Choosing a protein powder can be difficult because there are so many options on the store shelves. Ingredients, flavors, and protein sources can all affect how you choose a protein powder.
When shopping for a complete protein powder, start with the basic questions:
- Which flavor do you like? The most effective protein powder is the one you enjoy using. Look for flavors you enjoy so your daily protein shake isn’t a chore to drink.
- Do you have dietary restrictions? Check the ingredients of protein powders to make sure they meet your dietary choices. Labels must indicate if the product meets special requirements such as non-GMO, vegan, or kosher.
- Do you need to watch your sugar intake? If you’re looking at how much sugar you’re eating per day, look for protein powder formulations that contain added sugars that work for you.
- Will it provide the right amount of protein? Check the information provided on each to make sure that the powder will provide you with the protein you want for your nutritional goals.
- Has it been tested for safety? Protein powders are considered supplements, not food products, and therefore are not regulated by the FDA.
Registered dietitian Joanna Gregg, RD, says, “It’s best to choose a protein powder that’s been tested by a third party. Third-party testing can help ensure the purity and safety of a product and ensure that the ingredients on the label are actually in the product in the right amounts.”
5 Types of Protein Powder You Should Know
Most protein powders are made by extracting protein from other food sources.
Extracted proteins can be ground into a fine powder and mixed with artificial flavors or sweeteners. You can add the ultimate effect to protein shakes, smoothies, cereal, milk, or water.
Nutrition labels will tell you the amount of protein per scoop and additional ingredients.
1. Whey Protein Powders
How whey protein is made: Whey is the liquid left over after making cheese. Gregg explains, “The liquid from the whey goes through a filtration process to reduce the lactose and fat, and then it’s refined into a pure protein powder.”
Benefits of whey protein: “Whey protein is sometimes considered one of the best protein supplements because it is a complete protein and contains all the essential amino acids including branched chain amino acids (BCAAs),” says Gregg. “BCAAs are necessary for muscle synthesis and recovery.”
Who is whey protein suitable for: Whey is a dairy product and is suitable for most people, but it is not suitable for a vegan diet or if you have medical reasons to avoid dairy.
When drinking whey protein: Whey is an easily digestible form of protein, so it’s a good choice for post-workout protein.
Top recommendations for whey protein powder:
Gregg’s Pick #1: Ascent Native Whey (Chocolate)
Winners:
2. Casein Protein Powders
How casein protein is made: Casein is the milk component responsible for emulsification. It can be extracted from milk and used in food products.
Benefits of casein protein: Powders made with casein are very filling, so they’re a good choice if you’re looking for a source of protein to keep you full and help you avoid snacking.
For whom casein protein is suitable: Like whey, it is a dairy product, so be sure to check the labels. You should not choose casein protein powders if you need to stay away from milk for any reason.
When consuming casein protein: Gregg notes that casein is a slowly digested protein. “Try taking casein powder before bed or at other times when a continuous source of nutrients is the goal instead of repairing or restoring muscle quickly,” he says.
Top recommendations for casein protein powder:
Gregg’s Pick #1: Gold Standard 100% Casein (Chocolate Peanut Butter)
Winners:
Fun fact: Did you know that MyFitnessPal has the largest food database in the world, with over 19 million foods? Track your protein powders and more in the app!
3. Plant-Based Proteins
How plant-based proteins are made: Plant-based protein powders can be made from soy, rice, hemp, and pea proteins.
Benefits of plant-based protein: “Most plant proteins lack at least 1 of the 9 essential amino acids but often contain more fiber and antioxidants than whey-based proteins,” he said. “They’re also environmentally friendly and lactose-free.”
Who plant-based protein is good for: Plant-based protein powders do not contain animal products, so they may be more appealing to people following a vegan diet.
When to drink plant-based protein: Plant-based powders can be used to refuel after a workout or added to meals to increase protein content.
Top recommendations for protein-based protein powder: Gregg’s #1 pick:
Vega (Creamy Vanilla)
Winners:
4. Egg-Based Protein Powders
How egg-based proteins are made: Protein powders are made by dehydrating egg whites and refining them into a powder.
Benefits of egg-based protein: Eggs are an excellent source of protein in all its forms. Experts agree that eggs are highly digestible and a source of essential amino acids. Eating eggs can also cause lasting satiety, which reduces your desire to snack later.
For whom egg-based proteins are suitable: Egg-based proteins are good for people who don’t have egg allergies but may not want milk proteins.
When to drink egg-based proteins: Eggs are a common breakfast food so egg-based protein can be added to a morning smoothie.
Top recommendations for protein-based protein powder:
Gregg’s Pick #1: Naked Egg (Unflavored)
Winners:
5. Clear Protein Isolate Powders
Here’s how whey protein is made: Clear whey protein is a highly refined form of whey protein. It contains reprocessed whey protein isolate, and is thought to contain less lactose, and is more water soluble.
Benefits of whey protein concentrate: Clear whey protein powders are lighter in texture than regular protein powders, so some internet users describe them as a bit heavy. “This is a really new product,” Gregg said. “There is little research on its benefits compared to other protein powders.”
Who whey protein remover is good for: These powders appeal to people looking for a lighter version of a whey protein drink.
When drinking whey protein concentrate: When you mix it with water, it’s more like a sports drink than a creamy shake, so it’s light and refreshing after a workout.
Top specific recommendations for whey protein powder:
Gregg’s Pick #1: My Clear Whey Protein Isolate
Winners:
Frequently Asked Questions
Is tracking protein intake important?
Tracking protein, as well as carbohydrates and fats, can be helpful in making sure you’re eating a good balance of macronutrients, especially if you have specific weight goals.
Try tracking your macros for FREE with the MyFitnessPal app.
Can I rely on protein powder to meet all my protein needs?
Protein powders are an easy way to track protein intake as the serving information makes it clear how much protein you’re getting with each scoop.
“Don’t let protein powders replace other sources of macronutrients,” says Gregg. “Powders are good but they are meant to be food supplements, not a substitute for a variety of foods. Lean meats, beans, eggs, and milk are good sources of protein, too.”
How do I know how much protein I need every day?
As a general recommendation, you should get 10% to 35% of your daily calories from protein. Try the MyFitnessPal Macro Calculator for a personalized recommendation.
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