You will get efficient and thoughtful service from Fast Heavy Industry.
We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.
If you’ve ever been in a supplement store, you know just how many protein powder varieties there are. And while it’s hard to choose the best protein powder out of all of them, there are ways to narrow down your choice based on your fitness goal, whether that’s losing weight, building muscle, or just maintaining your protein intake.
Here’s the good news: You don’t have to try them all, cause we already did that for you. Our team of certified nutrition coaches, registered dietitians, and competitive weightlifters has personally tested more than 100 protein powders, including the best whey proteins, casein proteins, collagen proteins, and plant-based proteins for taste, solubility, and effects.
We then consulted with Laila Ouldibbat, a New York City-based registered dietitian who’s pursuing a Ph.D. in Biological Sciences, to give you our top picks for the best protein powder through evaluating factors included in our in-depth supplement testing methodology such as the following:
And last, but certainly not least, we also worked with an independent accredited lab, Ellipse Analytics, to test and rate more than 150 protein powders for purity and label accuracy. We then scored them and chose to feature products that ranked in the top 50% of the samples tested. You’ll see those products designated below.
RELATED: Best pre-workouts
But, before we begin, it’s important to remember that man and woman cannot survive on protein shakes alone. These supplements should be used as part of a balanced nutrition regimen to increase your protein intake, but should not make up the majority of your diet.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Good for: Anyone who’s looking for a high-quality protein powder for muscle gain and/or weight loss
Best Overall
GGR Score: 4
Check PriceTransparent Labs 100% Grass-Fed Whey Protein Isolate is a clean, high-quality protein powder that contains 28 grams of protein per serving.
Transparent Labs 100% Grass-Fed Whey Protein Isolate is essentially pure protein, with 28 grams coming from the macronutrient responsible for building muscle and increasing satiety1 (the feeling of being full). There’s just one gram of carbohydrates and zero grams of fat in most flavors, making it a great option for anyone whose main focus is protein intake.
We like Transparent Labs for those looking to build muscle or lose weight, which is why we named it our best overall protein powder.
Anthony O’Reilly, a certified personal trainer and GGR performance editor, loves it because it tastes great—customer reviews state the eight year-round flavors are all delicious, but he couldn’t help snagging the limited edition Peppermint Hot Chocolate flavor. “This is something I’d put out for Santa Claus if he drank protein shakes instead of milk, though I would’ve liked the peppermint flavor to be a little more apparent,” Anthony says. “Still, it gets a 5 out of 5 on taste. I hope they bring this back next holiday season.”
GGR collaborated with Ellipse Analytics, an accredited third-party lab, to test more than 150 protein powder products. We screened for dozens of factors and rated each product against its peers. Excellent indicates the top 10% of products; Above Average is the top 25% of products; and Meets Standard is the top 50% of products tested.Laila Ouldibbat, R.D., loves Transparent Labs whey isolate because it’s a clean product, starting with the grass-fed and hormone-free cows who help make the milk from which the whey protein isolate is extracted. Whey protein isolate is protein that’s been filtered to remove lactose from the product, which not only allows those with dairy sensitivities to consume it with few issues but also creates a lower-fat product.
Laila also likes the short ingredient list—there are only five—and the fact that it’s free of dyes, preservatives, or fillers, which granted this a 4.5 out of 5 on our rating metric. It’s not a significant source of vitamins and minerals, which shouldn’t be a problem if you’re getting those vital nutrients from other food sources.
And if you’re an athlete, you’ll be happy that Transparent Labs products have been checked by Informed Choice for any banned substances. GGR also enlisted Ellipse Analytics, an independent accredited lab, to test Transparent Labs whey isolate and it ranked as an Above Average product overall, meaning that it passed our rigorous quality screen for both protein content and purity (check out what purity really means in our Independent Supplement Testing Glossary).
Read our full Transparent Labs Protein Review for the rest of our thoughts on this product.
Price per serving$1.99 FlavorsMilk Chocolate, Chocolate Peanut Butter, Cinnamon French Toast, Strawberry, Mocha, Vanilla Peanut Butter, French Vanilla, Oatmeal Chocolate Chip Cookie Servings Per Container 30Total Calories120Protein28 gCarbs2gFat0g Protein SourceWhey protein isolateGood for: People looking to bulk up their physique
Best Tasting
GGR Score: 4.25
Check PriceNatural, healthy, convenient, and tasty way to get protein
Uses a microfiltration process to preserve critical biological nutrients in raw whey
Removes unwanted fats and carbohydrates
All flavors are naturally sweetened
Nicely flavored, easily digested, and low-carb protein powder
Promotes muscle growth and repair
XWERKS Grow whey protein isolate provides a solid blend of amino acids, vitamins, and minerals in a whey protein isolate. It comes in a widely-loved range of flavors which are naturally sweetened, so they’re easily digested.
XWERKS Grow tastes like a richer, protein-packed version of Yoo-hoo, and what’s even better is that it almost tastes as good when mixed with water as it is when mixed with milk—the latter, of course, is the preferred beverage but you’ll still have a delicious protein shake if you run out and don’t feel like running to the store. Either way, you’re getting a protein powder that gets a 5 out of 5 on taste.
“This is the smoothest, finest protein powder I’ve ever drank and I’ve downed no fewer than 50,” says Anthony O’Reilly, a certified nutrition coach and GGR performance editor. “An absolute 5 out of 5 for solubility. I don’t think you even need a blender ball for this to dissolve.”
XWERKS has a lot more than being the best-tasting protein powder going for it. It’s a high-quality protein that contains key nutrients that have been shown to help with building muscle mass. The whey protein isolate comes from cows raised in New Zealand, which has some of the strictest dairy laws in the world.
The land down under prohibits3 any antibiotics, pesticides, or hormones from coming in contact with the cows. XWERKS also uses a micro-filtration process that removes most of the fat, sugar (lactose), and carbs from the whey while keeping its amino acids—protein’s building blocks—and other key nutrients intact.
One of those nutrients is alpha-lactalbumin, a protein found in human breast milk needed for growth4 (you can see where they got the name from). It also contains immunoglobulins, which are antibodies that help the body fight bacteria and viruses.5
Grow is nearly pure protein, with 100 of the 110 calories per every 30-gram scoop coming from the muscle-building macronutrient. Most flavors contain zero grams of fat and only one gram of carbs, with the exception of peanut butter which has two grams of each.
At $1.96 per serving it’s a fairly expensive protein powder, but well worth it if you’re looking for some of the best quality whey isolate on the market. Read more about our experience with this product in our XWERKS Grow whey protein review.
Price per serving$1.96FlavorsChocolate, Vanilla, Peanut Butter, StrawberryServings Per Container30Total Calories110Protein25 g (Peanut Butter has 23g)Carbs1 g (Peanut butter has 2g)Fat0 g (Peanut Butter has 2g) Protein sourceWhey protein isolateGood for: Those who want a protein powder free of artificial ingredients
Best Clean Protein Powder
GGR Score: 4
Check PriceSourced from small dairy farms in Ireland
Over 5 g of BCAAs per serving
Non-GMO and animal welfare approved
Third-party tested for banned substances
Legion Whey+ is a clean, sustainable protein powder that also is macro-friendly and a great option for anyone looking for a clean protein supplement.
Legion Whey+ contains all-natural ingredients and is tested by Labdoor, a third-party laboratory that ensures supplements are free from heavy metals and banned substances. In other words, athletes and those looking to prioritize all-natural supplements can take this clean protein powder with peace of mind knowing it’s antibiotic-free, hormone-free, GMO-free, and sugar-free.
GGR collaborated with Ellipse Analytics, an accredited third-party lab, to test more than 150 protein powder products. We screened for dozens of factors and rated each product against its peers. Excellent indicates the top 10% of products; Above Average is the top 25% of products; and Meets Standard is the top 50% of products tested.GGR’s own independent testing with independent accredited lab Ellipse Analytics also found that Legion Whey+ scored in the top half of the 150 protein powders we tested for label accuracy and purity, achieving an overall Meets Standard rating. (You can learn more about these purity metrics in our Independent Supplement Testing Glossary).
Legion also has a Truly Grass-Fed certification, which means the cows that produced the dairy from which the protein was made spent most of their time grazing on grass in open fields—you know, the way nature intended.
The GGR team has tried several flavors of Legion Whey+ and found most, if not all to be very tasty. Anthony O’Reilly, a certified nutrition coach and GGR performance editor, awarded the Cinnamon Cereal flavor a 5 out of 5 on taste and says it tastes like the milk at the bottom of a bowl of Cinnamon Toast Crunch.
GGR Head of Content and competitive weightlifter Kate Meier has been using Legion Whey+ for a month. “The Vanilla option is perfect for my morning fruit smoothie because it adds a hint of flavor and gets me more than 20 grams of protein,” she says.
As far as solubility goes, this gets a perfect 5 out of 5 on our list, as it dissolves great in water and mixes very well in smoothies.
As far as nutrition, Legion hits it out of the park. The exact macronutrient makeup varies by flavor, though you can expect anywhere from 22 to 24 grams of protein with a modest amount of carbs and fat.
The only negative thing about this protein powder is its $1.99 per serving cost, which falls at a 3.5 out of 5 on our scoring metric. And while it doesn’t have an Informed Choice or NSF Certified for Sport certification, it is third-party tested by Labdoor for harmful and banned substances.
Learn more in our Legion whey protein review, or watch our Legion Whey+ video review.
Price per serving$1.99 Flavors17Servings Per Container 30Total Calories110Protein22-24 gCarbs2-4 g (varies by flavor) Fat0-5 g (varies by flavor)Protein sourceWhey protein isolateGood for: Those who want a high-quality plant-based protein powder
Best Plant Based
GGR Score: 4.13
Check PriceOrganic pea protein powder
20 g of protein per serving
Formulated to support adults 18-49
Third-party tested
150 mg of choline per serving
Ritual’s Essential Protein Daily Shake 18+ is specifically designed for 18-to-49 year-olds with 20 grams of protein per serving and 150 milligrams of chlorine (to support brain and nervous system function). This protein powder from Ritual is third-party tested and Informed Sport Certified, which means this formula has been screened for over 250 banned substances.
Plant-based protein powders often have the disadvantage of being low in certain types of amino acids—case and point, pea protein lacks enough methionine to be considered a “complete” protein source (a protein with all nine essential amino acids needed for muscle growth). Ritual Essential Protein 18+ gets around this problem by adding more methionine to the powder, providing you with 20 complete grams of protein per serving.
GGR Head of Content and weightlifting coach Kate Meier has been using Ritual Essential protein in her morning smoothies that has blueberries, strawberries, and one serving of this vanilla protein powder. “The taste is definitely detectable, but not overly strong,” Kate says in our Ritual Protein Powder review, scoring it a 4 out of 5 on taste.
Ritual also has an Essential Protein Powder 50+ that’s specially formulated to be a protein supplement for older adults. Kate and Kathleen, a 50-plus woman, found their respective powders to be a 5 out of 5 on solubility. “This has a shockingly great consistency,” Kate says.
Both testers also said the pouch sometimes gets powders stuck in the grooves near the top, which makes closing the bag a struggle.
Ritual only has one flavor as of this writing, and as a subscription-based company you can’t just order one container (though there’s a 30-day money-back guarantee). On the bright side, you’ll never have to worry about running out of protein powder.
Price per serving$2.66FlavorsVanillaServings Per Container15Total Calories15Protein20Carbs3 gFat2 gProtein sourcePea proteinGood for: People who prefer vanilla-flavored protein powders
Best Low-Carb
GGR Score: 4
Check PriceJacked Factory Authentic Whey is a low-carb, high-protein supplement that comes in five flavors at an affordable price.
Unlike some low-carb protein powders, Jacked Factory doesn’t compromise on taste. Although we haven’t tried the Vanilla Jacked Factory Authentic Whey, we’ve given their other flavors a 4 out of 5 or above, so we’re confident we’ll enjoy this classic option, too.
There are also multiple five-star customer reviews for the flavor, such as reviewer Jay who says, “I normally hate vanilla protein but this is hands down the best [I’ve] ever tried. Mixes easily, taste great and perfect macro ratio.”
Anthony O’Reilly, a certified nutrition coach and GGR performance editor, can personally attest to the fact that the Fruity Cereal Splash tastes exactly like the fruity breakfast cereal we all know and love (y’know, the one with the bird on the box) but it does have a slight artificial aftertaste, which brought its flavor score to a 4 out of 5.
There were also no clumps, which is always a huge plus.
We’re not the type of fitness gurus who demonize carbs, but we also agree that protein powders should mostly contain…well, protein. Authentic Whey only contains one gram of carbs per scoop, making it a perfect choice for those looking to prioritize protein intake or those who need to minimize carb intake.
The magic is in Jacked Factory’s filtration process, which removes much of the carbs and lactose, making it a good choice for those who have dairy sensitivity. We also like that the high-protein product (you get 24 grams per scoop) has a short ingredients list, which helps earn it a 5 out of 5 when it comes to formulation.
Jacked Factory uses a combination of whey protein concentrate and whey isolate protein powder, both of which contain all the essential amino acids needed for protein synthesis2 to aid in muscle growth and recovery.
GGR collaborated with Ellipse Analytics, an accredited third-party lab, to test more than 150 protein powder products. We screened for dozens of factors and rated each product against its peers. Excellent indicates the top 10% of products; Above Average is the top 25% of products; and Meets Standard is the top 50% of products tested.It’s free of fillers and thickening agents, though it does contain artificial flavors (which are simply man-made flavors created in a laboratory that have little to no nutritional value and are safe for consumption).
Jacked Factory is not third-party tested, but is produced in the United States in a Current Good Manufacturing Practice (cGMP)-certified and FDA-registered facility, which means it adheres to strict production standards set by the federal government.
GGR also enlisted independent accredited lab Ellipse Analytics to test more than 150 protein powders for label accuracy and purity, and Jacked Factory Authentic Whey scored as Meets Standard overall, which indicates that it passed our strict quality screen. Our Independent Supplement Testing Glossary provides more information on these purity metrics if you’re curious.
And lastly, on the bright side, Authentic Whey’s $1.49 per serving cost is enough for it to earn a 4 out of 5 on price. You can read our full thoughts in our Jacked Factory Authentic Whey review, or check out certified personal trainer Lindsay Scheele’s YouTube review.
Price per serving$1.49 FlavorsVanilla, Fruity Cereal Splash, Salted Chocolate Caramel, Orange Ice Cream, ChocolateServings Per Container30Total Calories120Protein24 gCarbs1-2 g (varies by flavor)Fat2 g Protein sourceWhey protein concentrate, whey protein isolateGood for: Anyone who is looking for high-quality protein
This Whey
GGR Score: 4
Check PriceGrass-fed whey protein isolate
Cold-pressed with a micro-processing filtration
ProHydrolase enzyme blend
Protein is sourced from Irish cows
If you are willing to pay a premium price for a high-quality grass-fed whey protein, the Momentous brand is a solid choice.
Yes, most of the protein powders on this list are whey protein, but Momentous Grass-Fed Whey Protein uses a special type of protein that’s more easily digestible. Unlike other powders that solely contain whey protein isolate, Momentous has ProHydrolase for improved protein absorption and muscle recovery—and that’s what pushes it over the edge.
Additionally, whey protein isolate is more easily digestible than whey protein concentrate, which has more lactose in it. Momentous also uses grass-fed dairy that has higher concentrations of antioxidants and omega-3 fatty acids compared to grain-fed dairy, and they source the dairy from European cows that have not been given antibiotics or growth hormones.
Certified personal trainer and New York City native Anthony O’Reilly says the Momentous Grass-Fed Whey vanilla protein powder reminds him of his childhood ice cream cone, Mister Softee, and rated it a 5 out of 5 on taste. “It tastes like natural vanilla and nothing is artificial-tasting about it,” he says.
Caine Wilkes, a GGR staff writer and Olympic weightlifter who competed at the 2020 Tokyo Olympics scored it a 4 out of 5. “With milk, the flavor reminded me of vanilla bean ice cream,” he says.
Both expert testers agreed the solubility is a 5 out of 5. “It’s incredibly smooth,” Anthony says. “I’ve mixed this with a straw and there were no lumps left behind.”
We’ll be very transparent and warn you that this is an expensive protein powder—one 24-serving bag is more than $60, though you can save nearly $10 by putting it on a subscription plan. Is it worth it? Yes, but in the same way a ribeye steak is worth it so long as you have the budget for it, or you’re someone who enjoys the best-of-the-best.
GGR collaborated with Ellipse Analytics, an accredited third-party lab, to test more than 150 protein powder products. We screened for dozens of factors and rated each product against its peers. Excellent indicates the top 10% of products; Above Average is the top 25% of products; and Meets Standard is the top 50% of products tested.For one, as we found with our testing of 150 protein powders done by Ellipse Analytics, an independent accredited lab, Momentous Essential Whey was rated as Meets Standard overall. This means that it’s in the top 50% of all samples we tested and passes our strict quality screen.
Read more about this in our Independent Supplement Testing Glossary.
This whey protein isolate, which contains less lactose than whey protein concentrate, comes in three flavors: Unflavored, Chocolate, and Vanilla.
Want to read more about this protein powder option? Check out our Momentous Essential grass-fed whey protein review.
Price per serving$2.71FlavorsUnflavored, Chocolate, VanillaServings Per Container24Total Calories100Protein20 g Carbs3 gFat0 gProtein sourceWhey protein isolateGood for: Anyone who’s looking after their hair and nail health in addition to their protein intake
Hair and Nail Health
GGR Score: 4.7
Check PriceNo artificial sweetener, colors, or preservatives
Formulated with grass-fed bovine collagen peptides
Claimed to help eliminate visible signs of skin aging like sagging and wrinkles
Made with minimal ingredients
Transparent Labs Grass-Fed Collagen Hydrolysate is a collagen rich in type I and type III collagen peptides made without artificial sweetener, colors, or preservatives.
Collagen has become a bit of a buzzword in the fitness industry lately, but the Transparent Labs Grass-Fed Collagen Hydrolysate is anything but buzz. “Good for someone who is not only looking for increased protein intake but also considering skin, joint, bone, hair health11,” says registered dietitian Laila Ouldibbat.
There are two types of collagen found in this protein powder: Type I and Type III. “Type I is the type of collagen for preserving the levels of collagen in your skin, hair or nails,” Laila says. It’s also a major component of the tendons, organs and bones.
“Type III is generally found in reticular fibers, such as in the bone marrow,” she adds. “It’s usually found alongside Type I collagen in the body.”
There are 10 grams of protein per scoop and 11 grams of hydrolyzed collagen from bovine hide (cow’s skin).
Amanda Capritto, GGR staff writer and competitive triathlete, tried the collagen’s chocolate flavor (the lone option) and warns against mixing it with water like other collagen supplements. “It tastes like watered-down chocolate milk,” she warns, though she says it’s much better when mixed with almond milk,” she says in our Transparent Labs Collagen Hydrolysate review.
GGR collaborated with Ellipse Analytics, an accredited third-party lab, to test more than 150 protein powder products. We screened for dozens of factors and rated each product against its peers. Excellent indicates the top 10% of products; Above Average is the top 25% of products; and Meets Standard is the top 50% of products tested.Amanda says the solubility is “a little scary,” but in a good way and rated it a 5 out of 5. She adds that it’s virtually unnoticeable when mixed with other powders, such as greens powder or other protein powders. We also recommend mixing it with your coffee for a nice mocha treat that helps with your skin, hair, and nails.
Laila says the collagen can be used like any other protein powder to increase satiety (being full)1 and may also help with joint pain, bone health, and lean muscle growth14.
It should be noted, however, that collagen protein is an incomplete protein, meaning it doesn’t contain one of the essential amino acids needed for muscle protein synthesis7. In this case, it’s tryptophan, of which there is zero milligrams.
Another bonus of Transparent Labs collagen? In our independent testing with Ellipse Analytics, where they tested 150 protein powders for label accuracy and purity, this product was rated as Meets Standard overall, meaning it was in the top 50% of samples that we tested. Check out our Independent Supplement Testing Glossary for more information on what we tested for.
Price per serving$1.17FlavorsChocolateServings Per Container 30Total Calories45Protein10 g Collagen11 gCarbs2 gFat0 gProtein sourceCollagenGood for: Those looking for a quick-absorbing protein powder
Chocolate
GGR Score: 4.09
Check PriceEach serving contains 25 g of
whey protein isolate
Pre-hydrolyzed protein to speed up absorption
Available in 11 flavors, including Dunkin’ coffee flavors
Low in both fat and carbohydrates
Available in 11 different flavors, Dymatize ISO100 is stacked with 25 grams of protein, including 5.5 grams of BCAAs and 4.4 grams of glutamine designed to enhance muscular growth and recovery.
Precision Nutrition Level 1 Coach and GGR staff writer Matt Dustin calls Dymatize ISO 100 the best chocolate protein powder out of all the proteins he’s tried. “It tastes really good, but it’s not so overpowering or sweet that I get sick of it, though I only mix it in water, so maybe it tastes richer in milk,” says Matt, who scored the chocolate taste a 4.5 out of 5.
He adds that the solubility is a perfect 5 out of 5. “It mixes really well, and is easy to digest, no bloating or anything,” he says.
Amanda Capritto, expert product tester and senior staff writer at GGR, went for a bowl, um, shaker bottle of Cocoa Pebbles. “I like it, but I wouldn’t say it’s better than other chocolate protein powders,” she says. She scored the solubility a 4 out of 5 because it didn’t work well with water. “I like chocolate milk, but not chocolate water, and that’s basically what you get when mixing this powder with just water,” she says. “I recommend milk.”
Dymatize is made of a type of protein called hydrolyzed protein powder, which goes through a process called hydrolysis—”hydro” means water and “lysis” means to remove or bind, Laila Ouldibbat, R.D., explains. “This form of protein has been broken down by exposing it to heat, acid, or enzymes that break apart the bonds linking the amino acids, making it the purest form of whey protein,” she says.
GGR collaborated with Ellipse Analytics, an accredited third-party lab, to test more than 150 protein powder products. We screened for dozens of factors and rated each product against its peers. Excellent indicates the top 10% of products; Above Average is the top 25% of products; and Meets Standard is the top 50% of products tested.Laila continues that while hydrolyzed protein powder, such as Dymatize ISO 100, is more easily absorbed and digested by the body16, there’s little to no evidence supporting claims that it can stimulate muscle/protein synthesis quicker than intact proteins.
Still, she says, Dymatize ISO 100 is a high-quality protein powder that delivers 25 grams of protein per 32-gram scoop with one or fewer grams of fat (depending on the flavor) and two grams of carbs.
GGR commissioned its own testing of more than 150 protein powders via Ellipse Analytics, an independent accredited lab, and found that Dymatize ISO 100 in the Gourmet Chocolate flavor specifically was rated as Meets Standard overall—it had excellent label accuracy as well as several purity metrics. Read more about these purity metrics in our Independent Supplement Testing Glossary to get a better sense of what it all means.
Beyond Gourmet Chocolate, Dymatize is well-known for having fun and unique flavors that are officially licensed by Fruity Pebbles, Cocoa Pebbles, and Dunkin’ Donuts (hi, Ben Affleck and everyone from Boston). And, while it’s not the most budget-friendly option on a per-serving basis, the container itself is under $40, which can’t be said for many other protein powders.
Read our full Dymatize ISO 100 review for a deep dive on this protein powder.
Price per serving$1.65-$1.99FlavorsFruity Pebbles, Birthday Cake, Chocolate, Chocolate Peanut Butter, Cocoa Pebbles, Cookies & Cream, Dunkin’ Cappuccino, Dunkin Mocha Latte, Fudge Brownie, Strawberry, Vanilla Servings Per Container20 servings/ 5 lbs.Total Calories <120 (varies by flavor)Protein25 gCarbs2 gFat1 gProtein SourceHydrolyzed whey protein isolate, whey protein isolateGood for: Anyone who wants a protein powder that’s tailor-made for their specific fitness goals
Protein for Smoothies
GGR Score: 4
Check PriceSpecifically formulated for you
Choose from a variety of flavor boosts
Contains all 9 essential amino acids
Tailored to meet your dietary needs
Subscription-based service renews each month
Unlimited access to registered dieticians
Gainful protein powder is a subscription-based supplement that is personalized by dietitians to meet your specific needs and health goals.
Gainful is our go-to protein powder for smoothies because the protein powder itself is unflavored, but you can purchase flavor packs to customize your morning smoothie to your liking. Certified personal trainer and GGR senior editor Nicole Davis says her protein blend was a bit clumpy, but that the flavors were a 5 out of 5. “I like that you can control how much flavor you want in each shake via the packs, and even mix them, like chocolate and vanilla for instance,” she says. “All the flavors all flavors I tasted were good—even Sea Salt Caramel, which is not something I’d normally choose
Gainful allows you to create a protein powder blend that’s specifically formulated to help you reach your fitness goals, and all you have to do is take a simple quiz. The website will ask you a series of questions about your goals, dietary preferences, and activity levels before developing a protein blend made just for you. One thing we liked about Gainful’s process was that they explained why they were asking each question, which shows you just how thorough they were in their research.
Gainful recommended a whey-casein blend (mostly whey) for Nicole. Regardless of what protein sources it uses, you’ll get an unflavored protein powder that can be flavored with eight “Flavor Boosts,” that are added onto each order. Each Flavor Boost adds 10 calories to your protein powder.
The carbohydrate and fat content will also vary based on your answers. If you’re curious about your results or have questions on how to best utilize your protein powder, Gainful gives you complimentary access to a registered dietitian as part of your subscription.
Don’t like your formula? You can take advantage of Gainful’s “Happiness Guarantee” to get a new one for free.
For more, check out our Gainful protein powder review.
Price per servingStarts at $45 with 14-28 servings per containerFlavorsCaffé Mocha, Chocolate Peanut Butter, Cinnamon Toast, Cookies & Cream, Madagascar Vanilla, Rich Chocolate, Sea Salt Caramel, Strawberry CreamServings Per Container14-28 (varies based on your results)Total Calories(Varies based on your results)Protein19-27 g (varies based on your results)Carbs1-9 g (Varies based on your results)Fat1-6 g (Varies based on your results)Good for: People who are on a budget
Best Budget Powder
GGR Score: 4.2
Check PriceContains 3 different kinds of whey protein
Tested for banned substances
Over 5 g of BCAAs per serving
Instantized to help prevent clumping
With plenty of flavor and size options to choose from, Optimum Nutrition Gold Standard 100% Whey is a great basic choice in protein powder.
Optimum Nutrition’s 100% Gold Standard Whey Protein is easily the most affordable protein powder we tried, but the trick is to order the bigger bags. For example, a 27-serving bag comes out to $1.66 per serving and a 146-serving bag is only $1.08 per 31-gram scoop. Protein powder can last a surprisingly long time, which means you can stretch your dollar even further with this protein powder.
Certified personal trainer and GGR senior editor Nicole Davis has tried multiple flavors and awarded all of them a 5 out of 5. “I ordered Delicious Strawberry and it’s amazing,” she says. “I wouldn’t have normally picked this flavor but my husband said this was his favorite protein back in the day and it didn’t disappoint. Even my kids liked it.”
Nicole noted it mixed well in her morning smoothie but that it was very thin compared to other protein powders. Don’t like strawberries? No worries, we tried multiple Optimum Nutrition protein powders to find the best optimum nutrition flavor.
GGR collaborated with Ellipse Analytics, an accredited third-party lab, to test more than 150 protein powder products. We screened for dozens of factors and rated each product against its peers. Excellent indicates the top 10% of products; Above Average is the top 25% of products; and Meets Standard is the top 50% of products tested.It should come as no surprise that a budget-friendly protein powder comes with artificial sweeteners like sucralose and thickeners (that’s how they’re able to make it so affordable), but there’s a lot to like about Optimum Nutrition Gold Standard.
For one, there are more than 20 flavors that are beloved by Amazon customer reviewers and our expert product testers.
Also, we tested four flavors of Optimum Nutrition Gold Standard 100% Whey with independent accredited lab Ellipse Analytics for label accuracy and purity, which includes heavy metals, bisphenols, phthalates, and pesticides, and all met our quality screen (Read more on this in our Independent Supplement Testing Glossary). The Vanilla Ice Cream flavor in particular was rated as Excellent, meaning it was in the top 10% of samples that we tested.
Laila Ouldibbat, R.D., is also a fan of this protein powder for multiple reasons. For one, it has a mix of protein sources (whey isolate and concentrate and hydrolyzed whey protein) that comes from hormone-free cows, along with five and a half grams of branched-chain amino acids in support of improved muscle endurance and recovery12.
The nutritional content varies by flavor, but generally, you can expect around two grams of fat and three grams of carbohydrates along with 24 grams of protein (which is standard across the board).
RELATED: Optimum Nutrition 100% Whey Gold Standard Review
Price per serving$1.08-$1.66 (depending on container size)Flavors17Servings Per Container28-70Total Calories120-130Protein24 gCarbs2-5 g (varies by flavor)Fat1-2 g (varies by flavor)Protein sourceWhey protein isolate, whey protein concentrate, hydrolyzed whey proteinGood for: Anyone looking for an allergen-free and/or unflavored protein powder
No Flavor
GGR Score: 3.5
Community Score: 5
Check Price25 g of whey protein isolate per serving
NPA A-rated GMP certified
No artificial colors, flavors, or additives
Packaged in the USA
NOW Sports Whey Protein Isolate is an unflavored protein which delivers 25 grams of protein per serving along with a good profile of BCAAs.
Now Sports Nutrition Whey Protein Isolate contains two ingredients: whey protein isolate and a minimal amount of sunflower lecithin emulsifier (which prevents the protein from separating). That’s it. No flavorings or artificial sweeteners, though GGR staff writer and certified personal trainer Lauren Strong detected a “whey taste,” which she says is neither good nor bad.
“Blended just like you would want a protein powder to—no clumps, not too thick or thin,” Lauren says in her NOW Sports Whey Protein Isolate review. “Pretty decent all around.” She landed on a 4 out of 5 for taste and a perfect 5 out of 5 for solubility—aka no chunks in your morning protein smoothie.
Laila Ouldibbat, R.D., noted that the powder is free of most notable allergens, including corn, egg, soy, and is gluten-free. It’s also safe for those who follow kosher and halal lifestyles, which she says is “extremely rare” in protein powders.
She also likes that the company is very transparent in listing the protein powder’s amino acid content, including non-essential amino acids (amino acids that don’t need to be obtained through diet because our body creates enough of them on its own) and branched-chain amino acids, which may help reduce muscle fatigue2.
Each 28-gram scoop delivers 25 grams of protein and less than a gram of fat and carbs. Now Sports only gives you 19 servings in the 1.2-pound tub, which comes out to about $1.31 per serving. We usually like to see at least a month’s worth of protein in each tub, but we can’t complain much about the price.
Price per serving$0.66-$1.38 (varies by size) FlavorsUnflavoredServings Per Container19-162Total Calories110Protein25 gCarbs<1 gFat0.5 gProtein SourceWhey protein isolateGood for: Those who prefer organic protein supplements
Organic
GGR Score: 3.75
Check PriceA rice and pea protein powder
Rated with 4.3 stars on their website
Comes in 2 flavors
24 g of protein per serving
Organic product with minimal ingredients
This organic rice and pea protein powder is a good choice for people who want a clean plant-based protein option with minimal ingredients.
It’s not uncommon to find artificial ingredients in protein powders (and to be honest there’s nothing dangerous about most of them), but if you’re someone who insists on having naturally sourced products, then we recommend Transparent Labs Organic Vegan Protein Powder. It’s made with all-organic ingredients and bears the important USDA Organic Seal, which is why it’s our choice for the best organic protein powder.
This plant-based protein powder is made from rice protein and pea protein powders, which, when combined, provide all 9 essential amino acids needed for muscle growth. You get 24 grams of protein and minimal carbohydrates and fats. It’s sweetened with stevia, which like erythritol is digested differently than sugar and is considered calorie-free17.
RELATED: How to use a fitness log
GGR writer Lauren Strong said in our Transparent Labs Vegan Protein review that the chocolate flavor tasted like dark chocolate. “But with an earthy hint because of the rice and pea protein,” she adds. “I wouldn’t suggest this for people who like sweet protein drinks, though, as there isn’t that much sugar and you can really taste the cocoa powder.”
Priced at $1.67 per serving, this isn’t the most affordable protein you can find and falls at a 3 out of 5 on price. However, it is certified organic, and it is third-party tested for contaminants and other potential issues.
Price per serving$1.67FlavorsFrench Vanilla and ChocolateServings Per Container30Total Calories130Protein24 gCarbs3 g Fat2 gProtein SourceRice & Pea ProteinIt might be hard to believe, but there are a few protein powders we came across during our research that didn’t make the mark. Hey, after trying more than 60 you’re bound to run into some that just don’t make the cut.
Muscle Milk Genuine Protein Powder: We noted in our full Muscle Milk review that this protein powder is a great choice for people who are more active than the everyday person due to the higher caloric and carbs and fat content. If you fit that description, this might be the best protein powder for you.
Bob’s Red Mill Almond Protein Powder: This plant-based protein powder is produced by Bob’s Red Mill, a company that primarily makes baking ingredients. While it does have 20 grams of protein per serving the fat and carb content is higher than we’d like to see and the per-serving cost is high at $1.85. It’s also only made from ground almonds, which are an incomplete protein.
BSN Syntha 6: A mixture of whey protein and casein protein, BSN Syntha 6 is a fairly affordable protein powder (around $1.50 per scoop) that some might consider a meal replacement shake (each serving is 200 calories with a moderate amount of carbs and fats). It has a longer ingredient list than we would like and can contain up to four grams of added sugar (depending on the flavor).
Ka’Chava Meal Replacement: $6.02 per serving…no that’s not a typo. Customers were impressed with the taste and those trying to lose weight found it to be a suitable meal replacement. It also has the advantage of being higher in micronutrients (vitamins and minerals) than other protein supplements. Our Ka’Chava review has our full thoughts.
Bare Performance Nutrition Whey Protein: Anthony O’Reilly, a certified personal trainer and nutrition coach, tried Bare Performance Nutrition Whey Protein years ago. “I recall being a big fan of their product when I first got into weightlifting,” he says. The protein powder is a whey and casein blend, so it’s a little thicker than most whey proteins and is perfect for protein sludge (my favorite recipe actually comes from BPN founder Nick Bare). The flavors, as I recall, are all great— but if I had to pick just one I’d go with Blueberry Muffin.
Orgain Grass-Fed Whey Protein: Many of Orgain’s protein powders are organic, however, this one is not and it contains more carbs and fats than we typically like to see in a protein powder. Our Orgain protein powder review looks at the plant-based version, which is organic.
Protein powder is a dietary supplement that contains a powdered form of protein either from plants (like hemp, quinoa, pea, soybean, rice, or hemp), milk (whey or casein), or eggs. It was first introduced as a bodybuilding supplement by the likes of Arnold Schwarzenegger and Kali Muscle and has since gone mainstream, with everyday people using it to bulk up their morning smoothies or as a meal replacement shake.
RELATED: Best Pre-Workout for Women
Protein is a molecule made up of 20 amino acids—of those 20, there are 11 that the body makes enough of and so we don’t have to worry about getting them through our diet. The other nine are known as essential amino acids (EAAs), which the body doesn’t make enough of and must be obtained through diet.
A protein molecule containing all nine essential amino acids is called a complete protein, whereas a protein molecule lacking any of the nine EAAs is an incomplete protein. To make sure you’re reaping the benefits of the best protein powder you need to make sure you’re eating complete proteins.
There are more than 400 brands creating what they claim to be the best protein powder, according to marketing analysis firm Lumina Intelligence21. We’ll say right now that we didn’t try nearly that much, but we were able to narrow down our selections by using our GGR supplement testing methodology.
We also worked with a registered dietitian to develop our protein-specific testing method, which accounts for a number of factors.
A small sample of the dozens of protein powders we tested for this roundupObviously, a good protein powder should have a high amount of protein—our top picks have protein content ranging from 19 to 30 grams. In order to score a perfect 5/5 for protein content, we insist that a supplement has at least 18 to 20 grams of protein per serving.
RELATED: How Much Protein Do I Need?
The source of the protein matters because we recommend complete proteins. Therefore, we research if the protein powder comes from whey, casein, egg white, or plant-based sources (such as pea protein, rice protein, chia seeds, or brown rice). If the protein comes from an incomplete source, are there additional ingredients to make it a complete source? If not, the product would score low with our testers.
We also wanted to make sure each selection had a low or moderate carb and fat content (it should, after all, be mostly protein). If a protein is loaded with carbs, it could be considered one of the best mass gainers instead of just a protein powder.
We had each product tester report back on any potential side effects. For example, how well did the protein powder digest? Did it cause any digestive issues or bloating? You will often find enzymes in protein derived from dairy sources to help with the breakdown.
We personally mixed protein powders with water or with milk or milk substitutes to test for solubility. our testers put the powders in a shaker cup and used blenders to asses: How well does this product dissolve in the suggested amount of liquid? Are there floaties? Is it grainy? Is it super thick or super thin? Does it separate after a few minutes?
Did each protein powder have all nine essential amino acids? This is especially important for plant-based protein sources as every one, with the exception of soy and technically pea, is incomplete protein. Companies work around this by using complementary proteins, or combining two or more protein sources to get all essential amino acids into their supplement.
Did it taste good? Most protein powders are going to be sweet and milk-based. We know taste is subjective, so we had multiple people try many of the options on our list, and we also consulted customer reviews.
One factor we also look for in the taste department is variety. While we wouldn’t rate a product low for a lack of options, we do give credit to companies that offer customers a number of options.
The price per serving can range from $1.25 on the low end to upwards of $2 on the high end. Protein powders with a more affordable cost-per-serving were rated higher than those that cost $2 or more per scoop.
Protein powders get bonus points for having a short ingredients list. Things like artificial sweeteners and fillers aren’t as bad as some health influencers want you to believe but we don’t want large amounts of them in a protein supplement. On the flip side, protein powders often come with extra additional ingredients such as creatine, digestive enzymes, or probiotics.
Since dietary supplements are not approved by the FDA, having an independent third-party lab verify that what’s on the label is what’s in the protein powder is super important, especially for athletes. Companies that had their products tested for heavy metals, toxins, or banned substances—and those who scored highly in our own independent testing of more than 150 protein powders with independent accredited lab Ellipse Analytic—got extra points in our book.
RELATED: Best Pre-Workout for Men
Transparency also plays a part in this—does the company provide COAs, not use proprietary blends, and generally seem very upfront about what’s used in their protein powder and why?
If you’re new to consuming protein powder, it’s understandable you may have some questions around how much to take as well as when to take it. We’ll address those questions here.
We consulted with Perry Nix, registered dietitan, regarding how much protein the average person should take.
“It’s almost impossible for the average person to consume too much protein in a day,” she says.
There is a spectrum of protein recommendations based on several factors, as the Mayo Clinic states that anywhere between 10% to 35% of your overall caloric intake should come from protein. Put another way, on the lower end of the spectrum, a sedentary adult should get 0.8 grams of protein per kilogram of bodyweight, while highly active adults generally shouldn’t exceed 2 grams of protein per kilogram of bodyweight.
The Mayo Clinic offers these recommendations:
Dietitians and health professionals recommend that micro- and macronutrients should come from real foods, not powders. However, it’s understandably difficult to hit high protein goals.
RELATED: Best Mass Gainerf
If you track your food, you’ll likely find you aren’t getting enough protein. Supplementing with a clean protein is a great idea. Most quality powders offer 20 or more grams of protein per serving, and many people find that just one to two servings of powders gets them within their protein recommendations.
As long as you’re not a competitive bodybuilder, the answer is whenever you’re hungry or need a quick dose of protein. And before you say, “But I heard you need to take it right after working out” or even utter the words “anabolic window, I’ll tell you why both of those things are “bro science,” or fitness myths that people believe just because someone with big muscles told them it’s true. (By the way, if you are a competitive bodybuilder or strength athlete I’ll get back to you in just a second).
Numerous studies22 in recent years have shown that overall caloric and protein intake along with proper resistance training is more important than so-called nutrient timing or eating certain meals based on when you workout. Nutrient timing can be beneficial for professional bodybuilders or powerlifters, but for the general lifter or person, there’s no need to down a protein shake right after a workout.
Here’s how the researchers in a review published in Nutrients18 put it:
“When it comes to nutrient intake for athletes and active individuals, there exists a hierarchy of needs. If we look at it like baking a cake, the training stimulus and the total daily intake form the cake itself. The timing of nutrient intake is more like the frosting, which requires the foundation of the cake to do its job.”
In other words, nutrient timing is important but not as important as some people claim.
And now we’ll get back to the competitive bodybuilders, powerlifters, or other strength-based athletes. The “anabolic window” is a little more true for these types of athletes, but it’s a window that’s sometimes only open halfway. What we mean by that is your nutrient timing needs vary based on workout intensity and how much or little you ate before training.
Your meal size can also impact how soon after a workout, as researchers in one study23 said larger meals could be eaten up to 6 hours after a workout, compared to smaller meals that they recommended be consumed 3-4 hours post-training.
Wondering why you should consider purchasing or using protein powder? Here are a few reasons:
Too much of a good thing can be bad for you, and the same thing goes for taking too much protein powder. The Mayo Clinic says the potential side effects of excess protein intake include, “bad breath, headache and constipation.” Too much protein may also impact your kidneys, the Mayo Clinic says.
Protein powders will try to draw you in with colorful labels and attractive claims, but here’s what you should actually look for when you’re trying to decide which is the best protein powder for you.
This might change depending on your fitness goal. For example, if you’re looking to bulk (or add muscle), you’d want more calories than someone whose main goal is weight loss.
You should generally look for a protein powder with anywhere from 25 to 30 grams of protein per serving, but even 20 grams is enough protein to help keep you full.
Carbohydrates and fats are essential macronutrients but they should be present in low or moderate amounts in protein powder—they may be a little higher in protein supplements such as the best protein chips.
Most protein powders come from whey protein, but there are different protein types, the two most common alternatives being casein protein powder and plant-based protein powders. Casein is also a dairy-based protein that digests slower than whey, which is why athletes will often take it before going to sleep.
There are also meal replacements, sometimes called mass gainers, which contain an entire meal’s worth of protein, carbohydrates, and fats. Mass gainers are primarily used for people looking to add muscle mass but can also be utilized by those trying to reduce their body weight.
Find a flavor you like. Most protein powders will come in dessert-themed flavors, though there are now companies producing more fruity flavors that mix well with water. If you’re interested in a more refreshing protein powder, we recommend checking out SEEQ Clear Whey Isolate‘s Blue Razz Freeze flavor—certified personal trainer and triathlete Amanda Capritto says it reminds her of candy.
Self-explanatory, but find a protein powder that works for your budget. Most of the best protein powders will be around $1.50-$2.00 per scoop with 30 servings, though you can find more affordable protein powders for around $1.10 per scoop.
Picking a protein powder is kind of like online dating—you have to look out for red flags.
Anthony O’Reilly, certified nutrition coach
Picking a protein powder is kind of like online dating—you have to look out for red flags. Luckily, it’s a lot easier to notice the warning signs when looking at protein powder than it is when swiping through dating profiles.
Avoid protein powders that are loaded with excess sugars, thickeners like xantham gum that may cause digestive issues or filler ingredients like maltodextrin. While many of the health risks of these ingredients are exaggerated by online health gurus, they can cause some digestive issues. You’ll also want to check for any allergens and, if applicable, whether your protein powder is kosher or halal.
Although there are times when carbohydrates should be paired with protein, specifically after intense training sessions, most people should look for a protein powder that’s mostly, well, protein. There should be minimal carbs and fats, ideally under 5 grams of each.
Athletes should avoid any protein powder that doesn’t bear Informed Choice, Certified for Sport, or any third-party certifications. These marks show that they’ve been third-party tested for banned substances, heavy metals, and toxins.
Lastly, avoid any protein supplement that has proprietary blends. These blends are a mix of different ingredients and manufacturers aren’t required to disclose how much of each ingredient is in the blend—oftentimes, companies underdose ingredients.
Even though we have our pick for the best protein powder, there are many people who may disagree due to dietary or religious reasons—there are some religions that prohibit the consumption of dairy. No worries, as there are many different types of protein powder for you to choose from.
Whey protein powder is the most common type of protein powder, and it comes from whey (shocking, we know). Whey is the liquid left behind after milk has been processed and is used in multiple applications, such as cheese-making or producing protein powder.
The pros of whey protein are that it’s cheap and readily available, though people with dairy sensitivities may find it difficult to digest it. In fact, people who are able to eat or drink milk-based products sometimes struggle with whey protein powder (it can result in some rumbling down under if you catch our drift). Luckily, there are two other types of whey protein powder:
Casein is another byproduct of the cheese-making process, and while it’s not nearly as popular as whey protein it contains just as much protein and micronutrients. It’s made by adding a curdling agent to milk, which then becomes lumpy. Those curdles are then taken and either made into cheese or casein protein powder (after being dehydrated and processed, of course).
You’ll often see casein protein powder in meal replacement shakes for two reasons: It’s thicker than whey protein and digests slower. It’s more like a pudding than a shake, which will give your body the feeling that you’re eating more food than you actually are. And because it’s digested slower than whey protein, it’s a great type of protein to take before going to bed or when you know you might not be able to eat for a few hours.
Plant-based or vegan protein powders are dairy-free alternatives that source their protein from soy, plants, or other food sources. Here is a list of the most common plant-based proteins:
If you’re looking for a vegan or plant-based protein powder make sure to pay extra attention to the amino acid profile. As we discussed earlier, a protein needs nine of the essential amino acids to be a complete protein and aid in muscle growth or satiety (the feeling of being full). Soy and (technically) pea and hemp are complete plant-based protein sources, whereas other popular options like rice protein are not.
Does that mean plant-based and vegan protein powders don’t work? Not necessarily, since they may use complementary proteins—basically, a company will add rice protein and hemp protein since one may have the essential amino acids that the other lacks.
Some of the best protein powders have their full amino acid profile on the label, so if you’re a plant-based lifter be sure to look for this on the tub or the company’s website.
Pea protein powder is a plant-based protein source created from yellow peas and is very high in micronutrients. Technically it contains all nine essential amino acids so it’s considered a complete protein, but it is low in methionine. It’s also not as bioavailable as other protein types.
Egg protein powder comes from eggs and while it can be a great option for those who can’t drink dairy, we should warn you that egg protein powder often comes with an unsavory taste and smell.
Meal replacement shakes often have more calories and protein (along with additional carbs and fat) than your standard protein powder because they’re made to mimic an entire meal’s worth of fuel. These are used by people who are trying to lose weight or those who don’t have enough time to eat a full plate of food.
Mass gainers are a type of meal replacement shake used by powerlifters or bodybuilders who are trying to put on as much weight as possible, and as a result, contain thousands of calories. Some mass gainers contain more calories and protein in one scoop than some people drink in an entire day, and they should only be used under the supervision of a dietary professional.
RELATED: Onnit Total Human review
A relative newcomer to the protein powder scene, clear whey protein isolates have been hydrolysed to be much more soluble and clear than regular protein shakes. The best clear whey protein drinks have a juice-like taste, rather than the milk-forward flavors you see in supplement stores and may be a good choice for anyone with lactose sensitivities or anyone who prefers a more refreshing post-workout drink.
Whey protein is guaranteed to have all nine essential amino acids (EAAs), which are necessary for protein synthesis and absorption. This is not always the case for plant-based protein, with the exception of soy. However, many plant-based protein powder manufacturers will add complementary proteins to their supplements to ensure all nine EAAs are in their product.
If you’re wondering does protein powder expire, yes, it does. It does, however, last much longer than protein sources like chicken or tofu. Most of the best protein powder’s expiration dates are nine to 18 months after it was produced.
As certified personal trainers and expert product testers who frequently have quite a few protein powders on hand, here are some of our tips for ensuring your protein powder stays fresh for many months:
1. Properly seal the container every time
2. Keep the container in a dry, cool place away from sunlight
3. Throw it away if it starts to smell rancid
There are no adverse effects to drinking a protein powder shake every day, though it should be pointed out that it’s a supplement—meaning it supplements your overall diet. The majority of your calories and protein should come from whole food sources like meats, plants, and dairy. That said, protein powder is a cost-efficient and convenient way to increase your protein intake.
Optimum Nutrition 100% Gold Standard Whey is the perfect protein powder for beginners due to its lean macronutrient profile, high protein content, great taste, and affordable price point.
Protein powder is used to ensure you reach your daily protein goals and maintain a caloric surplus, which is when you consume more calories than you burn in a given day. So yes, it can help you build muscle but only if it’s used alongside a proper workout routine and nutrition regimen.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
if ($author['socials'][$media] && $value != '') : ?> endif; ?> if ($author['socials'][$media] && $value != '') : ?> endif; ?> if ($author['socials'][$media] && $value != '') : ?> endif; ?>
Anthony O'Reilly is a NASM-certified nutrition coach and personal trainer whose work has been featured in Muscle & Fitness and BarBend, and previously was an award-winning reporter and photographer for newspapers on Long Island and Queens, NY. After spending most of his life overweight, he dropped 80 pounds and took control of his health and fitness. Outside of work, he still enjoys Little Debbie cakes but offsets them with rigorous hikes and workouts. He's an avid Manchester United supporter, through thick and thin.
What is whey protein?
Why would you supplement with whey protein?
What is the difference between whey protein "isolate", "concentrate", and "blend"?
ISOLATE
- to be called an ISOLATE the whey protein MUST contain 90%+ protein (typically 92% [refer to table below])CONCENTRATE
- ANY whey protein that contains less than 90% protein (i.e. not an ISOLATE) is a CONCENTRATE. Whey protein CONCENTRATES typically contain 34-80% protein [refer to table below].BLEND
- is a mixture of whey protein ISOLATE and whey protein CONCENTRATEWhy does the protein "isolate" I purchase have less than 90% protein per scoop?
What does "grass-fed"/"hormone-free" mean? Why is it so expensive and is it worth the premium?
What does "GMO-free" mean? Should I care about soy/sunflower lecithin?
What is protein spiking?
How can you tell if your protein is spiked?
How do I make sense of whey protein ingredients?
Protein Source:
As mentioned above, most people will prefer whey isolate as theonly
protein source. This will be listed as "Whey Protein Isolate" (or sometimes "WPI", "WPI-90").Beware
of products listing a combination of "Whey Protein Isolate" and "Whey Protein Concentrate". This is a whey protein "blend", because the pure isolate has been mixed with concentrate of lesser purity--nevertheless some unscrupulous sellers will plaster the word "Isolate" all over their packaging (because it technically contains some isolate), despite the fact that it is in fact a blend.Flavouring/Colouring:
This category is self explanatory. Pay attention to whether the product uses "artificial" or "natural" flavouring (most of us would probably prefer natural).Beware
of products that go overboard with their flavours, for example including real cookies in their "cookies and cream". This will throw the nutrition off and you're probably buying protein powder for its clean nutrition and not its flavour.Emulsifiers:
Emulsifiers, as discussed above, are agents that help solubilize the protein. Typical emulsifiers include soy lecithin and sunflower lecithin. Most would probably prefer sunflower lecithin because it has lower amounts of phytoestrogens, though the science does not indicate phytoestrogens are actually harmful and the ubiquity of soy lecithin in almost all processed foods makes avoiding it impossible.Beware
products that don't contain any emulsifier as they will likely be much harder to mix. However if you have a proper shaking bottle with a shaker ball (highly recommended!), you might prefer emulsifier-free protein products (like Revolution-Nutrition bulk whey), which get you away from any phytoestorgen concerns.Stabilizers:
Stabilizers are agents that help keep the protein in solution once it's solubilized, usually by thickening the solution which also improves taste because the protein is fuller bodied and stays on the tongue longer. Typically these agents are gums like Xanthan gum or Gaur gum. These are naturally derived agents (the Xanthan gum comes from the bacteria that causes black spots in plant leaves). I won't get into the geeky details of how these compounds work--although it's fascinating and the reason that your ketchup obeys non-Newtonian fluid properties which make it hard to get out of a bottle. Considering how ubiquitous Xanthan/Gaur gums are, and the tiny amounts involved there really is no need to be concerned about these.Digestive Enzymes:
Frequently you'll find protein powders include digestive enzymes to break down proteins into smaller bits for faster digestion and sometimes lactase to break down any trace lactose. It's a plus if the product includes these, but it's not necessary. Remember, what makes whey protein one of the best sources of nutritional protein is that it scores so highly on measures of Protein Efficiency (i.e. animal growth per g protein ingested), Biological Value (efficiency of uptake of protein from blood), Net Protein Utilization (total efficiency of uptake of protein from gut to cells), and Protein Digestibility [source]. Also, isolate should be pure enough of lactose that lactase isn't necessary.Sweeteners:
Protein powder can use either sugar, natural sweeteners (stevia), artificial sweeteners (sucralose, saccharin, acesulfame) or some combination thereof. Most people will probably prefer natural sweeteners, but taste is subjective and at least in my opinion the best tasting protein powder products usually use artificial sweetener.Pay attention
to products using actual caloric sweeteners sugar/honey/fructose/etc., and make sure that the added carbs aren't throwing the nutrition off too much and understand that they might spike insulin (for example, if on restrictive diets like strict keto).Beware
of protein powders that contain stuff beyond these ingredients, particularly ones that add individual amino acids like glycine, taurine, arginine or derivatives of creatine--that's a pretty good indication that they're spiking.Since whey protein deals come up so often and are usually filled with a lot of misinformation, I thought it would be a good idea to consolidate some useful information about whey protein in one place to help people make a more informed purchase.Whey is made from cow's milk and is the liquid portion left over from cheese/yogurt making. This whey is a combination of milk carbohydrates (lactose), milk protein, and milk fats (whey retains about 50% of the nutrients of the original milk [ source ]). Whey protein, which is processed from whey, is considered a complete protein source as it contains all 9 essential amino acids and is readily digested with high bio-availability making it one of the best sources of nutritional protein [ source ] we know:The reason that people prefer ISOLATE over CONCENTRATE/BLEND is that the ISOLATE is relatively free of both fats and lactose, significantly reducing indigestion/gas (particularly for the lactose intolerant) and providing cleaner macros. An important added benefit to ISOLATE is that, because it is relatively free of milk fat, it is relatively free of fat-soluble hormones (like estrogen) that are pumped into cows to keep them producing milk. The only major downside to ISOLATE is that it is more expensive than CONCENTRATE or BLEND.It's important to realize that whey is a globally traded commodity. That means that it's strictly regulated, so that it's fungible (doesn't matter the producer, regulations ensure it's all the same--like a barrel of crude oil), and it's price is basically the same for everyone (again like a barrel of crude oil).The whey protein supplements we purchase are a mixture of the whey protein isolate and a bunch of other stuff that the supplement manufacturer adds to it (flavouring/colouring/emulsifiers/stabilizers). These additional ingredients slightly decrease the relative amount of protein. Another issue is the fact that Canadian nutritional guidelines require that all protein above 0.5g must be rounded to the nearest gram on nutritional labeling [ Source ]. This can introduce a very significant error based on rounding, particularly at smaller scoop sizes. For example, take a look at the Kaizen label below:Going off the nutritional labeling we would calculate the % protein to be 83%. But if scoop size were 15g, the same nutritional label would give 87% protein because of rounding errors. However, because Kaizen tells you exactly how much WPI is in each scoop, we can calculate the actual protein percentage as 86% (based on the typical 92% whey protein content of isolate).The typical dairy cow is fed a commercial meal product which are full of hormones (like estrogen) to promote milk production [ source ]. Unfortunately, these hormones are present in milk and despite being of bovine origin do stimulate responses in human tissue [ source ]. Whey protein derived from "grass-fed"/"hormone-free" cows means the cows were exclusively fed on grass pasture without artificial hormones. These cows naturally produce less milk, which makes this protein significantly more expensive.BUT, steroid hormones like estrogen are lipid soluble and so fractionate with the milk fat. Because whey protein isolates (in particular) are virtually free of fat, they are relatively free of steroid hormones. Meaning you're probably getting way more steroid hormones from eating cheese, butter, yogurt, and milk than you'll get from whey protein. Non-steroid hormones which do fractionate with the whey protein are generally denatured by the pasteurization process and chopped up by proteases added to the whey protein--meaning they won't be biologically active when you ingest them.So, imo, there is no compelling reason to pay the steep premium for "grass-fed"/"hormone-free" whey protein, especially if you already eat other dairy products.A lot of protein powders we buy contain lecithin as an emulsifier. An emulsifier is an agent that helps the protein mix in water quickly (so its inclusion is a good thing!). Lecithin is an oil extracted from a variety of plants including soy and sunflower. A label indicating "non-GMO" is referring exclusively to the source of this lecithin--i.e. is it from a genetically modified soy crop (there are NO genetically modified sunflower crops that I know of, and we aren't at the stage of commercially available genetically modified cows yet). If you care about GMOs then you could try to avoid whey protein that has soy lecithin--MyProtein for example is switching exclusively to sunflower lecithin. I personally (as a biochemist) couldn't care less about eating GMOs (though ecological impacts and business practices are another issue).The other issue raised about soy lecithin is that it contains phytoestrogens that, like bovine estrogens, have been shown to elicit responses in human tissues [ source ]. Again, this is something I don't worry too much about. Soy lecithin is one of the most ubiquitous food additives, it's in almost any processed food that involves an emulsion, dough, frying, syrup, chocolate, sticky ingredients, etc., etc.. The tiny amount you're getting in your whey isn't a drop compared how much you're getting from everything else. Besides, Asian diets, like the Japaneses diet, which consume on the order of 10x more soy than we do [ source ], have better health outcomes than we do. Consistent with this, no large study has found any conclusive evidence of adverse affects from phytoestrogens on human populations (men, women or children [ source ]).If you are worried about soy phytoestorgens, get a protein that uses sunflower lecithin (e.g. from MyProtein), or better yet, a protein that doesn't use lecithin at all (Revolution-Nutrition Bulk Whey Isolate--but this will be harder to mix).The easiest way to measure the protein concentration of a powder like this is to measure the nitrogen concentration and extrapolate the protein content from that (because you know how many nitrogen atoms an average distribution of amino acids contains). Shady supplement companies can cheat this type of test by spiking their protein with amino acids that have a lot of nitrogen like arginine or other cheap nitrogen-rich compounds like creatine, leading to a substantial over-estimation of total protein content.Arginine:Creatine:Alternatively, some companies spike by just adding cheap "filler" amino acids like glycine or taurine which are much cheaper than whey. There are a large number of companies that are currently involved in class-action lawsuits because of alleged protein spiking. This list of alleged protein spiking companies was generated from just the first few google hits:Body FortressProSuppsInner AmourCVSGiant SportsMusclepharmDesigner ProteinNature’s BestMuscleTechCore FormulationsRogue NutritionBioHealth NutritionOne quick test you can do is to look at the amino acid breakdown of the whey powder you're buying (if the manufacturer provides this information), and confirm that the Leucine makes up 10-11% of the total protein content (by mass). For example, I've shown how you can do this using the amino acid breakdown for Revolution-Nutrition's Pure Isolate below [ source for amino acid table of whey isolate ].Ultimately, though, you're going to end up relying on information provided by the manufacturer which might not be accurate. So, with so many shady players in the supplement game, it's probably best to stick with well established brands of protein (like MyProtein) or brands that have been sold in stores like Costco that have a very strict vetting process (like Kaizen or Revolution-Nutrition).Protein powder is pretty simple, it has the same basic ingredients: protein source, flavouring/colouring, emulsifiers/stabilizers, digestive enzymes (proteases, lactase), and sweetener. Lets go through these one by one and point out what to look for and what to look out for.[more to come]
If you are looking for more details, kindly visit our website.
If you are looking for more details, kindly visit Aluminum Alloy Lift.