A Guide to Choosing the Best Protein Powder for You
Dietitians break down the best types of protein powders, from animal to plant-based.
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In an ideal world, we’d all be meticulously calculating our macros and whipping up perfectly-balanced meals three times a day. But in reality, many of us have a time-poor lifestyle that regularly involves grabbing food on the go, making it a challenge to consume the correct amounts of nutrients. Case in point—protein.
Known as the building block of the body, protein is crucial for the growth and repair of tissues like muscle, skin, hair, and organs. But it does more than just that. Protein also plays an important role in hormonal regulation, immune function, energy production, and maintaining a healthy metabolism. In short, getting the right amount of protein in your diet helps you feel and look your best. But what constitutes the right amount varies from person to person.
"The average adult needs a minimum of 0.8 grams of protein per one kilogram (2.2 pounds) of body weight per day," explains Naudia Jones Bell RD, CDN, a New York-based registered dietitian. However, this is without factoring in activity levels, different disease states, age, and pregnancy and breastfeeding status—all of which could significantly increase protein needs, says Jones Bell.
A quick and easy way to boost your intake is with a protein powder. Mixed into your morning oatmeal or blended into a smoothie, one scoop can provide approximately 20 to 25 grams of protein in an easily absorbable form. But how do you choose the best protein powder for you? Below is a deep dive into the world of protein sources and how to consume them for the most healthful results.
What Are the Sources of Protein Powder?
Protein powders can be divided into two types—plant-based and those derived from animal sources. Each type of protein has its unique characteristics, absorption rates, and amino acid profiles. Choose a protein powder that aligns with your dietary preferences, allergies, or sensitivities, and consider the protein's bioavailability or how easily it's absorbed and utilized by the body.
Plant protein
Here are some different forms of plant protein that people often turn to in protein powders. Many of these types are common and easy to find.
Soy protein powder: Soy protein, made from soybeans that have been defatted and washed to remove the sugars and fibers, is one of the most popularly used plant protein powders. It contains all nine essential amino acids.
Hemp protein powder: Hemp protein, made by removing the oil from hemp seeds and grinding the hemp into a fine powder, is rich in fiber, omega-3s, and omega-6 fats.
Pea protein powder: Pea protein is made from split yellow peas that have been milled and ground into flour. The flour is then processed to remove the starch and fiber, leaving behind a paste of protein, vitamins, and minerals, which is then dried to produce a powdered form.
Brown rice protein powder: Brown rice protein is made by treating brown rice with select enzymes that cause the protein and carbohydrates in the rice to separate. The protein is then isolated and made into a powdered form.
Mixed plant protein powder: A mixture of plant protein sources such beans, lentils, nuts, and grains are combined to optimize this powder’s nutrition content. The goal is to create a plant-based powder with a complete amino acid profile.
Animal protein
For those without dietary restrictions, animal protein may be the way to go, especially because some forms are easily absorbed. Here's what you need to know about animal protein.
Whey protein powder: Whey is an animal milk protein. It is often referred to as the watery part of milk and is rich in lactose. It is found in the liquid that remains after milk has been curdled and strained during the cheese-making process. The protein is then isolated and made into a powdered form.
Casein protein powder: Casein is also found in animal milk and, like whey, it is extracted during the cheese-making process. However, it is found in the milk solids that are skimmed off. This is then dehydrated into casein powder.
Beef protein powder: Beef protein is made by boiling beef and skimming off the compounds containing the proteins/amino acids. This is then dried and made into a powdered form.
Egg white protein powder: Egg white protein is made by drying egg whites and then turning them into a powder.
What Is the Ideal Protein Content in Protein Powder?
A high-quality protein powder should contain 20 or more grams of protein per serving, says Jones Bell. But again, the optimal protein content depends on your individual needs and goals.
For example, if you’re aiming to build muscle and support post-workout recovery, you may prefer a protein powder with higher protein content and fast-digesting protein sources like whey protein isolate, which clocks in at around 25 grams per serving.
If you’re less active and simply want a protein supplement to support your overall health, a plant-based option containing 20 grams per serving will do the job effectively.
What Should You Look for in Protein Powder Sources?
If you choose a plant-based protein, choose a "complete protein," meaning the source contains all nine essential amino acids. Soy is a complete protein and one of the best options for vegans, but it’s also a common allergen. As an alternative, Jones Bell suggests opting for a mixed plant protein powder to help ensure you are getting a complete protein.
She also stresses the importance of choosing a protein powder from a reputable brand that undergoes testing for purity, quality, and safety. Protein powders are not regulated by the Food and Drug Administration (FDA), so it’s advisable to look for certifications such as NSF Certified for Sport, Informed-Sport, or third-party testing to ensure that the product meets industry standards and is free from contaminants.
What Should Not Be Included in Protein Powder?
Dubious fillers and additives abound in the supplement world, so check labels closely. As a rule, the shorter the ingredients list, the better. Jones Bell suggests avoiding protein powders with artificial sweeteners or flavorings, alcohol sugars, and fillers like maltodextrin (a form of plant starch) and cornstarch.
"While these ingredients are not labeled as harmful, they may cause digestive issues in long-term use or exacerbate existing digestive problems," she explains.
There have also been some reports of heavy metals like arsenic, lead, mercury, and cadmium being discovered in protein powder products. You won’t find these kinds of contaminants listed on the label, though.
"Researching protein powders for the presence of heavy metal via independent consumer analysis organizations like The Clean Label Project, can help to steer you in the right direction," suggests Jones Bell.
Is It Better to Consume Protein Powder Before or After a Workout?
Are you team pre- or post-workout smoothie? It turns out there’s no hard and fast rule for when you should consume protein to get the best results from your workout.
"It was previously believed that consuming protein 30 minutes before a workout was the best way to optimize protein absorption," says Jones Bell. "However, some research suggests that the window is much longer, meaning that you have more flexibility in when to have a protein shake."
In general, consuming enough protein and calories throughout the day is more impactful during a workout than meeting a determined window of time.
Related: The 16 Best Protein Powders for Every Health Goal, Tested and Reviewed
Bottom Line
When finding the best protein powder for you there’s a lot to consider, including your activity level, age, dietary restrictions, allergies, and even pregnancy status. If you’re plant-based, go for a powder that offers all nine essential amino acids, like soy or a plant protein blend.
But if you’re happy to consume animal products and you're not lactose intolerant, whey and casein are two highly-absorbable, good-quality protein sources that support muscle growth. Also, check the ingredients list to ensure you’re getting the purest product possible.
Related: What Is Hydrolyzed Protein Powder?
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