What to Consider When Choosing a Protein Powder (Plus Our 5 Top Picks!)
Consider your goals and dietary preferences when picking out a protein powder. Image Credit: vovashevchuk/iStock/GettyImages
While it's best to try and get your protein from food (rather than from supplements and powders), sometimes we fall short in our diets due to hectic, on-the-go schedules or intense training sessions. In those cases, protein powder can help to boost your protein consumption to the correct level.
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If you're searching for a high-quality protein powder and struggling to decipher the difference between the overwhelming number of options on the market, it's a good idea to do research and read the labels.
Some higher-quality protein powders deliver all the nutrients you need and help your muscles to recover from exercise or simply help you boost your daily protein intake, while others lack quality, purity and even taste.
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Read on to learn what to look for when purchasing a protein powder, and to see some suggestions of high quality protein powders.
Whey Protein
Whey is the watery liquid extracted from milk as a result of cheese manufacturing. (Remember curds and whey?) According to Sports Nutrition: A Practice Manual for Professionals, whey is a high quality protein based on its protein digestibility corrected amino acid score.
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In other words, whey contains very high concentrations of essential amino acids, which are indispensable when it comes to stimulating muscle protein synthesis. Whey is also rapidly digested but because the uptake of whey is so quick, it shouldn't be your only protein source.
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Whey Protein Concentrate vs. Isolate vs. Hydrolysates
Whey protein is available in the following forms:
Whey protein concentrate: approximately 80 percent of calories come from protein, although the amount of protein can vary from 25 to 89 percent
approximately 80 percent of calories come from protein, although the amount of protein can vary from 25 to 89 percent Whey protein isolate: greater than 90 percent of the calories come from protein
greater than 90 percent of the calories come from protein Whey protein hydrolysates: greater than 90 percent of the calories come from protein
Whey protein isolate has a higher protein content and lower lactose content compared to whey protein concentrate. And protein concentrates are generally less "pure" than isolates, in that they have more carbohydrates and non-protein components than isolates do.
This doesn't mean concentrates are of lesser quality or value. In some instances, athletes need carbs in addition to protein to help with recovering from a hard workout.
Hydrolyzed Protein
Hydrolyzed protein (or protein hydrolysate) is a protein that has been subjected to the process of hydrolysis and thus broken down into small chains known as peptides and individual amino acids. Typically, more than 90 percent of the calories come from protein.
This type of protein is considered to be easily absorbed and also denatured the protein's natural structure is altered). Because it is denatured, it may be considered hypoallergenic or else reduces the risk of allergic reactions. Hydrolyzed whey protein can often be found in infant formulas, sports nutrition products and medical nutrition products.
Bottom line: While hydrolyzed protein is rapidly digested, so is intact whey protein and unless you have a medical need (such as a compromised digestive tract), there's little need for a hydrolyzed-only protein and it may not be worth the additional cost.
Casein Protein
Like whey, casein comes from milk, but is found in the semisolid form commonly referred to as curds. But unlike whey, casein is slowly digested and raises plasma amino acid levels in a more gradual and sustained way versus whey protein.
It's better at stimulating longer-term protein synthesis and reducing muscle protein breakdown. Like whey, casein offers many nutritional advantages. And it's often found in protein supplements that use blends of protein rather than found on its own.
Egg White Protein
Just as egg whites reign as one of the top foods for leaning out and building muscle, egg white protein powders are a high quality powder supplement source and a great option for anyone avoiding dairy, soy or gluten.
The taste may be more difficult to swallow compared to other protein sources but flavored powders or mixing with fruits or vegetables in a smoothie typically masks the egg taste.
Vegan Protein Sources: Soy, Pea, Rice and Flax
One of the few vegetable-based sources of complete protein (that is, containing all essential amino acids), soy protein is not digested quickly or slowly; it's right in the middle. It's also lactose and gluten-free for those with intolerances or sensitivities. If you're concerned about GMOs, opt for an organic or non-GMO soy protein powder option.
Pea protein is another good source of the amino acid arginine and consumers can often find pea protein, rice protein and hemp protein in vegetarian or vegan protein supplements. Look for a blend of these or others including flaxseeds, quinoa, millet and lentils, which will provide a more complete profile of vitamins, fats and proteins as well as a boost of fiber.
Bottom line: Soy is a complete protein that is easy to digest. Other plant sources from grains, beans and seeds also make a great choice for vegetarian and vegan athletes looking to boost their protein intake.
How to Choose the Protein Powder That’s Best for You
Still confused as to which one is best for you? Abbott Nutrition senior research scientist and dietitian Steve Hertzler, PhD, notes that in his experience, people spend way too much time worrying about hydrolysates versus intact protein, casein versus whey, concentrates versus isolates and peptides versus intact protein.
For people with a healthy intestine (which includes the vast majority of protein supplement users), these issues are of minor importance. Rather than focusing on the exact type of protein, Hertzler says, consumers should instead focus on eating 15 to 45 grams of high quality protein every three or four hours and selecting one that fits your lifestyle diet and exercise activity.
Hertzler notes that there simply is not enough science to say that a particular athlete in one sport should consume one kind of protein, while another athlete in a different sport should consume another.
Don't grab the protein powder that simply provides the most grams of protein for your buck, as the quality of protein powders varies greatly. Start with the ingredients first — if it's a long laundry list you can you probably do better to choose another. There are more products popping up in the market these days with less fillers and additives.
Another tip that Hertzler offers: Look for a protein that is tested for purity and quality (so you'll know that you're getting what you expect based on the label and ingredients and that there are no additives or other surprises). Consumers can look for a product that is checked for banned substances and has label claims verified via a National Science Foundation type of certification.
Best Whey Protein 2022: MH Best on Test
When you're looking for whey protein, navigating the immense world of training supplements is no mean feat. Choosing the right supplement and the right whey protein for your routine, training or sport can be dependent on a range of variables: budget, goals, taste, mixability, safety, ingredients, certifications, nutrition, macronutrients and much more.
With so many products to choose from, it's easy to get lost in the confusing world that is sports nutrition, especially when you're trying to find the best whey protein. After all, if you've been training hard, sticking to a diligent diet plan and watching your macros, you want to make sure that your go-to whey protein is doing the hard work for you, by help you build muscle quicker and more efficiently.
Which is why you're here, right? Exactly. Below, Men's Health got to grips a cohort of the most popular – and wallet-friendly – whey proteins on the market, including , , , , , Cellucor, , any many more. But first, a little refresher...
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What Should I Be Looking for In Whey Protein?
Before you part with your hard-earned cash, it's important to understand what it is you are buying, and, most importantly, what to look for when you're looking for the best whey protein.
After all, what's the point in sifting through the digital aisles of of your go-to sports retailers and parting with your hard-earned cash, when you don't know what you're investing in? It's cash worth parting with, as research suggests that whey protein, when partnered with regular resistance training, can help the user maintain lean mass while increasing strength all over the body. Below, we line up everything you need to know about when it comes to shopping for whey protein. Consider this your inside scoop.
Why Whey Protein?
Milk contains two main types of protein: whey and casein. Whey is found in the watery portion of milk. Whey protein is a mixture of proteins isolate from whey and is considered a complete protein. In other words, it contains all 9 essential amino acids.
As you know, the body can't produce these amino acids, which is why a well-rounded diet (or supplement) is so important for muscle gain. Whey protein generally contains low levels of fat and carbohydrates (lactose) which helps minimise gut distress. Research has even shown it can play a pivotal role in weight-loss.
There are three types of whey protein that you need to know
Whey protein concentrate: WPC contains more nutrients than any other type of way, due to the way it's manufactured
Whey protein isolate: Isolate is usually quicker to digest than WPC or WPH (below) and is generally more suitable for people with lactose intolerance. Most of the fat and carbohydrate content has been removed.
Whey protein hydrolysate: 'Hydro whey' to some, WPH is designed to break down proteins into a state that makes them easier for your body to absorb.
One of the most received questions Men's Health receives is — when should I take whey protein? We answer below Bebenjy Getty Images
So, How Much Whey Protein Do I Need?
Your age, goals and weight are just a few factors that'll determine how much protein you will need to build muscle. Not sure how much is enough? Our complete guide to protein will help.
It's worth noting here, however, that the majority of your protein intake, and macronutrients in general, should come from your diet. Supplements are there to do just that: supplement. Real foods, for example, contain more nutrients, fibre and minerals and are far easier to digest.
Understood. When Should I Use Whey Protein?
Your muscles' ability to absorb nutrients can be most receptive in the hour immediately after your workout. That's not to say chugging down a shake a couple of hours later won't work, far from it, but if you can, get that shake down as soon as possible and then get on with your life and real foods.
At this point, you'll recall a similar theory when it comes to whey protein. It goes a little like this: “The idea that you can build muscle faster this way came from research in the early 2000s, which showed that muscle protein synthesis – the mechanism by which you build mass – was stimulated by consuming whey protein within an hour of finishing a workout,” explains sports dietitian Rick Miller. “But the benefits that scientists found were so small that they would barely be noticeable over a 10-year period.”
"Following a tough session, the rate of protein synthesis will remain raised for 24 hours,” Miller says. “During that time, your body will be sensitised to protein and will automatically build muscle.” Not bad, right? Without further ado, here's our first draft pick of the best whey protein.
Hydro Whey Hydrolised Whey Protein Isolate Optimum Nutrition £85.56 SHOP NOW
Optimum Nutrition Hydro Whey Protein Isolate
Per 39g serving: 30g protein, 3g carbohydrates, 1g fat, 140kcal
As ON's "most advanced whey protein", the Hydro Whey Protein Isolate comes with a whopping 30g of protein per scoop — 10g more than other brands. ON claim that the process in which this whey protein is made helps the body absorb it faster, with added BCAAs.
Nutrition Elite 100% Whey Protein, Chocolate Fudge, 2100 g Dymatize £106.00 SHOP NOW
Dymatize Nutrition Elite Whey Protein
Per 35g serving: 25g protein, 2.1g carbohydrates, 2.2g fat, 132kcal
With a slightly lower protein counter and higher carbohydrate count, some guys will disregard Dymatize's Elite Whey Protein. It could be a bad move as, when mixed with milk, it changes to a consistency that's not too dissimilar to a milkshake. With flavours like chocolate fudge, cookies and cream, banana, vanilla and strawberry, it's a gamechanger when it comes to flavour.
Pure Whey Isolate Bulk £11.19 Shop Here
Bulk Pure Whey Isolate 90
Per 30g serving: 27g protein, 1g carbohydrates, 1g fat
Containing a whopping 27g of protein per scoop, Bulk's Whey Isolate is hard to beat when it comes to upping your macro intake on the regular. Loaded with five-star reviews, this whey protein is a customer favourite, as whey protein isolates are far higher in protein due to an increased production process. Bulk also provides quick delivery and a range of flavours including chocolate, chocolate peanut, chocolate orange, banana, strawberry, salted caramel, vanilla and white chocolate. Not bad.
Instant Whey Pro Protein Powder Reflex Nutrition £49.22 Shop Here
Reflex Nutrition Instant Whey Pro Protein Powder
Per 25g serving: 90kcal, 20g protein, 1.1g carbohydrates, 0.5g fat
This is Reflex Nutrition's flagship whey protein powder, and has been for nearly two decades, made from whey protein concentrates and isolates as well as milk protein concentrate. The whey protein is also hormone and antibiotic free, as it's made from the milk of grass-fed cows, making it richer in omega-3 fatty acids and high in CLA. Handily, it's also suitable for vegetarians.
THE Whey™ Myprotein Myprotein £32.99 SHOP NOW
MyProtein – The Whey
Per 29g serving: 114kcal, 25g protein, 1.8g carbohydrates, 0.55g fat
MH opted for the chocolate flavouring of MP’s new thewhey protein. Naturally, there are other flavours – from Decadent Milk Chocolate to Salted Caramel – but we went with the likely choice. Packing 25g of protein per 29g serving, it mixes well with no signs of remaining lumps which makes for a welcome post-workout shake that tastes richer (and, admittedly, more genuine) than a lot of competing brands. The 6.5g of BCAAs per serving are a welcome boost, which will aid muscle repair.
Optimum Nutrition Gold Standard 100% Whey Powder Optimum Nutrition Holland & Barrett £50.00 SHOP NOW
Optimum Nutrition: Gold Standard Whey Protein
Per 30.4g serving: 113kcal, 23.9g protein, 1.8g carbohydrates, 1.1g fat
As the go-to whey protein for many, Optimum Nutrition’s Whey Protein could be considered as a safe bet. But, how does it stack up? The varieties are all fairly predictable – strawberry, vanilla and chocolate – so no easy win there. However, the taste of each is as close as you’ll get without actually slurping a post-gym milkshake (or cake). Be careful with your water though, anything more than 250ml per 30g serving (which packs around 24g of protein) will rapidly diminish flavour – quicker than most.
There's a reason why this is one of the world's most-favoured wheys and is an ideal all-rounder, especially for those looking for something simple and effective for a reasonable price.
Science in Sport| Whey Protein Powder| Whey Protein Shake| Recovery| High protein| Low sugar| 1kg| 33 servings| Chocolate flavour| Science in Sport £24.99 SHOP NOW
SiS Whey Protein
Per 30g scoop: 117kcal, 22g protein, 1.8g carbohydrates, 2.3g fat
This whey protein product is ideal for those who take their post-workout recovery seriously. Its taste is sweet, but not sickly, and it mixes well with both water and milk. It packs a punch too, containing 22g of protein and only 1.8g of carbohydrates per 30g serving and 2.3g of fat, helping support lean muscle growth while letting sore muscles recover optimally.
High in protein, high in BCAAs and low in fat, this Informed Sport Registered product – triple tested to ensure user confidence – is a sure-fire way to help promote protein synthesis.
Max Whey Protein Powder 480g Pack maximuscle £16.00 Shop Here
MaxiMuscle Promax
Per 42g serving: 154kcal, 30g protein, 2.5g carbohydrate, 2.4g fat
Sustain & Rebuild is perfect for anyone after a no-frills whey powder. The inclusion of multiple BCAAs helps build muscle more efficiently than leucine on its own, while the packaging has clear and simple guidelines making this powder perfect for first-timers. The chocolate taste is sweet without being cloying, but benefits from mixing with milk instead of the suggested water.
A high protein count, a more complete BCAA profile and a great taste makes this product a solid first-time buy without restricting itself to gym newbies. A quality powder ideal for general use.
Bio-Synergy Whey Hey Elite Vanilla Protein Blend Bio-Synergy £34.63 SHOP NOW
Bio-Synergy Whey Hey
Per 35g serving: 108kcal, 21.45g protein, 7.22g carbohydrates, 1.75g fat
Offering up a solid 21.4g of protein per 35g serving, Bio Synergy Whey Hey offers a decent extra dose of protein to any diet. The flavour is for coffee lovers; think coffee cake. Straight off the bat, it tastes great with water, but add some milk or even coconut water and you get an extra shot of creaminess without a sickly flavour. It mixes well too, even when stirred into yoghurt of porridge.
It's also enriched with BCAAs, is gluten-free and has only 108 calories per serving. A well balanced powder from Bio Synergy that mixes well and tastes great, if you like coffee. It’s caffeine-free though.
Applied Nutrition ISO XP 100% Pure Whey Protein Isolate Powder with BCAAs | Zero Sugar, Zero Fat, Soy Free, Gluten Free, 2kg - 80 Servings (Chocolate Dessert) Applied Nutrition £59.99 SHOP NOW
Applied Nutrition ISO XP 100% Whey Protein Isolate
Per 25g serving: 89kcal, 22.5g protein, 0g carbohydrates, 0g fat
Packing 22.5g of muscle-building whey protein, Applied Nutrition ISO XP houses a scoop that packs more protein, and better flavours, than the brand has offered before. With zero sugar, carbs or fat, it's ideal for those watching their calorie intake, plus each serve is loaded with 5.5g of BCAAs Whether you're a gym rookie, seasoned CrossFit zealout or an all-star squat rack regular, this slots well into your diet, mixing well with water or milk.
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What are some recommended protein powders?
What are some recommended protein powders?
Here are some great protein powder brands we recommend here at the Fit Father Project:
Best protein powders:
Whey or Vegan Protein + Superfoods, Vitamins, Minerals: Fit Father SuperFuel We designed this protein to be the best all-purpose protein shake for you to use in your morning fat-burning shakes - or anytime you need a quick meal replacement shake on the go. We built SuperFuel from premium-quality cold-filtered whey or natural vegan blend protein sources, while including over 40 vitamins, minerals, and superfoods to energize your body and help you recover from your workouts. If you do choose to purchase our Fit Father SuperFuel, we include our Fit Father Shake Guide Recipes book (Normally: $19.99 / FREE for you) that hands you 20+ recipes using SuperFuel for both fat-burning and muscle-building shakes. Here's where to buy => UPDATE! FFP Chocolate SuperFuel has been upgraded with a new improved taste and the addition of Creatine, Tart Cherry Extract, and Betaine! (Vanilla/Vegan remain unchanged. And if looking for Chocolate without the new additions, check out our equally delicious and effective FMP SuperFuel-perfectly safe and healthy for a man to consume).
Fit Father SuperFuel Pure Whey Powder (No Vitamins & Superfoods): BodyLogix (2-4lb bottles available)
BodyLogix (2-4lb bottles available) Dr. A's Notes: This is a clean product that has 0 artificial sweeteners, flavors, or colors and only uses 1 natural sweetener (stevia). Additionally it is Gluten-Free, Non-GMO, and is sourced from grass-fed cows.
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Pure Whey Powder (No Vitamins & Superfoods): Ascent Native Fuel Whey Protein Powder (2-4lb bottles available) Dr. A's Notes: This is also a clean product that has 0 artificial sweeteners, flavors, or colors and only uses 1 natural sweetener (stevia). Additionally it is also Gluten-Free, Non-GMO, and has a nice blend of Whey Isolate and Concentrate (Isolate first ingredient!). Link on
Ascent Native Fuel Whey Protein Powder (2-4lb bottles available) Organic Vegan Protein : Garden of Life Sport Protein Powder Dr. A's Notes: Once again, another clean product with no artificial sweeteners, Non-GMO, NSF-Certified, with probiotics included. Link on
: Garden of Life Sport Protein Powder Vegan Protein + Superfoods : Amazing Grass Vegan Protein Powder
: Amazing Grass Vegan Protein Powder Dr. A's Notes: Last option as another clean product with no artificial sweeteners, flavors, colors, etc. Amazing Grass also contains super greens.
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All products are fantastic. There are certainly other great smaller companies that sell quality protein. Due to the nature of the business, their products are typically more expensive (as they are not manufacturing at high quantities).
Because I always like sprinkling in a bit of education :-) , here are some guidelines to look for in a quality protein:
