If you’re on a diet or need more protein, protein powders can help. They’re good for boosting your protein intake, especially after workouts to help muscles recover. You can easily add them to meals or snacks. They’re particularly useful for people with restricted diets, like vegans or those who don’t eat a lot of high-protein foods.
Choosing the right protein powder is key because there are so many options out there. Lauren Manaker, a nutrition expert, suggests picking one that fits your dietary needs. For instance, if you’re vegan, hemp, soy, or pea protein powders are great choices. Also, consider which powder your body tolerates best—some people can’t handle soy or dairy-based powders.
When choosing a protein powder, watch out for added ingredients like vitamins, minerals, sweeteners, and caffeine. These can affect how suitable the powder is for your needs.
To find the best protein powders, we reviewed the research, talked to experts, and looked at nutritional content, third-party testing results, and ingredient quality. We tested the top 25 powders by mixing them with water and rated them based on taste, texture, and smell. Our top picks came from combining these test results with independent reviews, nutritional studies, and value for money.
Best Overall
Naked Whey Chocolate Protein Powder
Our Ratings
- Flavor 5/5
- Texture 5/5
- Nutrition 5/5
- Third-Party Testing 5/5
Pros
- Informed Choice Certified
- Sourced from grass-fed cows
- Delicious taste and smooth texture
- Three ingredients with no artificial sweeteners or flavorings
Cons
- Does not dissolve completely when mixed with plain water
Key Specs:
Protein source: Whey concentrate | Serving size: 2 scoops (38g) | Protein per serving: 25g | Gluten-free: Yes | Vegan: No | Sweeteners: Coconut sugar
Who’s It For
Ideal for anyone seeking minimally-ingredient protein derived from grass-fed cows; particularly beneficial for athletes seeking to build and repair muscle.
Why We Recommend It
Our top pick is Naked Whey, a high-quality whey protein that’s both affordable and straightforward. It’s made from cold-pressed whey protein concentrate sourced from grass-fed cows on small farms in Idaho and California. Whether you prefer it unflavored or in chocolate, vanilla, or strawberry, Naked Whey keeps things simple with no artificial flavors, colors, or sweeteners.
Whey protein is well-known among athletes for its excellent amino acid profile and high bioavailability. It’s considered the best protein for muscle building because it’s packed with essential amino acids, especially branch-chain amino acids, crucial for muscle growth and recovery.
Naked Whey prides itself on using minimal ingredients. The chocolate flavor, for example, contains only organic coconut sugar, organic cocoa powder, and whey protein concentrate. It mixes smoothly, has a mild sweetness, and a rich chocolate taste that blends well with milk or smoothies.
This protein powder is gluten-free, soy-free, and GMO-free. For instance, the chocolate flavor provides 25 grams of protein, 6 grams of BCAAs, and 5 grams of sugar per serving. It’s also tested for heavy metals and certified by Informed-Choice, ensuring it’s safe for athletes and free of banned substances.
Things To Consider
This powder has a nice texture and isn’t grainy, even if it doesn’t dissolve entirely in water alone and some powder remains at the bottom of the glass.
Best Unflavored
Klean Athlete Klean Isolate
Pros
- NSF Certified for Sport
- Only 2 ingredients with no added sweeteners or flavorings
- Isolate form has a higher protein concentration and is lower in lactose
Cons
- Best mixed into flavored beverages, smoothies, or foods like oatmeal
Key Specs:
Protein source: Whey | Serving size: 2 scoops (22.3g) | Protein per serving: 20g | Gluten-free: Not certified | Vegan: No | Sweeteners: None
Who’s It For
Best suited for those looking for a lower-carb and lower-fat protein powder to add to baked goods and energy bites, in addition to those who wish to use it in smoothies. Also a great choice if you’re lactose intolerant yet still want whey protein.
Why We Recommend It
KLEAN Athlete’s KLEAN Isolate (unflavored) stands out as a top-notch protein powder without unnecessary additives. It’s made with just whey protein isolate and sunflower lecithin, ensuring you get pure protein without added sugars, artificial sweeteners, fiber, or anything else you might want to avoid.
Whey protein isolate is a concentrated form of whey that’s about 90% protein with minimal fats and carbs. It’s great for those sensitive to lactose because it contains very little of it.
Because it has a neutral taste, you can easily mix KLEAN Isolate into various foods to boost your protein intake. It works well in oatmeal, pancakes, baked goods, smoothies, energy bites, and more.
KLEAN Isolate is NSF certified for sport, which means it’s independently tested to confirm it’s safe, free of harmful ingredients, and meets the claims on its label.
Things To Consider
We didn’t really enjoy this by itself because it’s flavorless; toss it into a shake or baked dish instead. It is also available in vanilla and chocolate flavors, though some people might not enjoy the stevia and monk fruit extract in these flavors.
Best Vegan
KOS Vegan Superfood Protein Powder
Our Ratings
- Flavor 4/5
- Texture 4.5/5
- Nutrition 4.5/5
- Third-Party Testing 2.5/5
Pros
- USDA Organic
- Vegan-friendly, complete plant-based protein
- Good source of vitamins and minerals
- No aftertaste
Cons
- Contains a digestive enzyme blend that may not be suitable for all
- Not third-party tested
Key Specs:
Protein Source: Pea, flax, quinoa, pumpkin and chia seeds| Serving Size: 2 scoops (39 grams) | Protein per serving: 20 grams| Gluten-free: Yes| Vegan: Yes| Sweeteners: stevia, coconut sugar, monk fruit
Who’s It For
The greatest choice if you’re searching for a protein that also includes a variety of vitamins, minerals, fruits, and even digestive enzymes.
Why We Recommend It
If you’re looking for an organic, plant-based protein powder, Kos Organic Plant Protein Chocolate is a fantastic option. Unlike many plant-based powders that can be gritty, this one blends smoothly without any weird texture or aftertaste. It’s perfect in smoothies or mixed with plain water. The chocolate flavor is mild and slightly sweet, like chocolate milk.
For a quick shake, just mix it with water in a shaker bottle. Or get creative and blend it with your favorite milk and a frozen banana for a creamy smoothie that tastes like a treat.
This protein powder combines five plant sources—pea, flax seed, quinoa, pumpkin seeds, and chia seeds—along with Himalayan salt, organic coconut milk, a touch of stevia, and monk fruit. Each serving gives you 20 grams of protein with all the essential amino acids you need. It also includes a mix of fruits and vegetables like tomato, apple, carrot, orange, cranberry, mushroom, and carrot, adding extra nutrients and antioxidants. Plus, you’ll get 3 grams of fiber and 6 grams of healthy fats from the seeds and coconut milk.
Kos Organic Plant Protein is fortified with a blend of vitamins and minerals, giving you a solid nutrient boost. In just one serving, you get 30% of your daily iron needs, 45% of vitamin B12, and 20% of zinc.
It’s free from gluten, soy, artificial sweeteners, and colors, and it’s USDA Organic and non-GMO certified.
Things To Consider
- This product contains additional vitamins and minerals, so if you take a multivitamin or other supplements, make sure you are not taking more than the Tolerable Upper Intake Level (UL) of any nutrient.
- Additionally, it has a blend of digestive enzymes that might be helpful for certain people, but there isn’t enough evidence to support its frequent use in terms of health benefits.
- This protein’s fiber is derived from inulin, which in certain cases can upset stomachs.
Best for Athletes
Momentous Recovery Protein
Pros
- NSF certified for Sport and Informed Sport certified
- Contains mix of protein and carbs for post-workout recovery
- Sourced from grass-fed cows
Cons
- Contains a proprietary enzyme blend that lacks scientific backing for regular use
Key Specs:
Protein source: Whey | Serving size: 2 scoops (40g) | Protein per serving: 20g | Gluten-free: Not certified | Vegan: No | Sweeteners: Stevia
Who’s It For
Ideal for athletes and physically active people who choose a higher carbohydrate alternative to assist replenish muscle glycogen stores after intensive exercise, as well as for those who require protein for muscle growth and synthesis during prolonged, high-intensity exercise.
Why We Recommend It
Momentous Recovery Protein is a whey-based powder certified by NSF for Sport and Informed-Sport, ensuring it’s safe and pure for athletes. Allison Knott, a nutrition expert, points out that whey protein, like Momentous, is particularly effective after weightlifting because it helps build muscles better than other proteins like casein or soy. This can lead to stronger muscles and more lean muscle mass.
After a workout, your body needs carbs to replenish its energy stores. Momentous Recovery provides 10 grams of carbs, which is helpful, but depending on how intense and long your workout was, you might need more carbs to recover fully. Mixing this powder into oatmeal or a smoothie with berries and banana can give you an extra carb boost. It also contains some salt to replace what you lose through sweat.
You can get Momentous Recovery in vanilla or chocolate flavors, both sweetened with stevia for a natural sweetness.
Things To Consider
Be advised that ProHydrolase, a combination of digestive enzymes included in this product, may improve the absorption and utilization of amino acids. Nevertheless, this notion has only been examined in one extremely small study in recent years, and no benefits were discovered. However, there were no adverse effects, so even while it might not be beneficial, it probably isn’t an issue.
Best Casein
Dymatize Dymatize Casein Protein Powder
Our Ratings
- Flavor 5/5
- Texture 5/5
- Nutrition 4/5
- Third-Party Testing 5/5
Pros
- Informed Choice Certified
- Dissolves quickly and completely in water with a smooth texture
- Slower absorbing protein that may help promote overnight muscle recovery
- Contains 45% Daily Value of calcium
Cons
- Contains artificial sweeteners and flavorings
Key Specs:
Protein Source: Casein | Serving Size: 2 scoops (36 grams) | Protein per serving: 25 grams| Gluten-free: Not certified| Vegan: No | Sweetener: sucralose, acesulfame potassium
Who’s It For
The greatest choice if you take your protein powder closer to bedtime. Also beneficial for those who require a healthy supply of calcium for strong bones.
Why We Recommend It
If you’re looking for a tasty casein powder, give Dymatize’s Elite Casein Protein Powder a try. Casein is another protein from dairy that has all nine essential amino acids and more calcium than whey protein. Because it digests slowly, taking it after a workout or before bed might help your muscles recover overnight.
Athletes will appreciate that it’s Informed Choice Certified. Each two-scoop serving provides 130 calories, 25 grams of protein, 2 grams of fat, 3 grams of carbs without sugar, and 45% of your daily calcium needs.
This powder mixes smoothly in water with no gritty texture. The vanilla flavor is subtle and pleasant, without any aftertaste. It’s great with milk, water, or in smoothies. You can also get it in chocolate, cookies and cream, or cinnamon bun flavors.
Things To Consider
It should be noted that it does contain gums, other additives, and artificial sweeteners like acesulfame potassium and sucralose, which some individuals may not want to eat. These components might also make some people bloated.
Also Read: Top Supplements for Muscle Growth
Best Hemp
Manitoba Harvest Hemp Yeah! Max Protein
Pros
- Only two ingredients
- USDA organic, Non-GMO, and vegan
- Contains fiber and omega-3’s
Cons
- Lower in essential amino acids, including BCAAs
Key Specs:
Protein source: Hemp | Serving size: 4 tablespoons (32g) | Protein per serving: 20g | Gluten-free: Not certified | Vegan: Yes | Sweeteners: none
Who’s It For
Ideal for someone who doesn’t exercise like an athlete and requires a plant-based protein powder strong in omega-3s. A fantastic choice for someone who consumes a range of other protein sources that can assist in fulfilling requirements for critical amino acids.
Why We Recommend It
We’re big fans of Manitoba Harvest’s Hemp Yeah! Max Protein for its simple ingredients: just oregano extract and hemp seeds. The ground hemp seeds pack 20 grams of plant-based protein, plus fiber, iron, potassium, magnesium, zinc, copper, and some B vitamins. Studies show that omega-3 fatty acids, found in hemp, can support heart health by lowering triglyceride levels.
You can mix this protein powder into many foods and drinks to boost your protein intake without the aftertaste that some flavored powders have, since it’s unflavored and unsweetened. It’s also Kosher certified, non-GMO Project verified, and USDA Organic. Manitoba Harvest is even a certified B-Corp. Some testers noted a nutty flavor with a slightly gritty texture. It goes best with a banana, other fruits, and your favorite type of milk.
Things To Consider
This product’s one disadvantage is that it contains less necessary amino acids, such as BCAAs, thus athletes who are concerned with muscle building and repair might not want to use it. You can, however, satisfy all of your requirements for amino acids and protein as long as you’re getting them from other sources in your diet, whether they come from plants or animals.
Best Organic
Natural Force Organic Grass-Fed Whey Protein Powder
Our Ratings
- Flavor 1/5
- Texture 1/5
- Nutrition 5/5
- Third-Party Testing 5/5
Pros
- USDA Organic
- Third-party tested
- Contains three simple ingredients
- Sourced from grass-fed cows
Cons
- Slightly grainy texture and aftertaste when mixed with plain water
Key Specs:
Protein source: Whey protein concentrate | Serving size: 1 scoop (26.7g) | Protein per serving: 20g | Gluten-free: Yes | Vegan: No | Sweeteners: Organic monk fruit powder
Who’s It For
Ideal for people who plan to combine their protein with other ingredients to enhance the flavor of a smoothie. Additionally a great option for people seeking whey protein derived from humanely raised, grass-fed cows.
Why We Recommend It
If you’re looking for organic whey protein, we recommend Natural Force Organic Whey Protein. Their vanilla bean flavor contains only three organic ingredients: monk fruit powder, vanilla flavor, and grass-fed whey protein concentrate. They also offer chocolate and unflavored options.
Natural Force takes pride in sourcing their whey from humanely treated, grass-fed cows on family-run farms in California. Their protein powder is USDA-Organic certified, soy-free, gluten-free, and Non-GMO Project Certified. They ensure each batch undergoes independent testing for microbiological contamination, heavy metals, and ingredient quantities, with Certificate of Analysis available on their website.
Each scoop provides 110 calories, 20 grams of protein, and less than 1 gram of sugar.
Things To Consider
To achieve the greatest taste and texture, we suggest blending this into smoothies. It has a slight aftertaste and leaves behind some clumps and a grainy texture when mixed with pure water. It also doesn’t completely dissolve.
Best Allergen-Friendly
NOW Foods Organic Pea Protein
Pros
- Third-party tested
- Vegan, USDA Certified Organic, and non-GMO
- Only ingredient is pea protein
- Informed Sport Certified
Cons
- Lower protein than other powders on our list
Key Specs:
Protein source: Pea | Serving size: 2 scoops (20g) | Protein per serving: 15g | Gluten-free: Not certified | Vegan: Yes | Sweeteners: None
Who’s It For
Because it has the lowest protein content per serving on our list, it is best suited for people who like a single ingredient protein and may combine it with other protein sources.
Why We Recommend It
Now Sports Organic Pea Protein keeps it simple with just one ingredient: organic yellow pea protein isolate. It’s vegan, non-GMO, and USDA Certified Organic, making it safe for all major allergies. It’s also Informed Sport Certified, meaning it’s free of 250 banned substances commonly checked in sports.
Two scoops provide 15 grams of plant-based protein, containing all nine essential amino acids. It also offers 5 milligrams of iron, about 30% of your daily needs, which can be helpful for those lacking iron in their diets. Although it’s only pea protein, it mixes well in smoothies or works great in post-workout meals like pancakes or oatmeal.
Things To Consider
This powder has a somewhat lower protein level than other powders, but it’s still sufficient for a post-workout snack. You should up the serving size or include additional protein sources if you’re using this as a post-workout meal.
Best Flavored
Ascent Native Fuel Whey, Chocolate
Our Ratings
- Flavor 5/5
- Texture 5/5
- Nutrition 4.5/5
- Third-Party Testing 5/5
Pros
- Informed Sport Certified
- Dissolves well in water with a smooth texture
- Comes in single-serve packets convenient for travel and on-the-go
Cons
- Slightly powdery aftertaste
Key Specs:
Protein Source: Whey protein isolate, whey protein concentrate| Serving Size: 1 scoop (35 grams) | Protein per serving: 25 grams| Gluten-Free: Yes| Vegan: No | Sweetener: stevia
Who’s It For
Best for people who prefer a protein that comes in single-serve sachets for portability and tastes good blended in plain water.
Why We Recommend It
Ascent Native Fuel Whey in chocolate peanut butter flavor tops our list for best-tasting protein powder, though there are other flavors available too. It combines whey protein isolate and concentrate for a rich, delicious taste. We love the chocolate peanut butter flavor whether mixed in a smoothie with banana and milk, or simply with water or milk. It mixes smoothly without any lumps.
Each scoop packs 25 grams of protein and 2.7 grams of leucine, great for muscle recovery. Natural flavors, cocoa powder, sea salt, and stevia add to its taste, while lecithin makes it smooth. Ascent Native Fuel Whey comes in chocolate, chocolate peanut butter, lemon sorbet, vanilla bean, and unflavored options, with no artificial additives.
The single-serve packets make it easy to try before buying a big bag or for travel. We also like its Informed Sport Certification, confirming it’s free of banned substances in sports supplements. It’s gluten-free, but does contain peanuts and milk.
Things To Consider
There is a somewhat powdery aftertaste to this protein. This might not be the greatest option for you if you don’t like stevia very much.
Best Transparent Sourcing
Ritual Essential Protein Daily Shake 18+
Our Ratings
- Flavor 5/5
- Texture 4.3/5
- Aftertaste 4.5/5
- Smell 5/5
- Value 5/5
Pros
- Informed Choice Certified
- Contains choline
- Transparent sourcing with traceable ingredients
Cons
- Lower in essential amino acids, including BCAAs
Key Specs:
Protein source: Pea | Serving size: 1 scoop (30g) | Protein per serving: 20g | Gluten-free: Yes | Vegan: Yes | Sweeteners: Reb-M (fermented sugarcane) and monk fruit extract
Who’s It For
Ideal for people who wish to enhance their cognitive abilities.
Why We Recommend It
Flavored protein enthusiasts rave about Rituals Essential Protein Daily Shake 18+. It delivers 20 grams of plant-based protein per scoop, along with 150 milligrams of choline—an essential nutrient that many people, especially those who don’t eat eggs regularly, often lack. Choline not only supports heart health but also boosts cognitive function.
Each scoop of Essential Protein Daily Shake 18+ contains 290 mg of sodium, which helps replenish salt lost during workouts. It also provides calcium and iron. The shake is free of added sugar and gets its flavor from real vanilla bean extract, sweetened with monk fruit and Reb-M (from fermented sugarcane). While pea protein is a complete protein, it lacks some essential amino acids found in milk-based proteins like whey and casein, such as BCAAs.
Ritual emphasizes ingredient quality and transparency through its Made Traceable™ program, offering detailed sourcing information for each component. The powder undergoes rigorous testing for over 250 banned substances, heavy metals, microbes, and other potential contaminants. It’s also Informed Sport Certified, ensuring it meets stringent standards for athletes.
Things To Consider
Despite having no calories, the sweetener combination in this product may cause bloating in certain individuals.
Where We Stand
Our favorite protein powder is Naked Whey in chocolate flavor, which has a short ingredient list and can be used in a variety of recipes (smoothies, yogurt, oatmeal, etc.). Athletes that participated in our testing gave it great ratings as well. Kos Organic Plant Protein is our top choice among plant-based options due to its delicious taste, smooth texture, high nutritional profile, and added fruit and vegetable blend.
Are Protein Powders Beneficial?
If you’re struggling to get enough protein from meals or need extra due to your lifestyle or diet, protein powders can help. It’s best to focus on protein-rich foods first, as they also provide essential vitamins, minerals, antioxidants, fiber, and sometimes healthy fats.
Remember, simply adding more protein without strength training might not lead to more muscle mass.
But some groups can benefit from protein powder more than others.
Athletes, for instance. A person weighing 150 pounds (68 kilograms) might need 95 to 135 grams of protein daily, which is 1.2 to 2.0 grams per kilogram of body weight for most athletes. That’s 50% to 150% more than what an average adult needs. Research shows protein powders, especially those with whey, can speed up recovery after workouts.
Pregnant and breastfeeding individuals. During later pregnancy and breastfeeding, protein needs increase. Nursing mothers, for example, might require up to 1.7 grams of protein per kilogram of body weight—twice as much as those who aren’t breastfeeding. Protein powders can help meet these higher needs, but always consult with a healthcare provider before using any supplements during pregnancy or nursing. Make sure the supplement is third-party tested to ensure it’s safe.
People with specific dietary restrictions. If your diet, like vegetarian or vegan, makes it hard to get enough protein from food, protein powders can be really helpful.
Who May Not Benefit From Protein Powders
Since most people can easily get enough protein from their meals, they usually don’t need protein powders. Foods high in protein also come with added health benefits like antioxidants, fiber, vitamins, and minerals.
For those who already meet their protein needs through food, extra protein won’t boost their fitness or health. In fact, regularly consuming too much protein could lead to health issues like kidney problems, weaker bones, and increased risks of certain cancers. It might also mean missing out on other nutritious foods that are good for overall health.
If you’re on a protein-restricted diet due to conditions like kidney disease, protein powders could encourage you to consume too much protein, which can be risky.
Also, some medications might not mix well with supplements like protein powders. For example, whey protein can interfere with antibiotics and a key medication for Parkinson’s disease. Some protein powders also contain vitamins, minerals, probiotics, enzymes, greens powders, and antioxidants that could interact with prescription drugs. Always check with your healthcare provider before adding supplements to your diet, especially if you’re taking medications.
How We Select and Test Supplements
We’re serious about explaining why we recommend certain supplements, based on solid scientific evidence. We value specific qualities that we believe make products stand out. Our team of experts has developed a thorough, science-backed process for selecting the supplements we endorse. Here’s how we go about it:
Firstly, we gathered and tested 25 top-rated protein powders in the Verywell Testing Lab. Our assessment focused on six key criteria:
- Nutrition: We analyzed each product’s nutritional content, looking at the type and amount of protein and other nutrients. We also considered third-party testing and certifications.
- Flavor: After tasting each powder, we assessed how closely it matched its advertised flavor. We noted if the taste was too sweet, salty, or just right, and whether it was overall pleasing or disappointing.
- Texture: We examined the texture of each powder, noting if it was smooth, clumpy, gritty, or separated. We also checked how well it dissolved in water or milk, and if any residue was left behind.
- Aftertaste: We conducted tests to see if any powders left an aftertaste, noting its duration and intensity. We also recorded if we needed to consume something else to get rid of it.
- Smell: We evaluated the aroma of each powder upon opening, noting any pleasant or unpleasant scents. We checked if the smell matched the flavor described on the package and how it affected the overall taste.
- Value: Lastly, we weighed the price of each product against its quality, taste, ease of use, and the number of servings per container.
We mixed each powder with cold water in a shaker bottle, observed how quickly it dissolved, and then tasted it to evaluate flavor, texture, and smell. Our registered dietitians and nutrition editors also provided scores based on nutrition and third-party testing, helping us determine the overall rating for each product. This rigorous process ensures that our supplement recommendations are both informed and reliable.ded these scores to a nutrition and third-party testing score provided by our registered dietitians and nutrition editors on staff.
We Also Tested
We tried out more of the best protein powders at the Verywell Testing Lab, along with the ones we already talked about. Here are a couple more that stood out:
- Thorne Whey Protein Isolate: Thorne’s Whey Protein Isolate is NSF Certified for Sport. It uses stevia for sweetness and natural flavorings. The chocolate flavor has a smooth, slightly thick texture and mixes well in water, though it wasn’t as tasty as some others on our list.
- Gnarly Grass-Fed Whey Protein: This whey protein powder is a solid choice because it’s NSF Certified for Sport and made from grass-fed, antibiotic-free cow’s milk without BGH treatment. We like that it’s finely milled and blends nicely into creamy drinks. However, it includes digestive enzymes, probiotics, and prebiotics, which lack scientific backing for everyday use.
- Optimum Nutrition Gold Standard Whey: It combines hydrolyzed whey protein, concentrate, and isolate. We like its great flavor, smooth texture, and lack of aftertaste. It’s affordable and Informed Choice Certified. However, it mixes very thin with water and contains artificial sweeteners and flavorings.
- Ladder Protein Powder: This whey protein isolate powder includes antioxidants from tart cherries and is NSF Certified for Sport, making it perfect post-workout. However, it has a strong, overly sweet aftertaste.
What to Look for in a Protein Powder
When choosing a protein powder, consider these key factors:
- Complete proteins: Most plant-based proteins aren’t complete, except for pea protein, which contains all essential amino acids. Animal sources (excluding collagen) are complete proteins. Studies suggest whey protein may be more effective for muscle growth and repair compared to soy and casein, especially among athletes.
- Third-party testing: Look for protein powders that have been third-party tested. This ensures they contain the ingredients they claim and are free from common contaminants. We’re committed to transparency about why we recommend certain supplements—learn more about our approach here. If you’re an athlete, seek products certified by NSF or Informed Sport.
- Safety of heavy metals: While protein powders may contain small amounts of heavy metals, current research suggests these levels are safe when consumed in moderation (up to three servings per day).
- Types of protein: Protein powders come from both plant and animal sources. Animal-based powders include whey, casein, egg, and collagen. Plant-based options include beans, peas, hemp, soy, almonds, and seeds. Choose based on your dietary needs and preferences.
Ingredients & Potential Interactions
It’s crucial to carefully check the nutrition info and ingredient list on any supplement to understand what’s in it and how much. If you’re unsure about any components or how they might interact with other supplements or medications you’re taking, talk to your healthcare provider and show them the label.
- Additives: Many protein powders include more than just protein. They might have added fiber, coffee, MCT oil, probiotics, enzymes, herbs, vitamins, minerals, antioxidants, or greens. These extras can affect you and interact with other medicines or supplements. Consult your healthcare provider to make sure the protein powder you’re considering is safe and has no added ingredients that could cause issues for you.
- Sweeteners: Flavored protein powders often contain sugar or alternatives like stevia, monk fruit, sucralose, acesulfame-K, or sugar alcohols. Some people, especially those with irritable bowel syndrome (IBS), may have digestive problems with alternative sweeteners.
- Food allergens: Some protein powders contain allergens like egg, soy, wheat, dairy, peanuts, or tree nuts. If you have food allergies, carefully check the ingredients to ensure the product is safe for you.
- Performance Enhancers: Protein powders marketed to athletes may include substances like creatine, BCAAs, glutamine, DHEA, and others believed to enhance performance. However, scientific evidence supporting their effectiveness is limited, so they may not be suitable in all cases. For more details on performance enhancers, check the supplement reviews by the NIH Office of Dietary Supplements.
- Simple Options: In general, I prefer protein powders with minimal ingredients. For instance, you can find powders that contain only pea protein or hemp protein, which are straightforward choices according to Amy Gorin MS, RDN.owder that contains only pea protein. According to Amy Gorin MS, RDN, “you can find the same for hemp protein powder and egg white protein powder.”
Protein Powders Dosage
- Before Trying a Supplement: Always check with a healthcare provider to make sure it’s right for you and to get the correct dosage.
- Daily Protein Needs: According to The Food and Nutrition Board of the Institute of Medicine, the average person needs about 0.8 grams of protein per kilogram of body weight each day. For example, that’s around 55 grams for a 150-pound adult. However, this guideline is being questioned because it might not be enough for older adults to maintain muscle health. If you’re physically active, pregnant, or nursing, you might need more—between 1.2 and 2 grams per kilogram of body weight.
- Getting Protein from Food: It’s best to get your protein from a variety of foods because they provide other essential nutrients too. When using protein powders, think about how much protein you’re getting from other foods and use the powder to help reach your daily goal.
- Spread It Out: Try to spread your protein intake throughout the day. A good goal is around 0.3 grams per kilogram of body weight per meal, but individual needs may vary.
How Much Is Too Much?
Watch Your Protein Intake: There isn’t a strict upper limit (UL) for protein, but it’s not recommended to go over the recommended range (RDA). Consuming too much protein doesn’t seem to provide extra benefits, and it can even harm kidney health in healthy individuals.
Problems with Too Much Protein: Overdoing it on protein, especially from protein powders, can lead to:
- Missing out on important fats and carbs that your body needs for overall health.
- Not getting enough of certain vitamins and minerals that are typically found in balanced diets with moderate protein.
- Potential exposure to higher levels of heavy metals, which could be unsafe.
It’s important to balance your protein intake with other nutrients and to stick within recommended guidelines for your health.