Erin D Marion
by Erin D Marion - Published 6 months ago
Best Protein Powders: Dietitian Picks
Selecting a protein powder can be challenging due to the abundance of options available. Ingredients, tastes, and protein sources all play a role in deciding which powder is right for you.
When choosing the ideal protein powder, consider these fundamental questions:
- What flavor do you prefer? The most effective protein powder is one you enjoy using. Opt for flavors you like so your daily protein shake doesn't feel like a chore.
- Do you have dietary restrictions? Review the ingredients of protein powders to ensure they align with your dietary choices. Labels should indicate if the product meets specific requirements like non-GMO, vegan, or kosher.
- Do you need to monitor your sugar intake? If you track your sugar consumption, look for a protein powder formula with an added sugar amount that suits your needs.
- Will it provide the right amount of protein? Examine the per-serving information to confirm the powder will offer the protein you need to reach your nutritional objectives.
- Has it been tested for safety? Protein powders are categorized as supplements, not food products, so they aren't regulated by the FDA.
Registered dietitian Joanna Gregg, RD, advises, “It's recommended to choose a protein powder that has undergone third-party testing. Third-party testing can help ensure purity and safety of the product and confirm that the ingredients listed on the label are actually present in the product in the correct quantities.”
Five Types of Protein Powders You Should Be Aware Of
The majority of protein powders are manufactured by extracting protein from other food sources.
Ground the extracted protein into a fine powder. Combine it with artificial flavors or sweeteners. You can add the final product to protein shakes, smoothies, cereal, milk, or water.
Nutrition labels will indicate the amount of protein per scoop and additional ingredients.
1. Whey Protein Powders
The benefits of whey protein: “Whey protein is often considered one of the best protein supplements because it is a complete protein and includes all essential amino acids, including the branched chain amino acids (BCAAs),” Gregg says. “BCAAs are crucial for muscle synthesis and recovery.”
Who whey protein is right for: Whey protein is suitable for most people, but it's not suitable for vegans or people with dairy allergies.
When to drink whey protein: Whey protein is easily digested, making it ideal for post-workout protein shakes.
Top whey protein powder recommendations:
Gregg’s top pick: Ascent Native Whey (Chocolate)
Runners up:
2. Casein Protein Powders
How casein protein is made: Casein is a component in milk that is responsible for emulsification. It can be extracted from milk and used in food products.
The benefits of casein protein: Casein-based powders are very filling, so it’s a good choice if you’re looking for a protein source to keep you full and help you avoid snacking.
Who casein protein is right for: Like whey, it’s a dairy product, so be sure to check labels. You shouldn’t pick casein protein powders if you need to stay away from dairy for any reason.
When to drink casein protein: Gregg notes that casein is a more slowly digested protein. “Try taking casein powder before bed or at other times when a sustained source of nutrients is the goal instead of immediate muscle repair or recovery,” she says.
Top casein protein powder recommendations:
Gregg’s #1 pick: Gold Standard 100% Casein (Chocolate Peanut Butter)
Runners Up:
3. Plant-Based Protein Powders
How plant-based protein is made: Plant-based protein powders can be made from soy, rice, hemp, and pea proteins.
The benefits of plant-based protein: “Most plant proteins are missing at least 1 of the 9 essential amino acids but they typically contain more fiber and antioxidants than whey-based proteins,” she says. “They are also environmentally friendly and lactose-free.”
Who plant-based protein is right for: Plant-based protein powders don’t contain animal products, so they may be more appealing to people who follow a vegan diet.
When to drink plant-based protein: Plant-based powders can be used to refuel after a workout or added to meals to increase protein content.
Top plant-based protein powder recommendations: Gregg’s #1 pick:
Runners up:
How egg-based protein is made: Egg protein powders are produced by drying egg whites and processing them into powder.
The benefits of egg-based protein: Eggs are a great source of protein in their whole form. Experts agree that eggs are easily digested and a source of essential amino acids. Eating eggs can also lead to feeling full for longer, which reduces your desire to eat snacks later.
Who can benefit from egg-based protein? Egg-based proteins are a good option for people who are not allergic to eggs but may prefer to avoid dairy proteins.
When to consume egg-based protein? Eggs are a traditional breakfast food, so egg-based protein powders can be incorporated into a breakfast smoothie.
Top egg-based protein powder recommendations:
Gregg’s top pick: Naked Egg (Unflavored)
Runners Up:
- MRM Egg White Protein (Vanilla)
5. Clear Protein Isolate Powders
Clear whey protein is a refined type of whey protein. It's made from whey protein isolate that has been further processed, and is thought to contain less lactose and be more water-soluble.
The powders for clear whey proteins are lighter in texture than traditional protein powders, so some online users describe them as being less heavy. "This is a fairly new product," Gregg says. "There's little research about its benefits versus other protein powders."
These powders appeal to people who want a lighter version of a whey protein drink.
When to drink clear whey protein: Clear whey protein mixed with water resembles a sports drink rather than a thick shake, making it a light and refreshing option after exercise.
Top clear whey protein powder recommendations:
Gregg’s #1 pick: My Protein Clear Whey Isolate
Runners up:
Commonly Asked Questions
Is tracking my protein intake important?
Monitoring your intake of protein, carbohydrates, and fats is beneficial for achieving a balanced macronutrient consumption, especially if you have specific weight goals.
Can protein powder meet all my protein needs?
Protein powders offer a convenient way to monitor protein intake as serving information clearly indicates the protein content per scoop.
Gregg advises against using protein powders as replacements for other macronutrient sources. He emphasizes that powders are supplements meant to complement a diverse diet. Lean meats, beans, eggs, and dairy products are excellent protein sources as well.
How do I figure out my daily protein requirements?
As a general guideline, aim to consume 10% to 35% of your daily calories from protein.
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