The Best Whey Protein Powders, According to a Dietitian
The 17 Best Protein Powders for Better Nutrition and Bigger Gains
In a world of ever-changing gym trends and fads, the best protein powder for men has remained the one constant in nearly every athlete's recovery routine. And there's a good reason for that: a high-quality protein powder can improve muscle growth, repair tissue, and help manage weight. And while there’s a number of ways to incorporate protein into your diet—chicken, eggs, tuna—protein powder is often cheaper, more convenient, and (these days) better tasting.
But that’s not to say that all protein powders are good. There are plenty that are cheaply made and poorly sourced. Some are loaded with sugar, while others hide behind questionable proprietary blends that obscure exactly what's in it. So we decided to wade through the wide world of protein—everything from the whey protein readily available at your local drugstore to your favorite athlete’s plant-based powder of choice—to determine the actual best protein powder for men.
The Absolute Best Protein Powder
Optimum Nutrition Gold Standard 100% whey protein $33 Amazon Buy Now
It’s hard to top a classic. Arguably the most recognizable whey protein on the planet, Optimum Nutrition’s Gold Standard is also probably the easiest to get your hands on. And with over 20 different flavors, there’s little risk of you ever getting sick of any one. (We’re really feeling the chocolate coconut as of late, but cookies and cream remains the go-to.) What's more, ON is super easy to mix, so you’ll never find large clumps of protein powder clinging to the side of your glass or blender. With 24 grams of protein to help build muscle and 5.5 grams of branched-chain amino acids to help promote recovery, it’s the rare fitness supplement that checks off damn near every box.
The Best-Tasting Protein Powder
Black Magic Supply Multi-Source Protein $45 Black Magic Supply Buy Now
Black Magic Supply makes arguably the best pre-workouts on the market today (we’re looking at you, Haterade), and their protein powders are now following suit. Made from a combination of whey protein isolate, micellar casein, egg albumin enzymes, and MCTs, it’s Black Magic’s wide range of over-the-top flavors that really set them apart. Specifically, Fruit Whirls, made with actual pieces of crunchy cereal as an added little bonus. If you were someone who loved drinking the leftover milk from your morning cereal as a kid, this is the protein powder for you.
The Most Eco-Friendly Protein Powder
Gnarly Vanilla whey protein $63 Gnarly Sports Nutrition Buy Now
If you’re not looking for dessert-like flavors out of your protein powder, Gnarly’s vanilla grass-fed whey is one of the lightest and smoothest powders we’ve ever tried, making it a perfect base if you prefer to get your protein from a home-made smoothie. What we love even more is the company’s commitment to the environment: Gnarly recently swapped out the giant plastic tubs that have become synonymous with nearly all other protein powders in favor of more easily recyclable steel tins.
The Best Plant Protein Powder
Ambrosia Collective "Planta" plant protein $50 Ambrosia Collective Buy Now
Each year companies have improved on the overall taste and mixability of plant protein powders, but none have yet to come close to Ambrosia Collective’s Planta formula, which comes in 14 decadent flavors. If we had to pick just one? Banana Maple French Toast.
The Best No-Milk-Required Protein Powder
MuscleTech ISO Whey Clear $25 MuscleTech Buy Now
Lets just keep things completely 100: Sure, there are protein powders that taste okay when paired with water, but no one should have to pull Jedi mind tricks to convince themselves that their post-workout drink tastes better than it actually does if milk isn’t a mixing option. That’s why we love MuscleTech’s new ISO Whey Clear so much—it’s designed specifically to be mixed with water in a range of flavors that actually make sense, resulting in something more akin to a juice. Or a White Claw.
The Best Meal-Replacement Protein Powder
Bare Performance Nutrition "Strong Food" $85 Bare Performance Nutrition Buy Now
Bare Performance Nutrition makes some of the best-tasting whey protein on the market, but if you’re in search of a true meal replacement instead of just a post-gym shake, their Strong Food powder is jam packed with high quality whey and pea protein on top of healthy sources of fat derived from MCT powder, macadamia nut oil, and flaxseed. And as we’ve come to expect from BPN, the cinnamon roll flavor tastes like an actual dessert in a shaker bottle.
The Best Casein Protein Powder
Naked casein protein $25 Amazon Buy Now
Whey protein often gets all the fanfare, but casein protein has its own special benefits. While both come from cow’s milk, casein is absorbed by the body at a slower rate than whey and contains bioactive peptides that help boost both your immune and digestive systems. If you’re a fan of the afternoon protein shake as a snack between meals, or you’re looking for a better alternative to ice cream before bed, Naked’s casein protein powder is the perfect option.
The Best-Looking Protein Powder
Elm & Rye protein powder $75 Elm & Rye Buy Now
Finally, a protein powder you won’t be embarrassed about having in your kitchen—no black tub in sight. But beyond the great packaging, Elm & Rye offers both a standard grass-fed and vegan protein blend in three great tasting flavors: chocolate, vanilla, or cookies and cream.
9 More Protein Powders We Love:
Dymatize ISO100 x Dunkin’ Cappuccino The fashion world’s love for collaborations has officially trickled down to the supplement sector, kicked off by Dymatize and Dunkin’. ISO100 has long been one of our favorite protein powders, and it’s only made better by the addition of 95mg of caffeine. And if a Dunkin’ cappuccino isn’t your drink of choice, the collab also includes an equally tasty mocha latte flavor. $31 Amazon Buy Now
Sprout Living "Epic Plant Based" protein powder GQ’s resident wellness columnist and all-around fit guy Joe Holder is admittedly picky when it comes to protein supplements. “It's hard to find one with a simple ingredients list that also tastes great and mixes well,” Holder says. One protein powder that passes his high standards: Sprout Living’s Epic organic plant-based protein powder. Made from yellow peas, sacha inchi, Jerusalem artichoke root, and sunflower, pumpkin, and cranberry seeds, this vegan-friendly choice offers 26 grams of protein with five grams of fiber and only one gram of sugar. $28 Amazon Buy Now
Isopure Zero Carb No carbs. No sugars. Just great-tasting whey protein in a variety of flavors that you can reliably find at your local GNC or Vitamin Shoppe, big box retailers like Target and Walmart, or online at Amazon to ensure you never run dry. $45 Amazon Buy Now
RSP TrueFit meal replacement protein powder More meal replacement than mere protein shake, RSP TrueFit boasts 20 grams of protein on top of a blend of 12 different superfoods that will leave you feeling full until lunch. And with their Cold Brew Coffee flavor, you can cut down on all those morning coffee runs—it boasts 100 milligrams of caffeine derived from actual coffee beans. $40 RSP Buy Now
Pro Jym Ultra-Premium protein blend Most powders come from a single source, but the 24 grams of protein found in Pro Jym’s come from a blend of whey, micellar casein, milk, and egg whites, which your body digests and absorbs at different rates throughout the day. $30 Amazon Buy Now
Ladder plant protein Co-created and developed by LeBron James and Arnold Schwarzenegger, Ladder offers one of the best tasting plant proteins on the market. We prefer the chocolate flavor, which is lighter and smoother than 99% of the other chocolate-flavored protein powders out there. $60 Ladder Buy Now
Transparent Labs whey protein isolate It’s always refreshing when you take a look at the nutrition facts label and can actually pronounce all the ingredients listed: Vitamin D, potassium, iron, calcium. Transparent Labs’ protein powder is free of artificial sweeteners, coloring, and preservatives while offering clean, grass-fed whey in a handful of great-tasting flavors, from salted caramel to cookies and cream. $60 Transparent Labs Buy Now
NorCal Organic whey protein NorCal Organic is committed to creating high-quality whey protein as responsibly as possible. By using cold-processed microfiltration and small-batch drying techniques while avoiding acid or bleach processing, NorCal Organic is able to produce a protein powder free of gluten, sweeteners, and preservatives. $65 NorCal Organic Buy Now
The 7 Best Protein Powders of 2022, According to a Dietitian
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
You may benefit from looking for third-party certifications that verify the ingredients and that there aren’t any harmful contaminants. This is especially important for competitive athletes who need to avoid substances banned by their sport. To compile a list of our top protein powders, our dietitian (who is a runner, triathlete, and spin instructor and works with many athletes), consulted trusted experts in the field and carefully examined the different protein powders on the market, including company reputability, ingredients, and third party testing.
There are hundreds of protein powders on the market, but not all are created equally. “Lean on the protein powder that matches your dietary goals and priorities. For example, if you’re following a vegan lifestyle, options like hemp, soy, or pea will be better choices. Also consider which powder you tolerate best. For some, soy or a dairy-based protein powder may not be easily tolerated,” says Lauren Manaker MS, RDN, LD . It’s also important to consider additional ingredients like vitamins, minerals, added sweeteners, enzymes, probiotics, caffeine, and more.
Most people can easily meet their protein needs through food , and many consume more protein than they need on a daily basis. However, using protein powders can be helpful for people who have higher protein needs —such as athletes, pregnant and breastfeeding people, and people with certain medical conditions. It may also be beneficial for those who follow restricted diets such as vegans or vegetarians or those who don’t like many protein-rich foods. Protein powders can also help boost the protein content of meals and snacks that might otherwise be lacking such as smoothies or oatmeal.
Ritual prioritizes quality and transparency of their ingredients through their Made Traceable™ program. It’s also Informed Sport Certified. Of note, it is sweetened with two high intensity sweeteners that do not provide calories but may or may not be a preferred addition to your diet, Reb-A (a sweetener from the stevia plant) and monk fruit extract.
Essential Protein Daily Shake 18+ contains 290 mg of sodium per scoop, which may be helpful to replenish losses in sweat during exercise, but those that need to watch their sodium intake should be mindful of this amount.
Rituals Essential Protein Daily Shake 18+ is a favorite among flavored protein enthusiasts. It not only contributes 20g of plant-based protein per scoop, but also adds 150 mg of choline, a nutrient most people do not consume enough of, especially those that don’t regularly eat eggs. Emerging research suggests choline is especially important during pregnancy and lactation, though could play a role in health in other stages of life. It also contributes iron and calcium to your diet.
Two scoops provides 15g of plant-based protein powder —a little lower than other powders, but still more than enough to add to a meal or snack. It also contains 5 mg of iron (about 30 percent of your daily needs), which may be helpful for people that otherwise don’t get enough. Add it to your favorite smoothie for a quick breakfast or mix in pancakes or oatmeal for a post-workout meal.
Now Sports Organic Pea Protein contains just one ingredient—pea protein. It’s free from all major allergens, is certified vegan, non-GMO, and USDA Certified Organic. It’s also a top pick by ConsumerLab and is Informed Sport Certified , which means it doesn’t contain 250 banned substances by sport.
Garden of Life’s Organic Plant-Based Protein Vanilla is approved by two of our top third-party testing organizations (NSF Certified for Sport and ConsumerLab), is gluten-free, vegan, Non-GMO, and kosher. It doesn’t contain any of the top 9 allergens, making it a good choice for anyone with food allergies.
It’s also a great option for active people as it contains a recovery fruit blend including tart cherry, which may improve muscle recovery in both strength and endurance athletes. Just one scoop provides 15 grams of protein and 20 percent of your daily iron needs (plus several other vitamins and minerals), which may be helpful for those on a plant-based diet .
If you’re looking for a flavored protein powder that doesn’t overpower your beverage, Garden of Life’s Sport Organic Plant-Based Protein Vanilla is a top choice. It lends a mildly sweet vanilla flavor to smoothies or other recipes, or can be enjoyed just mixed with your favorite milk or water. The protein comes from peas, navy beans, garbanzo beans, sprouted lentils, and cranberry protein and it’s combined with vanilla, stevia, and a little sea salt for flavor.
Since it’s unflavored and unsweetened, this protein powder can be added to a variety of different foods and drinks to up your protein consumption without the aftertaste that some powders have. The one drawback to this product is that it doesn’t contain all of the nine essential amino acids, so it’s not considered a complete protein. However, as long as you’re consuming other sources of protein in your diet—whether from plants or animals— you can meet all of your amino acid and protein needs.
We love Manitoba Harvest Hemp Yeah! Max Protein for its simple ingredient list—just hemp seeds and oregano extract. In addition to 20 grams of plant-based protein, the ground hemp seeds contribute omega-3 fatty acids, fiber, iron, potassium, magnesium, zinc, copper, and some B-vitamins.
It comes in both chocolate and vanilla flavors, which are sweetened with stevia. Importantly, it’s both NSF certified for sport and Informed Sport certified, two third-party certifications that ensure purity and safety for use in sport.
Momentous Recovery Protein contains ProHydrolase, which are digestive enzymes said to enhance amino acid absorption and usage. However only one very small study in recent years has explored this theory, with no benefit found. That said, there weren’t any side effects, so while it may not be helpful, it’s also likely not problematic.
Momentous Recovery also contains 10 grams of carbohydrates, which can contribute to the carbohydrates needed to replenish muscle glycogen stores post exercise. However, you will likely need more carbohydrates than this to recover post-exercise, so we recommend blending this into a smoothie with a banana, stirring it into oatmeal, or adding it to pancake batter. It also offers some sodium, which may be helpful for replenishing what’s lost through sweat.
We like that Momentous Recovery protein is a combination of whey protein with some carbohydrates. “Whey protein ingestion after resistance exercise has shown to be more beneficial for muscle protein synthesis when compared to other protein sources such as casein and soy. This results in an increase in lean muscle mass and improved strength,” says Allison Knott, MS, RDN, CSSD, CDN.
Protein is an essential part of recovery for all athletes. While we recommend a food first approach, many athletes, especially endurance athletes, find it hard to stomach a big meal after a training session or they may find it impractical. Protein powders like Momentous Recovery Protein can be helpful when aiming to refuel and recover post exercise .
Naked Seed is certified gluten-free and doesn’t contain any of the top nine allergens (peanut, tree nuts, egg, milk, wheat, soy, fish, shellfish, or sesame), making it a good option for anyone with food allergies.
While it’s not a complete protein, it contains eight of the nine essential amino acids, and offers additional nutritional benefits from consuming seeds. One serving of Naked Seed contains over 40 percent of the recommended daily allowance (RDA) for iron, which may be helpful for vegans or vegetarians to meet their iron needs, since they are at higher risk of iron deficiency .
Naked Nutrition Naked Seed adds an interesting plant-based combination protein powder to the growing vegan protein powder market. It’s made with organic pumpkin seeds, sunflower seeds, watermelon seeds, and organic chia seeds with no added sugars, artificial sweeteners, or other additives.
KLEAN Isolate is NSF certified for sport, a third party organization that ensures that the product contains what the label says and doesn't have any harmful contaminants or substances banned by sport.
Because it’s unflavored, it can be easily added into a variety of foods to boost your protein intake, including oatmeal, pancakes, baked items, smoothies, energy bites, and more. It also comes in chocolate and vanilla, but these flavors do have stevia and monk fruit extract, which some people may not like.
When it comes to a high quality protein powder that doesn’t contain any unnecessary extras, KLEAN Athlete’s KLEAN Isolate (unflavored) comes out on top. Its simple ingredient list—just whey protein isolate and sunflower lecithin—means that you’re just getting the protein you need without added sugars, artificial sweeteners, added fibers, or other ingredients that you may want to avoid. Whey protein has been well studied and is considered to be a superior protein source for athletes but is a good option for anyone looking to up their protein intake as it’s well used by the body.
What do buyers say? 86% of 125+ Amazon reviewers rated this product 4 stars or above.
Final Verdict For a quality protein powder that is well-used by our bodies and contains no unnecessary additives or sweeteners, we recommend KLEAN Athlete’s KLEAN Isolate. If you’re looking for a plant-based option, we recommend Naked Nutrition Naked Seed or Garden of Life Sport Organic Plant-Based Protein Vanilla for a flavored powder.
Are Protein Powders Beneficial?
Protein powders can help you meet your protein needs, especially if you have elevated needs or have trouble getting enough from food. But keep in mind that foods naturally high in protein also have other important nutrients including vitamins, minerals, antioxidants, fiber, and, in some cases, healthy fats, so it’s best to prioritize food sources of protein first.
It’s important to understand that more protein isn’t always better, and that consuming excess protein without strength-training exercise doesn’t result in muscle growth.
However, certain groups of people may be more likely to benefit from a protein powder, whether regularly or on occasion.
Athletes. Most athletes need between 1.2 to 2.0 grams of protein per kilogram of body weight per day (95 to 135g protein for someone weighing 150lbs or 68k kg). This 50 to 150 percent of the needs of the average adult. Protein powders, especially those containing whey protein, have also been shown to promote quicker recovery from exercise.
Most athletes need between 1.2 to 2.0 grams of protein per kilogram of body weight per day (95 to 135g protein for someone weighing 150lbs or 68k kg). This 50 to 150 percent of the needs of the average adult. Protein powders, especially those containing whey protein, have also been shown to promote quicker recovery from exercise. Pregnant and breastfeeding people. Protein needs are higher in the later stages of pregnancy and while breastfeeding. New research suggests that breastfeeding people may need up to 1.7g of protein per kilogram of body weight, which is double that of a non-breastfeeding person. Protein powders may be helpful in meeting those elevated needs. If you are pregnant or breastfeeding, always consult with a healthcare provider before adding a supplement, and be sure to choose one that is third-party verified by a reputable source, so you know it doesn’t contain any potentially harmful ingredients.
Protein needs are higher in the later stages of pregnancy and while breastfeeding. New research suggests that breastfeeding people may need up to 1.7g of protein per kilogram of body weight, which is double that of a non-breastfeeding person. Protein powders may be helpful in meeting those elevated needs. If you are pregnant or breastfeeding, always consult with a healthcare provider before adding a supplement, and be sure to choose one that is third-party verified by a reputable source, so you know it doesn’t contain any potentially harmful ingredients. People with certain dietary restrictions. If you follow a diet that makes it difficult for you to consume enough protein through food, such as a vegetarian or vegan diet that is not rich in plant protein sources, protein powders may be helpful to meet your needs.
Who May Not Benefit from Protein Powders
Most people do not need to consume protein powders as it’s entirely possible to meet your protein needs through food. Protein-rich foods also offer many other health benefits, including vitamins, minerals, fiber, and antioxidants.
People that meet their protein needs through diet. Protein beyond your daily requirements does not offer any additional health or fitness benefits. Excess protein on a regular basis may also increase risk for certain health problems including kidney problems, reduced bone density, increased risk of certain cancers, and more. Excess protein may also end up replacing other nutrient-rich foods that support overall health.
Protein beyond your daily requirements does not offer any additional health or fitness benefits. Excess protein on a regular basis may also increase risk for certain health problems including kidney problems, reduced bone density, increased risk of certain cancers, and more. Excess protein may also end up replacing other nutrient-rich foods that support overall health. People on a protein-restricted diet. Some health conditions such as kidney disease require following a low-protein diet. In these cases, protein powders may lead to excess consumption and be harmful.
Some health conditions such as kidney disease require following a low-protein diet. In these cases, protein powders may lead to excess consumption and be harmful. People taking certain medications. Protein powders are supplements that may interact with some medications. For example, whey protein powder has been shown to reduce the effectiveness of a common medication used to treat Parkinsons as well as some antibiotics. Some protein powders also contain additional vitamins, minerals, powdered greens, probiotics, enzymes, and antioxidants that could interact with medications.
How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.
It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What to Look for in a Protein Powder
Third Party Testing
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
Third party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
The third party certifications we can trust are: ConsumerLabs, NSF, and USP. However, these certifications are difficult to obtain and/or expensive, so many companies choose not to get their products tested by one of these three organizations.
Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.
Protein powders may contain heavy metals in trace amounts, especially those made from plant-based sources. However, recent studies suggest that the amount found in protein powders are not likely to be harmful when consumed in moderation (including daily consumption).
Heavy metals are found in soil and water, which can contaminate food and supplements, including protein powders, but this is only a concern when consumed in excess. Third party tested protein powders can help ensure that the product is below FDA thresholds for heavy metal contamination.
Form
Protein powders are made from a wide variety of sources, including those from plants and animals. Plant-based sources include beans, peas, hemp, soy, nuts, and seeds whereas animal protein powder sources include whey, casein, egg, and collagen. The best source for you will depend on your needs and your dietary preferences.
With the exception of collagen protein, animal sources are complete proteins, meaning they contain all nine essential amino acids, whereas most plant-based proteins are not (pea protein is the exception here and is a complete protein). Studies among athletes suggest that whey protein may support muscle growth and repair better than other sources like soy and casein.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Additives. Many protein powders contain more than just protein. It’s common for them to include added fiber, caffeine, MCT oil, probiotics, digestive enzymes, herbs, vitamins, minerals, antioxidants, or powdered greens. These ingredients may interact with medications or other supplements, and may come with side effects. If you’re considering a protein powder with additional ingredients, talk with a healthcare provider to make sure it’s safe for you.
Sweeteners. Flavored protein powders are typically sweetened either with sugar or an alternative sweetener such as stevia, monk fruit, sucralose, acesulfame-K, or sugar alcohols. Alternative sweeteners may lead to digestive symptoms in some people, especially those with irritable bowel syndrome (IBS).
Food allergens. Some protein powders contain allergens such as egg, soy, wheat, dairy, peanuts, or tree nuts. If you have a food allergy, carefully review ingredient lists to make sure it’s a safe choice for you.
Performance Enhancers. Protein powders that are marketed towards athletes for muscle building may include ergogenic aids or performance enhancers like creatine, BCAAs, glutamine, DHEA, and more. The research to support these is limited and in some cases they may not be recommended. For more on individual performance enhancers, refer to the NIH Office of Dietary Supplements review of supplements for performance.
In general, simpler may be better. “I prefer protein powders with minimal ingredients. For instance, you can purchase a protein powder that is just made from pea protein. You can find the same for hemp protein powder and egg white protein powder,” says Amy Gorin MS, RDN.
Protein Powders Dosage
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.
The DRI (Daily Recommended Intake) for protein as defined by The Food and Nutrition Board of the Institute of Medicine is 0.8 grams per kilogram of body weight for healthy adults. For reference, that’s 55 grams per day for an adult weighing 150 pounds. However, that number has recently been called into question, as it may not be enough for aging adults to maintain adequate lean muscle mass for optimal health. In addition, active people as well as pregnant and lactating people may need more—between 1.2 to 2.0g per kilogram of body weight.
That said, it’s always best to get your protein from a variety of food sources as they also contain additional nutrients for optimal health. When including protein powders, consider how much protein is in the rest of your diet, and use it to fill in gaps to meet your total needs. It’s best to spread your protein intake throughout your day, and it’s recommended to consume around 0.3 grams per kilogram of body weight per meal, though exact amounts will vary by individual.
How Much is Too Much?
There is no defined tolerable upper limit (UL) for protein, but it’s not recommended to consume more than the RDA range. Excess protein consumption does not appear to offer any benefits, and significantly overconsuming protein may negatively impact kidney health, even in healthy people.
Consuming too much protein from protein powders may also lead to:
An imbalance diet that doesn’t contain enough fat and carbohydrates for optimal health.
Reduced vitamin and mineral intake of those nutrients commonly found in protein-rich foods.
Risk of consuming heavy metals beyond the safe amount.
The Best Whey Protein Powders, According to a Dietitian
If you consume a balanced diet that includes a variety of protein from whole food sources, you likely do not need to use a whey protein powder . Consuming protein beyond your needs will not result in further muscle gains, especially if you are not pairing it with exercise.
However, if you are not able to meet your protein needs from food alone and do not have a milk allergy, a whey protein powder may come in handy. Since whey protein powders are typically low in carbohydrates and carbohydrates are important for exercise , mix your whey protein into a smoothie with carbohydrate-containing ingredients like milk, bananas, and flavored yogurt. You can also pair your protein shake with a carbohydrate-rich snack, such as yogurt with fruit and granola or a sandwich for a more complete meal and to fully recover from exercise.
We recommend turning to whole food sources of protein as a first means of obtaining protein. Good sources of protein include meat, poultry, fish, eggs, greek yogurt, legumes , tofu, and tempeh.
Given that protein powders are supplements that are minimally regulated by the FDA, the quality of the brand matters even more to ensure a safe product. If you are a competitive athlete, we recommend choosing a protein powder that is third-party tested to avoid accidentally consuming prohibited substances. Examples of third-party testing companies include NSF, USP, and ConsumerLabs.
Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and which dosage to take.
If you are not able to meet your needs through diet alone, our sports dietitians believe that whey protein powders can be a convenient way to boost your intake. Keep in mind that, since whey is derived from milk, it may not be a good choice if you have a milk allergy or sensitivity or follow a vegan diet.
The Academy of Nutrition and Dietetics recommends that athletes obtain around 1.2-2.0 grams of protein per kilogram of bodyweight per day. This higher amount of protein is necessary for building, repairing, and maintaining muscle. Peter Pace, MS RD CSCS CPT says, “Whey protein supplements may have their place in helping humans meet their protein needs for tissue growth and repair, however, they are not a replacement for a diet rich in high-quality whole-food sources of protein.”
Whey protein powder is a high-quality protein source that can help fill protein gaps, especially for athletes and other very active individuals. Whey protein contains all of the essential amino acids , the building blocks of protein our bodies do not produce on their own. It is also typically easily digested when compared to other protein sources.
Form of protein: Non animal whey protein isolate | Protein : 20 g | Leucine: 21. g | Total fat: 0.5 g | Calcium : 0 mg | To use: Mix 1 packet into 12 oz liquid of choice
It is important to note that, since this whey is molecularly identical to conventional whey, it is not suitable if you have a milk allergy. It is, however, lactose-free, so it is suitable for those who are lactose intolerant.
Natreve Mooless powder comes in individual packets, making it easy to take with you on the go. Each packet provides 20 grams of whey protein isolate and 2.1 grams of leucine per serving. Mooless protein also comes in a variety of delicious flavors, including chocolate fudge brownie, cookies & cream, vanilla bean cupcake, and strawberry shortcake and can easily be added to your favorite smoothie or other liquid of choice. It is sweetened with stevia and monk fruit, which may or may suit your taste preferences and dietary habits.
If you are a plant-based eater, you might be interested in Natreve’s Mooless Animal Free Whey Protein Powder. This whey protein powder is made completely without animals—instead, they rely on a fermentation process using a copy of DNA corresponding to cow’s milk protein. The resulting product is molecularly identical to whey protein. As an added bonus, Natreve states that compared to conventional whey protein powder, this powder involves less water consumption, energy use, and greenhouse gas emissions.
Form of protein: Whey protein isolate | Protein : 28 g | Leucine: Not listed | Total fat: 1 g | Calcium : 95 mg | To use: Mix 1 scoop into 10 oz liquid of choice
As an added bonus, this powder contains an organic greens blend of kale, broccoli, and spinach. It does contain inulin , a prebiotic fiber that may be beneficial for gut health for some, but others may find it difficult to digest.
Collagen powders on their own might not be ideal post-exercise supplements, since collagen is lower in the branched chain amino acids, such as leucine, that are necessary for building muscle. This powder allows you to get a boost of collagen along with the amino acids present in whey.
Natreve is a sustainability-focused wellness company. Its Whey Protein Powder contains whey protein isolate from grass-fed and hormone-free cows. In addition to whey isolate, it contains two grams of marine collagen, which some studies show may support skin elasticity and improve a wrinkled appearance.
Garden of Life does not contain any added sugars and is instead sweetened with organic stevia leaf extract and erythritol , a sugar alcohol. If you are sensitive to caffeine, you should note that this product also contains 12 milligrams of naturally occurring caffeine.
Garden of Life whey protein contains 21 grams of protein, 2.5 grams of fat, and 7 grams of carbohydrates per serving. This slightly higher fat and carbohydrate content may help keep you full, but you should still pair it with carbohydrate rich-foods post-workout. This product also contains 4.7 grams of branched chain amino acids, with 2.2 grams of leucine to help with muscle repair.
Garden of Life Organic Whey protein is a USDA Organic and non-GMO certified protein powder from grass fed and hormone free cows. This protein powder contains whey protein concentrate, which tends to be more affordable than whey isolate.
Contains erythritol, which may cause stomach upset in some
Form of protein: Whey protein isolate | Protein : 20 g | Leucine: 2.5 g | Total fat: 0.5 g | Calcium : Not listed | To use: Mix 1 scoop into 8 oz liquid of choice, smoothies, oatmeal, or other soft foods
BiPro verifies that its powder contains a low-enough level of lactose that those with lactose intolerance won’t experience any symptoms.
BiPro Elite contains 20 grams of protein from whey protein isolate per scoop, along with 2.5 grams of leucine. BiPro oversees the process from start to finish, beginning with milk sourced from cows in Idaho and Minnesota. This whey protein isolate comes in single-serve packets that you can take on the go, or as larger bags that you can keep at home. It is also NSF Certified for Sport, so you can be sure that it contains what it says it contains without harmful contaminants or banned substances.
If you are looking for a delicious protein powder that is still high-quality, consider BiPro Elite Whey Protein Isolate. This protein powder does not contain any added sugars or fillers. It is sweetened with stevia leaf extract and is available in french vanilla, chocolate, or unflavored versions. The manufacturer suggests mixing it with your favorite smoothie or breakfast foods, such as waffles, oatmeal, or yogurt. Adding it to these carbohydrate-rich foods can also be a great way to ensure that you obtain adequate carbohydrates following a workout.
This whey protein comes in single-serve packets, so you can test the powder out before committing to a larger bag. It is certified gluten-free as well as Informed Sport Certified, a certification program that verifies that sports supplements are free from banned substances.
Ascent Native Fuel Whey is free from artificial ingredients and comes in a variety of flavors, including chocolate, chocolate peanut butter, lemon sorbet, vanilla bean, and unflavored. One scoop contains 25 grams of protein with 2.7 grams of leucine to support recovery.
Ascent Native Fuel Whey contains both whey protein concentrate and whey protein isolate, providing a slightly higher (although still quite low) fat and carbohydrate profile. This allows for a smooth product that mixes well and does not cause clumping like some other protein powders.
Form of protein: Whey isolate | Protein : 22 g | Leucine: Not listed | Total fat: 0 g | Calcium : 100 mg | To use: Mix 1 scoop into 6-8 oz liquid of choice
With only two ingredients, Myprotein Unflavored contains 22 grams of protein per scoop. The minimal ingredient list means that mixing this powder with water may result in a thin consistency, but you can easily add this powder to a smoothie to give it the consistency and flavor you like.
Most flavored protein powders contain alternative sweeteners such as stevia or monk fruit to cut down on sugar content, but they come with their own potential drawbacks . Myprotein offers an unflavored version, which does not contain any added sweeteners, sugar alcohols, or fillers. Since it is unflavored, you can also add it to savory dishes such as soups or baked goods such as breads or protein bars.
If you are looking for a whey protein isolate, one of the main drawbacks is that this form of whey tends to be more expensive than other protein powders. Myprotein Impact Whey Isolate offers a quality whey isolate protein at a more affordable price. This protein powder is also verified by ConsumerLab, one of our top third-party testers.
Momentous does also make a Recovery powder with whey protein isolate and 10 grams of carbohydrates, which is still a low amount of carbohydrates but might help you further kickstart post-exercise recovery when paired with a meal. Mix one to two scoops of vanilla or chocolate flavored Momentous Whey Protein into water, smoothies, or another liquid of choice.
One scoop of Momentous Whey Protein provides you with 20 grams of high-quality protein, with 2.3 grams of leucine, the branched chain amino acid important for muscle growth . Leucine consumption should be between one and three grams per meal or snack to optimize muscle protein synthesis. Since this powder is low in carbohydrates, we recommend pairing it with carbohydrate foods for complete recovery.
In particular, we like that Momentous is both NSF Certified for Sport and Informed Sport Certified, so it has undergone third-party testing to ensure that it is not contaminated with any prohibited substances and that it contains what is listed on the label. If you are a competitive athlete, it may be important to choose protein powders with third-party testing.
Momentous Essential Grass-Fed Whey Protein tops our list, because it is high-quality and rigorously third-party tested. Momentous is made with whey isolate, the form of whey that contains 90% protein and little fat or lactose, making it easy to digest. This product also contains ProHydrolase, an enzyme blend designed to enhance digestion and absorption.
Who else recommends it? Healthline and The Strategist both picked Momentous Essential Grass Fed Whey Protein Isolate.
Final Verdict Our top choice for a whey protein powder is Momentous Essential Grass Fed Whey Isolate, because it contains easy-to-digest grass-fed whey protein isolate and is NSF Certified for Sport and Informed Sport Certified.
How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.
It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What to Look for in a Whey Protein
Third-Party Testing
Supplements that are third-party tested are sent to a lab, where they are tested to ensure that they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
Third-party testing does not test to see whether a product is effective or safe for everyone, and it does not ensure that the supplement will not interact with other supplements or medications.
Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
The third-party certifications we trust are: ConsumerLab, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations.
Sometimes products tested by these three companies are more expensive in an effort to offset the cost they pay for certification.
Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of manufacturers and calling them and their testing lab to determine their protocols and decide whether you feel comfortable consuming the supplements.
If you are an athlete engaging in competitive sports, you may prioritize choosing a protein powder that has been third-party tested. While risk is low, protein powders may be contaminated with heavy metals, although that is typically less of a concern with milk-based proteins, such as whey, especially whey isolates. This is possibly due to the processing.
Form
Whey protein powders usually contain whey in three forms, depending on how they have been processed:
Whey concentrate: Whey concentrate contains at least 25% protein, with common amounts being 35%, 55%, and 80% protein. Whey concentrate is slightly higher in fat and lactose.
Whey isolate: Whey isolate is around 90% protein and contains less lactose and fat. Individuals who are lactose intolerant can often safely use whey isolates. However, this is often the more expensive form.
Whey hydrolysate: Whey hydrolysate is whey that has been broken down, so it is easily digested and rapidly absorbed. Non-broken-down whey is already quickly absorbed, so the difference is likely small. This form is also typically more expensive.
The various forms of whey have similar effects on the body, so it is important to consider factors such as lactose intolerance, taste, or price when deciding which may be best for you. When it comes to protein, your total daily intake will be more important than a few grams of difference here or there in your whey supplement.
Ingredients and Potential Interactions
It is essential to read the ingredients list and the nutrition facts panel of a supplement carefully to know which ingredients (and how much of each one) are included, relative to the recommended daily value of each one. Please take the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Whey protein powders differ in their ingredients. Many protein powders contain non-nutritive sweeteners, such as stevia or monk fruit, and some may contain added sugar, vitamins, minerals, herbs, or caffeine. It is important to review nutrition labels to see whether a protein powder contains added ingredients you do not want.
You should not use whey protein if you are taking the medications Albenza, Fosamex, or Levodopa. Whey protein may decrease the amount of medication the body absorbs, lowering its effect. It can also decrease the efficacy of certain antibiotics and bisphosphonates. If you are using medications, you should consult with a healthcare provider before using a whey protein powder.
Whey Protein Dosage
Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.
The Academy of Nutrition and Dietetics and the American College of Sports Medicine recommends that active individuals consume 1.2 to 2.0 grams of protein per kilogram of bodyweight (0.5-0.9 g/lb). Daily protein intake should be spread throughout the day, with the consumption of 20 to 40 grams of protein about every three to four hours, along with adequate carbohydrate and overall calorie consumption.
While there are no official recommendations for whey protein powder dosage, it is typically taken in doses of around 20 to 30 grams, which is similar to the amount of protein found in three to four ounces of meat, poultry, or fish. You should follow the directions provided on your protein powder of choice to determine proper dosage.
How Much Is Too Much?
High doses of whey protein can lead to side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headaches. Consuming protein beyond your needs will not result in extra muscle gain.
If you are allergic to milk or have a lactose intolerance, you may want to avoid whey protein powders, although some people with lactose intolerance do well with whey isolate. While rare, allergic reactions to whey protein supplements have also occurred in a few individuals who did not have an allergy to milk.
Frequently Asked Questions Does whey protein have lactose or gluten? Whey protein contains small amounts of lactose. Whey protein isolate is lower in lactose than whey protein concentrate, so you will likely be able to tolerate whey isolate if you are lactose intolerant. Whey protein in its pure form does not contain gluten, but it may be found in gluten-containing sports products. Some whey protein powders may also be produced in facilities that manufacture gluten-containing products, so there may be risk of cross contamination unless the product is labeled gluten-free.
Does whey protein cause acne? There is not a good deal of research on the connection between whey protein and acne. However, some studies suggest that high doses of whey may cause acne in some individuals.
Is whey protein vegan? Whey protein is derived from milk, so it is not vegan. If you are looking for a vegan protein powder, you might consider powders made from pea protein, hemp protein, or soy protein.
Does whey protein powder have calcium? Whey protein powders contain some calcium, an important mineral for active individuals. Most whey protein powders list the amount of calcium along with the percentage of the daily value. Our top choice, Momentous, contains 90 milligrams of calcium per scoop, or 7% of the daily value. It should therefore not be your only source of calcium. Other foods that contain calcium include yogurt, dark leafy greens, and tofu.
How do I use whey protein powder? Whey protein powder can be added to liquids such as smoothies or water, or mixed into soft foods or baked goods such as oatmeal, pancakes, waffles, or muffins. Follow the instructions on your powder of choice for dosage instructions.
Why Trust Verywell Fit
Tamar Kane, MS, RD is a registered dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.
Tamar has a master's degree in nutrition and exercise physiology from teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and well-being.
