Health benefits of protein powder
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There are many different types of protein powder, including dairy-based and plant-based powders. In this article, we discuss some of the health benefits of protein powder and the different types available.
Protein powder is a popular nutritional supplement. Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles.
Protein is one of the building blocks of bone, muscle, and skin. The body needs it to produce hormones, enzymes, and other chemicals.
The possible health benefits of protein powders include the following:
Weight management
Share on Pinterest There are various types of protein powder available for use.
Eating protein-rich foods and taking supplements may help people feel fuller for longer. Feeling full tends to result in smaller portion sizes and less frequent snacking, which can help a person maintain a healthy weight or lose weight if necessary.
A 2017 review reported that supplementing with whey protein might reduce body weight and total fat mass in people who are overweight or obese.
It may also reduce blood pressure, total cholesterol, and other risk factors for cardiovascular diseases.
Muscle growth
Protein is essential for muscle growth. Many athletes and gym enthusiasts consume protein shakes because they believe that these drinks will help them bulk up after strength training.
A 2018 analysis of 49 studies supports the use of protein supplementation for this purpose. The research suggests that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance exercise training, such as lifting weights.
Protein supplementation was equally effective in men and women. However, the effectiveness may decrease with age, as older adults have higher protein requirements than younger people.
The researchers also noted that once protein exceeded 1.6 grams (g) per kilogram (kg) of body weight (or 0.73 g per pound (lb) of body weight), the participants did not experience any additional benefits.
Recovery after exercise
As well as contributing to muscle growth, protein can help repair damaged muscles and tissues. As a result, athletes may use protein powder to speed up recovery from muscle soreness after exercise.
Many studies report that taking protein supplements after exercise can aid recovery by reducing muscle damage and improving muscle performance and muscle protein synthesis.
Added nutrition
The recommended daily intake of protein for people aged 19 years and over is 46 g for women and 56 g for men.
People who find it challenging to meet these amounts, possibly including some vegans and vegetarians, may find that protein powder offers an easy solution to the problem.
Athletes, weight lifters, older adults, and people with a chronic illness may need to exceed the general protein intake recommendation.
15 Best Protein Powders of 2022, According to Dietitians
Best Overall Naked Whey $21.99 SHOP NOW Best Value Muscle Milk Protein Powder $68.99 SHOP NOW Best Plant-Based Amazing Grass Protein Superfood $52.83 SHOP NOW Best High-Protein Garden of Life Sport Plant-Based Protein $54.95 $41.44 (25% off) SHOP NOW Best Collagen Vital Proteins Collagen Peptides Powder $47.00 $39.99 (15% off) SHOP NOW
Protein powder seems so simple at first: All you need to do is add a scoop to your smoothie, right? But as soon as you search “best protein powder,” you’re faced with a ton of choices. Suddenly, you’re picking between whey, soy, casein, pea, rice, hemp, and all different varieties of blends—not to mention options with added sugars, bonus ingredients, and plant-based formulas. It’s almost like a lower-stakes version of buying a new car.
Despite the seemingly endless products available online, finding the best protein powder for your needs is is pretty simple. We tapped dietitians to break down what to look for in your ideal protein powder and recommend a few top-rated brands to add to your diet.
How to choose the best protein powder
As you scan labels, Jennifer McDaniel, M.S., R.D.N. , a spokesperson for the Academy of Nutrition and Dietetics, recommends choosing options that include their specific type of protein (like pea or soy) as the first ingredient; then, it’s best to go for ones that don’t use artificial sweeteners, keep their ingredient lists short, and have neutral flavors like vanilla or unflavored. Now, it’s time to pick the right kind of protein for you.
Know your diet. There’s a protein powder out there for every diet imaginable; plant-based eaters can enjoy soy and pea protein, for example, while paleo adherents can reach for egg white protein. And if you’re dairy-free, avoid whey or casein and reach for hemp or soy. Before you settle on one, make sure you’re clear on your eating plan.
Understand PDCAAS. “One of the more recent, accepted ways to assess the protein quality and bioavailability is the Protein Digestibility Corrected Amino Acid Score (PDCAAS),” McDaniel explains. “PDCAAS ranks proteins on a quality scale of zero to one.” The closer to one, the better; whey, casein, and egg white score 1.0, collagen scores 0.0, and plant-based options score in the middle.
Consider your goals. Protein powder can serve many purposes. Of course, it’s most often used to build muscle, but it can also support your overall nutrition and round out vegan diets. It can even help you lose weight . Whey is the most efficient protein source for bulking up, McDaniel says, but casein can leave you feeling the most satisfied, and hemp provides a ton of fiber. This will help distinguish which type of protein powder you should try first.
Ready to explore some new options or learn more about your favorite? These are the best protein powders to try, according to dietitians and reviewers.
Best Whey Protein Powders
Choose a whey protein powder if you want to increase your protein intake or are looking to build or maintain muscle, McDaniel advises. Derived from cow’s milk, whey is a complete protein, meaning it contains all nine essential amino acids—the ones your body can’t make on its own. Whey enters your bloodstream faster than any other protein and boasts the highest level of the amino acid leucine, which provides muscles with the necessary fuel to power through a workout and build mass.
Best Overall: Naked Whey
Amazon Naked Whey $21.99 SHOP NOW
With only three ingredients and 25 grams of complete protein per serving, Naked Whey is ideal for gym goers and casual athletes alike—it’s clean, tasty, and pretty affordable, too. It’s a concentrate, meaning it’s slightly lower in protein than whey isolates, but McDaniel appreciates that this one contains no growth hormones, comes from grass-fed cows, and is free from additives. This option is “the ONLY protein powder I’ll ever use,” one Amazon reviewer says. “I didn’t expect to find one that I actually looked forward to eating. The taste is light and not overwhelming—just delicious.”
Best Value: Muscle Milk Protein Powder
Amazon Muscle Milk Protein Powder $68.99 SHOP NOW
Muscle Milk’s whey comes in at just under 60 cents per ounce, a steal compared to many of its competitors. But it doesn’t skimp on nutrition: You’ll get 32 grams of complete protein per serving, but only 3 grams of sugar. And because it’s a whey isolate, it’s absolutely packed with muscle-building protein, McDaniel explains. “I’ve tried many other protein powders over the years, especially during my competitive powerlifting days, trying to find the ‘best one’ and always found myself coming back to this brand,” one reviewer writes.
Best Upgrade: NorCal Organic Vanilla Whey Protein
Amazon NorCal Organic Vanilla Whey Protein $59.99 SHOP NOW
This whey protein powder isn’t exactly a steal, but it justifies its price tag with a few key features, including non-GMO and organic ingredients, American Humane Association-certified dairy, and real vanilla extract. “This is probably the best whey on the market,” one Amazon reviewer raves. “It’s worth every penny if you can afford it. I have done extensive research on the organic whey protein market, and believe it or not, this is the best value in the highest quality bracket.”
Best Texture: Levels Grass-Fed Whey Protein
Amazon Levels Grass-Fed Whey Protein $72.95 SHOP NOW
With a solid 25 grams of protein per serving, only two ingredients, and glowing reviews, this is the ideal protein powder for adding muscle. It’s “the best, most digestible whey powder I’ve yet found,” an Amazon reviewer explains. “Even in a cheap, old shaker bottle filled with cold almond juice, this powder requires minimal effort to get into non-gritty solution.”
Best Bulk Buy: Optimum Nutrition Gold Standard 100% Whey
Amazon Optimum Nutrition Gold Standard 100% Whey $120.04 SHOP NOW
When you go through a ton of protein powder, it’s not worth buying smaller quantities—you need something with more heft. This truly massive container (it’s 10 pounds, people!) of complete whey protein is ideal. “This whey protein gives me the strength to move mountains. Build walls. Break them back down. Build another wall,” one Amazon reviewer writes with a wink. “I am strong now.”
Best Casein Protein Powders
Casein, the main protein in milk, is absorbed more slowly than whey, so it’s not quite as efficient at building muscle, McDaniel says. But it can leave you feeling fuller longer, which makes it a great addition to meal replacement shakes or your morning oatmeal, especially if you’re trying to lose weight. Casein has also been found to enhance muscle building when blended with whey in a post-workout shake.
Best Overall: Naked Casein
Amazon Naked Casein $99.99 SHOP NOW
This micellar casein is the slowest-digesting casein (meaning it’ll keep you feeling satisfied the longest) and comes in a bulk container that’s perfect for people who don’t want to order a replacement every few weeks. “What’s awesome about this protein is it will stay with you for hours, slowly feeding your body,” one reviewer says. Plus, it’s relatively low in sodium.
Best Value: Now Sports Micellar Casein Protein Powder
Amazon Now Sports Micellar Casein Protein Powder $30.52 SHOP NOW
Boasting 19 grams of protein at just over a dollar per ounce, this cost-effective, unflavored protein powder more than deserves a place in your pantry. It’s another micellar casein formula, ensuring that you’ll feel fuller for longer. “You can tell this is a superior quality to other micellar casein by the lack of grittiness,” an Amazon reviewer explains. Bonus: It contains just two ingredients.
Best Plant-Based Protein Powders
Soy protein is made from ground soybeans that have been dehulled and defatted. It digests at a moderate rate and contains greater amounts of the amino acids glutamine and arginine, which may help support immune function , digestive health, and brain function, McDaniel says. It’s a complete protein and considered the most effective plant-derived source for building or maintaining muscle.
Pea protein, derived from yellow peas, is the most digestible of the plant proteins, making it a good alternative for anyone with a sensitive stomach who doesn’t want dairy or soy. But it’s not a complete protein—it’s low in two amino acids—so pair it with another plant-based protein such as hemp or rice protein to round out its amino acid profile and make it complete.
Hemp protein is made from nutrient-packed hemp seeds, and while it’s not the best for boosting muscle because of its lower protein content and PDCAA score, it does provide a good dose of fiber and omega-3 fatty acids. Pair it with pea or rice protein to round out its amino-acid profile and make it complete, McDaniel recommends.
Best Overall: Amazing Grass Protein Superfood
Amazon Amazing Grass Protein Superfood $52.83 SHOP NOW
Although this blended, vegan protein powder is plant-based, it’s a complete protein. There’s a reason this option recently topped our list of the best vegan protein powders : It’s got a hearty mix of pea, quinoa, chia, and hemp proteins, plus extra fruits and veggies for added nutrition. “As a weightlifter, I was tired of all the cholesterol in whey protein, so I decided to go plant-based,” a reviewer writes. “I really like this protein, as it is a complete protein source with a lot of vitamins in it. The taste is on par with other whey proteins.”
Best Value: Vega Protein & Greens
Amazon Vega Protein & Greens $28.25 SHOP NOW
This affordable, plant-based powder offers a mix of pea and brown rice proteins, but its true selling point is its added veggies, which include broccoli, alfalfa grass, kale, and spinach. It’s like a green smoothie in the form of a protein shake, complete with plenty of vitamin K and iron. “Overall, this is one of the best budget protein powders I’ve tried,” one Amazon reviewer explains. “I also have a very sensitive stomach (dairy- and gluten-free) for anyone concerned about that, and this powder doesn’t bother me one bit. Definitely recommend!”
Best High-Protein: Garden of Life Sport Plant-Based Protein
Amazon Garden of Life Sport Plant-Based Protein $54.95 $41.44 (25% off) SHOP NOW
This vegan option proves that high-protein supplements don’t need to come from animals to be effective. Looking for complete protein? USDA-certified organic ingredients? Extra probiotics and fruit? You’ll find that all here. “This protein powder is top notch,” one Amazon reviewer explains. “I’ve been using it in smoothies for the past 10 days, and am happy to report it doesn’t cause any discomfort, bloating, or stomachaches, as I experienced with some other protein powders.”
Best Soy: Bob’s Red Mill Soy Protein Powder
Amazon Bob’s Red Mill Soy Protein Powder $32.95 SHOP NOW
This complete protein powder, with is made with just two ingredients, is extra-pure and ready for your next shake. Offering 16 grams of protein per serving, absolutely no sweeteners, and smooth texture, it’s “great added to homemade bread or cookie dough for a big protein boost,” one reviewer notes.
Best Pea: PlantFusion Complete Protein
Amazon PlantFusion Complete Protein $39.99 SHOP NOW
Although this powder is technically a blend, it’s mostly pea protein—and it’s got extras to ensure that it’s a complete protein with plenty of healthy extras for an added boost of nutrition. Plus, McDaniel notes, it’s easy to digest. “It does not upset my stomach, as other powders have done,” one Amazon reviewer writes. “This is a great breakfast, since it’s one less thing for me to worry about.”
Best Hemp: Bob’s Red Mill Hemp Protein Powder
Amazon Bob’s Red Mill Hemp Protein Powder $11.29 SHOP NOW
This hemp protein powder, which offers plenty of fiber and iron along with 14 grams of plant-based protein, has a single ingredient, meaning it’s as simple as it possibly can be. “The flavor is a little bit ‘green’ at first, but you get used to it very quickly,” one reviewer notes. “I love it for my protein breakfast smoothies.”
Best Non-Dairy Protein Powders
Egg white protein is just what it sounds like: Dried egg whites that have been turned into a powder. This protein digests slower than whey but faster than casein. Although it’s not quite as good as whey or casein in terms of muscle protein synthesis, it’s still a good option in a post-workout or meal-replacement smoothie.
Meanwhile, collagen is a blend of connective tissues from cows and fish—and it may aid in protecting your joints, building muscles, and supporting your skin health. “Some believe that collagen ingested will work more quickly than the collagen that is mixed within skin creams,” explains Bonnie Taub-Dix, R.D.N. , author of .
Best Egg White: Julian Bakery Paleo Thin Protein Powder
Amazon Julian Bakery Paleo Thin Protein Powder $102.99 SHOP NOW
This option is great for paleo eaters and is a favorite among Amazon shoppers, since it packs in 25 grams of complete protein per serving with only 1 gram of carbs and no sugar. “It really is flavorless!” one says. “You cannot beat getting real protein from egg white.”
Best Collagen: Vital Proteins Collagen Peptides Powder
Amazon Vital Proteins Collagen Peptides Powder $47.00 $39.99 (15% off) SHOP NOW
Best protein powder 2022: Boost your nutrition
The best protein powders can make all the difference if you're looking to improve your nutrition. Whether you're trying to balance your diet more precisely, or use extra protein to bolster a strength training regime, protein powder is a straightforward addition and shouldn't break the bank either.
What the experts say "A safe level of protein ranges from 0.8 grams of protein per kilogram [2.2 lbs.] of body weight, up to 2 grams of protein per kilogram for very active athletes… Most Americans truly need to be eating about 1 to 1.2 grams of protein per kilogram of body weight," says Jessica Crandall, a registered dietitian nutritionist, certified diabetes educator and national spokesperson for the Academy of Nutrition and Dietetics (opens in new tab).
Depending on your lifestyle, between 10% and 35% of your daily calories should come from protein, according to the U.S. Department of Agriculture's Dietary Guidelines (opens in new tab). Protein is an essential macronutrient, along with carbohydrates and fats, and if you don't eat enough of it you will struggle to retain or grow muscle mass. If you don't love protein-rich foods, or are just fussy about what you eat, getting enough protein can be challenging. Using protein powder is a simple way to overcome this issue.
Julie Stefanski, a registered dietitian and certified sports dietitian, as well as a spokesperson for the Academy of Nutrition and Dietetics (opens in new tab), says that while most people can get their required protein through whole foods, lifestyle can also have an impact on whether they can truly meet their protein needs this way.
She goes on to explain that "Athletes who have high-calorie needs appreciate the ability to get additional protein in a small amount of food. After an injury or an illness, dietitians often recommend protein powders for people with poor appetites or high protein needs for healing."
We’ve gathered a selection of non-vegan protein powders to help you select the best one for your requirements. If you are vegan, or just prefer to use vegan protein powder, we have a separate guide that's solely focused on the best vegan protein powders.
How we tested
All of the protein powders in this guide have been tried and tested by the Live Science team. Firstly, we looked at the texture of the powder. We then evaluated how well it mixed into water, milk, and either porridge or a smoothie bowl. Finally, came the taste test, where we determined whether the taste was reflective of the flavor, unusually bitter or particularly sweet. Packaging was also noted, based on sustainability and convenience.
Best protein powder
MyProtein Impact Whey Protein
(Image credit: Future)
If it’s just a solid, reliable, no-frills product you’re after, this could be the best protein powder for you.
WHAT USERS SAY This protein powder scores 4.2 stars out of 5 on Amazon, with enthusiasts praising it for its value, range of flavors and ease of mixing, and many feeling reassured by its ranking in independent tests, "I like this brand because you know what you're getting, based off independent lab testing". The main criticisms revolve around taste, particularly in the more unusual flavors which some find too sweet.
MyProtein prides itself on providing an all-round, value-for-money product. It is ranked Grade A by independent tester Labdoor for both quality and value.
The protein comes from whey concentrate, which some people find causes bloating. There are few ingredients, although some of the flavor options include artificial flavors. It comes in more than 40 flavors and a range of sizes. We found the 250g bag really useful for a weekend away or bringing into the office, but you can also purchase a 5kg bag to store at home.
If you’re bewildered by the choice, consider buying the sample pack which contains up to eight flavors to try before you commit to a larger size. We tried the chocolate smooth, which worked well when stirred into porridge. Although, if you’re after more of an intense chocolate taste, the chocolate brownie may be more to your liking. Our testers with a sweet tooth also liked the sticky toffee pudding flavor, whilst those who liked something a bit more simple favored the vanilla and the strawberry.
Bulk Natural Pure Whey Isolate
(Image credit: Future)
Bulk Natural Pure Whey Isolate Best protein powder for sensitive stomachs Specifications Protein per serving: 24g Carbs per serving: 1.5g Calories per serving: 108kcal Protein source: whey protein isolate Sweetener: Stevia Available flavors: Chocolate, strawberry Today's Best Deals View at Newegg (opens in new tab) Check Amazon (opens in new tab) Reasons to buy + Gentle on stomach + Small number of ingredients Reasons to avoid - Only two available flavors - Stevia flavor rather overpowering
Made with just whey isolate, with no whey concentrate, and sweetened only with stevia, which is a natural substance made from the leaves of the stevia plant, this is the best protein powder for anyone who suffers from a sensitive stomach.
WHAT USERS SAY It scores 4.5 stars on Amazon, with reviewers commenting favorably on the natural ingredients and the fact that it doesn’t leave them bloated. The negative reviews mostly relate to the flavor. "The stevia is so strong it leaves a nasty tangy aftertaste", complains one. If you don’t mind the taste of stevia, you may love it, though.
A reassuringly modest list of ingredients means you can be sure what’s in the powder. It’s low in carbs and pretty modest on calories, too, for the amount of protein per serving.
The downside is that stevia can be rather overpowering, and this powder scores less well than some of the best protein powders for flavor. The taste is somewhat thin and it’s very sweet. There are only two available flavors - strawberry and chocolate.
Gold Standard Whey Protein
(Image credit: Future)
Many protein powders come complete with a range of flavors – some more palatable than others.
WHAT USERS SAY The main objection to this product among reviewers (and there aren’t many who give it a low rating - it scores a solid 4.6 on 5 on Amazon) relates to price, and especially to recent price rises in the product. "I think it’s a quality product overpriced", says one. Unless you have a great recycling service, you may find that you can’t recycle the black tub, either.
However, if you want the flexibility to add your own flavors, or you dislike the sweeteners found in flavored whey products, this is a great choice. It’s not entirely flavor-free, but the taste is neutral enough (a mild, milky taste) that it won’t come strongly through your own flavors.
In common with most protein powders, it has added soy lecithin as an emulsifier, which is the only added ingredient beyond the whey products (which are a mixture of whey isolate, hydrolyzed whey isolate and whey concentrate). It mixes well, without too many lumps.
BSN True Mass 1200
(Image credit: Future)
If gains are your goal, this will most definitely be the best protein powder for you.
WHAT USERS SAY Although in Amazon reviews it scores a healthy 4.5 on 5, there are some complaints of sore stomachs and bloating, and a few gripes about the flavor (although we found it pretty palatable). The main complaint is that it doesn’t mix easily - most reviewers recommend using a blender to mix it. The majority of reviewers are just delighted by their weight gains. "It gives me a noticeable boost in strength and size".
With a whopping 1,271 calories and 53g of protein per serving, not to mention 216g of carbohydrate (partly coming from ground oats), this is a protein powder for anyone who is serious about gaining mass. Dieters beware! Unlike BSN’s other mass gainer, it doesn’t contain creatine, so you can control whether or not you want that in your diet plan.
It is true that part of the reason for the huge number of calories and mighty helping of protein is down to the serving size, which is large (two big scoops). Even allowing for this, though, it still makes for good value for money.
Orgain Organic Protein
(Image credit: Amazon)
Some protein powders can contain processed ingredients that you might not recognize.
WHAT USERS SAY This protein powder scores an overall rating of 4.6 stars. Enthusiasts praise it for its taste and texture and find it easy to digest. "I have tried a LOT of different plant-based protein powders and this one wins, hands-down", reports one happy customer. Not everyone likes the flavors and the distinctive sweetness and aftertaste of stevia divide opinion. There are a handful of reports of stomach pains and even, alarmingly, of bugs found in the tub, though these are a tiny minority of reviews.
However, if you're keen on finding a protein powder filled with natural ingredients, the Orgain Organic Protein Powder might just be the one for you.
Founded by a cancer survivor and integrative specialist who wanted to create a product with natural, food-based ingredients, Orgain makes products with ingredients that, whilst perhaps not exactly familiar, are at least recognizable foodstuffs, and the powder is certified organic and non-GMO.
Be aware that the calorie count is 150 per serving which is a little higher than most non-mass-gainer powders and the carbohydrate count is 15g, so it’s not low carb. It contains sea salt so if you’re trying to keep your sodium levels down this may not be for you.
Vital Proteins Collagen Peptides
(Image credit: Future)
Beloved of celebs such as Jennifer Aniston, this is principally a food supplement aimed at boosting collagen.
WHAT USERS SAY Fans of the product (78% of Amazon reviewers give it five stars) rave about its positive effect on their hair, nails and skin. "Vital Proteins has been a night and day difference", says one. There are a few less satisfied customers who claim to have suffered adverse effects such as skin break-outs and low moods, but these are very much in the minority.
It has the added bonus of providing a decent 18g of protein without any carbohydrates, though, so with only 70 calories per serving, it’s a useful way of adding some easy protein into your diet without acting as a meal in itself. Many users stir it into coffee or other drinks or smoothies.
Unusually for a protein powder, it’s a bovine collagen product, made from cow hides from grass-fed cattle, so obviously isn’t suitable for vegetarians. It is unflavored and really does taste of very little indeed. It doesn’t mix very easily into cold liquids (it stirs easily into hot liquid), so you’ll need a whisk if you’re taking it cold.
Transparent Labs 100% Grass-fed
(Image credit: Future)
Transparent Labs 100% Grass-fed Best protein powder for high protein, low carb Specifications Protein per serving: 28g Carbs per serving: 1g Calories: 120kcal Protein source: Whey protein isolate Sweetener: Stevia Servings: 30 Serving size: 32.8g Flavors: Chocolate peanut butter, cinnamon pastry, milk chocolate, mocha, salted caramel, strawberry, vanilla, cinnamon french toast RRP: $59.99 for 1kg Price per serving: $2 Today's Best Deals Check Amazon (opens in new tab) Visit Site (opens in new tab) Reasons to buy + High protein, low carb + Tasty range of flavors with natural sweetening only Reasons to avoid - Not suitable for vegans
If you’re looking for a low-calorie protein powder that packs in protein without the carb overload, this is a perfect choice. Transparent Labs whey protein isolate lists minimal ingredients but maximizes on flavor, with a range of tasty choices and no chalky aftertaste. The cinnamon french toast flavor, in particular, is a must-try – we found it moreish, without being sickly sweet, and we didn’t feel sluggish or uncomfortably full after drinking it either.
The powder feels clean which is unsurprising, as it’s made using dairy products of 100% grass-fed and hormone-free cattle and is also gluten-free with no preservatives, artificial sweeteners, or coloring.
The downside to this protein powder is that it’s not vegan-friendly (although Transparent Labs have a vegan alternative). It’s also worth mixing with milk alternatives, or food, to pad out the texture a little, although we found it holds its own with water.
Often protein powders clog when mixed, but we found you don’t need to worry with this powder; it mixes really well and drinks smoothly. If you’re looking to go easy on your stomach, the minimal lactose, fat, and cholesterol content makes this feels like a well-rounded and nourishing protein powder to add to your diet.
(Image credit: Amazon)
A super-refined protein product, this is the best protein powder for anyone serious about building lean muscle.
WHAT USERS SAY With an impressive 4.7 of 5 rating on Amazon, it’s clear that customers rate it highly. Many praise it for not causing digestive discomfort and for the quality of its ingredients. "Dymatize ISO100 Hydrolyzed protein powder means you get a super fast digesting and absorbing whey protein isolate that's had the sugars, carbs and lactose removed from whey concentrate for nothing but pure muscle building protein."
With the protein all coming from whey protein isolate, it’s great for anyone who struggles with whey concentrate, and it’s low in carbohydrates and calories. The inclusion of hydrolyzed whey protein isolate means you absorb the protein even more quickly.
The flavor is good without the temple-aching sweetness you get in some protein powders - we tried the birthday cake flavor, which can be notoriously sweet, and even this was pleasantly tasty but not overly synthetic. It mixes pretty easily too, although it's worth noting that whilst some protein powders mimic the action of thickening agents when stirred into porridge, we found Dymatize actually had the opposite effect, and made the porridge slightly runnier.
A draw is that there’s a large variety of flavors to choose from, though it’s a pity you can’t buy it in sample sizes to try before committing to a large tub - the tub sizes are 900g or 2200g which is a lot of powder to get through if you don't like the flavor.
KIN Nutrition Whey Less
(Image credit: Future)
Kin Nutrition Whey Less Best protein powder for gut-friendly ingredients Specifications Protein per serving: 23g Carbs per serving: 4.7g (0.2g sugars) Calories: 125kcal Protein source: Whey isolate (90%) Sweetener: Stevia Servings: 17 Serving size: 30g Flavors: Vanilla, Strawberry, Cookies and cream, choc mint RRP: $32.50 for 500g + shipping (4-pack bundles start from $103.99) Price per serving: $1.91 Today's Best Deals Check Amazon (opens in new tab) Reasons to buy + Great taste + Natural ingredients Reasons to avoid - Not vegan-friendly - Expensive
The KIN Nutrition Whey Less protein range is made with natural ingredients, including added bacteria cultures and fiber that support gut health and digestion. This powder only contains 10 ingredients overall; the result is a super tasty protein powder that doesn’t cause the bloating often associated with whey, and there’s no nasty aftertaste either.
Each 30g serving of Whey Less is packed with 23g of protein and only 125 kcals. We loved the smooth and silky taste of the vanilla flavor, which mixed well with both food and water and didn’t taste powdery. Vanilla is often labeled as the boring choice among protein powder flavors, but this tasted deliciously rich and felt like a treat (without being overbearing), despite containing no hidden nasties.
Whey can sometimes catch a bad rep, but we didn’t feel at all nauseous or weighed down after a scoop of this powder in a protein shake or added to oats. This is likely down to the powder being soy, GMO, and gluten-free, as well as low in sugar and lactose. Another nice little addition is the injection of matcha green tea extract into the ingredients list.
Unfortunately, this protein powder isn’t suitable for vegans and retails at a pretty expensive $32.50 for just 500g, before shipping. You can pick up a good deal by purchasing a 4-pack though. It’s a great addition to your diet if you’re looking to hit your protein target while being kinder to your gut.
(Image credit: Future)
Science in Sport Whey Protein Best protein powder for competitive athletes Specifications Protein per serving: 22g Carbs per serving: 1.8g Calories per serving: 117kcal Protein source: Whey protein concentrate, whey protein isolate Sweetener: sucralose Available flavors: Chocolate, strawberry, vanilla Today's Best Deals Check Amazon (opens in new tab) Reasons to buy + Competition friendly + High quality ingredients Reasons to avoid - Limited flavor range - Taste not universally popular
Anyone who competes in athletic events will know how important it is not to take any banned substances, either deliberately or inadvertently.
WHAT USERS SAY Reviews are mostly positive, with no one star reviews on Amazon at all and a very respectable 4.7 star rating. The flavors are not to everyone’s taste and there are a few niggles over the price, but most people rate it as a reliable, straightforward choice. "I would recommend this shake to people who are looking for something simple for recovery purposes."
With this protein powder you can be confident that you’ll not breach any doping regulations. All SiS products are tested under the Informed Choice Certification program against the World Anti-Doping Agency (WADA) list.
Beyond that, it’s a fairly unremarkable product, with a reasonably standard amount of protein per serving and a low carbohydrate content. The flavors are reliable favorites - chocolate, strawberry and vanilla - though we found the taste and texture of the vanilla one somewhat cloying. The chocolate flavor was pleasant mixed into porridge, although if you’re after a richer, chocolatey taste then you may want to add some cacao powder to the mix as well. We thought the spoon (which is plastic) was an usual shape, but it actually picks up the protein powder well, since it is quite a sandy texture.
Huel Protein Powder
(Image credit: Future)
Huel Protein Powder Best protein powder for complete nutrition Specifications Protein per serving: 20g Carbs per serving: 3.1g Calories per serving: 105kcal Protein source: Pea, faba pea and hemp seed Sweetener: Sucralose Available flavors: Vanilla fudge, banana milkshake, chocolate fudge brownie, strawberries and cream, salted caramel, unflavored Today's Best Deals (opens in new tab) View at Amazon (opens in new tab) Reasons to buy + Highly nutritious + Good taste Reasons to avoid - Minimum order of two tubs - Relatively expensive
Huel has come a long way from its early days of the rather grainy and flavorless complete food that it started with.
WHAT USERS SAY Reviewers are impressed with the taste - "by far the best tasting protein drink I’ve tried," says one reviewer who normally uses a whey protein powder. The main objection in the reviews is the price, especially when compared to non-plant-based protein powders. At the same time they mostly acknowledge that the nutritional profile and ingredients are of a quality that justifies the price.
Although it still produces the same meal replacement powders (although with an improved texture), it has branched out into flavored products and nutritionally balanced snacks, including this impressive protein powder.
It’s not intended as a meal replacement or for your sole source of nutrition, as it has a lower calorie and carbohydrate profile than would be recommended for a complete meal, but nevertheless it is nutritionally complete high protein snack, containing all 26 recommended vitamins and minerals and meeting the UK and EU recommendations for macro- and micronutrients. If that weren’t impressive enough, it manages to achieve this with purely plant-based ingredients and without compromising on flavor or texture.
Unusually, there’s a minimum order of two tubs, which will be off-putting to some, especially if you’re ordering for the first time and haven’t tasted the protein powder before, and the protein powder doesn’t come in sample sizes.
Form Performance Protein
(Image credit: Future)
Form Performance Protein Best plant-based protein powder Specifications Protein per serving: 30g Carbs per serving: 2g Calories per serving: 150kcal Protein source: Organic pea, brown rice, pumpkin seed Sweetener: Stevia, thaumatin Available flavors: Chocolate peanut, tiramisu, vanilla, banoffee, chocolate hazelnut Today's Best Deals Check Amazon (opens in new tab) Reasons to buy + High in protein + Sustainable ingredients and packaging Reasons to avoid - Expensive - Few plain flavors
There’s much to love about this protein powder.
WHAT USERS SAY It’s not surprising it’s won awards. Reviewers are enthusiastic about the protein to calorie ratio and the flavors. It’s not to everybody’s taste - there are grumbles from some about the flavor, powdery texture and excessive sweetness - but most of the reviews can be summed up in the words of this reviewer: "The taste is great, it is a quality product with added extras like probiotics, it has responsible eco packaging and whilst it is pricier than others on the market, all of the before mentioned make this worth it."
Packing a powerful protein punch from high quality, plant-based proteins, you might expect the flavor and texture to be disappointing, but you’d be in for a pleasant surprise. The texture is smooth, it’s easy to mix and the flavors are fun (though some plain ones might be nice for more traditional types, and it’s too sweet for some tastes). The addition of curcumin to combat inflammation is a nice touch.
It’s not cheap, but most flavors are available in smaller sample sizes, and you are getting a product that is kind to the environment in every way (the omission of the plastic scoop in favor of amounts suggested in tablespoonfuls - after all, we all have a spoon! - is particularly welcome, and the packaging is compostable).
How to choose the best protein powder for you
If you've not included protein powder in your diet before it can be a little tricky to know where to start.
To work out which protein powder is the best option for you, begin by looking at how much exercise you do and what type. If you're a powerlifter your needs will be different from that of a committed runner, pounding away on a treadmill every day. Do you train in a gym or do you like to mix it up with your own home workout ideas?
You also need to think about your end goals. Are you trying to lose body fat, build extra muscle, or give yourself a boost before a long workout? Whatever your aims, there will be a protein power to match your requirements.
If your main goal is to gain large amounts of muscle, perhaps as a weightlifter, body builder or other power-focused athlete, then you will likely want to maximize your protein intake, but it's important not to overdo it. "In recent years, there have been high levels of heavy metals found in certain protein powders," said Stefanski. "It's important to research the company’s testing for these contaminants."
And, if you're competing in any kind of event you’ll also need to ensure you don’t accidentally consume a banned substance, which means you’ll need to comb through the ingredients list with utmost care. You can find a list of approved protein powders at Informed Sports (opens in new tab).
If you're looking to lose body fat, then you may want to choose a protein powder lower in carbohydrates and calories. Not all protein powders are equal in terms of the macronutrients and calories they provide, so make sure you read the nutritional information on the label carefully, as a single serving can vary between 70 kcal and 1,000 kcal. Not getting enough protein in your diet can have a debilitating effect on your health too, so it's important to consume the right amount for your needs.
Stefanski said it was important to know what your aims were and how protein powder genuinely contributed to them. She added: "The macronutrient content [the amount of protein, carbohydrates and fats] depends on why you're using the product, such as for a meal or post-workout, and your individual protein and energy needs."
Traditionally, protein powder has been made using whey powder – a by-product of cheesemaking. However, if you are looking for plant-based options you can choose from alternatives, including hemp seeds, soy and peas. For more on non-dairy options check out our list of the best vegan protein powders available.
When choosing your protein sources, it's worth knowing that different proteins affect the body in different ways. "Protein sources are ranked by how well they are absorbed by the intestine and utilized by the body," Stefanski explains. "This ranking is known as protein digestibility. Whey protein and other cow's milk sources rank highest. Animal protein sources such as egg [and] beef rank higher than plant protein sources such as soy, pea, oat and rice. While collagen has grown in popularity, it lacks some of the amino acids you'd find in the same amount of whey protein."
The amount of protein in whey powder can vary dramatically, from 29% to 90%, depending on how it has been processed. The highest concentration powders may contain very little fat, lactose (milk sugar) and cholesterol, while the powders with lower protein levels will have these components in higher concentration. So, you will find whey isolate powders, which have been filtered several times, will have much higher protein percentages, but will be more expensive as well.
If you're weighing up the benefits of different protein powders it's worth thinking about how easy they are to digest, as some are kinder on the body than others. Stefanski advises: "If you're looking for the best quality protein, you can see if the protein powder offers a digestibility score called PDCAAS." She added: "The higher the value, the better the amino acids will be absorbed and used by your body."
It can be easy to get waylaid by all the technical information around protein powders, but don't forget that you'll need to actually like it too if you're going to consume it regularly! You can buy a plain powder to add to other foods, of course, but many people prefer to buy a flavored version or two, to make things more interesting.
The benefits of using the best protein powder
Protein powders can meet the needs of many people, not just serious athletes. If you find it challenging to consume enough protein, or have a diet that is naturally low in protein, then protein powders can help bridge the gap. Protein powders will also aid you in building muscle, so if you are training hard, or recovering from surgery or an injury they can be very beneficial (always check with your doctor first to see what's right for you).
Other additional benefits (opens in new tab) of protein powder, according to Natalie Butler, R.D., L.D., are:
Speeds up muscle growth
Encourages the healing of damaged tissue
Helps create healthy enzymes
Improve regulate hormone regulation
Protein powder is also an easy ingredient to add to other foods, so if you're not into protein shakes, don't discount it entirely. Stefanski says it's a really convenient way to moderately increase your protein intake.
She said that, although it can be eaten whenever you like, for optimum results, make sure you consume your extra protein within an hour of training: "For maximal muscle repair and growth, protein should be accompanied by carbohydrates within one to two hours. The amount of protein and carbohydrates is dependent on overall energy needs as a person. If total calories aren't met, amino acids will be used as an energy source rather than a building block of structures in the body."
This article is for informational purposes only and is not meant to offer medical advice.
This article was updated on April 12, 2022, by Live Science Contributor Rosee Woodland.
