15 Best Protein Powders of 2022, According to a Dietitian
Keep reading for our picks of the 15 best protein powders by type.
Protein powders are also sourced from different ingredients, some of which may be better suited for specific needs than others.
While the vast number of protein powders on the market can make the task of choosing one daunting, it also means there are probably several options that will be a good fit for you.
Whether you’re trying to lose weight or build muscle, protein powder can be a convenient and easy way to increase your protein intake.
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Generally, prices range from $0.91–$4.32 per serving or $12.96–$89.99 per container, though this may vary depending on where you shop.
General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is one of the least expensive on the list, whereas three dollar signs indicate a higher cost.
Meanwhile, whey hydrolysate — or hydrolyzed whey — has been partially broken down to ease digestion and speed absorption ( 9 ).
As such, it may be a better option for those who are limiting their consumption of fat, carbs, or lactose.
Although whey concentrate and isolate offer similar benefits, whey protein isolate undergoes processing methods that result in a higher concentration of protein and lower amounts of fat, carbs, and lactose.
Whey protein, in particular, is available in concentrate, isolate, or hydrolysate form, although many supplements contain a combination of the three.
The specific form of protein may also be important to consider.
The type of protein powder you choose depends on your dietary needs, health goals, and personal preferences, such as:
When choosing a protein powder, you’ll want to consider several factors, including:
Best whey protein powders
Price: $$
Naked Whey Protein Powder is a low carb option marketed to people who want to lose weight and increase muscle tone.
The unflavored version is free of added sugar and contains just one ingredient: whey protein concentrate.
This protein powder gets high marks for its formulation, with reviewers on Amazon noting that it’s easy to mix and has a mild flavor that works well when combined with other ingredients.
Additionally, it’s certified by Informed Choice, meaning it’s free of banned substances and safe for athletes.
It also has a creamy consistency and can be added to milk, yogurt, or smoothies for a quick and easy dessert or snack.
Naked Whey is also available in chocolate, vanilla, and strawberry flavors, all of which are sweetened with organic coconut sugar.
Naked Whey Protein Powder at a glance Available flavors: unflavored, chocolate, vanilla, and strawberry
unflavored, chocolate, vanilla, and strawberry Pros: free of added sugar, easy to mix, third-party certified, certified gluten-free
free of added sugar, easy to mix, third-party certified, certified gluten-free Considerations: not suitable for those who prefer organic or dairy-free products
not suitable for those who prefer organic or dairy-free products Nutrition stats per 2-scoop (30-gram) serving (unflavored): Calories: 120 Carbs: 3 grams Fat: 2 grams Sugar: 2 grams Protein: 25 grams
Price: $$
SFH Pure Whey Protein is noted for its amazing taste, ease of absorption, and ingredient content.
Sourced from grass-fed, free-range cows in New Zealand, this minimally processed whey concentrate doesn’t contain soy, gluten, or artificial ingredients.
Because it’s low in carbs and free of added sugar, it may be a good choice for people on a low carb or ketogenic diet who are looking for an easy way to boost their protein intake.
It’s also certified by NSF International, a third-party organization that sets strict standards for the quality, strength, and purity of supplements.
SFH Pure Whey Protein at a glance Available flavors: chocolate, vanilla, churro, coffee, mint chip, and unflavored
chocolate, vanilla, churro, coffee, mint chip, and unflavored Pros: third-party tested, keto-friendly, certified gluten-free, multiple flavors available
third-party tested, keto-friendly, certified gluten-free, multiple flavors available Considerations: produced in facility that processes tree nuts and fish
produced in facility that processes tree nuts and fish Nutrition stats per 1-scoop (32-gram) serving (vanilla flavor): Calories: 130 Carbs: 2 grams Fat: 2 grams Sugar: 1 gram Protein: 23 grams
Price: $$
Sourced from high quality whey protein isolate, Ladder Whey Protein Powder is a great option for athletes looking to boost their protein intake and performance.
In fact, it’s NSF Certified for Sport, meaning that each batch has been tested for banned substances to ensure safety.
According to reviewers, it mixes very easily and doesn’t have a chalky aftertaste like many other protein powders on the market, so it can be a great addition to your post-workout protein shake.
However, it’s a bit pricier than other supplements and is sweetened with stevia, which can have an aftertaste that some people may find unpalatable.
Ladder Whey Protein Powder at a glance Available flavors: chocolate and vanilla
chocolate and vanilla Pros: third-party certified, mixes easily without a chalky aftertaste, contains tart cherry
third-party certified, mixes easily without a chalky aftertaste, contains tart cherry Considerations: relatively expensive and sweetened with stevia, which may have an aftertaste
relatively expensive and sweetened with stevia, which may have an aftertaste Nutrition stats per 1-scoop (37-gram) serving: Calories: 140 Carbs: 5 grams Fat: 1 gram Sugar: less than 1 gram Protein: 26 grams
Best casein protein powder
Price: $$$
This unflavored casein protein powder may help support muscle growth and aid recovery after your gym session.
BulkSupplements Casein Protein Powder is also a good source of calcium — 578 mg or 45% of your daily recommended value per serving — which may help improve dental and bone health ( 10 , 11 ).
It’s also produced in a facility that’s certified by NSF International. According to the company’s website, BulkSupplements products also undergo third-party testing, but the name of the third-party lab isn’t disclosed.
The powder is particularly a good choice for adding to smoothies or batters because it doesn’t clump. However, it’s not ideal if you prefer a flavored or sweetened protein powder.
BulkSupplements Casein Protein Powder at a glance Available flavors: unflavored
unflavored Pros: third-party tested, low in carbs, free of added sugar and gluten, dissolves easily
third-party tested, low in carbs, free of added sugar and gluten, dissolves easily Considerations: somewhat pricey, not suitable for those who prefer flavored or sweetened protein powder
somewhat pricey, not suitable for those who prefer flavored or sweetened protein powder Nutrition stats per 4-tablespoon (30-gram) serving: Calories: 106 Carbs: less than 1 gram Fat: less than 1 gram Sugar: less than 1 gram Protein: 25 grams
Best egg white protein powder
Price: $$
NOW Sports Egg White Protein Powder is free of dairy, so it’s a good choice if you’re lactose intolerant.
It’s also paleo-friendly and free of fillers, additives, and sweeteners.
Additionally, this product is certified by Informed Sport, a third-party organization that tests supplements to ensure that they’re free of banned substances.
The smooth, unflavored powder is a great addition to shakes, smoothies, and baked goods.
Still, some reviews note that it can be somewhat hard to mix, so it may not be suitable for all types of recipes.
NOW Sports Egg White Protein at a glance Available flavors: unflavored
unflavored Pros: dairy-free, certified by Informed Sport, paleo-friendly, unsweetened
dairy-free, certified by Informed Sport, paleo-friendly, unsweetened Considerations: may be difficult to mix
may be difficult to mix Nutrition stats per 1/4-cup (20-gram) serving: Calories: 80 Carbs: 2 grams Fat: 0 grams Sugar: 1 gram Protein: 16 grams
Best collagen protein powder
Price: $$
This bovine collagen peptide protein powder is free of gluten and dairy and easy to digest and absorb.
In addition to being made with non-GMO ingredients, the powder’s collagen is sourced from grass-fed, pasture-raised cows.
This supplement may help support healthy collagen production, which can promote healthy muscles, bones, and joints.
While the chocolate flavor can be used in smoothies and desserts, Vital Protein Collagen Peptides unflavored powder is even more versatile, as you can also add it to savory foods like soups.
Note that while this product is an excellent option if you’re limiting your intake of carbs or calories, it’s a bit more expensive than other varieties of protein powder and may not be ideal if you’re on a tight budget.
Vital Proteins Collagen Peptides at a glance Available flavors: unflavored and chocolate
unflavored and chocolate Pros: tested by an independent lab, sourced from grass-fed, pasture-raised cows, non-GMO, free of dairy, gluten, and added sugar
tested by an independent lab, sourced from grass-fed, pasture-raised cows, non-GMO, free of dairy, gluten, and added sugar Considerations: relatively expensive, may not dissolve well in cold liquids
relatively expensive, may not dissolve well in cold liquids Nutrition stats per 2-scoop (20-gram) serving (unflavored): Calories: 70 Carbs: 0 grams Fat: 0 grams Sugar: 0 grams Protein: 18 grams
Best pea protein power
Price: $
This pure pea protein contains iron and all essential amino acids.
It’s also low in carbs, free of added sugar and artificial flavors, and suitable for people who are vegan or need a dairy-free option.
Additionally, Anthony’s Premium Pea Protein is batch-tested and verified gluten-free, making it a good option for those on a gluten-free diet.
The powder also mixes well into smoothies, puddings, or drinks. However, because it’s unflavored and unsweetened, you may want to pair it with ingredients like fruit, nut butter, or cocoa in smoothies.
For this reason, it may not be the best choice for those seeking a simple option that can be mixed into water or a plant-based milk and enjoyed as is.
Anthony’s Premium Pea Protein at a glance Available flavors: unflavored
unflavored Pros: affordable, verified gluten-free, unsweetened, low in carbs, vegan-friendly
affordable, verified gluten-free, unsweetened, low in carbs, vegan-friendly Considerations: not third-party tested and unflavored, so it may need to be mixed with other ingredients
not third-party tested and unflavored, so it may need to be mixed with other ingredients Nutrition stats for 1-tablespoon (10-gram) serving: Calories: 35 Carbs: less than 1 gram Fat: 0 grams Sugar: 0 grams Protein: 8 grams
Price: $$$
This protein powder is made from organic pea protein and sourced from non-GMO peas that are grown in the United States using regenerative farming practices.
This method of farming can help restore the health and quality of soil ( 12 ).
Not only is Ritual Essential Protein free of added sugar, but it’s also a good source of nutrients like fiber, iron, and calcium.
Plus, it’s certified by Informed Sport, a third-party organization that tests supplements for strength, safety, and purity.
Ritual also prioritizes transparency by providing detailed information about the source and function of each ingredient it uses.
Just keep in mind that it’s only available in one flavor, so it may not be as versatile as other protein powders. Additionally, several reviewers note that it’s not the best-tasting.
Ritual Essential Protein Daily Shake 18+ at a glance Available flavors: vanilla
vanilla Pros: third-party certified, provides detailed information on sourcing of ingredients, free of added sugar, gluten, and allergens, vegan-friendly
third-party certified, provides detailed information on sourcing of ingredients, free of added sugar, gluten, and allergens, vegan-friendly Considerations: relatively expensive, only available in one flavor, not the best-tasting
relatively expensive, only available in one flavor, not the best-tasting Nutrition stats per 1-scoop (30-gram) serving: Calories: 115 Carbs: 3 grams Fat: 2 grams Sugar: 0 grams Protein: 20 grams
Best rice protein powder
Price: $$
ALOHA Organic Plant-Based Protein Powder is formulated with a blend of plant-based proteins sourced from peas, brown rice, hemp seeds, and pumpkin seeds.
The powder contains all nine essential amino acids, in addition to fiber and iron. It’s also free of stevia, soy, and dairy and sweetened with coconut sugar.
Plus, it’s organic, certified vegan, and made without any artificial ingredients.
This powder has a fine consistency and is available in vanilla or chocolate, making it easy to mix into hot or cold drinks and smoothies.
However, while it could be a good option for vegans and vegetarians hoping to ramp up their protein intake, it does contain coconut, which some people with a tree nut allergy may need to avoid.
ALOHA Organic Plant-Based Protein Powder at a glance Available flavors: chocolate or vanilla
chocolate or vanilla Pros: rich in iron and fiber, organic, certified vegan
rich in iron and fiber, organic, certified vegan Considerations: not third-party tested and may not be suitable for some people with a tree nut allergy, as it contains coconut
Nutrition stats per 2-scoop (35-gram) serving: Calories: 130 Carbs: 10 grams Fat: 2.5 grams Sugar: 5 grams Protein: 18 grams
Best hemp protein powder
Price: $$
In addition to offering 13 grams of hemp-based protein, Navitas Organic Hemp Powder is a good source of magnesium, iron, and fiber.
It also contains omega-3 and omega-6 fatty acids and all nine essential amino acids.
The powder is suitable for people who require gluten-free options and have digestive sensitivities.
Plus, it has an earthy, nutty taste with no chalky aftertaste and can be used as a flour substitute.
The powder also dissolves well, so it can be a delicious addition to smoothies, yogurt, and baked goods. You can even add it to dips, salads, and soups.
According to the company’s website, Navitas Organics products are third-party tested to ensure quality and safety, though the name of the testing organization isn’t disclosed.
Just keep in mind that it’s a bit lower in protein than other products on this list, which may be a drawback for some.
Navitas Organics Hemp Powder at a glance Available flavors: unflavored
unflavored Pros: contains omega-3 fatty acids, third-party tested, gluten-free, doubles as a flour substitute, organic, vegan-friendly
contains omega-3 fatty acids, third-party tested, gluten-free, doubles as a flour substitute, organic, vegan-friendly Considerations: lower in protein than other products
lower in protein than other products Nutrition stats per 4-tablespoon (30-gram) serving: Calories: 120 Carbs: 11 grams Fat: 3 grams Sugar: 1 gram Protein: 13 grams
Best organic plant-based protein powder
Price: $$
Ora Organic Vegan Protein Powder features a variety of plant-based ingredients, including peas, rice, sprouted quinoa, amaranth, and hemp seed.
It’s not only suitable for those who are vegan or vegetarian but also a great option for people who are lactose intolerant or who follow a gluten-free diet.
Additionally, this vegan protein powder is certified organic and tested for heavy metals by third-party labs to ensure safety.
It’s also free of artificial ingredients and sweetened with stevia, monk fruit, and brown rice syrup. However, it does contain coconut, which some people may need to avoid.
Ora Organic Vegan Protein Powder at a glance Available flavors: chocolate, vanilla, and vanilla chai
chocolate, vanilla, and vanilla chai Pros: vegan-friendly, certified organic, gluten-free, third-party tested
vegan-friendly, certified organic, gluten-free, third-party tested Considerations: contains coconut, which some people may need to avoid
contains coconut, which some people may need to avoid Nutrition stats per 2-scoop (32.5-gram) serving (vanilla): Calories: 130 Carbs: 5 grams Fat: 3 grams Sugar: 0 grams Protein: 22 grams
Best superfood plant-based protein powder
Price: $$$
Ground-Based Nutrition Superfood Protein Powder is organic, unsweetened, and GMO-free. It’s also vegan and free of gluten, soy, and sugar.
The plant-based powder features raw greens, including kale, broccoli, and spinach, as well as superfoods like spirulina and maca.
It also contains brown rice, sacha inchi, and cranberry proteins, as well as all nine essential amino acids.
Every batch is third-party tested at an accredited lab for heavy metals and contaminants, such as yeast and bacteria.
This protein powder is a bit more pricey than other similar products. Still, people describe it as having a great taste that makes it easy to drink and enjoy.
Ground-Based Nutrition Superfood Protein at a glance Available flavors: chocolate or vanilla
chocolate or vanilla Pros: contains digestive enzymes, vegan-friendly, organic, third-party tested, unsweetened
contains digestive enzymes, vegan-friendly, organic, third-party tested, unsweetened Considerations: more expensive than similar products
more expensive than similar products Nutrition stats per 2-scoop (29-gram) serving (vanilla): Calories: 110 Carbs: 4 grams Fat: 2 grams Sugar: 0 grams Protein: 20 grams
Best plant-based protein powder for athletes
Price: $$$
This vanilla-flavored protein powder contains tart cherry powder, which has been shown to decrease inflammation and accelerate post-workout recovery ( 13 ).
Vega Sport Premium Protein Powder also contains pea, pumpkin seed, sunflower seed, and alfalfa, and it’s free of dairy, soy, and gluten. It’s a good source of iron and calcium too.
It’s also formulated with several strains of probiotics, which are a form of beneficial bacteria that have been shown to support immunity and digestive health ( 14 ).
Plus, it’s free of added sugar and is NSF Certified for Sport, meaning it’s a great choice for athletes.
However, it may not be ideal for those with food allergies, as it’s processed in a facility that also handles common allergens such as peanuts, milk, soy, eggs, and tree nuts.
Vega Sport Premium Protein Powder at a glance Available flavors: vanilla
vanilla Pros: NSF Certified for Sport, contains probiotics and tart cherry, free of gluten and added sugar, certified vegan
NSF Certified for Sport, contains probiotics and tart cherry, free of gluten and added sugar, certified vegan Considerations: may not be suitable for those with severe food allergies
may not be suitable for those with severe food allergies Nutrition stats per 1-scoop (44-gram) serving: Calories: 160 Carbs: 6 grams Fat: 3 grams Sugar: 2 grams Protein: 30 grams
Price: $$
Co-founded by Arnold Schwarzenegger and LeBron James, Ladder specializes in producing high quality protein powders formulated specifically for athletes.
This plant-based protein powder features pea protein, along with a blend of vegan amino acids and tart cherry.
Each batch is tested to ensure safety, and all products are NSF Certified for Sport, meaning that they are free of any banned substances for athletes.
Reviewers note that it tastes great and blends very easily, which could make it a good addition to protein shakes when mixed with milk or water.
However, it is somewhat expensive, and some reviewers note that the packaging and the fine consistency of the powder can be messy.
Ladder Plant Protein at a glance Available flavors: chocolate or vanilla
chocolate or vanilla Pros: NSF Certified for Sport, vegan-friendly, contains tart cherry, blends easily
NSF Certified for Sport, vegan-friendly, contains tart cherry, blends easily Considerations: expensive and can be messy
expensive and can be messy Nutrition stats per 1-scoop (33-gram) serving: Calories: 130 Carbs: 4 grams Fat: 2 grams Sugar: 0 grams Protein: 21 grams
Best personalized protein powder
Price: $$$
Gainful is a subscription-based service that creates customized protein blends formulated just for you, which are sourced from ingredients like peas, brown rice, oat powder, or whey.
The brand’s online quiz collects information about your health goals, lifestyle habits, exercise routine, and dietary restrictions and recommends a protein powder designed to fit your needs.
All protein powders are free of gluten, soy, and artificial flavors and sweeteners. They are also unflavored and can be combined with the brand’s Flavor Boosts, which are available in nine unique varieties.
Although it is more costly than other protein powders, each Gainful subscription includes personalized nutrition and fitness advice, along with access to a registered dietitian.
Protein mania: the rich world’s new diet obsession
Are you getting enough protein? The question provides its own answer: if you are worrying about the amount of protein in your diet, then you are almost certainly eating more than enough. This is the paradox of our new protein obsession. For many people, protein has become a kind of secular unction: it instantly anoints any food with an aura of health and goodness. On the menu at the gym where I go, a salad niçoise is now repackaged as “high-protein tuna”. It comes without the usual capers or olives – those are items that merely add flavour, and who needs that?
On Pinterest, the lifestyle-sharing site, you can now choose “protein” as one of your interests in life, along with “cute animals” and “inspirational quotes”. In 2017, there were 64m Google searches for “protein”. Anxiety about protein is one of the things that drives a person to drink a flask of vitamin-padded beige slurry and call it lunch.
You merely need to visit a western supermarket today to see that many people regard protein as some kind of universal elixir – one food companies are profitably adding to anything they can. “When the Box Says ‘Protein’, Shoppers Say ‘I’ll take it’” was the headline of a 2013 article in the Wall Street Journal. In addition to the ubiquitous protein balls, protein bars and protein shakes, you can now buy protein noodles, protein bagels, protein cookies and – wait for it – protein coffee. Even foods that are naturally high in protein such as cheese and yoghurt are sold in protein-boosted versions. Strangest of all might be “protein water” – clear, fruit-flavoured drinks laced with whey protein, as if ordinary water was insufficiently healthy.
Around half of all UK consumers are apparently seeking to add “extra protein” to their diets, according to market research from the cereal brand Weetabix – which has also cashed in on our hunger for protein. The protein version of Weetabix – a 24-pack of which costs 50p more than the same-sized pack of original Weetabix – is worth £7m in sales per year.
In a way, there’s nothing strange in the fact that we see protein as valuable, because it is. Along with fat and carbohydrate, it is one of the three basic macronutrients, and arguably the most important. We could survive without carbohydrates, but fat and protein are essential. Protein is the only macronutrient to contain nitrogen, without which we cannot grow or reproduce. There are nine amino-acid proteins – the building blocks of human tissue – that we can only get from food. Without them, we could grow neither healthy hair and nails nor strong bones and muscle, and our immune system would be impaired. A child who lacks vital protein in the first five years of life will suffer from stunting and sometimes wasting, too, as the dreadful persistence of malnutrition in the developing world reminds us.
So the puzzle is not that we should crave protein, but that our protein anxiety has become so acute at a time when the average person in developed countries has a surfeit of protein in their diet – at least according to official guidelines, which recommend a minimum of 0.8g of protein a day per kilogram of body weight. According to 2015 data from the UN Food and Agriculture Organization, the average person in the US and Canada gets a full 90g a day, a fifth more than the recommended amount (based on a normal North American adult weight of about 80kg). The average European is not far behind with 85g of protein a day, and the average Chinese person consumes 75g.
When we seek out extra protein to sprinkle over our diets, most of us in rich countries are fixating on “a problem that doesn’t exist”, said David L Katz, an American doctor and public health scholar who is the director of the Yale-Griffin Prevention Research Center. In his latest book, The Truth About Food, Katz notes that while the “mythology of protein tends to propagate the notion that more is better”, there are serious concerns that a very high protein intake over a lifetime can result in harm to the liver, kidneys and skeleton.
The current protein mania has partly come about because so many people now regard carbohydrates or fats (and sometimes both) with suspicion. In the current nutrition wars, protein has emerged as the last macronutrient left standing. But the whole “macronutrient fixation” is a “boondoggle” that has been calamitous for public health, Katz told me. “First they told us to cut fat. But instead of wholegrains and lentils, we ate low-fat junk food.” Then food marketers heard the message about cutting carbs and sold us protein-enriched junk foods instead. “When we talk about protein,” said Katz, “we are dissociating the nutrient from its food source.”
And yet still we try to get more protein. In this world of abundance, humans seem to be on an eternal quest for the one safe substance that we can consume in limitless quantities without gaining weight. Such is the appeal of Diet Coke.
Our protein anxiety drives us to take diets already high in meats, soya, sugars and ultra-processed foods and dose them with yet more meats, soya, sugary bars and ultra-processed foods because they are marketed to us as “protein” – even though many of these products are not even particularly high in protein.
There is something paradoxical about our collective protein worship. When we pay good money for protein-enhanced food, we hope it will lead us to better health (however that is defined). Yet our single-minded pursuit of protein – as a disembodied nutrient whose presence trumps all other considerations – can lead us to behave as if we have forgotten everything we knew about food.
The intensity of our protein obsession can only be understood as part of a wider series of diet battles that go back half a century. If we now thirst for protein as if it were water, it may be because the other two macronutrients – fats and carbohydrates – have each in turn been made to seem toxic in the public mind.
Official dietary guidelines in the US and UK still insist that a healthy diet is one founded on plenty of carbohydrates with limited quantities of fat, especially saturated fat. The rationale for this low-fat advice goes back to the landmark Seven Countries Study, conducted in the 1950s by the American physiologist Ancel Keys. Based on his observation of healthy, olive oil-eating Mediterranean populations, Keys argued that affluent westerners would suffer fewer cases of heart disease if they could limit consumption of saturated fats such as those found in butter, lard and meat.
But as interpreted in the modern supermarket, the low-fat diet often ended up being a high-sugar and high-refined-carbohydrate diet, which was not quite what nutritionists had originally envisaged. In recent years, the low-fat, high-carb orthodoxy has come under fierce attack. In 2015, a meta-analysis conducted by a team of Canadian researchers concluded that intake of saturated fat was not associated with raised risk of stroke, type 2 diabetes or death from heart disease. Vocal anti-sugar campaigners such as Gary Taubes – author of The Case Against Sugar – have argued that the true cause of our current epidemic of diet-related ill health is not in fact saturated fat, but refined carbohydrate.
While the low-fattists and the low-carbists continue to slug it out, protein comes out the winner as the one safe thing that most of the population feel they can still put their faith in, whether for weight loss or general health. We have to eat something, after all.
The current protein fetish is merely the latest manifestation of a far larger phenomenon that Michael Pollan memorably referred to as “nutritionism” around 10 years ago. For decades now, there has been a tendency to think about what we eat and drink in terms of nutrients, rather than real whole ingredients in all their complexity. A combination of diet fads and clever marketing has got us here. It doesn’t matter whether we fixate on “low fat” or “low carbs” or “high protein” – we are making the same old mistakes about nutrition in a new form.
For a while, on my kitchen counter, next to the jars of rice and flour, there was another canister made of black plastic, much larger than the others. Its label said “SOURCE OF HIGH QUALITY PROTEINS” in huge letters. In much smaller lettering it said “READY TO MIX PROTEIN POWDER WITH SWEETENERS” and listed three kinds of whey protein: whey protein isolate, whey protein concentrate and hydrolysed whey protein. When you opened it, a fake vanilla smell wafted into the air and you saw a whitish powder and a black plastic scoop.
This soulless canister of ultra-processed whey protein was something that I, as a food writer, never thought I would see in my kitchen. The macho aesthetic of the packaging made my heart sink. I am also no fan of artificial sweeteners, which I believe do no favours either to the palate or to gut bacteria. What’s more, I believe most people should be able to get the nutrients we need from a balanced diet, rather than through supplements.
But nothing forces you to bend your own principles like parenthood. I turned to whey protein in a state of mild desperation for my very tall youngest son, who plays competitive sport five or six days a week. Three square meals plus multiple snacks only scratched the surface of his appetite, and he was sometimes almost crying with hunger by dinnertime. My conversations with other sport parents suggest that it’s not uncommon to be at least a little bit obsessed with their child’s protein intake. We grumble that protein bars are a pointless rip-off – and then we buy another pack of them.
Vanilla protein powder. Photograph: Arisha Singh/Alamy
Protein means different things to different people. To some, it symbolises “weight loss”, while to others it means “muscles”. To me it appeared as a magical filling substance that just might help my son to be less ravenous.
I had read studies suggesting protein was the most filling – or satiating – of the three macronutrients, and wondered if more protein at breakfast could be the answer. I tried him on homemade waffles enriched with almonds and hidden eggs (at that point he wouldn’t countenance whole eggs) and the improvement in his energy levels was dramatic. It was a short step to making him occasional smoothies from half a scoop of whey protein with milk and bananas or frozen berries. Despite my unease at the powder, I could genuinely see the difference in his levels of fullness. When the canister was empty I didn’t replace it, but I still monitor my son’s protein intake.
Having “enough” protein in your diet to meet your basic needs is not necessarily the same as having the right amount for optimum health. When I asked David Katz how much protein a person should consume, he said certain people may indeed require more than the minimum recommendation of 0.8g per kilo of bodyweight – including athletes like my son. The problem is that once we start thinking more protein is automatically better, it can be hard to know when to stop. The idea that protein is synonymous with healthy eating leads many people to eat in disordered ways that are far from healthy, either for body or mind.
A couple of years ago, Sarah Shephard, a thirtysomething British sports journalist, realised she was obsessed with protein. On a typical day, she was eating three or four protein bars, hard-boiled eggs, meat, fish and non-starchy vegetables and a couple of protein shakes. Virtually the only carbs in her diet came from the protein bars and shakes. It reached the point where she had so little energy in the evenings because of the lack of calories in her body that she stopped going out.
Shephard’s protein obsession started when injury forced her to give up running. After she started doing boxing and circuits with a new trainer, he told her she should be eating more protein to help prevent future injuries. To start with, Shephard’s new low-carb, high-protein regime felt wonderful. She lost weight, gained muscle and became one of the many people at the gym clutching their sleek flask of protein shake like an amulet.
However, she noticed her thoughts about protein were becoming obsessive. Given the choice between an apple and a protein bar, she always chose the protein bar, even though at a rational level she knew that a piece of fresh fruit with its fibre and vitamins had a lot to recommend it over a processed snack. By the time she finally sought help from a sports nutritionist, he said he had never seen anyone with such an intensive fitness regime who ate so little carbohydrate. She was consuming 150g of protein a day, around 2.5g per kilo of bodyweight – far in excess of the upper limit recommended for bodybuilders by the US Academy of Nutrition and Dietetics.
Shephard slowly weaned herself back on to a more balanced diet that included a range of complex carbohydrates such as oats and brown rice. Despite her apprehension, she did not gain weight. When I spoke to her, Shephard had been eating a balanced diet for more than two years without any ill effects, and was a bit mystified as to how she had drifted into her protein fixation.
Encouraged by the marketers of high-protein foods, many people talk about whether we we have reached our daily target for “macros”, but we do not talk so much about how much is too much. Adding extra protein beyond our needs can be harmful for people with underlying kidney or liver problems, as the body can struggle to process the excess.
In 2017 there were sensationalist headlines around the world when Meegan Hefford, a 25-year-old Australian bodybuilder, died after consuming high amounts of protein shakes and supplements. Hefford hadn’t realised she was suffering from a condition called urea cycle disorder, which meant that her body couldn’t metabolise protein normally. Defenders of high-protein diets immediately attacked the coverage of the story, pointing out that Hefford’s condition was rare and that her death was not caused by protein per se. This was true, but it is also true that there is a significant minority of the population for whom a high-protein diet is not advisable. For the 4.3% or more adults in the UK who have chronic kidney disease, a large amount of protein from red meat can damage renal function.
Above and beyond its long-term effects on the body, a fixation with protein can become a form of eating disorder. Three years ago, the American psychologist Richard Achiro decided to study men in Los Angeles engaging in excessive use of protein powders as well as other supplements such as caffeine. Achiro conducted a survey of nearly 200 active men who were using workout supplements and found that, for many of them, protein use had become a “variant of disordered eating” that threatened their health.
These men felt under intense pressure to achieve bodies that were not just thin, but that exhibited a supposedly ideal ratio of fat to muscle. Three per cent of the sample group had been hospitalised as a result of excessive supplement use, yet they still viewed supplements as healthy. Eating disorders have complex causes: Achiro told me the men who were overusing protein supplements also tended to be suffering from body dissatisfaction, low self-esteem and a sense of insecurity about their own masculinity.
But they were not helped by the fact that the culture they lived in told them that when they replaced most of their meals with protein shakes, what they were doing was normal. Achiro found that it was hard for these men to recognise that their relationship with protein might have become a problem, “because those of us living in western society have been groomed to view a protein-rich diet as the apex of healthful eating”.
By 2001, Arla Foods, a vast European dairy cooperative with Danish headquarters, had used up all of the whey in Denmark. The company realised it would have to look further afield to meet the insatiable demand for whey protein. Arla signed a contract with SanCor, an Argentinian dairy company, to build a giant whey protein plant in the town of Porteña, to the north of Buenos Aires. When you order “warm protein pancakes” with blueberries at the gym, the odds are the protein will have come from a plant such as this.
It was David Jenkins, a Scottish track and field athlete and silver medallist at the Munich Olympics, who first had the idea of marketing whey protein as a “recovery optimiser” for athletes called ProOptibol. It was launched in health food stores in Southern California and Hawaii in early 1988. At first it was a niche product that found popularity among cyclists and triathletes. The formula for this original whey protein was called WPC 75. It was a byproduct from the Golden Cheese company, based in Corona, California – a giant factory that produced Monterey Jack and other American cheeses.
In just a few decades, whey protein has gone from waste product to aspirational lifestyle enhancer. Whey is the watery stuff left over during cheese-making after the curds are separated off. On traditional dairy farms, it was put to good use in anything from bread-making to pickles, but in the vast American cheese factories of the postwar years it came to be seen as an unwanted nuisance. In US dairy states such as Wisconsin, cheese factories dumped thousands of litres of whey in nearby rivers. It was only in the 1970s, after local authorities placed limits on the dumping of dairy waste, that cheese manufacturers realised they had to find a way to use up this annoying whey. The quality of whey powders – known as “popcorn whey” – was poor, and it was mostly used to feed pigs. The key technology that made whey protein possible was the development of ultrafiltration techniques to pre-concentrate the whey before it was dried. This was when whey protein started to be made on an industrial scale.
There is nothing on the average tub of whey protein to suggest it ever came from cheese, let alone from a cow. Whey manufacturers work on the assumption that consumers want it to be as close as possible to flavourless, to preserve the illusion that it is some kind of magic potion for humans. In its unadorned form, however, whey varies considerably in flavour. There are two kinds of whey: sweet whey made from rennet cheeses such as cheddar and mozzarella, and acid whey made from the likes of cottage cheese. Cheddar whey has a tendency to taste cardboardy, mozzarella whey is milky and whey from cottage cheese can be sour or reminiscent of cabbage broth. But in the finished product, all these flavours are evened out and disguised by the cloying scent of chocolate, artificial vanillin or salted caramel.
A selection of energy bars in a supermarket in New York, US. Photograph: Richard Levine/Alamy
Dairy whey protein has become a commodity that travels the world in 100kg sacks, generating vast profits, coordinated by GVCs (global value chains). Thanks to the shifting patterns of supply and demand, the protein shake a gymgoer in Tokyo drinks after lifting weights may have originated on a farm in Norway. The lowest-quality whey powder is called “permeate” and is mostly shipped to Asia, where it is made into infant formula. The higher-quality whey, called WPC 80 because it has an 80% protein content, travels the world to fuel our protein obsession. The global whey protein market is now a complex and hugely competitive global trade, forecast to reach $14.5bn by the year 2023: more than half as much as the global market in breakfast cereal.
Strolling through London at lunchtime a few weeks ago, I found myself walking down Bread Street, near St Paul’s Cathedral, which in medieval times was the site of the city’s bread market. Turning off Bread Street, I came upon a branch of Protein Haus, which claims to sell the “most amazing protein shakes you will ever taste”. The shakes have names such as Strawberry Warrior and Vegan Coffee Pump and Berry-Yatric, which must be a competitor for the most offensive food name ever. Protein Haus also sells protein foods such as “bliss balls” and indiscriminate steaming portions of various meats.
From Bread Street to Protein Haus – this sums up how our eating habits have changed in modern times. When I was in Protein Haus staring at the heaps of overcooked chicken, slabs of salmon and rows of whey protein shakes and vegan protein shakes, it suddenly occurred to me how crazy it is that we should treat all of these varied “protein” substances as if they were in some way identical. A scoop of ultra-processed whey is not, in fact, the same as a grilled salmon fillet, either in nutrition or in the experience of eating it. Salmon – even the farmed kind – will be high in omega-3 fatty acids and vitamin B12, whereas whey protein is low in vitamins and minerals (except for calcium) and fat-free. The only thing these foods have in common is that they tend to be fuel first and pleasure later (if at all).
At the same time, our reverence for protein as the one perfect nutrient tends to completely ignore how the protein we eat is produced, or what the environmental consequences of that production might be. Of the 90g of protein eaten each day by the average American, two-thirds is composed of animal products.
One irony of Britain’s obsession with protein is that we don’t actually produce very much of it. In fact, only 3% of arable land in Europe is given over to protein crops such as pulses, and Europe imports more than two-thirds of its animal feed. Much of the protein consumed in Europe is meat raised on materials that actually originate in South America or the US as soybean oil or other oilseeds and have to be shipped across the world. So long as we largely consume protein from animal sources, our obsession with protein is also likely to be bad for the planet.
At the end of September, at the Aldeburgh food festival in Suffolk, I had a lunch with Nick Saltmarsh, who runs Hodmedod, a company that works with British farmers to produce locally grown pulses. Saltmarsh told me he feels our mania for protein foods has gone so far that we sometimes can’t recognise real protein when it is right in front of us.
Vegetable proteins such as lentils and peas tend to be regarded as “low-quality” compared with meat, eggs and dairy. But Christopher Gardner, a professor of medicine at Stanford University, has argued that this “quality” argument is misleading. His great discovery was that all plant sources of protein – from peanuts to edamame beans – contain all essential amino acids. Admittedly they contain smaller concentrations of the amino acids than meat or eggs, but in the context of a plentiful and varied diet, this doesn’t matter.
The problem is partly that beans and lentils do not fit our tunnel-visioned conception of what protein is. Pulses such as lentils contain around 25% protein but also 25% carbohydrate – which makes them hard to categorise within the dogmatic categories of modern nutrition. Is the lentil a protein (good) or a carb (bad)?
When Saltmarsh takes his product range to food fairs, he finds that bodybuilders and fitness enthusiasts will sometimes pick up a packet of pea flour and say “ooh! Peas!” – because pea protein has become fashionable as a vegan alternative to whey. “But when they see that it also contains carbohydrate, they put it down again,” he said.
Some now shun any meal or snack that can’t be categorised as a “protein” fix. But they aren’t among the millions of people for whom a lack of protein is indeed a real and pressing problem – and who don’t tend to be the ones browsing pea protein at fitness fairs.
The word protein derives from the ancient Greek protos, meaning first. When a Dutch scientist called GJ Mulder first brought the term into use, in 1838, he proposed – rightly, as it turns out – that protein was a crucial substance in all animal bodies. But new research suggests protein is required not just in an absolute sense, but in a particular ratio to the other nutrients in our diets.
Going by official guidelines, as we’ve seen, the average person has access to more than enough protein for general health. It turns out our perplexing protein obsession may actually be a symptom of a larger problem in our sugar-heavy modern diets: if it feels like we are not eating enough protein, it’s because we’re eating too much of everything else.
In 2005, two biologists called David Raubenheimer and Stephen Simpson put forward the “protein leverage hypothesis”, in which they argued that protein could be the missing link in the obesity crisis. Since the 1960s, the absolute level of protein consumed by the average westerner has not changed. What has changed is the ratio of protein in our diets.
Because our overall calorie consumption has risen by 14%, the ratio of protein to carbohydrate and fat has significantly dropped. In 1961, the average American got around 14-15% of calories in the form of protein, whereas today it is 12.5%. This doesn’t sound like a big drop, but Raubenheimer and Simpson’s research suggests that even a small drop in the percentage of protein can have a big impact on eating behaviour – driving us to overeat.
Salmon steaks at a Carrefour supermarket in Calais, France. Photograph: Gary Calton/The Observer
Like many other animals, humans have what biologists call a “dominant appetite” for protein. The biological drive for protein is so strong that a cricket who feels short of protein will resort to cannibalism. When a locust is short of protein, it will explore different food sources to redress the balance. Humans are neither as ruthless as crickets nor as prudent as locusts. When given access to a diet that is low on protein and heavy in carbs and fats, humans will binge, in an attempt to extract the protein they need.
If many of us overeat, it could be partly because our bodies are desperately seeking out protein in a food environment flooded with refined wheat and oils and many kinds of sugar. As Raubenheimer and Simpson wrote in their startlingly original 2012 book The Nature of Nutrition: “Dilution of protein in the diet by fat and carbohydrate drives excess consumption, perhaps more so in some individuals, life stages and populations than others.” In other words, obesity may often really be hunger hiding in plain view.
The urgent question raised by this research is how we can get our protein ratios back to a healthy level. Our current protein mania – encouraged by the food business and the whey protein industry – suggests that the answer is to supercharge our diets with a flood of added protein. But eating protein to excess comes with its own costs, the main one being that it tends to shorten the lifespan.
A more effective way to concentrate protein in our diets, Raubenheimer and Simpson say, would be to keep our protein levels constant (assuming we have enough) but cut down on “fat, sugar and other readily digested carbohydrates”, which would allow us to reach the protein our bodies need at a lower level of calories. But given that sugar is poured into everything from bread to stir-fry sauces, this solution would require a radical restructuring of our food environment.
Our protein needs do not remain constant over the human lifespan: 0.8g per kilogram of bodyweight may be enough for a twentysomething, but not for an octogenarian. If anyone needs extra protein, it is not fit young gymgoers, but old people – particularly those on low incomes who may struggle to buy or cook meals for themselves. Instead of protein bars for the young and rich, we need omelettes and chickpea soup for the old and poor. From the age of 50 onwards we progressively lose muscle and our protein requirements become higher, just as appetite tends to decline. Rates of protein malnutrition are alarmingly high among elderly people admitted to hospital.
Most of those who can afford to buy a “high-protein” tuna plate are already well nourished in amino acids. By contrast, in these austere times, many hard-pressed eaters are forced into a kind of protein hunger by the economic circumstances of their lives. Think of the families who go to the chip shop and buy chips with no fish, or the person on universal credit living on plain pasta until the next cheque comes in. This is one reason there is a huge market for savoury snacks that taste like a ghostly echo of the hearty, protein-based meals of the past while consisting of little but refined carbs and oil: roast chicken flavour crisps, barbecue tortilla chips. Raubenheimer and Simpson’s research suggests that the colossal market for these cheap snacks could be another symptom of a world in which – despite all those bars and shakes on the shelves – many are still hungry for protein.
Behind the current protein hype, there is a kernel of truth. A deficit of protein is indeed part of the hugely complex puzzle of what’s wrong with modern diets. The problem is that the right question – am I getting enough protein? – is being asked by the wrong people.
Bee Wilson’s next book, The Way We Eat Now: Strategies for Eating in a World of Change, will be published by Fourth Estate in March. Preorder it now at
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14 Nutrition Shakes People With Chronic Illness Swear By
For many in the chronic illness community, eating solid foods during flare-ups can be difficult. Maybe you’re experiencing too much pain and fatigue to cook a meal, or perhaps your illness lowers your appetite and makes it very uncomfortable to ingest much.
On those flare days when you’re not feeling up to eating much but still need to stay hydrated and get enough nutrition, sometimes meal replacement drinks or nutrition shakes can be a lifesaver.
We asked our Mighty community how they make sure they’re getting enough nutrition when they have difficulty eating during a flare, and they recommended the following meal replacement drinks and nutrition shakes. If you’re struggling to keep down solid food, these drinks may be a helpful alternative. Of course, everyone has different symptoms and dietary restrictions, so be sure to talk with your doctor about which nutrition drinks (if any) would be best suited for you and your health.
Here’s what our community shared with us:
The Core Power High Protein shakes each contain 26 grams of protein and 700 mg of calcium (the Elite Core Power shakes each contain 42 grams of protein). The shakes come in multiple flavors, including Chocolate, Vanilla, Banana, Strawberry Banana and Coffee.
Buy the protein milk shake above (12-pack) for $24.83 from Amazon.
Complan carries nutritional supplements that come in several forms (such as soup or mix-at-home drinks) and a variety of flavors. The Complan Original nutritional drink (featured above) contains 26 vitamins and minerals and is gluten-free. It is available at several grocery stores and retailers in the UK.
Pandora Patrucci told us, “
Buy the nutritional drink powder above for $13.29 from Amazon.
Kate Farms meal replacement shakes are made with organic plant-based protein and contain no dairy, lactose, corn, soy, nuts or gluten. Each carton of their standard formula (featured above) provides 325 calories with prebiotic fiber, 23 micronutrients and a blend of phytonutrients from 29 fruits, vegetables, herbs and spices.
Melaney Niemiec wrote, “
Buy the meal replacement drink above (12-pack) for $41.34 from Kate Farms.
Premier Protein offers shakes, drinks, powders and bars that are packed with protein. Their shakes come in several fun flavors, including Peaches ‘n Cream and Cookies ‘n Cream, and each contain 30 grams of protein and is free of gluten and soy.
Buy the protein shake above (12-pack) for $23.99 from Amazon.
The Atkins meal replacement shakes each contain 15 grams of high-quality protein, 5 grams of fiber and no gluten or artificial colors or preservatives. The shakes come in 10 flavors, ranging from French Vanilla and Milk Chocolate to Mocha Latte.
Buy the meal replacement shake above (12-pack) for $11.42 from Amazon.
One scoop of the Raw Organic Meal powder contains 20 grams of protein, healthy fat, 5 grams of fiber, probiotics, enzymes and 21 vitamins and minerals. It has no gluten, soy, dairy, tree nuts, filler ingredients, artificial colors, flavors, sweeteners or preservatives.
Heather Michelle recommended, “
Buy the meal replacement powder above for $40.94 from Amazon.
The Original Ensure meal replacement drink has 9 grams of protein, 220 calories and 26 vitamins and minerals. Flavors include Milk Chocolate, Vanilla, Strawberry, Dark Chocolate, Butter Pecan, Coffee Latte and Banana Nut.
Sarah Nelson told us, “
Lillian Riccioli said, “
Buy the nutrition shake above for $7.52 from Amazon.
Vega One is made from organic plant-based ingredients and contains 20 grams of plant-based protein, greens, 4 grams of fiber, antioxidants and probiotics. It is gluten-free, has no added sugar and comes in a variety of flavors.
Elizabeth Morris suggested, “
Buy the protein powder above for $37.39 from Amazon.
Made for diabetes and blood sugar management, Glucerna meal replacement shakes each have 10 grams of protein, 30 percent less carbs and sugar and slow-release carbohydrates.
Buy the nutrition shakes above (24-pack) for $37.76 from Amazon.
Each bottle of Soylent is considered a full meal, containing 20 grams of protein and providing 20 percent of your daily nutritional requirements. It’s available in two flavors: Original and Cacao.
Buy the meal replacement drinks above (12-pack) for $39 from Amazon.
Ovaltine mix provides 12 essential vitamins and minerals with no artificial flavors or sweeteners. When mixed with milk, it provides 40 percent of the daily value of calcium and is a good source of iron, zinc and vitamins A, C, D and E.
Buy the Ovaltine tub above (6-pack) for $25.74 from Amazon.
The Original SlimFast meal replacement shake mixes each contain 10 grams of protein, 5 grams of fiber and 24 vitamins and minerals. They’re available in four flavors: Creamy Milk Chocolate, Strawberries & Cream, Rich Chocolate Royale and French Vanilla.
Buy the meal replacement powder above for $15.79 from Amazon.
One packet of Carnation Breakfast Essentials mixed with a cup of skim milk provides 13 grams of protein and 25 percent or more of the daily value for 21 essential vitamins and minerals, including calcium and vitamin D.
Sandra Austin added, “
Buy the powder drink mix above (6-pack) for $26.22 from Amazon.
The Original Boost meal replacement drink has 26 vitamins and minerals, 3 grams of fiber and 10 grams of high-quality protein in each bottle. It contains antioxidants, is gluten-free and comes in three flavors: Rich Chocolate, Very Vanilla and Creamy Strawberry.
Buy the nutritional drink above (24-pack) for $26.56 from Amazon.
