Protein powders can be a convenient way to boost your intake if you’re not getting enough protein in your diet or have certain health goals like gaining and retaining muscle mass. The amount of protein you need depends on your age, weight, body composition, physical activity level, and overall health status. In general, the more you exercise and the larger your muscle mass, the higher your protein needs.
To help you find the best options, we interview experts, look at the latest research, and continually taste-test different protein powders on an ongoing-basis for taste, smell, aftertaste, mixability, and value. We interviewed two sports dietitians for expert advice on who can best benefit from protein powder and what to look for.
What Registered Dietitians Want You to Know
- Plant vs. animal protein powder: Whey and casein are milk-based protein sources that have all nine essential amino acids, but whey is higher in BCAAs, branched-chain amino acids, which are important for recovery and muscle protein synthesis. Vegan protein powders typically have pea protein, hemp, soy, and nut and seed protein combinations. Karen Reznik Dolins, EdD, RD, CSSD, CDN, says, “Numerous studies have shown that vegetarian protein sources are as effective as animal-based protein powders, although the amount needed may be a bit higher.” Lexi Moriarty, MS, RD, CSSD, RYT suggests pea protein may be comparable to whey protein for enhancing athletic performance and recovery. We generally preferred whey protein in our testing, but everyone’s tastes differ. Any food sensitivities or allergies will also impact what type of protein is best for you.
- Seek a health professional if: There are some important considerations for determining if protein powders are a healthy choice for you. Moriarty says, “Excessive protein intake should be avoided by those with pre-existing liver or kidney conditions.” She adds, “Consuming too much protein can crowd out other essential nutrients, like carbohydrates and dietary fat. This can lead to unnecessary hormone and digestion concerns, especially in active women.” Whey protein can also interfere with some medications, so consult a healthcare professional if you are on any medications before adding protein powder.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
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Amazon
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A pleasant, slightly sweet taste
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Third-party certified
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Dissolves easily for a smooth texture
Key Specs
Protein type: Whey protein isolate | Protein per serving: 20 grams | Calories per serving: 85 | Sweetener: None | Dietary Considerations: Gluten-free | Third-Party Tested: Yes
Why We Recommend It
Klean Athlete Klean Isolate boasts as clean a flavor profile as its list of ingredients. This powder has a short list of ingredients, including only whey protein isolate and sunflower lecithin for emulsification. It has a substantial 20 grams of protein per serving and includes all essential amino acids, which have been shown to assist with muscle building and repair when paired with strength training.
Not only can you skip any unpleasant aftertaste from artificial sweeteners, but you can also skip concern about potential contaminants in protein powder, as this product is NSF Certified for Sport. This means it’s been tested to ensure that the ingredient label is accurate and that there are no unsafe contaminants and prohibited substances for athletic competitions.
Taste and Texture
Despite having zero added sweeteners or flavoring agents, we thought it had a delicate and pleasant sweetness with an almost vanilla-like taste. We also like its fine, powdery texture that created no lumps when mixed into water and seemed like an easy addition to other daily food or drink options.
Keep In Mind
While we have almost no complaints about this product, our testers did note that shaking it up created a bit of froth, so if you’re opposed to that, we recommend using a blender. Additionally, this is one of the higher-cost protein powders on our list.
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Amazon
Key Specs
Protein type: Whey protein isolate | Protein per serving: 25 grams | Calories: 110 cals | Sweetener: None | Dietary Considerations: Kosher | Third-Party Tested: Yes
Why We Recommend It
NOW Sports Nutrition Whey Protein Isolate is one of our favorites because it’s easy to incorporate into beverages and has an accessible price point. Getting the benefits of whey protein can mean taking a powder daily or close to it, which can be costly. Fortunately, NOW Sports Nutrition cuts the costs of taking a protein powder supplement.
As we found out in testing, you won’t compromise on quality for the lower price. We appreciate that it is Informed-Sport Certified, meaning that it’s been tested for banned substances like stimulants, steroids, and more. Each serving has an impressive 25 grams of protein.
Taste and Texture
We found that this protein has a light and pleasant flavor (even though it’s technically unflavored). However, its texture is quite thin.
Keep In Mind
If you’re looking for a bolder, richer protein powder with more body, this one may not be what you want.
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Amazon
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Delicious chocolate flavor
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Informed Choice Certified
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Grass fed whey
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No artificial ingredients
Key Specs
Protein type: Whey protein concentrate | Protein per serving: 25 grams | Calories: 160 cals | Sweetener: Coconut sugar | Dietary Considerations: Gluten-free | Third-Party Tested: Yes
Why We Recommend It
Whey protein is popular, so knowing which option is the best can be tough. Our favorite among many great options is Naked Nutrition Chocolate Whey Protein Powder. It contains just three simple ingredients: whey protein concentrate, organic coconut sugar, and cacao powder, and it has 25 grams of protein per serving.
Taste and Texture
We absolutely loved the chocolate flavor, both for its almost nostalgic chocolate milk quality and its complete lack of aftertaste, which can be common with flavored protein powder. We found the texture to be really fine in the container and had a nice body when mixed with water, a feature lacking in some others we tried.
Keep In Mind
Each serving has three grams of added sugar (five total grams of sugar) from the coconut sugar and eight grams of carbohydrates per serving, which is higher than some other whey protein options.
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Amazon
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NSF Certified for Sport and Contents Certified
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Straight-forward and pleasant flavor
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Higher carbohydrate amount for post-workout
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Grass fed whey
Key Specs
Protein type: Whey protein | Protein per serving: 25 grams | Calories: 160 cals | Sweetener: Stevia | Dietary Considerations: Gluten-free | Third-Party Tested: Yes
Why We Recommend It
When it comes to post-workout nutrition, protein is important, but carbohydrates also play an essential role. While protein helps to build and repair muscles, carbohydrates help to replenish energy stores that are used during exercise. The Gnarly Grass-Fed Whey Vanilla is a whey protein option that offers a bit more carbohydrates than other protein powders, with 12 grams per serving. The extra carbohydrates and protein can make it a great choice for a protein powder to take following exercise, as carbohydrates help replenish muscle glycogen.
We also like this pick because it can be a stand-alone beverage when mixed simply with water, making for a quick and easy option to make on the go without the bother of making a smoothie or incorporating additional ingredients.
Taste and Texture
We like that this isn’t overly sweet and tastes like lightly sweetened vanilla milk. It tastes good mixed just with water, but it also blends well in a smoothie. The texture is super fine and blends well into liquids with no clumps left behind.
Keep In Mind
Gnarly Grass-Fed Whey includes multiple additional ingredients, including pre and probiotics, as well as digestive enzymes that may not be necessary and, in fact, may not be appropriate for all.
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Amazon
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Rich, real chocolate flavor
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Multiple third-party certifications
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No added sugar
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Grass fed whey
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Artificially sweetened
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Thinner texture
Key Specs
Protein type: Whey protein isolate, pea protein, etc. | Protein per serving: 24 grams | Calories: 124 cals | Sweetener: Erythritol, Stevia | Dietary Considerations: Gluten-free | Third-Party Tested: Yes
Why We Recommend It
If you want a rich chocolate-flavored protein powder, we love Garden of Life SPORT Grass-Fed Whey. It is sweetened with erythritol and stevia, so this pick has no added sugar. Not only are we fans of the flavor, but we also like the 24 grams of protein and three grams of fiber per serving. While this protein powder is more expensive, we feel great about its dual third-party certifications, as it is both NSF Certified for Sport and Informed Choice Certified.
Taste and Texture
We love the taste, specifically for its rich, authentic cocoa flavor, which we look forward to drinking. The chocolatey flavor had no unpleasant aftertaste despite using artificial sweeteners. The texture is on the thinner side, and we did wish it had a thicker texture.
Keep In Mind
If you’re looking for something that’s a creamy, thick texture, or if you have any contraindications for probiotics, this may not be the best pick for you. It also contains sugar alcohols which can cause digestive upset in some.
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Promix
Key Specs
Protein type: Whey protein concentrate | Protein per serving: 25 grams | Calories: 135 cals | Sweetener: Coconut Sugar | Dietary Considerations: Gluten-free | Third-Party Tested: Yes
Why We Recommend It
Promix Vanilla Protein has a short ingredient list that uses grass-fed whey protein concentrate, whole bean vanilla extract, sunflower lecithin for emulsification, and coconut sugar as a sweetener. Due to these ingredients, this supplement has a slightly higher carbohydrate count at seven grams per serving. While this is higher than other picks, it makes it appealing as a post-workout option since carbohydrates can help muscle recovery.
Promix is third-party tested, and the website shows independent testing data for heavy metals, allergens, and pesticide residues.
Taste and Texture
We appreciate that the vanilla flavor isn’t overpowering, which makes it really easy to drink. It is a fine powder that mixes really easily—less than 30 seconds—and doesn’t leave any clumps behind.
Keep In Mind
This supplement does create substantial foam when shaken, so bear that in mind if you find that off-putting.
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Amazon
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Strong but pleasant flavor with minimal aftertaste
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Contains added nutrients like fiber, choline, and iron
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Informed Sport Certified
Key Specs
Protein type: Pea protein | Protein per serving: 20 grams | Calories: 150 cals | Sweetener: Stevia (Reb-M), Monk Fruit | Dietary Considerations: Vegan | Third-Party Tested: Yes
Why We Recommend It
Ritual Essential Protein Daily Shake 18+ is a pea protein-based, vegan protein supplement with additional active ingredients like medium-chain triglycerides, mixed tocopherols, and choline added. The pea protein is a fantastic choice for those who want a vegan protein but want a complete amino acid profile. We also like that each serving provides 19% Daily Value for iron—a nutrient those following a plant-based diet may have a hard time getting enough of from food alone.
Additionally, this supplement is both Informed Sport Certified and Informed Protein Certified. This means the protein amount, ingredients, and lack of contaminants are third-party checked.
Taste and Texture
We noticed it has a stronger flavor, but despite being sweetened with stevia and monk fruit, it’s not off-putting. The flavor is pleasant and can blend well with other ingredients in a smoothie. Despite being finely milled, it does leave a few small clumps after mixing, but nothing excessive.
Keep In Mind
The sodium content is fairly high for a supplement with 290 mg per serving, or roughly 13% of your daily recommended intake, just from one scoop.
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Amazon
Key Specs
Protein type: Whey protein isolate | Protein per serving: 20 grams | Calories: 100 cals | Sweetener: Stevia | Dietary Considerations: gluten-free | Third-Party Tested: Yes
Why We Recommend It
Momentous Essential Grass-Fed Whey Protein Isolate made our list of favorites for athletes (and anyone, for that matter) because of its dual third-party certifications for sport. It has stamps of approval from both NSF and Informed Choice, ensuring no banned substances or potential contaminants are included. This also means it is tested for other contaminants, like heavy metals.
We like that this powder is not super expensive. It ranks in the middle of the road on value, not our lowest price per serving, but also not the highest.
Taste and Texture
This scored high marks for us in the texture category, with no lumps and a fine powder to start off. We also noted a pleasant vanilla scent and a pleasant milky aftertaste.
Keep In Mind
Unfortunately, this whey protein comes with a strong aftertaste of stevia, which may work for some but would probably taste better in a smoothie with other flavors.
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Amazon
Key Specs
Protein type: Hemp protein | Protein per serving: 13 grams | Calories: 120 cals | Sweetener: None | Dietary Considerations: Vegan, gluten-free, Kosher | Third-Party Tested: No
Why We Recommend It
Hemp is an incredible source of protein as well as fiber and minerals. If you want a protein powder that will give you a fiber and mineral boost, we like Navitas Organics Hemp Powder. It has 13 grams of protein with a complete amino acid profile but also provides 40% of the recommended daily value of iron, 60% of the recommended daily value of magnesium, and seven grams of fiber, all in a four-tablespoon serving. We also like that this protein powder contains just certified organic hemp powder.
Taste and Texture
We enjoyed this one most when blended into a smoothie. Its neutral flavor was earthy but not unpleasant. This one can also be used as a flour substitute, though we would caution you to read up on how best to utilize it so the earthy flavor is not overpowering. It also has a grittier texture than other protein powders on our list, especially if you just mix it with a liquid.
Keep In Mind
If you’re after mainly protein, this supplement is a bit lower than others and contains lower amounts of some key amino acids.
We Also Tested
While these didn’t make our top picks, they have some good points and may suit your needs.
Premier Protein Powder: This product has 30 grams of protein per serving. However, we felt the flavor was too intense. You could reduce the serving size to balance out the taste.
Kaged Protein Isolate Elite: Flavor-wise, this protein is a great option for vanilla lovers, but the scent may be too strong for some, ultimately leading us to recommend others instead.
Garden of Life Organic Creamy Protein with Oat Milk: Our testers loved the texture of this vegan blend protein powder for its richness, but the strong flavor of sweeteners was off-putting and put it off our list of recommendations.
Verywell Health / Jessica Juliao
Benefits of Protein Powder
While there can be many reasons to take protein powder, the biggest reason and benefit is that it helps you get enough protein throughout the day and build muscle.
Protein Powder and Muscle
Moriarty says, “Protein powders can be an easy and convenient option to help you meet your daily protein needs.” She adds, “If you have a busy schedule, are trying to gain muscle, or need easy access to protein sources throughout the day, protein powders can come in handy.” Protein supplements have been shown to have beneficial effects in increasing and retaining muscle mass; however, not necessarily more so than protein from whole foods.
Dolins encourages people to “take into account the balanced nutrition needed to promote muscle growth as well as overall health,” which includes a nutrient diet of protein, carbohydrates, and fats. While protein gets most of the attention, carbohydrates are also particularly important for post-workout recovery.
How We Test and Select Protein Powders
In addition to speaking with experts and researching each product with our nutrition methodology, we test protein powders in our testing lab and in the real world. We taste-test protein powders by mixing a serving of each powder into cold water in a shaker bottle, noting how long it took to dissolve (and if it dissolved completely), and then tasting the product, evaluating flavor, texture, aftertaste, and smell. We then combined these ratings with a nutrition and third-party testing score from our in-house registered dietitians and nutrition editors to get an overall rating for each pick.
Why Third-Party Testing Matters
Third-party testing is mainly about ensuring that contaminants are not present and that the information on the label is reflected in the contents of the supplement. Dolins says, “If someone chooses to use a protein supplement, the USADA (US Anti-Doping Agency) recommends they use products which have undergone third-party testing to test for the presence of performance-enhancing drugs which may be unsafe and/or illegal/banned by sports agency and that the label is accurate.” This is an especially important consideration for individuals who are competing and looking to consume a supplement without interfering with eligibility.
Moriarty adds, “A 2018 report on various protein powders found that more than 70% of the powders tested had detectable levels of soft metals, like lead and cadmium. However, it’s important to note that “detectable levels” does not mean unsafe amounts. She says, “When a supplement is tested by a third party, like NSF Certified for Sport, it means that the supplement has been tested for harmful or banned substances,” including heavy metal testing. However, just because a supplement does not have one of these certifications, it does not mean it’s necessarily a bad or contaminated product. Third-party testing can be expensive and potentially cost-prohibitive for some brands, particularly smaller ones. If you are choosing a product that does not perform third-party testing, opt for a trusted brand with high internal testing standards.
Verywell Health / Jessica Juliao
Pay Attention to These Ingredients
The following are common ingredients in a protein powder that may interfere with medications or medical conditions:
Whey Protein: While this is the source of protein in many supplements, it’s important to acknowledge that whey protein may interfere with certain medications like Levodopa, antibiotics, and bisphosphonates.
Creatine: Creatine is a compound found naturally in meat and seafood and commonly in performance-related supplements. It may be useful for enhancing strength and performance, and it is considered safe when taken at recommended dosages and does not have any known interactions with foods or medications.
Digestive enzymes: While these may be useful for individuals with certain conditions, they’re generally not needed for healthy people. When consumed at recommended amounts, digestive enzymes don’t necessarily pose serious health risks; however, they can interfere with blood-thinning medications and may interact with other supplements.
Tart Cherry: While packed with antioxidants and certainly a potentially beneficial ingredient for training and recovery, this common ingredient among fitness supplements should be studied more to identify side effects and interactions.
Sugar: Some protein powders contain added sugars, which can help replenish energy (glucose) stores when fueling for or recovering from a workout. If you use protein powders outside of exercise, be mindful of your total added sugar intake from supplements. Limiting added sugars to less than 25–30 grams per day is generally recommended.
Artificial Sweeteners: Many protein powders rely on artificial and other naturally-derived non-nutritive sweeteners to add sweetness without adding sugar and extra calories. While most are generally recognized as safe, more recent research shows that some sweeteners, like aspartame and sucralose, may have negative health impacts. Additionally, sugar alcohols can cause digestive upset in some. Also, non-nutritive sweeteners tend to have a specific taste and potential aftertaste that some may not enjoy.
How Much Protein Powder to Take
Protein needs vary by individual, with recommended daily intakes of 10% to 35% of daily calories coming from protein. The DRI (Daily Recommended Intake) for protein is 0.8 grams per kilogram of body weight for healthy adults. For reference, that’s 55 grams per day for an adult weighing 150 pounds. However, that number has recently been called into question, as it may not be enough for certain populations. Older people, athletes (and generally active people), as well as pregnant and lactating people, may need more—between 1.2 to 2 grams per kilogram of body weight. Calculating your overall protein needs can be done based on Dietary Reference Intakes.
According to Dolins, it is recommended that protein be spaced out in order to gain the most beneficial effects, and generally, she suggests “15–25g [of protein] taken approximately every 3–5 hours” as “we know there is a ceiling to the amount that can be used to stimulate [muscle protein synthesis] at any one time.” This is a general recommendation for how to consume protein, though, not a suggestion that you consume that amount of protein powder.
Our Experts
The following experts gave their insight into what to look for in a protein powder and health considerations for using these supplements.
- Karen Reznik Dolins, EdD, RD, CSSD, CDN, is a Registered Dietitian and Certified Specialist in Sports Dietetics. She is an adjunct faculty member of the Nutrition and Exercise Physiology Program at Teachers College Columbia University and New York University
- Lexi Moriarty, MS, RDN, CSSD, RYT is a Certified Sports and Performance Dietitian and Eating Disorder RD. She is the owner of Fueled + Balanced Nutrition
Why Trust Verywell Health
Tori Martinet is a Registered Dietitian with a Master’s degree in Nutrition and Exercise Physiology. She is a freelance food and nutrition writer and consultant and has written for publicans like Eating Well, Verywell Health, Verywell Fit, Food & Wine, and more. Her background is in culinary and sports nutrition. She has worked with athletes at collegiate and professional levels as well as previous experience as the dietitian overseeing player dining for the U.S. Open Tennis Tournament for five years.
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