You’re here because you and everyone else are looking for the secret answers to finding the best protein powder on today’s market. You may not find a bunch of top secret info here but what you’ll leave with- confidence that you know more about what might best suit you.
Waiting to find the best protein powder is like “…waiting for rain in this drought.” If you don’t know what movie that quote is from, let me age myself. Hilary Duff actually made a very good point in A Cinderella Story about growing weary when you’re waiting for the thing you want most. While I personally am not waiting for Chad Michael Murray to make up his mind, I have been on the search for a high quality protein powder. And I want to help you get what you want most too – which is finding the best protein powder for you. That’s what you were going to say, right?
Whether you’re looking to build muscle or hit your daily protein goal, you can start to narrow your search by following these steps. Ultimately, you may even find you can hit your protein goal with whole foods instead (which would be awesome!) so don’t skip that part as it is an important piece to consider.
Step 1: Decide what type of protein powder best fits your health needs.
Whey (Whey vs. Isolate)
Whey protein is derived from milk and is one of the most common choices amongst those interested in consuming more protein. It is a complete protein (meaning it contains all nine essential amino acids necessary for the human body).
While whey is popular for many fitness enthusiasts, I often recommend people to select a whey isolate protein powder instead. Why? It undergoes additional filtration to increase the amount of protein (by reducing carbs, lactose, fat, etc.) therefore creating a more pure form for consumption with less “extra”. Additionally, it is helpful for people who may experience discomfort from lactose.
Plant Based
Plant proteins come from many plant-based sources and are a good alternative for those who do not like whey, experience discomfort from it, or are allergic to animal products. Often consisting of peas, rice, hemp, soy, quinoa, and other sources, plant based protein may offer different nutrients than other sources of protein including fiber and vitamins/minerals.
If you’re looking to build muscle from protein powder consumption, you’ll want to check the amount of fiber in the powder (which can hinder absorption) along with the amount of leucine (an amino acid that stimulates muscle synthesis), which is found in higher amounts in animal protein. With plant protein offering different nutrients than animal protein, it is worth checking the label to see if it works best for you and your body.
Pea
Pea protein is a specific plant based protein, derived from yellow peas, that some people find to be helpful due to the branch-chain amino acids found in it. So how is it different from plant protein powders? It is one of the few plant based proteins that is considered a complete protein which makes it a good option for those who are vegetarian, dairy free, or have allergies (lactose/dairy).
Two things worth noting here: first, some people experience intestinal discomfort from consuming pea protein and second, it often has a very specific taste and consistency. I recommend sampling some pea protein before investing in a large amount of it just in case you find yourself with discomfort or an unenjoyable taste!
Casein
Casein protein has gained in popularity, as it differs in its digestibility and therefore, satiety. Since it has a slower digestion rate than whey protein, it is known to release amino acids over a longer period of time (into the bloodstream). Hence, why you may hear people opting to take casein before bed. Like other protein powder choices, it helps with muscle synthesis and reducing muscle breakdown but since it has a slow release, iit can be beneficial to take it during longer fast periods (ex. Overnight while sleeping)
By keeping you fuller longer, those looking for appetite control may find this option appealing. And last but not least, it is great for those who are lactose intolerant. (since it is derived from milk but has limited lactose.)
While there are other options to consider based on your overall health goals such as soy, hemp, and rice these are the top ones that you’ll see on the market. With hundreds of different types of proteins, it is easy to understand that there are hundreds of companies and brands to choose from too.
So once you’ve determined what type of protein powder best fits your needs, you’ll want to take a look at the ingredients list.
Step 2: Avoid unnecessary ingredients
Just like any other processed food, you’ll find that protein powder is also filled with a bunch of other stuff that may not be necessary. Today, there is a lot of ongoing research on whether synthetic forms of protein (i.e. protein powder) is even good for you. Hence, why you want to aim for whole foods as often as possible. However, for some, hitting a protein goal with whole foods alone can be quite a tall order, especially if you’re on-the-go a lot or have a high protein goal.
The most important thing to remember is that you’re always looking for a cost versus reward when it comes to what you consume. And if protein powder is for you, then here are some things you should look to avoid or limit in brands you’re vetting.
Artificial Flavoring: You’ll find that companies like to use sucralose and acesulfame potassium. They use artificial flavoring to obviously enhance the flavor but again, is it worth it?
Fillers/Additives/Add Sugars: These can lead to tooth decay, increased caloric intake, allergic reactions and may affect blood sugar levels.
With there being plenty of options to choose from, there are quite a few that you’ll find that don’t have these problem areas but you’ll still want to check (and make sure you continuously check in case they change their recipe.)
Step 3: Look for a reputable third-party certified seal.
This one is important for weeding out potential “unnecessary” ingredients. Be on the lookout for a third-party testing seal which should be located on the packaging somewhere. This is important and will be helpful to understand the integrity of the product you’ll be consuming.
When I used to work for a professional sports team (not in any health/fitness capacity) we had a meeting with the team nutritionist and she mentioned they usually do not even consider working with a brand that isn’t NSF certified (National Sanitation Foundation). Why? Because of the rigorous testing and quality assurance that is done by this company. Particularly, this type of seal ensures that the company has followed protocols to ensure the product is safe and doesn’t include banned substances (specifically elite sport athletes who get drug tested). This testing even includes keeping student athletes safe.
Yea, I know, we aren’t professional athletes but my point is that there are a lot of brands out there who could potentially put ingredients in there that do more harm than good. We may not get their pay grade, but we sure as heck can take care of our bodies with similar standards. Put simply, don’t let companies fool you into thinking more is better.
That said, not all seals are created equal. This could be a deep dive and while I won’t do that right now, I do recommend finding brands that have a seal AND for you to glance at the seals “standards”. Just because there is a seal, doesn’t mean it is “clean” or “safe”.
For me, I aim to find protein powders that are NSF certified, Informed Sport certified or seeking one of these types of seals. Their testing is different but similar in that they test for 250+ banned substances and have certain requirements from the manufacturers and/or their facilities. For more information on these two types of seals, check out this article.
Step 4: Consider if you can hit your protein goal without synthetic protein (protein powder).
This may seem contrary to the main point however, it needs to be said. Aiming for whole foods when possible is best. For some this may be easier than others and even your current lifestyle or season of life can dictate what that looks like. Protein powder is convenient, absorbed faster (pre-digested) than food but as always, consider the cost versus reward for you and your body.
Alright, so you’ve decided you’re on the protein powder train for now, and you know which kind you want, but now what? Some of the biggest complaints with protein powder are often around taste and texture.
Whether you fall into the camp of “I’m going to drink it anyway” or “I need to hide it in another liquid or I’m out”, you can find a couple ways to make it more manageable.
Here are some liquids or other powders to mix it with to get the most bang for your buck and to ensure it goes down smoothly.
Water: Stop gagging and listen up. This is one of the easiest ways to consume protein powder without tacking on a bunch of other calories (based on your goals). The key here is to make sure the water to protein powder ratio is as listed on the packaging. Too much water can lead to clumps and so can not enough. See accessories for more info on reducing clumps if that is your issue.
Milk: I’m not usually a fan of this one due to the properties that are in whey protein (dairy) and the increased calories however, depending on your goals this might work for you. I’ve heard people swear by it not causing clumps but again cost versus reward. You decide there.
Other Liquids: If you get a non-flavored version, you can really mix it with anything. Again, just do the math on the macros so you aren’t throwing your intake goals off.
Note: Be mindful of the ingredients. Oftentimes, protein powders that turn into smoothies (yogurt/milk, chia seeds, fruits, vegetables mixes) can tack on hundreds of extra calories without even realizing it.
Step 5: Make consuming it enjoyable by having the right tools.
Accessories:
Frother: This is my only top secret advice here. If you do not have one, get one. Instead of fooling around with those metal balls that go into the shaker that are easy to lose, get a frother and give it a whirl to get the clumps out. Here is the one I bought.
Shaker Bottles: Consuming protein powder can obviously be in any bottle however, shaker bottles are the most popular. Here are a couple options (and a rechargeable option.) One HUGE tip here. Do not leave the shaker bottle filled with the leftovers after you’re done. Try to immediately rinse it out and whatever you do, do not leave it to bake in the car. IYKYK
Protein Powder Containers: This one is great for people on the go. Ditch the snack baggie and grab a shaker bottle that has the powder attached to the bottle in a separate compartment so you can mix it when you’re ready. Check out some options here.
Recommended Brands:
These are just my current opinions (none of which I am an affiliate for). You should always refer to your healthcare provider before trying protein powders. As mentioned above, there is a lot of ongoing research on protein powder so choosing the best one for you (if at all) is really subjective. In my opinion, here are where my current shoutouts go to:
Best Overall Whey: Ascent
This is not one you most likely hear a lot about but it is my FAVORITE and let me tell you why. Not only does it have 25g of protein per scoop, but it has 0 artificial flavors and sweeteners, Informed Sport certified, gluten free, rBST/rBGH free*, no added sugars, and more. Additionally, I’m not sure the why around this point but it is so smooth when mixed with water and you can even tell it is less “grainy” when you scoop it out of the bag. They have a great online store but you can also find the chocolate flavor at Costco!
Best Casein Option: Kaged
If you find yourself looking for a specific type of protein, Kaged is a great option that you can also expect to find great quality. They also have a patented enzyme strain that is supposed to help aid in digestion. Also, you’ll find that they have a variety of protein options- ones that come in under 1g of sugar.
Best One Stop Shop: Thorne
Not only is Thorne NSF certified but they are very transparent around the science within their products. This is my go-to for supplements as well. A place where you can take your health (sport or non-sport related) to the next level and feel good about what is in it.
Most Popular Plant-Based: Vega
This is the plant-based protein I’ve tried and other than the fact that it has plenty of nutrients in it, they also have another line that includes an increase in “greens” (think vitamins and extra nutrients). Look for a label that has “+ greens” on it and give it a try. Also, you may find this one tastes less chalky than other plant based brands!
There’s plenty of other options too if you’re looking to support smaller business, such as Just Ingredients. They are a Utah-based company that sources their protein from New Zealand and doesn’t even use natural flavors (they use flavors from real foods!) They are worth a try AND have some unique flavors (like Chai and Neapolitan)
Be mindful that business practices change and possibly so do the ingredients. These companies are by no means an exception to that thought process. Use your discretion and seek medical advice if you feel you need something specific for your health.
And If you’ve got a favorite that isn’t listed- I’d love to hear from you!
NOTE: There may be affiliate links listed in this post. If you purchase through a link, I may receive a small commission at no additional charge to you.
