

Nutricost Whey Protein Concentrate

GGR Score: 4.6

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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.

There are many great protein powders out there, but not all are created equal. For people who want a super-creamy whey protein powder that works great in frozen treats, we think Nutricost Whey Protein Concentrate is the best pick. 

GGR’s senior director of content, Kate Meier, said she loves the taste of this protein powder and hasn‘t experienced any negative side effects, such as bloating. She also noted that her partner’s stomach doesn’t always cooperate with protein powder, but this one hasn’t caused any issues. This is great news if you’re using it to make a smoothie, because you won’t have to worry about feeling super bloated or heavy if you gulp one down post-workout. 

With five different flavors to choose from, including unflavored, you’re sure to find an option you like to create a tasty smoothie. We like Chocolate Peanut Butter. Kate says, “My favorite way to take this protein is in a smoothie with milk, banana, and ice. The chocolate peanut butter flavor is fantastic with those ingredients, and the texture is so cold and creamy, almost like a milkshake.” Kate gave it a rating of 5-out-of-5 for its great flavor.

We love that you can get in extra BCAAs by adding a scoop of this to your smoothies. Research² has found that since whey protein is packed full of BCAAs, consuming it regularly can be really helpful when it comes to improving your body composition and athletic performance. As far as protein content is concerned, you’ll be pleased to find 25 grams of protein in one tasty scoop. Perry Nix, registered dietitian, says that 25 grams of protein is a sufficient amount for people looking to build or repair muscle mass. 

While this protein powder does have sucralose, the formulation is solid—we rated it a 4 out of 5—and it’s third-party tested, making it a great budget option as well. 

Best Plant-Based Protein Powder for Smoothies: Ritual Essential Protein Daily Shake

Good for: People looking for a high-quality, plant-based protein powder that tastes great in smoothies

Best Plant-Based

Ritual Essential Protein Daily Shake

GGR Score: 4.13

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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.

Competitive weightlifter and GGR senior director of content Kate Meier uses the Ritual Essential Protein Daily Shake in her morning smoothies (water, blueberries, and strawberries) and says it’s a good accompaniment to her usual morning meal.

“Mixed in a smoothie, the taste is definitely detectable, but not overly strong,” Kate says, awarding the vanilla protein powder a 4 out of 5. “It’s not super plant-y or hemp-y like some plant-based proteins are. There is a very slight chalky aftertaste with water, but I could drink this with water alone and be fine with it.”

Kate adds that the powder has a “shockingly great consistency” and gave it a 5 out of 5 for solubility.

Ritual uses organic pea protein powder, which normally we’d raise a small red flag to since it can’t be considered a complete protein source because there’s not enough of the amino acid methionine. The company solves this problem by adding more of the amino acid in the powder to ensure the 20 grams of protein can properly do its job.

Best Vegan Protein Powder for Smoothies: KOS Vegan Protein Powder

Good for: Individuals who follow a plant-based diet and want to add a substantial amount of protein to their diet

Best for Vegan Dieters

KOS Vegan Protein Powder

GGR Score: 4

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Product Highlights

• Multi-source vegan protein powder 
• USDA-certified organic, soy-free, gluten-free, dairy-free, non-GMO
• Digestive support via DigeSEB to help maximize absorption

Pros & Cons

Pros

• Manufactured in the USA
• Superfood-infused
• 20 g protein per serving
• Chocolate flavor is rich
• Enhanced with digestive support enzymes
• Under $1.50 per serving

Cons

• Customers say it has a gritty/chalky flavor
• Some users reported protein gave them stomach issues
• Reports of strong sweetness and bad aftertaste

Bottom Line

KOS is a vegan protein with a lot of positive reviews, but a number of people experienced stomach issues using this protein powder.

All seven flavors of KOS Vegan Protein Powder lack that earthy and plant-like taste you often find in the best vegan protein powders, so they won’t overpower or change the flavor of your smoothie. I personally give the chocolate flavor a 3.5 out of 5 on taste—it’s pretty rich, but it’s not the greatest protein powder I’ve ever tried—and it has a 4 out of 5 when it comes to solubility—there were some small chunks.

One note: I found that the thicker the liquid, the harder it was to mix. In other words, there were few issues when I mixed it with water but it took a bit longer to fully incorporate into almond milk.

Another reason we like KOS is that it uses five vegan protein sources to provide a complete protein source: pea protein, flax seed protein, pumpkin seed protein, quinoa protein, and chia seed protein. Plant-based protein sources often lack in some of the essential amino acids needed for muscle growth, but the combination used here makes sure you get enough of each so the 20 grams of protein per scoop can go to building and repairing muscle.

That’s not all, as KOS also has a superfoods blend that provides much needed vitamins and minerals—including iron, a mineral that vegans and plant-based eaters often lack. The digestive enzyme blend may also help with digestion.

Best Budget Protein Powder for Smoothies: Optimum Nutrition 100% Whey Gold Standard French Vanilla Creme

Good for: People searching for a tasty protein source that goes with any flavor smoothie and won’t empty their wallet

Best On A Budget

Optimum Nutrition Gold Standard 100% Whey

GGR Score: 4.2

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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.

Optimum Nutrition 100% Whey Gold Standard consistently makes an appearance on our various guides, such as the best whey protein powder, because it tastes great, mixes easily, and is budget-friendly. While it’s not the “cleanest” protein powder available, we realize that not everyone can pay top-dollar for third-party tested, organic, grass-fed, all-the-other-things protein powder. 

All of our product testers have used Optimum Nutrition whey protein at some point in their fitness journeys, and I currently still use it on a regular basis. We’ve even debated over the best Optimum Nutrition flavor (there are more than 20!). My go-to is Double Rich Chocolate, but I recommend French Vanilla Creme for smoothies since it’s much more versatile. 

The French Vanilla Creme also, to me, seems slightly “fluffier” than the other Optimum Nutrition flavors I’ve tried, which gives smoothies a frothy, milkshake-like consistency. Plus, the vanilla flavor is mild but tasty, and it doesn’t overpower the fruit or other ingredients in a smoothie. If you want a chocolate smoothie, you can always add cocoa powder.

Still, if vanilla isn’t your game, you can easily pick up one of the 20-plus flavors on Amazon or from your local supplement shop and experiment until you find the right one. 

Despite being a wallet-friendly pick, Optimum Nutrition 100% Whey Gold Standard is Informed Choice-certified, meaning it’s been independently verified to be free of banned substances for athletes. 

Best Organic Protein Powder for Smoothies: Truvani Plant-Based Protein Powder

Good for: People who prioritize organic ingredients but don’t want to sacrifice taste or texture

Best Organic

Truvani Organic Plant-Based Protein Powder

GGR Score: 4

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Product Highlights

• Made with 6 organic ingredients
• Rich chocolate flavor
• A USDA-certified organic, vegan, dairy-free, soy-free, and non-GMO product
• 20 grams of protein per serving
• Has 4.4/5 stars on Amazon and 14,000+ reviews
• #4 in Sports Nutrition Pea Protein Powders on Amazon
• Store in a cool and dry place

Pros & Cons

Pros

• No added sugars or stevia
• Does not have a chalky or grainy taste
• Reviewers love the chocolate flavor
• Paleo-friendly
• Organic
• Vegan
• Certified gluten-free

Cons

• Expensive (about $2.50 per serving)
• Made in a facility that processes wheat, tree nuts, shellfish, fish, peanuts, and eggs

Bottom Line

The chocolate flavor is a fan favorite, especially on Amazon, as Truvani’s Chocolate Protein Powder is rated #4 in Sports Nutrition Pea Protein Powders at the time of writing. We’ve found that reviewers love this product for its taste and simple ingredients.

Not only is Truvani Plant-Based Protein Powder one of the best organic protein powders available in general, but it is the only vegan protein powder that I am willing to drink of my own accord. 

Usually, when I test plant-based protein powders for our various best-of guides, I drink just enough to understand the taste, texture, solubility, consistency, and side effects, if any, of a given product. But I’m almost done with my bag of Truvani protein powder! For me, that says a lot. 

What’s more, Truvani’s formula is insanely simple. It contains just six ingredients in the chocolate flavor: pea protein, chia seed protein, pumpkin seed protein, alkalized cocoa, vanilla powder, and monk fruit extract. Chia seeds are a complete protein, while the other ingredients are low in or lack some essential amino acids.

The flavor of the chocolate powder is extremely rich, and it mixes into quite a thick shake on its own. In smoothies, chocolate Truvani tastes incredible with a variety of ripe berries and/or a banana. With almond milk, chocolate Truvani, a banana, and ice, you’ll have a smoothie reminiscent of Nutella toast with sliced bananas. It’s so good it should be illegal. 

Additionally, Truvani protein powder is USDA-certified organic, vegan, dairy-free, soy-free, and a non-GMO product, making it suitable for many diet types. 

RELATED: Best Clean Protein Powder

Best Vanilla Protein Powder for Smoothies: Quest Nutrition Vanilla Whey Protein Powder

Good for: Anyone who wants their protein shake to taste like a frothy vanilla milkshake

Best Vanilla

Quest Nutrition Protein Powder

GGR Score: 4

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Product Highlights

• Made with fast- and slow-absorbing proteins
• Contains 9 amino acids
• Sweet flavors help curb cravings
• Complete proteins help keep you full

Pros & Cons

Pros

• Low in carbs
• Comparably affordable per serving cost
• Balanced for workouts

Cons

• Contains sucralose
• Contains soy
• Thick texture

Bottom Line

With plenty of great flavors, Quest Nutrition Protein Powder is a great option for those who get bored of the same flavor of proteins.

Kate Meier, GGR senior of content, tried the Quest Nutrition Vanilla Milkshake Whey Protein Powder and says it has a “rich taste that is very vanilla!”

“You don’t need to mix this with anything else, as it’s totally awesome on its own,” Kate says, but it’s sure to elevate your smoothies with its frothy, creamy taste and texture. In fact, based on Kate’s notes on this product, I’m inclined to think that it would taste insanely good blended with milk and ice—like a real milkshake, but protein-packed.

In our full Quest protein powder review, writer and registered dietitian Megan Toomey says that Quest protein powder is a good choice for individuals who want a low-fat and keto-friendly protein powder or a gluten-free option, as well as cost-conscious buyers. (The cost per serving for this protein powder is lower than many other top brands.)

Depending on the flavor, Quest protein powder offers 20 to 26 grams of protein per serving, as well as 20% to 25% of the daily recommended calcium intake—so it’s not only good for your muscles, but your bones, too. 

Kate, like all of our product testers, has tried many different protein powders to bring our readers our expert opinions about which are purchase-worthy. Quest protein powder is one she keeps returning to for its great taste and solubility (and she says her kids love it, too).

RELATED: Quest Protein Bar Review

Best Unflavored Protein Powder for Smoothies: NOW Sports Whey Protein Isolate

Good for: Those who just want the extra protein without altering the taste of their smoothie

Best Unflavored

NOW Sports Whey Protein Isolate

GGR Score: 3.5

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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.

For those who are dead-set on not altering the taste of their beloved smoothies, unflavored whey protein is a good choice. (We do not recommend unflavored whey protein with just water or milk, and we definitely judge those who do that.)

GGR product tester and staff writer Lauren Strong tested the unflavored NOW Sports Whey Protein Isolate and concluded that there is “definitely a ‘whey’ taste, which is not good or bad, really.

“This is certainly not gag-worthy, but I did mix this with water to get the full effect,” she continues. “It would actually be pretty good with a sports drink or in a smoothie. It blends just like you would want a protein powder to—no clumps, and it’s not too thick or thin.”

Lauren reports no side effects like bloating, just a “strange aftertaste from the ‘non-flavor.’” As mentioned already, though, such ‘non-flavor’ is undetectable when blended with fruit, cocoa powder, yogurt, etc. 

With 25 grams of protein per serving, the NOW Sports Whey Protein Isolate will add substantial protein to your smoothie and your daily intake. Plus, since it’s unflavored, it’s free from sweeteners, including sugar, sugar alcohols, artificial sugar, and alternative sweeteners.

RELATED: Best Low-Carb Protein Powder

Best Collagen Protein Powder for Smoothies: Transparent Labs Grass-Fed Collagen Hydrolysate

Good for: People who are trying to look after the health of their skin, hair, and nails

Best Collagen

Transparent Labs Grass-Fed Collagen Hydrolysate

GGR Score: 4.7

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Product Highlights

• No artificial sweetener, colors, or preservatives
• Formulated with grass-fed bovine collagen peptides
• Claimed to help eliminate visible signs of skin aging like sagging and wrinkles
• Made with minimal ingredients

Pros & Cons

Pros

• Worldwide shipping
• A good amount of positive reviews
• Easily mixable in cold or hot beverages

Cons

• Only 10 g of protein per serving
• Low doses of collagen compared to other brands
• Doesn’t include vitamin C, which can help with absorption
• Only comes in 1 flavor

Bottom Line

Transparent Labs Grass-Fed Collagen Hydrolysate is a collagen rich in type I and type III collagen peptides made without artificial sweetener, colors, or preservatives.

While this may not technically be a protein powder, it is a collagen powder that contains a good amount of protein and we think it’s a great option for adding to your smoothies. It contains 10 grams of protein so if you blend it up with a milk or yogurt-based smoothie you can easily get your smoothie up to 20 grams of protein.

Even though collagen isn’t a complete protein source³ because it lacks a significant amount of tryptophan, taking this supplement is a great way to look after your hair, skin, and nails. This is thanks to the type I and III bovine collagen found in Transparent Labs Grass-Fed Collagen Hydrolysate. Each serving provides 11 grams of collagen and a tasty chocolate flavor.

GGR’s certified personal trainer, Amanda Capritto tried the chocolate flavor and said that it doesn’t taste bad, it isn’t the best either.

She tried it in both water and almond milk and found that the almond milk significantly improved the taste! She gives it a score of 3.75 out of 5 for taste since it needs a bit something extra to make it more enjoyable,

The chocolate flavor reminded Amanda a bit of the chocolate powder she used to mix into her milk as a kid as far as taste and how well it mixed. For solubility, it scored a 5-out-of-5 in our book. It dissolved into the liquid easily and there were no leftover bits floating around.

Other Protein Powders We Researched

At this point, our product testers have tried so many protein powders that it’s getting impossible to list them all out. We’ve tested protein powders from all of the well-known brands, as well as from lesser-known, newer, and more niche brands. We’ve tested countless whey proteins, casein proteins, vegan-friendly proteins, organic proteins, unflavored, unsweetened, pea protein, hemp protein—the list goes on. We’ve tested any type of protein powder you can think of. 

RELATED: Best Pea Protein Powder

How We Picked and Tested the Best Protein Powders for Smoothies

As of this writing, our team of certified personal trainers, nutrition coaches, and athletes has tested upward of 60 different protein supplements. During our testing, we look at several criteria that help us determine whether or not a certain product belongs in a certain guide. Here are some of the questions we ask ourselves as we evaluate all of the different types of protein powder.

• Protein source: Does the protein come from plant sources, or is it a dairy derivative (whey protein concentrate, whey protein isolate, hydrolyzed whey, or casein)? If it’s a plant-based protein blend, does it contain all of the essential amino acids needed to make it a complete protein? 
• Solubility: Does it dissolve quickly and easily? Are there any chunks or flecks? Is it chalky or smooth?
• Taste: How does it taste with plain water? Milk or a milk alternative? In a smoothie or oats?
• Grams of protein per serving: Are there at least 20 grams of protein per serving?
• Calories per serving: Is there enough protein for the calorie count, or does it seem high-calorie relative to the protein content?
• Carbs and fats per serving: Do these nutrients seem in line with what’s standard, or do they seem to be high for the protein content or calorie amount? If the carbohydrate content is very high, for instance, the product may be better categorized as a mass gainer.
• Sweeteners: Is the product unsweetened, or does the protein contain added sugar, artificial sweeteners, sugar alcohols, or natural alternatives to sugar? 
• Third-party testing: Is the product vetted by any agency outside of the manufacturer? We look for NSF Certified for Sport, US Pharmacopeia verifications, allergen testing, heavy metal testing, and individual dietary certifications, such as USDA Certified Organic or Non-GMO Project Verified, when applicable.
• Other ingredients: Are there any ingredients that are clearly there as fillers; or are there proprietary blends that don’t allow us to know what’s really in the product? 

Benefits of Protein Powder

The benefits of protein powder are many, as protein is an essential macronutrient that supports all sorts of body functions from hormone regulation to muscle growth and appetite. 

Keeps You Full 

Several studies have shown that protein, both from whole food sources and in the form of supplements, can assist with appetite regulation and promote satiety, or the feeling of being full from food. For instance, in a 2022 study in the Journal of Obesity and Metabolic Syndrome⁴, researchers point out that protein consumption triggers the excretion of three anorexigenic (appetite suppressant) hormones and “is a good method to reduce total energy intake by increasing satiety in comparison to that gained from carbohydrates and fats.”

May Help With Weight Loss

A 2020 review in the Journal of Obesity and Metabolic Syndrome⁵ concluded that higher-protein diets (defined as “consuming more protein than the recommended dietary allowance”) is linked to reduced body weight and less fat mass compared with lower-protein diets. Of course, protein intake is just one factor of many that can affect weight loss.

Helps With Workout Recovery

Time and time again, researchers have shown that consuming protein powder after a workout can enhance and expedite muscle recovery. A 2019 study in the Journal of Sports Science and Medicine⁶ pointedly states, “Protein supplements facilitate muscle repair and mitigate muscle damage markers during recovery,” although it’s important to know that meeting protein intake minimums over the long-term is more important than simply consuming a protein shake after each workout, according to a 2018 report in Frontiers in Nutrition⁷.

Assists Muscle Growth Process

If your goal is to gain muscle, a high-quality protein powder should be one of the very first supplements you reach for, along with creatine and pre-workout. Dietary protein is one of the most important nutrients for maintaining and building muscle tissue, according to a 2019 study in the journal Nutrients⁸. Additionally, as evidenced by a 2018 study⁹ in the same journal, supplementing with protein after workouts is one way to maximize hypertrophy potential from resistance training sessions.

RELATED: Best Creatine for Packing on Muscle

Dosing and Interactions 

Protein powder is generally recognized as safe by nutritionists, registered dietitians, doctors, and other healthcare professionals. With protein powder, the important thing to look out for is allergens. Those with a gluten allergy will need to look for a protein powder that is certified gluten-free; those with lactose intolerance will need a certified dairy-free protein or one with enzymes that can help them digest the dairy protein.

Regarding how much protein you need, your ideal protein intake is determined by many factors, including your body weight, age, activity level, and fitness goals. For the most part, the recommended amount of protein per day is 1.2 to 2 grams of protein per kilogram of body weight. Your individual protein needs can change depending on the aforementioned factors; for instance, a bodybuilder will need more protein than someone who is just trying to meet the recommended intake for health and longevity. We dive deeper into this topic in our guide, “How Much Protein Do I Need?”

Third-Party Testing

Third-party testing refers to independent verification of the ingredients in a supplement. If a company has third-party testing performed on their products, it assures the consumer that what’s on the ingredients list is actually what’s in the product. 

For our part, we prioritize independently vetted supplements in our guides to the best products, and that’s why you’ll see us consistently recommend products from brands like Transparent Labs, Kaged, XWERKS, Vega, and Orgain. 

However, we remain aware that a lack of third-party testing doesn’t always indicate shadiness on the part of a brand. For instance, budget picks rarely boast third-party verification, but it’s nearly impossible to find a protein powder under $1.50 per serving that is thoroughly tested by independent agencies. 

Protein Powder Types

Protein powder comes from various sources and often undergoes different manufacturing processes to get to the end product. Below is a brief overview of the different types of protein powder.

Whey Protein

Whey protein is the most common type of protein. It’s derived from cow’s milk and is known for its effectiveness in aiding muscle growth and recovery. It contains all nine essential amino acids and is considered a complete protein.

Within the whey protein family, there are three sub-types:

• Whey protein concentrate: What’s left after the excess liquid is removed from the whey and spray-dried into a dry powder. Because it still contains lactose, individuals with dairy sensitivities may not be able to tolerate it.
• Whey protein isolate: An ultra-filtered version of whey that contains little to no carbs, sugar, or fat. Many people who normally can’t tolerate dairy can consume whey isolate without issue because the filtration process removes almost all of the lactose.
• Whey protein hydrolysate: Whey isolate treated with heat, acid, or enzymes to break down the bonds that hold the protein together. This process of “pre-digestion” makes the protein powder easier for the body to absorb and digest.

RELATED: Best Protein Powders for Muscle Gain

Casein Protein

Casein protein is another dairy-based, complete protein. It digests more slowly than whey. It’s a good choice for a pre-bedtime snack because it helps your muscles recover and grow while you sleep.

Plant-Based Protein

Plant-based proteins can be derived from soy, quinoa, brown rice, peas, flaxseed, pumpkin, and other protein-rich plants. While sources like soy and quinoa are complete proteins, most plant-based protein sources are not. For that reason, manufacturers will use a blend of plant proteins in their protein powder to ensure the product has a complete amino acid profile.

Egg Protein

Like whey and casein, egg protein is a complete protein. It’s made from dried egg whites and is a good option for people with dairy sensitivities. However, more research is needed to verify its effectiveness in aiding muscle growth.

FAQs About Protein Powder

To wrap up, here are the answers to some common questions about protein powder.

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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2. Kadam, B., Ambadkar, R., Rathod, K., & Landge, S. Health Benefits of Whey- A Brief Review. International Journal of Livestock Research. 2018, 8(5), 31-49. doi: 10.5455/ijlr.20170411022323
3. García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019;43(3):531-538. doi:10.1007/s00264-018-4211-5
4. Moris JM, Heinold C, Blades A, Koh Y. Nutrient-Based Appetite Regulation. J Obes Metab Syndr. 2022;31(2):161-168. doi:10.7570/jomes22031
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6. Poulios A, Georgakouli K, Draganidis D, et al. Protein-Based Supplementation to Enhance Recovery in Team Sports: What is the Evidence?. J Sports Sci Med. 2019;18(3):523-536. Published 2019 Aug
7. Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018;5:83. Published 2018 Sep 11. doi:10.3389/fnut.2018.00083
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Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC

Amanda is a content writer and journalist with extensive experience in the health, fitness, lifestyle, and nutrition niches. Before joining Garage Gym Reviews, she worked as an independent writer for various brands and outlets.Her work has appeared in national and global digital publications, including Health.com and Shape.com (Meredith Corporation), CNET (Red Ventures, formerly ViacomCBS), LIVESTRONG (Leaf Group), Verywell Fit and The Balance (DotDash), SlickDeals (Goldman Sachs/Hearst), Health Journal, and more.Now, Amanda brings her expertise in fitness to the GGR team by testing equipment and writing authentic, honest reviews on everything you might need to stock your home gym.

Further reading

8 Whey Protein Benefits From a Registered Dietitian

by Sharon Lehman, RD

Whey protein is one of the most researched sports nutrition supplements. Learn all the ways whey protein benefits your health from a registered dietitian. Read more

Build Your Dream Physique in the Comfort of Your Home Gym

by Anthony O'Reilly CPT, CNC

While I have no problem with a scoop of protein powder and almond milk, I know many people who aren’t down with the shaker bottle life, even if they use one of the best-tasting protein powders. Whether you’re looking to stack your post-workout shake with more superfoods or you want to add whole foods to make it a meal, you’ve come to the right place. After testing countless protein powders,  » Read more about: Best Protein Powder for Smoothies (2024): Top Picks From a Certified Nutrition Coach  » Read more

Marcy ME-709 Recumbent Exercise Bike Review (2024): An Affordable Way to Cycle

by Lauren Strong, CPT

Find out in this Marcy ME-709 Recumbent Exercise Bike review if this is the stationary bike that will kick-start your fitness routine. Read more

Barbells vs. Dumbbells: The Best Option for a Home Gym

by Cooper Mitchell, GGR Founder

The age old debate: are barbells or dumbbells better for a home gym? After using nearly every barbell on the market as well as most dumbbells and helping thousands of people start home gyms, I think we have a good idea on which is superior. Mostly, it comes down to your budget and training style–let's discuss. Read more