10 Best Whey Protein Powders of 2023, Tested and Expert Recommended
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Find out which expert-recommended whey protein powders have the best ingredients, taste and texture.
Health / Jessica Juliao
Medically reviewed by Melissa Nieves, LNDFact checked by Richard Scherr
Out of all the protein powder options, whey protein stands out for one simple reason: this variety of protein may be more easily absorbed than other types of protein powders. For that reason alone, it's favored among fitness enthusiasts and anyone with an active lifestyle. It's also a great pick for adults with higher protein needs or to fill in the gaps in your diet that aren’t being met by food.
Whey protein is derived from cow’s milk, and it's a complete protein, meaning it contains all nine essential amino acids, the building blocks of protein that our bodies can’t make ourselves. It is versatile and works well in shaker bottles, smoothies, and a variety of recipes. There are two types of whey protein: whey protein isolates and whey protein concentrate (a blend of the two). Both can help you meet your protein needs, but according to registered dietitian Katie Schimmelpfenning, RD, whey protein isolate has a higher concentration of protein and is often better tolerated by people who are lactose intolerant.
Experts agree that protein type and third-party testing are important factors to consider when choosing a whey protein powder, but taste and consistency will make you actually want to drink your protein shake. We tested 24 popular protein powders in our New York City-based lab for taste, texture, smell, after-taste, and overall value. Our registered dietitians also evaluated the powders based on nutritional profiles, ingredient lists, additives, third-party testing, and value to bring you the 10 best whey protein powders you can buy.
A Note About Supplements
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of registered dietitians reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking. Be aware, that protein (all types including plant-based and whey) may decrease the effectiveness of Levodopa, a medication used to treat Parkison’s disease, and whey protein may decrease the effectiveness of some antibiotics as well. We recommend consulting with your healthcare provider prior to adding any new supplements to your diet.
Best Overall: Naked Whey Chocolate Protein Powder
Why We Like It
Naked Nutrition Whey Protein Powder has a pleasant chocolatey taste and offers 25 grams of protein per serving. We love the simplicity of this powder and that it’s made with only three ingredients: whey concentrate, coconut sugar, and cocoa powder. The whey is sourced from grass-fed, free-roaming cows, never treated with growth hormones, from farms in Idaho and Northern California.
It scored high marks with our testers, with one reporting the smell was reminiscent of Swiss Miss hot cocoa powder, and the flavor matched. Our editors found that the three grams of added sugar from coconut sugar made it just sweet enough without the bitter aftertaste you may experience with artificial or nonnutritive sweeteners. We also appreciate that it is Informed Choice certified, ensuring it is not contaminated with banned or possibly unsafe substances.
When mixed with water in a shaker bottle, the powder blended well and created a full-bodied, smooth drink, although there was some sediment left in the bottom of the bottle. At just $1.83 per serving, we love the quality, taste, texture, and value of this whey protein powder, making it the best overall on our list.
It’s Worth Noting
Each serving does contain three grams of added sugars from coconut sugar. Keep in mind that people who are lactose intolerant may not tolerate this powder, as well as a protein powder with whey isolate. This powder is also available in vanilla, strawberry, or unflavored varieties.
Price at time of publication: $110 for 5 lbs ($1.83 per serving)
Product Details:
Protein Type: Whey protein concentrate
Number of Servings: 60
Serving Size: 2 scoops (38 grams)
Protein per Serving: 25 grams
Calories: 160 calories
Added Sugar: 3 grams
Sugar substitute: None
Third-Party Tested: Informed Choice
Best for Muscle Gain: Optimum Nutrition Gold Standard 100% Whey Protein Powder
Why We Like It
If you chase a strength training session with a protein shake, we recommend Optimum Nutrition Gold Standard 100% Whey Protein Powder. Schimmelpfenning recommends this protein powder to her athlete clients because it has over 2 grams of leucine per scoop, an essential branched-chain amino acid that stimulates muscle growth and repair. It also contains an impressive 24 grams of protein per serving and may be easier for people with lactose sensitivity to digest. The protein blend includes whey isolate, concentrate, and hydrolysate and the company states that the majority comes from whey isolate.
Our testers found the Double Rich Chocolate flavor has a light and natural tasting flavor, a pleasant smell when mixed with water, and no aftertaste. While the powder mixed well with water and left very little sediment in the bottom of the glass, our testers reported that they would have loved for the mixture to be a little thicker, as it was a touch watery. We recommend mixing it with milk or non-dairy milk or blending it into a shake for a thicker consistency.
This powder has no added sugars, although it does contain two artificial sweeteners, sucralose and acesulfame potassium. It is Informed Choice certified, verifying that it’s free from banned substances for competitive sports.
It’s Worth Noting
When mixed with water, the texture is very thin, almost water-like, and may need to be mixed with other ingredients for a thicker texture. It also contains two artificial sweeteners, sucralose and acesulfame potassium, which some people may choose to avoid.
Price at time of publication: $86 ($1.16 per serving)
Product Details:
Protein Type: Whey protein blend (isolate, concentrate, hydrolysate)
Number of Servings: 74 per container
Serving Size: 1 scoop (33 grams)
Protein per Serving: 24 grams
Calories: 120 calories
Added Sugar: 0 grams
Sugar Substitute: Sucralose, Acesulfame potassium
Third-Party Tested: Yes
Best for Athletes: Ascent Native Fuel Whey Protein Powder
Why We Like It
Ascent Whey Protein is Informed Sport certified and one of the few protein powders on the market that’s free of artificial flavors and sweeteners, making it a great choice for athletes, says Schimmelpfenning. Flavored with peanuts and cocoa and sweetened with stevia, this protein powder has a deliciously strong peanut butter taste. Our testers loved how well it mixed with water, leaving no clumps of powder in the glass after shaking for 30 seconds.
The protein is mostly whey protein isolates but also includes some whey concentrate to give you 25 grams of protein per scoop. One of our testers reported, that while the taste was enjoyable when drinking it, the powder did leave an almost dusty aftertaste, void of the initial strong peanut butter flavor. That said, we think this is a great recovery drink after any type of endurance exercise. However, athletes may want to pair this with a carbohydrate source, as each serving of Ascent Protein contains just 5 grams of carbohydrates.
It’s Worth Noting
The packaging is difficult to close because powder tends to get trapped in the tracks, potentially impacting its freshness. It contains stevia, which some people may dislike.
Price at time of publication: $45 ($1.73 per serving)
Product Details:
Protein Type: Whey protein isolate blend (native whey protein isolate, whey protein isolate), whey protein concentrate
Number of Servings: 26 per container
Serving Size: 1 scoop (35 grams)
Protein per Serving: 25 grams
Calories: 130 calories
Added Sugar: 0 grams
Sugar Substitute: Stevia
Third-Party Tested: Yes
Best Whey Blend: Dymatize ISO100 Whey Protein Powder Chocolate Peanut Butter
Why We Like It
We love that this Dymatize ISO100 whey protein powder uses a blend of whey protein isolate and hydrolyzed whey protein isolate to give you 25 grams of protein per serving. Whey isolate undergoes filtration that removes a significant amount of the milk sugar lactose; this processing not only leaves more protein behind but also makes it more suitable for those who are lactose intolerant. Athletes can also confidently use this protein powder as it’s Informed Choice certified.
We tested the chocolate peanut butter cup flavor, and one of our testers reported they felt like they were drinking a Reese’s peanut butter cup. We found the flavor to be sweet but not too sweet, and it tasted great when just mixed with water. Our testers found the texture to be creamy and smooth, with minimal protein powder residue left behind and little to no aftertaste. This powder also mixes well into foods like oatmeal or pancakes for a quick and easy protein boost. The one downfall is that it’s sweetened with the artificial sweetener, sucralose, which is low calorie but not ideal for everyone.
It’s Worth Noting
It contains sucralose, an artificial sweetener which some may wish to avoid.
Price at time of publication: $80 ($1.13 per serving)
Product Details:
Protein Type: Hydrolyzed whey protein isolate and whey protein isolate
Number of Servings: 71
Serving Size: 1 scoop (32 grams)
Protein per Serving: 25 grams
Calories: 120 calories
Added Sugar: 0 grams
Sugar Substitutes: Sucralose
Third-Party Tested: Yes
Best Chocolate: GNC AMP Pure Isolate Whey Protein
Why We Like It
If you’re looking for a boost of 25 grams of protein and to satisfy your chocolate craving, the GNC AMP Pure Isolate Whey Protein in chocolate frosting flavor is our top pick. While one of our testers reported that there was a slightly artificial taste (likely from the artificial flavors listed on the ingredient list), the overall flavor was intense and deliciously chocolatey. Our testers also reported it blended really well with just water, with one reporting it had a smooth texture and tasted like a chocolate smoothie when mixed with water. We found there to be no graininess or clumping, and it left no residue in the shaker bottle.
We also appreciate that this powder is certified gluten-free and uses just whey protein isolate, which may be easier to digest for people with lactose intolerance. This powder is third-party tested by Informed Choice, and according to the company website, GNC provides testing to ensure that this powder is free from the 220 banned substances on the 2020 World Anti-Doping Agency prohibited list, especially important for athletes participating in sports.
It’s Worth Noting
This powder contains artificial flavors, which we picked up on during testing. This powder is also sweetened with the artificial sweetener sucralose, which some may choose to avoid.
Price at time of publication: $100 ($1.42 per serving)
Product Details:
Protein Type: Whey protein isolate
Number of Servings: 70
Serving Size: 1 scoop (34.5 grams)
Protein per Serving: 25 grams
Calories: 130 calories
Added Sugar: 0 grams
Sugar Substitutes: Sucralose
Third-Party Tested: Yes
Best Unique Flavors: PEScience Select Protein Premium Whey + Casein Blend
Why We Like It
The flavor of the gourmet vanilla PEScience Select Protein whey + casein, along with the incredibly smooth texture, gave us serious cupcake vibes, with the only downside being that it was gone too soon. It scored high points with our testers, with one reporting that it tasted light and sweet and exactly like vanilla, with some hints of cake on the backend and zero aftertaste.
PEScience uses whey and casein to give you the benefits of both in one powder. Whey protein is digested faster, making it great for after workouts, and casein is a slow-digesting protein that can help prevent muscle breakdown and encourage muscle growth for several hours after it’s been consumed. Each serving provides 24 grams of protein, along with 120 calories and 21% of the daily value of calcium. A member of our testing team reported the powder mixed to a perfectly smooth consistency within 10 seconds in a shaker bottle without a single clump or any graininess. Therefore, we recommend this one for on-the-go, and with its rich vanilla flavor, it could be a great addition to smoothies, shakes, brownies, and beyond.
If the other flavors by PEScience are as good as the gourmet vanilla, we can’t wait to get our hands on them. Other fun flavor options include chocolate truffle, cake pop, snickerdoodle, chocolate peanut butter cup, chocolate frosted cupcake, and strawberry cheesecake.
It’s Worth Noting
It contains artificial flavors and is sweetened with two artificial sweeteners, sucralose and acesulfame potassium, which some may wish to avoid.
Price at time of publication: $70 ($1.27 per serving)
Product Details:
Protein Type: Whey protein and casein
Number of Servings: 55
Serving Size: 1 scoop (31 grams)
Protein per Serving: 24 grams
Calories: 120 calories
Added Sugar: 0 grams
Sugar Substitutes: Acesulfame Potassium, Sucralose
Third-Party Tested: Every batch is third-party tested for quality, purity, and protein content, according to the company. Customers can enter their lot number for more information on each product purchased.
Best Whey Isolate: Thorne Chocolate Whey Protein Isolate
Why We Like It
Thorne Chocolate Whey Protein Isolate has 21 grams of protein from only whey isolate, making it easier to absorb and digest for people with lactose intolerance. Schimmelpfenning appreciates that this protein powder is NSF Certified for Sport, which makes it an easy recommendation for athletes, but she’s less of a fan of the lingering aftertaste.
A member of our testing team found this powder smelled strongly like a delicious hot cocoa mix, but when consumed with water, it had a more muted chocolate flavor. We found the texture to be smooth and thick, almost pudding-like, when mixed with just water. We also noticed a neutral chocolate aftertaste that took a while to go away after drinking. While the texture was too thick when mixed with water, it could be more enjoyable in a smoothie or in oatmeal.
This powder is sweetened with stevia and cane sugar juice, giving it only one gram of added sugar per serving while avoiding artificial sweeteners or sugar alcohols, which can lead to stomach upset in some people.
It’s Worth Noting
The aftertaste lingered around for quite some time and wasn’t entirely pleasant. It contains stevia, which some may dislike.
Price at time of publication: $58 ($1.93 per serving)
Product Details:
Protein Type: Whey protein isolate
Number of Servings: 30
Serving Size: 1 scoop (30.2 grams))
Protein per Serving: 25 grams
Calories: 100 calories
Added Sugar: 1 gram
Sugar Substitutes: Stevia
Third-Party Tested: Yes
Best Consistency: Ladder Whey Protein Powder
Why We Like It
Ladder Protein Powder stood out among our testers for its delightful smell and chocolatey flavor. When mixing the powder with just water, we found the smell to be reminiscent of a glass of chocolate milk, which matched the consistency. The powder was deliciously smooth within 5 to 7 seconds in a shaker bottle and pleasant to drink, although the aftertaste hung around for quite some time.
Schimmelpfenning says her athletes love the flavor and consistency of this NSF Certified for Sport protein powder when mixed with cold water, although it is pricier than other brands, and some dislike the strong stevia flavor. Each serving contains 26 grams of protein from whey isolate and 480 milligrams of tart cherry to aid in muscle recovery. In one small study, 500 milligrams of tart cherry juice daily for 7 days following demanding resistance training reduced markers of oxidative stress and muscle damage. Despite the benefits of this protein powder, it is slightly more expensive at $2 per serving.
It’s Worth Noting
It has an aftertaste that lingered, according to our testing results. It is on the pricier side and contains stevia, which can be off-putting to some.
Price at time of publication: $60 ($2 per serving)
Product Details:
Protein Type: Whey protein isolate
Number of Servings: 30
Serving Size: 1 scoop (37 grams)
Protein per Serving: 26 grams
Calories: 140
Added Sugar: <1 gram
Sugar Substitutes: Stevia
Third-Party Tested: Yes
Best Vanilla: Gnarly Grass-Fed Whey Vanilla Protein Supplement
Why We Like It
Each 2-scoop serving of Gnarly Whey contains 25 grams of protein as whey protein concentrate from grass-fed cows, along with digestive enzymes to help with absorption and easy digestion. Lactase is included in the digestive blend, which may help people with lactose intolerance to better tolerate the whey concentrate in this protein powder.
Our testers loved the light vanilla flavor, reminiscent of vanilla-flavored milk, and the very smooth texture after shaking with water. We found that it's not overly sweet or artificial tasting, but you may be able to detect the slight stevia taste if you’re sensitive to it. The silky feel made us forget it came from a powder, but a very slight chalky taste was an unpleasant reminder.
This pick is on the pricier side, at over $3 per serving, but the quality of dairy, light flavor, NSF Contents and NSF for Sport certifications, and smooth texture make it worth it for those who have the budget for it. It does contain digestive enzymes, which may not be needed by everyone, as well as MCT oil.
It’s Worth Noting
At over $3 per serving, this is the most expensive protein powder on our list. It contains the non-calorie sweetener stevia, which some may choose to avoid. It also contains digestive enzymes and MCT oil which may not be needed for most people.
Price at time of publication: $63 for 2 lbs ($3.15 per serving)
Product Details:
Protein Type: Whey protein concentrate
Number of Servings: 20
Serving Size: 2 scoops (45 grams)
Protein per Serving: 25 grams
Calories: 160 calories
Added Sugar: 0 grams
Sugar Substitutes: Stevia
Third-Party Tested: Yes
Best Grass-Fed: Xwerks Grow 100% New Zealand Grass-Fed whey Protein Isolate
Why We Like It
Sourcing its dairy from New Zealand grass-fed cattle, XWERKS protein powder is free from hormones, antibiotics, and pesticides. The company uses only whey protein isolate for a protein that may be easier to digest and absorb.
When opening the package, we immediately noticed a very pleasant chocolate bar aroma, and it had a rich chocolate flavor to match. We found it mixed quickly and easily into water with a smooth texture, and no clumpiness or residue was left behind. It has a short ingredient list and contains an impressive 25 grams of protein per serving. It is sweetened with stevia, which some people dislike, although we didn’t find it to be overly sweet. One thing to note for competitive athletes is that there is no third-party testing information available to verify that it is absent of any banned substances.
It’s Worth Noting
No third-party certifications are listed to verify the purity or absence of banned substances. It also contains stevia, which some people may prefer to avoid.
Price at time of publication: $59 ($1.97 per serving)
Product Details:
Protein Type: Whey protein isolate
Number of Servings: 30
Serving Size: 1 scoop (30 grams)
Protein per Serving: 25 grams
Calories: 110 calories
Added Sugar: 0 grams
Sugar Substitutes: Stevia
Third-Party Tested: Not listed
More Whey Protein Powders To Consider
We evaluated 24 whey protein powders, and while the following powders fell short in our testing and didn’t quite make the list, you may still want to check them out.
Cellucor Whey Sport Protein Powder. The vanilla flavor tasted suspiciously like bananas, which wasn’t bad, but unexpected. While it mixed into a smooth consistency, the aftertaste was unpleasant and lingered for over an hour.
Jacked Factory Authentic Whey. We loved the creamy texture, but the taste was so intensely sweet, with strong flavors of stevia and sucralose.
Where We Stand
While there are many whey protein powders to choose from, our top choice is the Naked Nutrition Chocolate Whey Protein Powder, because of its short ingredient list, impressive nutritional profile, pleasant chocolate flavor, and quick and easy mixability. The protein powder market is rapidly changing, and there are always new and improved whey protein powders being launched. We are continually updating and testing new products, and we will continue to add to this list with our top-tested picks.
Should I Take Whey Protein Powder?
While most overall healthy people without a milk allergy could safely use whey protein powder, not everyone needs to. Most people can get plenty of protein through food—meat eaters and vegans or vegetarians alike—but protein powders make it easy, quick, and convenient to get enough protein, says Natalie Rizzo, MS, RD.
Anyone with a milk protein allergy may want to steer clear of whey protein powder, although people with lactose intolerance may be able to tolerate some varieties, especially those made with only whey isolate, says Boufounos. Also, if you take a medication such as Levodopa, bisphosphonates, or antibiotics including quinolone or tetracycline, check with your pharmacist or physician, as taking protein powder too close to these medications could decrease their effectiveness.
Still, there are some people who may have a harder time getting enough protein from food, because they have higher needs, a lower appetite, or medical conditions. Here are some people who may benefit from using whey protein powder:
Active adults. Athletes, people who strength train, or people who lead an overall active and physical lifestyle may benefit from 1.2-2.0 grams of protein per kilogram of body weight to build and maintain muscle mass and strength.
Older adults. As we age, our bodies need more protein to maintain muscle mass and are more apt to live in a state of breakdown (catabolism). It’s recommended that older adults aim for 1.2 grams of protein per kilogram of body weight to maintain muscle mass and strength. Unfortunately, with age also comes a decrease in energy expenditure and appetite, making it more difficult to get enough protein through food. Protein powder can help older adults more easily meet their protein needs as a liquid tends to be easier to consume than meals at times.
People with chronic kidney disease who are on dialysis. Various medical conditions can increase protein needs, and dialysis is one of them. It can lead to a loss of protein, so more protein is typically recommended to meet the daily requirement.
Poor healing wounds. Protein is essential in the healing process, and having open wounds can lead to a big increase in needs. People with wounds can benefit from more than 1.0 grams per kilogram of body weight each day.
People with decreased appetites. If you have a hard time eating enough food, including protein-rich foods throughout the day, whey protein powder can help you meet your needs without requiring consuming a large volume of food at one time.
Our Supplement Testing Process
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of four independent, third-party certifiers: USP, NSF, Informed Choice, or ConsumerLab.com.
It's important to note that the FDA does not approve dietary supplement claims for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.
We tested 24 whey protein powders in our NYC-based lab to bring you the best 10 options. We researched the top brands on the market, consulted with experts, and had our staff dietitians review nutritional profiles and eliminate any products with questionable ingredients. Once in the lab, we tried each protein powder in water and evaluated how they performed on the following attributes.
Flavor: We judged each product on how good it tasted overall: Was it overly sweet, bitter, or artificial tasting? We also rated each powder on whether it provided an enjoyable taste, if there were any unexpected flavors, or if it was off-putting. Whey protein powders come in a wide variety of flavors and can even be purchased unflavored if you want a neutral option. You’ll find flavors as simple as vanilla and chocolate to more elaborate options like Snickerdoodle cookies or birthday cake.
Texture: We noted if the powder was smooth, finely milled, and easy to drink or if it was clumpy, grainy, or unpleasant. We also took into account mixability and how long you have to shake the protein powder with liquid before it dissolved enough to be drinkable. Most of the powders that made our list had relatively smooth textures, but some whey protein powders can leave a gritty feel in your mouth or clumps of powder after half a minute of vigorous shaking. The viscosity can also range from water-thin to thick and pudding-like.
Aftertaste: We took into account if there was an aftertaste after consuming the protein powder and how long it lasted. We noted if there was a smell upon opening the protein powder and if it was consistent with the flavor listed on the packaging. Also, because taste and smell are linked, we considered if the smell of the powder impacted taste when consumed.
Value: We looked at a range of price points that could accommodate a variety of budgets. We asked our testers to evaluate the appropriateness of the price point for each product they tested.
Nutrition: Our staff-registered dietitians reviewed the ingredients and assessed the nutritional profile of each product.
Third-Party Testing: As we mentioned above, we prioritize products that have been successfully third-party tested for heavy metals, banned substances, and other harmful ingredients, purity, potency, and labeling accuracy.
Our Experts
Natalie Rizzo, MS, RD, registered dietitian, author of Planted Performance, and founder of Greenletes.
Katie Schimmelpfenning, RD, registered dietitian, swim coach, former collegiate Division 1 swimmer, and owner of Eat Swim Win.
Rita Shushy Setrakian, MS, RD, registered dietitian, writer, and founder of Shushy Setrakian Nutrition and Fitness.
Holly Klamer, MS, RDN, a dietitian with a background in sports nutrition and teaching nutrition.
Ingredients: What to Pay Attention To
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
There are several different types of protein powder to choose from, including whey, casein, and egg-white protein, as well as plant-based options like pea, soy, and hemp. When it comes to whey protein powder, there are three varieties; whey protein concentrate, whey protein isolate, and whey protein hydrolysate. All whey protein powders will have one or a combination of the three. If you have difficulty digesting lactose, you may want to try an isolate or hydrolysate powder instead of concentrate, as the lactose content of those two is lower. Some powders may even include a lactase enzyme in the ingredients to help with digestion. Below is more information on the three forms of whey and additional ingredients to watch out for:
Whey concentrate. Whey protein concentrate can be anywhere from 60 to 80% protein, with the rest of its nutrient composition coming from carbs and fats, says Boufounos. You may see this listed as WPC80, which provides 80% protein.
Whey isolate. This form of whey protein has a higher protein concentration with fewer milk sugars, making it more tolerated by people who have lactose intolerance, says Schimmelpfenning.
Whey hydrolysate. This is whey protein that is already broken down, making it more easily digestible. Whey protein hydrolysate is used in some infant formulas for babies with a cow’s milk protein allergy. It’s important to consult with your healthcare provider before consuming anything marketed as a hydrolysate if you do have a cow’s milk protein allergy.
Other ingredients. Common other ingredients found in whey protein powders can include sweeteners, either artificial or natural (including sources such as sucralose, sugar alcohols, stevia or monk fruit), flavorings, nuts, soy, or other potential allergens. Some also include thickeners, gums, or preservatives.
How Much Whey Protein Powder Should I Take?
The average healthy, but mostly sedentary, adult needs around 0.8 grams of protein per kilogram of body weight. For someone who weighs 150 pounds, this would be 55 grams of protein per day, an amount most people can get through a varied diet, especially one that includes animal products.
While this amount can help many people avoid symptoms of protein deficiency like brittle nails, dry and flaky skin, thinning hair, swelling, weakness, and decreased immune function, it may not be enough for everyone to see the optimal benefits of protein, explains Schimmelpfenning.
Athletes, or anyone regularly participating in exercise and strength training, may need closer to 1.2 to 2.0 grams of protein per kilogram of body weight to support muscle gain and recovery. Adults over 65 should aim for at least 1.0 to 1.2 grams per kilogram of body weight and adults with chronic diseases may need even more.
If you’re unable to get enough protein in your diet to meet your needs, whey protein can help you get there. Most protein powders have anywhere from 20 to 26 grams per serving and can help you fill nutrient gaps when your appetite is low, or you need a convenient or quick way to get more protein into your diet.
Your Questions, Answered
Is whey protein good or bad for you?
Whey protein powder is a convenient and effective way to get protein into your body when you need it, says Rizzo. Keep in mind that protein powders are not well regulated by the FDA, so we recommend looking for brands that are third-party tested for purity, potency, banned substances, and labeling accuracy, which can provide you with assurance that what you’re purchasing is what is actually stated on the label.
What’s the best form of whey protein?
While there isn’t a major difference in the types of whey protein, whey protein isolate has a higher concentration of protein and may be better tolerated by people who are sensitive to lactose, says Schimmelpfenning,
Can I take whey protein powder if I’m lactose intolerant?
Maybe, but maybe not. The amount of lactose that can be tolerated is not consistent among people who have lactose intolerance. Whey protein is mostly protein but does contain some lactose and fat. Whey isolate has a lower amount of lactose and may be better tolerated. You can also look for a product that includes lactase that would improve the digestion of lactose.
Is whey protein powder better than vegan protein powders?
Vegan protein powder can support muscle growth as well as whey protein, but it isn’t easily as absorbed as the protein in whey; this means you may need more of it or more protein from other plant sources, says Rizzo.
Who We Are
Kelsey Kunik is a registered dietitian, freelance writer, and nutrition consultant. Her work focuses on helping women break free from restriction and dieting and focus on true whole-self health and wellness. She writes to educate and inspire on eating behavior, programs, supplements, foods, and products that help women step into their power and feel their best each and every day.
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