The Best Protein Powders, According to Nutritionists and Fitness Experts
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Protein powders can be found in thousands of formulations on tens of thousands of shelves across the country. And, while they’re popular for their ability to help people gain and retain muscle, these supplements aren’t just for body builders — or even people with regular gym memberships. “Protein powder is also great for vegetarians to absorb protein,” suggests nutritionist and personal trainer Aynsley Kirshenbaum. “Or if you have a picky-eater child.” She has no qualms about adding protein powder to her kid’s macaroni and cheese.
But with so many to choose from — and each with its own list of somewhat unfamiliar ingredients — those new to protein powders might find it hard to know which is the right one for you. “There are a lot out there,” admits nutrition and fitness coach Gabbi Berkow. “My clients often come to me confused about which to buy.”
In talking to Kirshenbaum, Berkow and four other nutritionists about how they help clients choose the right powder, all told us the first and main decision is whether you want an animal- or plant-based protein powder, which they say comes down to dietary preference. (A person’s age, gender, or body type are not really factors to consider, according to the experts.) If you’re going animal-based, the nutritionists say powders with whey protein (which comes from cow’s milk) are generally what they recommend for the most-digestible, fast-acting powder to help with muscle building and weight loss. If you’re going plant-based, they recommend powders made with pea protein, for the same reasons. While they warn that some people may experience issues like stomachaches with plant-based powders, all of the ones in this story are easy to digest, according to the folks who recommend them.
From there, the experts say it comes down to choosing a flavor you like — and a powder that has as few chemical additives and artificial sweeteners as possible. “I recommend people just try one and see how they feel on it,” says Kirshenbaum. Nutritionist Ariane Hundt cautions to avoid powders that have Splenda and instead look for ones with natural sweeteners like stevia or monk fruit. With this advice in mind, we asked the nutritionists — and 12 fitness experts who use protein powders regularly — about their favorites. Their recommendations below are broken down into two categories — animal- and plant-based protein powders — each of which includes a variety of flavors and some more specific options for competitive athletes or folks looking for something that can double as a meal replacement.
Best animal-based protein powders
Best unflavored whey protein powder
Now Sports Nutrition Whey Protein Isolate, Unflavored, 1.2 lb $35 All of our nutritionists agree that most people using an animal-based protein powder will find those made with whey to be the easiest to digest and the fastest in terms of muscle growth. There are two types of whey protein — whey protein isolate and whey protein concentrate — and the experts say the best kind is whey protein isolate, because it is strained in a way that gives it a lower lactose content than whey protein concentrate. Personal trainer Kern Alexander told us that after 15 years of trying different options, his powder of choice is this unflavored one from Now Sport, a brand Berkow cited as one to look for. It contains whey protein isolate and “isn’t loaded with artificial sweeteners,” according to Alexander, who says its lack of flavor means “I can add berries and banana and just taste those.” $35 at Amazon Buy $23 at iHerb Buy
Best chocolate-flavored whey protein powder
Optimum Nutrition Gold Standard Whey, Double Rich Chocolate (2 Pounds) $35 Trainer Taj Felix told us he’s been using this chocolatey whey protein powder from Optimum Nutrition, which contains a blend of whey isolate and concentrate, for “about eight years now” and that many others in his industry use it, too. (Berkow named Optimum Nutrition as another reputable brand.) According to Felix, part of this powder’s appeal is that it “doesn’t have a ton of ingredients, which can make people nervous.” A self-described chocolate fan, he adds that this powder mixes smoothly, actually tastes “very good,” and is never chalky. $35 at Amazon Buy $37 at Walmart Buy
Best vanilla-flavored whey protein powder
Best whey protein powder for competitive athletes
Momentous Strength Recovery Grass-Fed Whey Protein Isolate, 1.36 lb. $70 According to the nutritionists, a cow’s diet can make a difference in the quality of whey protein. If they’re grass-fed, the milk they produce (and any whey protein derived from it) will be hormone-free. This chocolate powder’s whey protein isolate is derived from grass-fed cows; it’s a favorite of fitness expert Jeff Halevy, a former health correspondent for the Today Show, who says it is “not overly sweet” and the best of some 15 other protein powders he’s tried. Another reason Halevy likes this protein powder is because it’s NSF-certified, which trainer Don Saladino explains is a “nationally recognized verification that proves there are no banned substances in the product,” making it a great option for athletes who compete professionally. $70 at Backcountry Buy
Best (less expensive) whey protein powder for competitive athletes
Best whey protein powder that doubles as a meal replacement
Isagenix IsaLean Whey Protein Shake, Creamy Dutch Chocolate, 14 Packets $60 All of our nutritionists stressed that protein powders should really be taken as a supplement to three balanced, protein-rich meals over the course of a day (“no powder is giving you something you won’t get from nuts, eggs, or fish,” according to nutritionist Heidi Skolnik). That said, we heard about some companies, like Isagenix, that pack their protein powders with additional vitamins and minerals to make them more appropriate as a meal replacement. Trainer Ariel Brill says Isagenix’s “unique blend of macronutrients” in this powder are “representative of a complete meal,” which is why it is his go-to. “This shake packs in 24 grams of grass-fed whey protein with superior branched amino acids, making it a great protein powder for muscle building,” he explains. “It also contains active enzymes to allow for easy digestion and fuels the body with high doses of 23 essential vitamins and minerals.” The fact that it comes in individual packets makes it even easier to sub for a meal now and then, according to him. $60 at Amazon Buy $60 at Amazon Buy
Best collagen protein powder
Vital Proteins Collagen Peptides $47 While less effective for building muscle, collagen-based protein powders are an increasingly popular supplement due to their purported hair and skin benefits. Kirshenbaum likes them because she has issues digesting whey, and collagen-based powders “tend to be a more available protein than vegan powders.” Actress and model Molly Sims adds this Vital Proteins Collagen Peptides powder to all of her smoothies and juices and says she has “seen a difference” and even “feels younger” after a period of six months. $47 at Amazon Buy $39 at Walmart Buy
Best plant-based protein powders
Best unflavored plant-based protein powder
Now Sports Unflavored Pea Protein Isolate, 2 lb. $30 now 33% off $20 For vegans, vegetarians, lactose-intolerant folks, and anyone else who doesn’t eat animal products, plant-based protein powders are (obviously) the way to go. As the nutritionists told us, powder made with pea protein is generally seen as the most effective plant-based alternative to whey. And they say a pea protein isolate, like a whey protein isolate, is even better, because it has the highest amount of protein per scoop. Like Alexander, fitness coach Ebonny Fowler prefers an unflavored protein powder so she can better mix it with other ingredients. But unlike Alexander, she follows a mostly plant-based diet, which is why she looks for powders with pea protein isolate and “no added sugar, preservatives, or fillers, so the only ingredient is pea protein isolate.” While her favorite powder is currently out of stock, this one from Now Sports — a brand mentioned by nutritionists and trainers — has a similar formulation, in that its only ingredient is pea protein isolate. $20 at Amazon Buy $75 at Walmart Buy
Best chocolate-flavored plant-based protein powder
Best vanilla-flavored plant-based protein powder
Best plant-based protein powder for sweet tooths
TRU Peanut Butter Banana Cupcake Protein Powder, 1.7 lb $50 $50 Will Jackson, the founder of New York City fitness studio WRKNYC, says his favorite protein powder is TRU’s plant-based Peanut Butter Banana Cupcake powder because it’s “a little on the sweeter side,” which is a plus for him. He started (and has stuck to) using the powder made from a blend of pea and rice protein after trying a number of other plant-based options that “didn’t check out.” $50 at Amazon Buy $50 at Amazon Buy
Best plant-based protein powder for competitive athletes
Vega Sport Premium Protein, Chocolate, 1.85 lb $59 As a competitive racer, running coach David Roche says his main requirement in a protein powder is that there are no ingredients that could be bad for his health or drug-testing. Made from a blend of pea, pumpkin, and sunflower-seed protein, this powder from Vega Sport (a brand Berkow approves of) is NSF-certified, which is a big reason why he says it’s his favorite of the dozens he’s used over the years. Another? The powder’s “light chocolate taste” is “smooth and not overpowering,” according to him. $59 at Amazon Buy $59 at Amazon Buy
Best plant-based protein powder that doubles as a meal replacement
Isagenix Plant-Based Protein Blend Isalean Shake, 1.7 lb. $63 Two people we talked to — celebrity trainer Justin Gelband and Brill — recommend this chocolate protein powder from Isagenix if you’re looking for a plant-based one to sub for a meal now and again. Like the brand’s whey-based powder, a serving of this has lots of vitamins and minerals (21, to be exact) in addition to its namesake ingredient, which is a blend of pea, fava bean, and mung bean protein. Gelband, who has been using it for five years, describes the powder as “vegan, with very little carbs, sugars, and not a lot of salt or bad ingredients.” He adds that, every year, the brand finds a way to make the formula “a little healthier and cleaner.” $63 at Isagenix Buy
Best plant-based protein powder for sensitive stomachs
Ka’Chava Meal Replacement Shake $70 Three-time Winter Olympics gold medalist Shaun White drinks this powder once a day, usually after a workout. And he puts things nice and bluntly: “It’s the only plant-based, protein-shake-type thing that doesn’t make me super gassy. I’ve tried a bunch — with all the others, I always feel like something is not right after I drink them.” Again, Ka’Chava advertises this shake as an all-in-one meal replacement, and White says he’ll sometimes just mix it with water “in a pinch.” But his usual go-to is a more rounded-out smoothie that blends the brand’s pea-protein-based chocolate powder with oat or almond milk as well as a banana or an avocado. $70 at Ka'Chava Buy
Additional reporting by Katherine Gillespie.
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How to Find the Healthiest Protein Powder for Your Health Needs
You remember those “Where’s Waldo” books? The ones where you had to find the little guy in the striped shirt in the middle of a colorful, chaotic scene filled with Waldo imposters?
That’s kind of what it’s like trying to figure out if all those protein powders marketed as “healthiest” and “all-natural” are actually good for you.
In other words, if you don’t know what to look for and where to look, chances are your protein powder may not be so healthy after all*.
Here’s why …
Supplement brands and their marketing teams spend LOTS of money on “Waldo imposters” (pretty graphics, clever marketing language, deceptive psychological tricks, etc.).
I know this because I was one of the guys they paid to help them create their marketing campaigns.
Here’s the truth they don’t want you to hear:
Most food supplement marketing is deliberately designed to distract you from scrutinizing the one piece of information that actually matters: the ingredients they put into their products.
In this article I’m going to show you how to see right through their b.s. and find the healthiest protein powder for you.
The Problem With Most Protein Powder Brands Marketed As “Healthy” and “All Natural”
When it comes to protein powder supplements, there’s one objective source of truth you can use to determine if a product is the right fit for your health needs: the ingredients list.
Here are a few ingredients, in particular, I found in some of the so-called healthiest plant protein powders (Vega, Garden of Life, SunWarrior, Orgain, and PlantFusion all have one or more of these):
Natural flavors. Natural flavors are the 4th most common ingredient on food labels. Unfortunately, they’re anything but natural. They can actually contain up to hundreds of chemicals and preservatives. Here are a few of the more common ones: Propylene glycol (found in antifreeze)
BHA, a known carcinogen
Genetically modified plants (GMOs) like corn and soy
Insects and bizarre animal products (such as beaver’s anal secretions) Sugars. Sugar comes in many forms these days, as you well know. Most proteins have some type of sweetener added–whether it’s artificial or “natural” is open to interpretation. For example, some companies use sugar alcohols like xylitol and market them as natural. Sugar alcohols originate from plants, but they’re chemically altered and may cause major digestive distress. Many protein powders that use more “natural” sugars like agave claim to be the healthiest … but they have half a day’s worth of sugar per serving (Shakeology is one example). Choose a protein powder that has 1 gram of sugar or less per serving from all-natural sources. Additives and Fillers. Avoid anything that ends with “dextrin” (like maltodextrin, a cheap, highly processed food additive usually made from genetically modified (GMO) corn. Protein companies use it to make their products mix easier. Soy and sunflower lecithin are common additives used to thicken protein powders and other foods. To make soy lecithin, soybean oil (GMO unless it says “organic” or “non-GMO verified”) is extracted from raw soybeans using a chemical solvent (usually hexane), then dried and bleached. Allergens. Dairy, soy, and gluten are among the most common allergens you’ll find. If you’re chugging down whey protein shakes and it’s causing GI issues, STOP. Whey protein works for some people. But for the majority, the cons outweigh the pros. Gums. Gums are thickening agents that improve the texture of protein powder blends. Xanthan gum, a common one, is produced by bacterial fermentation of a sugar-containing medium. Unfortunately, that medium is usually a potentially allergenic or GMO-containing substance such as corn, soy, dairy, or wheat. On top of that, xanthan gum has been shown to have a laxative effect … you might wanna wear a diaper if your protein powder has it. Be wary any time you see a “gum” listed on the ingredients list of your favorite protein brand.
3 Simple Steps to Help You Find the Healthiest Plant Protein Powder for You
The 8 Best Protein Shakes, According to Registered Dietitians
If you live an active lifestyle, you've probably tried (or at least considered) a pre-made protein shake at some point. The convenience of these drinks is pretty hard to beat when you need to recover after a workout or stay satiated throughout the day, but don't have time to whip up a full meal or snack. Finding the right option that has the ideal amount of protein for your needs (and isn't overloaded with added sugar) can be tricky, though, so we tapped dietitians to share their top recommendations.
The 8 best protein shakes in 2021, according to registered dietitians:
Why you might consider a protein shake
Let's be clear: protein shakes are not typically a necessity. "In general, people who eat a wide variety of foods are meeting their protein needs," Brooklyn-based registered dietitian nutritionist Maya Feller tells Health. "With protein, more does not always mean better." Different people have different protein needs, and this is something that should be worked out with a doctor. According to Feller, individuals who are particularly active and looking to gain muscle may benefit from a protein shake with 20-25 grams of protein, while those looking to supplement their diet with additional protein can potentially benefit from a shake with 12-20 grams of protein.
Kimberly Gomer, RD, LDN, director of Nutrition at Pritikin Longevity Center, stresses that protein shakes should not be consumed as meal replacements with the goal of weight loss. "The only time we say a good quality protein shake is a win is when our client needs immediate repair to their muscle—mostly [after] a heavier-weight workout—or if someone needs to gain weight," she says.
But protein alone isn't enough to refuel post workout. "Carbs and protein are equally important for muscle recovery," adds Kim Rose, a Florida-based registered dietitian nutritionist. So if you don't have time for a full meal, try pairing a protein shake with a healthy carbohydrate (like a piece of fruit) to balance it out, suggests registered dietitian Lauren Hubert.
What to look for in a protein shake
If there's one thing the experts all agree on, it's this: when it comes to protein shakes, you want to steer clear of added sugar. "Consuming a high amount of added sugar can be deleterious to anyone's health," Rose says. "It has been linked to unwanted weight gain, increased triglyceride levels, and type 2 diabetes."
In addition, you'll want to ensure you're getting the best source of protein from your shake. "It's important to seek out a protein base that contains the full spectrum of essential amino acids, which promote proper nourishment, satiety, and muscle recovery," says celebrity chef and certified nutritionist Serena Poon. Rose recommends whey and casein, which are complete sources of protein that can increase muscle mass, as well as soy and pea proteins for plant-based individuals.
You can also opt for a protein shake with additional benefits, depending on your specific health needs. Registered dietitian and fellow at the Academy of Integrative Health and Medicine Yulia Brockdorf tells Health that most whole food-based protein shakes contain some fat, and some keto shakes have added fats, which are ideal for people who want to feel a little more satiated. Ultimately, it's all about balance. "Incorporating a protein shake as a part of a healthy eating plan into any meal could be a healthy option," Brockdorf says. "It could also be unhealthy if used excessively and as a primary source of sustenance."
Along with the contents of the shake, consider the type that'll fit into your lifestyle, whether it's a loose powder that you mix in with water or milk, or a pre-made bottled shake that's easy to take on the go. Both forms can be blended with fresh or frozen fruits and vegetables, too, though protein powders tend to mix better.
With this information in mind, keep reading to learn more about the eight best protein shakes that dietitians actually recommend.
