What are the best types of protein powders?
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About protein powder Although the Recommended Dietary Allowance for protein in the general population is about 0.35 grams (g) of protein per pound (lb) of body weight, those who are active may benefit from a higher protein intake. The American College of Sports Medicine recommends roughly 0.5–0.9 g of protein per lb of body weight for those who are physically active. People should aim to get sufficient protein from their diet, but this can sometimes be difficult due to dietary restrictions or costs. Therefore, protein powder supplementation may be a suitable alternative to help people reach their nutritional goals. The most suitable protein powder for each individual will vary, as people will need to consider their health goals and any dietary restrictions they have. The makers of protein powders isolate the protein in foods to make a nutritional powder. Some of the most popular variants include milk proteins and plant proteins, which are ideal for vegans. Some manufacturers may also use egg protein. People who choose milk proteins can choose from two primary milk derivatives: whey and casein . Whey protein is a fast digesting protein that the body can quickly absorb. This means that it is a suitable protein source for a pre- or post-workout snack. Casein takes longer to digest , so people may prefer to use casein before fasting or going to sleep. Whey protein is also typically available in three formats : whey protein concentrate (WPC)
whey protein isolate (WPI)
whey protein hydrolysate (WPH) Each type undergoes a different manufacturing process to determine its protein concentration and attributes: WPC: This form is the least processed and also usually the cheapest. It contains roughly 29–89% of protein and other nutrients, such as fats and carbohydrates.
This form is the least processed and also usually the cheapest. It contains roughly 29–89% of protein and other nutrients, such as fats and carbohydrates. WPI: This form has a slightly higher protein content, at about 90%, and it contains far fewer carbohydrates and fats. It requires additional processing and tends to be more expensive.
This form has a slightly higher protein content, at about 90%, and it contains far fewer carbohydrates and fats. It requires additional processing and tends to be more expensive. WPH: This type is the most processed form and is “predigested,” meaning that it has undergone partial hydrolysis. This means that it is easier for the body to digest and use. Plant proteins such as hemp protein and pea protein are options for vegans, people with lactose intolerance, and those whose bodies do not digest milk protein well. However, plant protein powders may not be complete by themselves, meaning that they may not contain all nine essential amino acids. A 2019 review notes that manufacturers can make plant protein higher in quality by either blending or supplementing them with other protein sources to create a complete protein profile. The Food and Drug Administration (FDA) does not regulate dietary supplements such as protein powders as strictly as pharmaceuticals. Therefore, it is the responsibility of the manufacturers to evaluate product safety and label them accordingly. An analysis by the Clean Label Project suggests that some protein powders may contain high concentrations of harmful metals. Therefore, it may be advisable for people to investigate what the manufacturers do to reduce contamination and whether or not the product has undergone third party testing.
Whey protein powders Some whey protein powder options include: MyProtein Impact Whey Protein MyProtein is a British company that has recently started supplying protein supplements to the United States. This product is a whey protein concentrate. It contains 19 g of protein per serving, and each serving contains 100 calories. It is available in a wide variety of flavors, such as vanilla, s’mores, and birthday cake. The brand also states that the protein received a grade A ranking by independent tester Labdoor for both quality and value. Per 25-g serving (one scoop): Calories 100 Protein 19 g Total fat 1 g Cholesterol 65 milligrams (mg) Sodium 40 mg Total carbohydrate 3 g Cost around $35 for 2.2 lb SHOP NOW BiPro BOLD Whey + Milk Protein Isolate This offering from BiPro is a whey isolate protein powder. It contains 23 g of protein per serving, and the company suggests that it is easily digestible and helps people feel fuller for longer. BiPro Bold products are lactose-, gluten-, and hormone-free. They also include a prebiotic fiber, which the company says may help promote a healthy gut. This product is currently available in four flavors: Boldly Bare, Creamy Vanilla, Chocolate Milkshake, and Strawberries & Creme. Per 39-g serving: Calories 160 Protein 23 g Total fat 4 g Cholesterol 5 mg Sodium 130 mg Total carbohydrate 8 g Cost around $30 for 2 lb SHOP NOW Dymatize ISO100 Hydrolyzed This offering from Dymatize is a combination of hydrolyzed whey protein isolate and whey protein isolate. The brand claims that its award winning product is the world’s best selling isolate. This protein powder contains 25 g of whey protein in each serving and is free from sugar and fat. Each serving contains 116 calories when mixed with water. This product is also gluten-free and suitable for vegetarians. Enzymatic hydrolysis partially breaks the protein powder down. The brand states that this means that it is very easy to digest. The product is available in a variety of flavors, such as fudge brownie, cookies and cream, and birthday cake. Per 30-g serving: Calories 110 Protein 25 g Total fat 0.1 g Sodium 0.26 g Total carbohydrate 2.3 g Cost around $25 for 1.4 lb SHOP NOW
Casein protein powders Casein protein powder options include: Optimum Nutrition Gold Standard 100% Casein This powder contains casein, which means that it is a slower digesting and absorbing protein. The brand suggests that it is a suitable powder to use after exercise, between meals, or before bed to support fullness and muscle recovery. It contains 24 g of protein per serving and includes no artificial flavors, colors, or sweeteners. Dairy-based sources of protein, such as whey and casein, also contain branched-chain amino acids, which may further help recovering muscles. Per 33-g serving (one scoop) of the Creamy Vanilla flavor: Calories 120 Protein 24 g Total fat 0.5 g Cholesterol 15 mg Sodium 260 mg Total carbohydrate 3 g Cost around $36 for 2 lb SHOP NOW
Pea protein powders Pea protein powder options include: Nutrasumma Fermented Pea Protein This product contains fermented pea protein, which may make the product easier to digest. This may make it a good option for people who feel that their bodies do not digest pea protein isolate easily. Each serving of this vegan-friendly offering delivers 20 g of protein, with only 2 g of carbohydrates and no sugars. According to the brand, this product is also free from artificial flavors, sweeteners, and colors. The company also states that it is non-GMO and gluten- and dairy-free. Per 25.6-g serving (one scoop): Calories 100 Protein 20 g Total fat 2 g Sodium 340 mg Total carbohydrate 2 g Cost around $24 for 1.12 lb SHOP NOW
Hemp protein powders Hemp protein powder options include: Sunwarrior Warrior Blend This product offers 19 g of protein per serving. It also contains just 1 g of carbohydrates. In addition to hemp protein, this powder also contains other plant proteins, such as pea and goji berry. The brand suggests that the blend creates a complete and easily digestible protein. The product also contains coconut oil and acacia fiber to add fats and fibers to the mix. The company states that it uses organic and non-GMO ingredients when possible. Per 25-g serving (one scoop): Calories 100 Protein 19 g Total fat 2 g Sodium 264 mg Total carbohydrate 1 g Cost around $36 for 1.65 lb SHOP NOW
Egg protein powders Egg protein powder options include: Naked Egg This egg protein powder offering from Naked Nutrition uses dried egg whites that come from non-GMO chicken eggs laid on U.S. farms. This product is a suitable option for people following a paleo diet. It contains 25 g of protein per serving, and the company says that it processes eggs into a powder in under 1 day to retain the highest nutritional value. Naked Egg products also contain no additives such as sweeteners, flavors, or colors. Per 31-g serving (two scoops): Calories 110 Protein 25 g Total fat 0 g Cholesterol 0 mg Sodium 380 mg Total carbohydrate 2 g Cost around $65 for 3 lb SHOP NOW
Brown rice protein powders Brown rice protein powder options include: Orgain Organic Protein Powder Orgain Organic Protein Powder provides an organic plant-based protein blend that is suitable for a range of different diets. In addition to brown rice, this powder also contains protein from pea and chia seed sources. Each serving delivers 21 g of protein along with 4 g of organic fiber. According to the company, the product includes a complete amino acid profile. It is also vegan-friendly and gluten-, soy-, and lactose-free. Per 36-g serving (two scoops): Calories 140 Protein 21 g Total fat 4.5 g Cholesterol 0 mg Sodium 190 mg Total carbohydrate 7 g Cost around $30 for 1.59 lb SHOP NOW
Possible benefits of protein powders Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. One 2017 review indicates that protein powder supplementation is a safe and convenient method of ingesting high quality dietary protein. Following a high protein diet can help a person build muscle mass, reduce appetite, lose weight, and aid muscle recovery after exercise.
How to use People should always follow the instructions on the packaging. Typically, this will involve taking a scoop of protein powder and mixing it with a liquid to make a protein-rich beverage. Popular mixer options include water, milk, milk alternatives, and yogurt. Some people may also consider blending fruit into the beverage to create a more nutrient dense snack.
Best Protein Powder for Kids: 2022 Reviews and Buying Guide: MomDot
If children are eating a balanced diet that includes a variety of fruits, vegetables, lean meats, and grains, then they should be getting the right amount of protein. But sometimes that’s not always possible. Whether your child is a picky eater or you need a convenient way to add some extra protein to their breakfast, protein powder might be a good choice.
However, if you are looking to add a protein powder to your child’s diet, there are a few things you need to know first. We have picked our favorite powders that are not only full of protein but are also free from any artificial colorings, sweeteners, and things your growing child does not need.
Before you add a protein powder to your child’s diet, keep reading to find out what you need to know to choose the best protein powder for kids, including why protein is important, how much protein your child needs, and more.
DISCLAIMER: Many of the protein powders in this post will be labeled with adult serving sizes. While these products are safe for the whole family, please make sure to adjust accordingly to ensure your child is getting the right amount of protein.
You may also want to check with your child’s doctor before supplementation to see if it’s right for them.
In a Hurry? Here’s Our Top Picks…
Why is Protein Important?
Protein is necessary for every cell in your body. It repairs and builds tissue in your body and is the building block for bones, cartilage, muscle, and skin. It also regulates hormones, is a part of an enzyme for digesting food, and helps carry oxygen through the body.
Like carbohydrates and fat, it is a macronutrient and is something that your body must have in order to survive. Needless to say, protein is crucial for both kids and adults. But more does not equal better.
For more information about protein, check out this short video!
How Much Protein Powder Do Kids Need?
Children need 1 gram of protein for every 1 kilogram of body weight. So for example, if your child weighs 50 pounds, which is 22.6 kilograms, then your child would need 22 grams of protein.
Keep in mind that a protein supplement can have up to 80 grams of protein a serving, which is entirely way too much protein for a child. Choose a nutritional shake that is suitable for your child’s weight.
Things to Watch Out for in Protein Powders
If you choose to give your child a protein powder supplement, here are some things to keep in mind when shopping for one:
Make sure the ingredients list is as short as possible. Look for protein powders that consist mainly of, well, protein. For example, a pea protein powder would list peas or pea protein isolate as an ingredient. If possible, look for organic and non-GMO options. These won’t contain any nasty additives that are unhealthy for your child to consume.
Look for protein powders that consist mainly of, well, protein. For example, a pea protein powder would list peas or pea protein isolate as an ingredient. If possible, look for organic and non-GMO options. These won’t contain any nasty additives that are unhealthy for your child to consume. Stay away from powders with sugar or artificial sweeteners. Artificial anything isn’t good for kids, so aim to find a natural option.
Artificial anything isn’t good for kids, so aim to find a natural option. Look for protein powders with a “GMP” label on them. GMP stands for Good Manufacturing Practices and means that the protein powder was produced in a facility that discloses all the ingredients in the protein powder because it follows the best industry practices.
GMP stands for Good Manufacturing Practices and means that the protein powder was produced in a facility that discloses all the ingredients in the protein powder because it follows the best industry practices. Be sure to check the serving size and how much protein one serving contains. Know how much protein your child needs and be sure to not exceed that amount.
Top 10 Picks for Protein Powder for Kids
Whether you have a picky eater who won’t eat high-protein foods, or you are looking to give your child a nutritional boost, check out these top protein powders for kids. We looked for protein powders that contain ingredients that aren’t harmful to kids’ growing bodies.
DISCLAIMER: Many of the protein powders on this list will be labeled with adult serving sizes. Make sure to adjust accordingly to ensure your child is getting the right amount of protein.
So let’s find out what powders made the cut!
1. Source Organic Premium Pea Protein Isolate
The ingredients are as simple as the packaging. It contains only 1 ingredient— organic yellow pea protein isolate.
It is gluten-, soy- and dairy-free as well as suitable for vegans and vegetarians. It has no sugar, no preservatives, no artificial anything. Just simple clean protein.
It is strongly suggested you mix it into a fruit smoothie or juice, as the flavor might not be loved by kids. The flavor isn’t strong, but not pleasant on its own. However, it easily mixes into drinks and smoothies without clumping.
Likes
Organic, gluten-free, dairy-free, and soy-free.
Suitable for vegans and vegetarians.
Only 1 ingredient.
Blends easily into smoothies and drinks.
Dislikes
Expensive.
Must be mixed into a fruit smoothie or drink for the best flavor.
2. Grass-Fed Whey Protein Isolate
Grass Fed Whey Protein Powder Isolate - Unflavored - Low... PREMIUM PROTEIN POWDER - Our grass fed...
MADE THE RIGHT WAY - Our pure whey...
28g PROTEIN - Each serving gives you 28...
ONLY 2 INGREDIENTS - Our ingredient list...
EASY TO DIGEST – Simple ingredients...
This unflavored protein powder contains just 2 ingredients: whey protein isolate and less than 1 percent of non-GMO sunflower lecithin. That’s it.
This whey protein isolate is made from milk from hormone-free grass-fed cows. Kids will not only get a healthy dose of protein but calcium and vitamin A as well.
The powder mixes easily into your kid’s favorite smoothie or drink and can be added to your kid’s favorite recipes like pancakes. Since it is unflavored, it is more versatile than other protein powders.
Likes
Only two ingredients! No sugars, sweeteners, or preservatives!
Gluten-free and non-GMO.
Unflavored making it versatile to put in virtually any drink, smoothie, or food.
Made from milk from grass-fed hormone-free cows.
Dislikes
Takes a while to mix into drinks.
3. Bare Necessities Kids Shake Vanilla Bear
Bare Necessities Kids Nutritional Protein Shake. Dairy Free,... Great tasting clean nutrition for kids!...
Bare Necessities kids shake is gluten,...
Bare Necessities shakes are 3rd party...
11 vitamins including methylated B9 and...
10g of easy to digest pea and collagen...
Kids not only love the taste, but you’ll love the fact that it contains no artificial sweeteners, colorings, or preservatives. It also includes 11 vitamins and 5 grams of fiber.
This protein powder features pea protein and collagen protein. It does contain 5 grams of coconut palm sugar but is gluten-, dairy- and soy-free. All ingredients are organic and do not contain any GMOs.
One scoop will provide 10 grams of protein and can be easily mixed in smoothies, yogurt, or in dairy-free milk of choice.
Likes
Kids love the vanilla taste!
All organic and non-GMO ingredients.
No artificial sweeteners, colors or preservatives.
10 grams of protein per serving.
Gluten-, dairy- and soy-free.
Suitable for kids ages 2 and up.
Dislikes
On the expensive side.
4. Orgain Organic Plant-Based Vanilla Protein Powder
One serving of this protein powder will give you 21 grams of plant-based protein that comes from peas, brown rice, and chia seeds. And with zero sugars, it is a healthy protein powder choice for kids and even yourself.
This organic protein powder is soy-free, gluten-free, and vegan. It contains no GMOs and is naturally sweetened with stevia. It also is a good source of fiber and has 5 grams per serving.
A serving size is 2 scoops, making it easy to cut a serving in half for your child.
Likes
Plant-based protein for peas, brown rice, and chia seeds.
No artificial ingredients
Has 5 grams of fiber in it.
Gluten-free and soy-free.
Contains no sugar. Sweetened by stevia.
Good vanilla taste.
Mixes well into drinks and smoothies.
Dislikes
Might be a little too sweet for some.
5. Garden of Life Raw Organic Protein, Vanilla
If your little one has a sensitive tummy, this particular protein powder has probiotics to make digestion a little easier. It’s also full of vitamins including Vitamin D, Vitamin A, Zinc, Iron, Vitamin E, and more.
The ingredients list might seem a little daunting to look at, but it contains all organic, natural ingredients. The 22 grams of protein per serving comes from a variety of plant-based sources including pea, brown rice, various grains, chia, and others.
It also has a variety of probiotics and enzymes (3 billion CFUs) to help your little one digest this powder. Mixed in water, this protein mix flavor wasn’t a huge hit, but blended into smoothies it worked great.
Likes
No sugar, dairy, or soy.
Vegan-friendly.
Contains probiotics for easy digestion.
Organic and non-GMO.
Contains vitamins such A, D, E, and K
Dislikes
The flavor wasn’t great when mixed in water. Best mixed in smoothies.
6. Optimum Nutrition 100% Whey Protein Powder, Double Rich Chocolate
Optimum Nutrition Gold Standard 100% Whey Protein Powder,... Packaging May Vary - New look, with the...
GOLD STANDARD 100% WHEY BLEND – 24g...
OVER 5G OF BCAAS – help build lean and...
3-4G CARBS, 1-3G SUGAR, AND 1-1.5G FAT,...
INSTANTIZED – improves mixability to...
You don’t need to be looking to increase muscle mass to take this protein powder. This whey protein powder is great for kids. Even the pickiest eater will love the double chocolate flavor all while getting the protein their growing body needs.
One scoop of this powder is packed with 21 grams of protein and only 1 gram of sugar per serving. We don’t love that it does contain some artificial flavor, but for the extra picky eater, this chocolate taste might win them over.
Likes
Packed with protein in one scoop.
Tasty chocolate flavor kids will love.
Only 1 gram of sugar.
Dislikes
Contains artificial flavor.
7. Nutiva Organic Hemp Protein Hi-Fiber Powder
Nutiva USDA Organic Cold-Pressed Raw Hemp Seed Plant Protein... Rich in plant protein, fiber, magnesium,...
Made from raw hemp seed and gently...
Delicious light nutty flavor easily...
Nutiva partners with Canadian farmers to...
Balance of omega 6 Gamma Linoleic Acid...
Looking to add more fiber as well as protein into your child’s diet? Then this protein powder might be the right one for your child. Nutiva Hemp Protein Powder contains 12 grams of fiber and 11 grams of protein per serving.
This is another 1-ingredient wonder, as this protein powder contains no sugar, no preservatives, and no sweetener. Just organic hemp protein. It is also high in zinc, magnesium, and iron.
The only suggestion is to mix well. The blender did a great job of mixing it to avoid the potentially gritty texture.
Likes
Hempseed is sustainably farmed.
High in fiber.
Contains zinc, magnesium, and iron.
Dairy and sugar-free.
Can be added to hot and cold foods and drinks.
Dislikes
Can be gritty so be sure to mix well.
8. Sunwarrior Warrior Blend Protein Powder, Vanilla
Sunwarrior Warrior Blend Organic Protein Powder with BCAAs... Warrior blend nutritional supplements...
Contains electrolytes to keep your body...
This completely raw organic pea protein...
Mix this superfood powder in your...
Warrior blend vegetarian protein powder...
Is your child ready to release their inner warrior? Then check out the Sunwarrior Protein Warrior Blend. This plant-based organic protein powder has what your little warrior’s body needs and none of the artificial stuff it doesn’t!
Just one scoop of this protein powder has 18 grams of plant-based protein. The protein blend consists of pea protein, hemp protein, and goji berry. It contains no sugar but does contain stevia extract for a touch of sweetness.
The vanilla flavor worked especially well in dairy and non-dairy milk as well as smoothies.
Likes
The plant-based protein blend is all-natural and organic.
Taste great in drinks and smoothies.
No sugar or additives.
Vegan- and vegetarian-friendly.
Gluten-, soy- and dairy-free.
Dislikes
Contains more sodium than others on this list.
9. Levels Whey Protein
This is another whey protein that sticks to only two ingredients: whey protein and sunflower lecithin. The whey comes from pasture-raised grass-fed and hormone-free cows.
Each 1-scoop serving contains 25 grams of protein. This protein is unflavored and very versatile and can be put in everything— smoothies, oatmeal, cookies, pancakes, and more.
Likes
Works well in virtually anything— pancakes, cookies, bars, and more.
Packed with protein in just 1 scoop.
No sugar, gluten, or GMOs.
Dislikes
Expensive.
10. Naked Casein
You wouldn’t mind having this protein powder with your kids. Naked Casein contains one ingredient, micellar casein, which means no sugar and no artificial anything.
This casein in this protein powder comes from a farm in the United States. It contains no hormones and is soy-, gluten- and GMO-free. The taste is neutral and worked great when blended into smoothies, but don’t try serving this up in the water. It has a chalky taste.
It mixes well into smoothies and provides a whopping 26 grams of protein per serving, which is 2 scoops.
Likes
Only 1 ingredient!
Serving size can be easily halved.
Non-GMO and gluten- and soy-free.
Dislikes
Expensive.
Chalky taste. Best if mixed in a smoothie.
Frequently Asked Questions
Q: Can my child have too much protein?
A: Yes! Too much protein in your child’s body can make their kidneys work overtime and potentially make kids dehydrated. If using a protein powder supplement for your child, be sure not to give them too much and stay within the recommended range of protein which as previously mentioned is 1 gram of protein for every 2.2 kg of body weight.
Q: My child doesn’t like shakes or smoothies. What else can I put protein powder in?
A: While a go-to for protein powder is to make a protein shake or smoothie, most protein powders are versatile enough to add to many more things! Here are some ideas:
Add a scoop to your child’s yogurt or pudding.
Add it to waffle or pancake batter.
Make protein balls. (Here’s a recipe!)
Add a scoop to cookie or muffin batter for protein-powered treats!
Mix into your child’s oatmeal.
Bottom Line
Choosing the best protein powder for kids along with knowing the correct amount of protein your child needs is essential if you want to add it to their diet. Sticking with a protein powder with as few ingredients as possible and no added sugars or artificial ingredients is key.
For this reason, our top pick is the Source Organic Premium Pea Protein Isolate. It is only 1 ingredient, organic, non-GMO, and suitable for virtually all diets. It mixes well into a variety of smoothies, drinks, and food providing the protein your child’s growing body needs.
A Nutritionist Explains: How to Choose the Right Protein Powder For You
Choosing the right protein powder can be a daunting task; it’s a jungle out there with so many different types, brands, flavors, and additives. The ideal protein powder can vary from person to person, depending on their specific lifestyle and needs, but there are some general guidelines you can follow to sift through the many options at hand.
Protein powders have come a long way since their chalk-like days; collagen powders don’t even have a detectable taste! And as vegetables are increasingly looked to as a good source of protein, there are more plant-based options on the market (good news for vegans!).
Should You Use Protein Powder ? Read On !
Why use a protein powder?
First things first: many people use protein powders for different reasons, but at the end of the day, they’re a great way to ensure that your body gets nourished and satisfied quickly, no matter who you are. Whether you’re trying to lose weight, gain weight, improve athletic performance, build muscle mass, or just seeking overall wellness, the right protein powder just may do the trick.
And if you think that protein powder is best left to muscly gym-going dudes, think again; women may actually benefit from protein powder even more than men do, as many women fall short with daily protein intake in their diets.
The average woman needs around 50 grams of protein each day, with that amount increasing to upwards of 75 grams per day for those in athletic training [source], to prevent muscle loss while trying to lose weight [source] (although this has been shown to have no effect in postmenopausal women [source]), in older age [source], or during pregnancy [source].
To give you an idea of whether you’re meeting that, here’s the protein content of some food-based sources:
3 ounces of chicken: 28 grams
3 ounces of steak: 26 grams
1 egg: 6 grams
3 ounces of salmon or tuna: 22 grams
1/2 cup of beans: 7 to 11 grams
1/2 cup of quinoa: 4 grams
1/2 cup of peas: 4 grams
1/2 cup of spinach: 3 grams
1 ounce of nuts or seeds: 4 to 9 grams
6 ounces of Greek yogurt: 18 grams
1 ounce of part-skim cheese: 7 ounces
Most people don’t need protein powder, but if you’re consistently falling short on your protein intake, are active or exercise a lot, or need an on-the-go protein option, protein powder can be great to keep on hand.
3 Types of Protein Powder
1 . Whey Protein Powder
Whey, which comes from cow’s milk, is one of the best for daily use. It contains all of the essential amino acids and is easily digested and used by our bodies. Even those who are lactose intolerant can usually digest a whey protein isolate powder without any problems.
Whey protein concentrate is about 30–80% protein content, while whey protein isolate is further processed to remove all fat and carbohydrates. Whey protein hydrolysate (WPH) is processed even more, making it easier to digest and less prone to provoke allergies. WPH is also what you’ll find in infant formula.
You’ve probably seen muscly dudes at the gym or the health-food store stocking up on whey protein. Whey has been shown to be no more effective than other protein powders in stimulating muscle protein synthesis [source], which means it helps form lean muscle and revs up your metabolism.
Studies have also shown that it can help reduce body fat [source]. Look for a whey protein powder with at least 50% protein.
Try: NAKED WHEY | Tera’s Whey Organic Whey Protein | Legion Whey+
2 . Casein Protein Powder
Casein is another protein that comes from cow’s milk, and, like whey, it contains all of the essential amino acids that your body needs. Casein is digested more slowly, which means it can be used throughout the day and can keep you feeling full and satisfied.
The amino acids don’t break down as much with casein powder, keeping you full and energized for longer. While whey is ideal for right before or after a workout, you’ll still need to consume some protein an hour or so after taking it. Casein is ideal when you know you won’t eat for a while.
You can also combine casein and whey protein powders (or keep both on hand) to complement each other. Egg albumin is another slow-release protein that can be taken throughout the day, but it’s not as commonly used as casein or whey.
Try: Optimum Nutrition 100% Casein Protein | Muscle Feast Micellar Casein | Dymatize Elite 100% Micellar Casein
3 . Plant-Based Protein Powder
Soy, rice, pea, and hemp plant-based protein powders are also becoming more popular, as not everyone wants or needs a milk-derived protein powder. Research has shown no difference between plant and animal protein sources for supplementation in exercise [source].
Brown rice protein is a good choice for vegans or those who can’t tolerate dairy products. It helps with digestion and contains most of the benefits that whey has to offer, and it’s 100% plant-based and gluten-free.
Soy protein is another common choice for a plant-based protein. It’s digested quickly and efficiently by the body and contains all of the essential amino acids, unlike some other plant sources.
Hemp protein is 100% plant-based and, in addition to being a good source of protein, it’s also rich in omega-3 fatty acids.
Often, these will include sprouted ingredients and whole foods like quinoa, millet, spirulina, and chia. (If you’re gluten-free, make sure to check what grains are used.) PopSugar has a roundup of plant-based protein powders.
Try: Navitas Organic Hemp Powder | Vega Sport Premium Protein Vanilla | PlantFusion Complete Protein Vanilla Bean | Orgain Organic Plant-Based Protein
How to Choose Protein Powder
Once you’ve selected the best protein supplement for you, it’s important to give the ingredient list a thorough read. Many protein powders are packed with sugar in an effort to make them more flavorful, and these tend to pack a heck of a calorific punch, which often negates the purpose of using a healthy protein powder in the first place.
If sugar or another sweetener is one of the first ingredients, move on to another brand. Also, keep an eye open for bulking ingredients and fillers such as apple fiber, maltodextrin, or cellulose, which just get in the way of what you really want: protein.
What to look for in your protein powder :
A complete amino acid profile in every serving to support tissue repair and lean muscle formation, promote collagen development for healthy skin, and increase metabolism
Organic and ethically sourced ingredients
No sweeteners , junk, or fillers
Something that tastes great
Protein Powder Recipes
The easiest way is to use it is in a smoothie, but you can also add it to baked goods, oatmeal, energy balls, homemade ice cream, pancakes, or waffles. Some recipes to try:
Big Batch Pina Colada Green Smoothie
Add it to: Overnight Oats
Mixed Berry Protein Smoothie
Green Tea Protein Chocolate Cups
Loaded Overnight Muesli
This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow’s medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.
