Written by Kiel DiGiovanni | Co-founder
Fact checked by Meghan Novoshielski, M.S Nutrition Sci., RDN
FACT CHECKED
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Protein powder might not be necessary for everyone, but it definitely makes it easier to meet the protein intake levels needed to gain muscle and stay lean.
Unfortunately, finding the best protein powder in 2024 is no easy task; there are hundreds if not thousands to choose from.
The good news is we've done extensive research and testing, so you don't have to.
Table of Contents:
- Our top 3 picks
- The 14 best protein powders on the market
- Top options based on buyer preferences
- Types of protein powder & which are best
- What to look for when buying protein powder
- FAQs
- Recap of the best options
14 BEST PROTEIN POWDERS
- Best Overall: Optimum Nutrition Gold Standard 100% Whey Protein Powder
- Whey Protein Powder: Rule One Proteins R1 Whey Blend
- Best Tasting: Ghost Whey Protein "Nutter Butter"
- For Weight Loss: Dymatize ISO 100 Whey Protein Powder
- Casein Protein Powder: Ascent Native Fuel Micellar Casein Protein Powder
- Organic Protein Powder: Natural Force Grass Fed Organic Whey Protein Powder
- For Men: Whey Protein Powder | MuscleTech Nitro-Tech Whey Protein Isolate
- For Women: Vital Performance Protein Powder
- Egg White Protein Powder: MRM Egg White Protein
- Vegan Protein Powder: Vega Sport Premium Protein Powder
- Hemp Protein Powder: Manitoba Harvest Hemp Yeah! Organic Max Protein Powder
- Pea Protein Powder: NAKED Pea Protein Powder
- Soy Protein Powder: BulkSupplements Soy Protein Isolate Powder
- Rice Protein Powder: Growing Naturals Rice Protein Powder
SFS Pick
Optimum Nutrition
SFS Whey Pick
Rule One
SFS Flavor Pick
Ghost
HOW WE CHOSE THE BEST PROTEIN POWDERS
We covered a wide array of protein powders from whey to plant-based. With all the possible choices on the market, you’d probably find several that would be a good fit for your needs.
Formulations of protein powders vary from brand to brand so we used the basic criteria below to select the best protein powders of 2024:
- Ingredients: We tried to filter out products that have questionable ingredients, looking only for the higher-quality options. Some of the options below will have artificial additives but in limited quantities.
- Price: The price per serving was one data point we took into consideration on the majority of our picks below. We put the average cost per serving in tables listed under each product for added transparency.
- Third-party Testing: It’s important to know that the protein you’re purchasing has gone through testing to assure quality and purity of the ingredients used.
- Reviews: We tested most of the products ourselves and relied on some online comments and reviews to help narrow down the best options in each category. Not all products will please every person as taste and individual experience can differ person to person.
Now, let's get into reviewing these top-rated protein powders!
1. Best Overall Protein Powder: Optimum Nutrition Gold Standard 100%
If you've ever purchased protein powder, then you've seen this brand. Optimum Nutrition year in year out, puts out a well-rounded whey protein product at an affordable price. Each serving contains 24 grams of whey protein that's a blend of whey isolate, whey concentrate, and whey hydrolyzed, with the whey protein isolate being the largest contributor. Low in both total fat of 1.5 grams and carbohydrates of 3 grams, this is a well-rounded protein powder that has stood the test of time for over 30 years as it continues to be the world's bestselling protein. Last but not least, there are over 20 flavors to choose from, with servings starting as low as $.86 if you purchase the 5lb tub.
|
Type |
Blend (Isolate, Concentrate, Hydrolyzed) |
|
Price Per Serving |
From $.86 |
|
Calories Per Serving |
110-130 |
|
Protein Per Serving |
24 grams |
|
Carbs Per Serving |
3-4 grams |
|
Sugar Per Serving |
1-3 grams |
|
Fat Per Serving |
1-1.5 grams |
|
Flavors |
20+ |
Pros - Who Should Buy?
- Budget-friendly shoppers that want a product that is a good bang for the buck.
- People who are looking for a solid protein powder produced by a trusted name.
- Flavor conscious people with over 20 flavors, including multiple types of chocolate, chocolate peanut butter, banana cream, strawberry, vanilla, coffee, rocky road, and more!
Cons - Who Shouldn't Buy?
- Vegans or people who have trouble digesting dairy.
- Those looking for minimalist protein with few ingredients.
This is a tried-and-true whey protein formula that should satisfy most people looking for a sufficient amount of protein that tastes great and is at an affordable price.
GOLD STANDARD 100% WHEY BLEND – 24g blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass...
2. Best Whey Protein Powder: Rule One Proteins R1 Whey Blend
Rule 1 seems to manufacture all their products in-house at their facility in Aurora, Illinois, whereas many protein powders by other brands are done through contract manufacturing. Their Whey blend product has similar ingredients and overall nutrition as Optimum Nutrition Gold Standard. You'll get 24 grams of protein with 1-2 grams of fat and 2-4 grams of carbs in each serving and has a blend of whey concentrate, whey protein isolate, and hydrolyzed whey. That said, we don't know the exact ratios, but whey concentrate makes up the majority which results in the best cheap protein powder on the market. With six flavors to choose from the classic chocolate fudge to birthday cake or frozen banana you should find something that tickles your fancy. The cost per serving is as low as $.64 per serving!!
|
Type |
Blend (Concentrate, Isolate, Hydrolyzed) |
|
Price Per Serving |
From $.64 |
|
Calories Per Serving |
120-130 |
|
Protein Per Serving |
24 grams |
|
Carbs Per Serving |
3-4 grams |
|
Sugar Per Serving |
1-3 grams |
|
Fat Per Serving |
1.5-2 grams |
|
Flavors |
6 |
Pros - Who Should Buy?
- Those looking to save a buck but still get adequate macros.
- People who like sweeter protein shakes that mix well.
Cons - Who Shouldn't Buy?
- People who want to avoid whey concentrate and artificial additives.
- Some people might be offended that a few flavors, including Birthday Cake, use corn syrup.
You won't find many options that offer the nutritional value and price that this product has. If you want a good tasting, easy mixing budget friendly whey protein powder, give this a shot!
High Quality Protein and Essential Amino Acids: 24 grams of 100% Whey Protein from whey concentrates, isolates, and hydrolysates with naturally occurring...
3. Best Tasting Protein Powder: Ghost Whey Protein "Nutter Butter"
This brand seemed to have appeared out of nowhere, just like a ghost a few years ago. Similar to their eccentric labels, their flavors and collaborations with famous brands have led to some delicious-tasting protein powders. One of the most popular flavors is Fruity Cereal, although we didn't find that one to be the best tasting. We loved the Chip Ahoy and Nutter Butter flavors as they took us down memory lane. Another aspect we dig is their transparent labeling of the whey protein powder content and break down telling you how much of each type of whey protein was used, with Isolate always coming in first. They also add digestive enzymes in their formulas which may help with absorption and digestion.
|
Type |
Blend (Isolate, Concentrate, Hydrolyzed) |
|
Price Per Serving |
From $1.43 (on website) |
|
Calories Per Serving |
120-160 |
|
Protein Per Serving |
25-26 grams |
|
Carbs Per Serving |
2-8 grams |
|
Sugar Per Serving |
1-3 grams |
|
Fat Per Serving |
1.5-2 grams |
|
Flavors |
14 |
Pros - Who Should Buy?
- Anyone who doesn't mind spending a little more money for delicious flavors thus extra calories.
- People with deeper pockets are not concerned about prices.
- Anyone interested in transparent labels down to the "T".
Cons - Who Shouldn't Buy?
- People concerned about carb intake.
- Looking for more natural formulas with a list of ingredients that you can read.
Ghost is a fun, playful fitness lifestyle brand with some good things going for it. However, it's obvious who their target market is, so it might not appeal to people of all ages.
If you're looking for the most delicious protein powder then you search is over...
4. Best Protein Powder For Weight Loss: Dymatize ISO 100 Whey Protein Powder
There are plenty of whey isolate protein products on the market to choose from, but we constantly find ourselves coming back to this one. Whey protein isolate is always more expensive than whey concentrate as the protein content is higher while the fat and carbs are lower. However, in the case of Dymatize ISO 100, the price is very reasonable as it is one of the cheapest and most consistent whey isolates on the market. This protein powder is also a hydrolyzed isolate, meaning it has been partially broken down by enzymes, allowing for easier digestion and faster absorption. With 25 grams of protein per serving along with 2.6 grams of leucine, you can't go wrong with this.
|
Type |
Isolate Hydrolyzed |
|
Price Per Serving |
From $1.16 |
|
Calories Per Serving |
110-120 |
|
Protein Per Serving |
25 grams |
|
Carbs Per Serving |
1-2 grams |
|
Sugar Per Serving |
1 gram |
|
Fat Per Serving |
0-1 grams |
|
Flavors |
17 |
Pros - Who Should Buy?
- Anyone who likes a high-quality product at a reasonable cost.
- Those who take their nutrition seriously and want a pure whey isolate that can be absorbed into the body quickly.
- Hydro homies who like to mix protein powder with water.
- People who want a variety of flavors to choose from.
Cons - Who Shouldn't Buy?
- Anyone that doesn't care to pay more for whey protein isolate powder rather than concentrate.
- eople who enjoy less sweetness.
For years on end, this whey protein isolate ends up on most people's "top" lists because it's affordable, tastes good, and is easy to digest, thanks to the hydrolyzed isolate. Don’t hesitate to pull the trigger on this one.
5 lbs of Dymatize ISO 100 Protein Powder (76 Servings)25 grams of protein, 5.5 grams of branched-chain amino acids (BCAAs), and 2.7 grams of Leucine per serving...
5. Best Casein Protein Powder: Ascent Native Fuel Micellar Casein Protein Powder
Casein protein is an excellent way to aid muscle growth while you sleep due to the slow digestion of 6-8 hours. Ascent Native Micellar Protein Powder packs 25 grams of casein protein with each serving plus 2.7 grams of leucine. What's more, this protein tases and mixes well and contains ZERO artificial ingredients, so you should be able to read the whole label. Casein protein is more expensive than whey concentrate and is on par with whey isolate or hydrolyzed. This product has the backing of USA weight lifting, which is a good enough stamp of approval for us!
|
Type |
Casein |
|
Price Per Serving |
From $1.40 |
|
Calories Per Serving |
120 |
|
Protein Per Serving |
25 grams |
|
Carbs Per Serving |
4 grams |
|
Sugar Per Serving |
0 gram |
|
Fat Per Serving |
1 gram |
|
Flavors |
3 |
Pros - Who Should Buy?
- People looking for a solid casein protein that can help power those gains while they sleep.
- Athletes who are tested as this product is Informed-Sport Certified which guarantees no banned substances inside.
Cons - Who Shouldn't Buy?
- People who don't like the classic flavors of chocolate, vanilla, or peanut butter.
- Those who want a faster absorbing protein source like whey.
This product provides a good value and quality product at a reasonable price. Apart from that, it's soy and gluten-free and offers 10.7 grams of Essential Amino Acids that your body doesn't produce. Rest easy as this casein protein propels those gains as you sleep.
Recover while you sleep: help prevent muscle loss overnight with this slow-digesting protein...
6. Best Organic Protein Powder: Natural Force Grass Fed Organic Whey Protein Powder
Consumers worldwide are searching for products that are "clean" without any additives, chemicals, or other substances. This organic whey protein concentrate is certified by USDA and is made from grass-fed cows humanely raised in California that have access to pasture year-round and are tested by third parties. It's a whey concentrate, so the protein content is less than some other protein powders on this list, with 20 grams per serving. They use an organic monk fruit sweetener, this whey protein tastes and mixes well. Besides the high quality of the product, we love their mission to plant a tree with every purchase made through their partnership with One Tree Planted.
|
Type |
Concentrate |
|
Price Per Serving |
From $1.09 |
|
Calories Per Serving |
100-110 |
|
Protein Per Serving |
20 grams |
|
Carbs Per Serving |
1-3 grams |
|
Sugar Per Serving |
1 gram |
|
Fat Per Serving |
1 gram |
|
Flavors |
3 |
Pros - Who Should Buy?
- If you want a certified organic whey protein that comes from humanely treated cows, this is the one for you.
- Those who believe in social causes and want to give back when purchasing their protein.
Cons - Who Shouldn't Buy?
- If you're short on money, then there may be some cheaper alternatives.
- People who need tons of flavors to choose from.
This is one of the cleaner protein products on the market from the treatment of the cows to the ingredients they use. Buy protein, eat protein – grow muscles and trees, sound good?
Low Carb Keto Friendly Whey Protein – Natural Force Organic Grass Fed Whey protein is certified Keto by the Paleo Foundation. Each scoop provides 20 grams of complete protein...
7. Best Protein Powder For Men: MuscleTech Nitro-Tech Whey Protein Isolate
Is there a better choice for the best protein powder for men than the one Superman (Henry Cavill) is pushing? MuscleTech has been around for decades and consistently puts out quality products. With this product, they've done it again; you get 30 grams of protein, 3 grams of creatine, and 6.6 grams of BCAA's. They also added digestive enzymes to aid with absorption and digestion. Even though they only offer classic flavors, they both taste great!
|
Type |
Concentrate |
|
Price Per Serving |
From $1.25 |
|
Calories Per Serving |
160 |
|
Protein Per Serving |
30 grams |
|
Carbs Per Serving |
4 grams |
|
Sugar Per Serving |
2 gram |
|
Fat Per Serving |
2.5 gram |
|
Flavors |
2 |
Pros - Who Should Buy?
- For people who want to gain muscle, with 30 grams of protein per serving, there are not many other brands offering the same, plus the creatine monohydrate is a nice added benefit.
- Those who favor texture and having the option to chose from many flavors.
Cons - Who Shouldn't Buy?
- People who want to avoid artificial sweeteners.
- Calorie counters that want fewer calories in a protein powder.
- Those looking for a total whey isolate as this is a blend with isolate and concentrate.
There are higher quality protein powders out there that use only whey isolate but with this one you get whey peptides, whey isolate and whey concentrate. We liked that they give you 3 grams of creatine per serving plus 30 grams of protein, this is a muscle builder!
MuscleTech Nitro-Tech has 5g of glutamine & precursor, 6.8g of BCAA and a clinically studied 3g dose of HPLC-tested creatine monohydrate to help build lean muscle...
8. Best Protein Powder For Women: Vital Performance Protein Powder
There are multiple protein brands that you'll find marketed towards women. This may not be your run-of-the-mill whey protein powder as it has collagen peptides, but we think this is a good choice for women. This is a dairy and gluten-free protein powder made with isolate and offers 25 grams per serving plus 10 grams of collagen. According to the manufacturer, this protein powder can help you build muscle and improve your skin and hair while protecting your joints, bones, and tendons. Perhaps best of all, this protein tastes pretty good!
|
Type |
Isolate |
|
Price Per Serving |
From $1.28 |
|
Calories Per Serving |
130 |
|
Protein Per Serving |
25 grams |
|
Carbs Per Serving |
6 grams |
|
Sugar Per Serving |
5 grams |
|
Fat Per Serving |
1 gram |
|
Flavors |
4 |
Pros - Who Should Buy?
- Anyone who wants a quality protein that tastes good and mixes well.
- People who want to improve skin, hair, bones, joints, and tendons.
Cons - Who Shouldn't Buy?
- People who aren’t concerned with the added collagen peptides that you’re paying a premium for.
- Those who need more exciting flavors to choose from.
Talk about killing two birds with one stone, when using this protein you also cover your collagen supplement intake. This is truly a look better, feel better protein.
Combines 25g Protein and 10g Collagen - By combining lactose-free milk protein isolate with collagen peptides, Vital Performance Protein Powder delivers 25g of ...
9. Best Egg White Protein Powder: MRM Egg White Protein
Egg whites are one of the best sources of proteins due to the EEAs and BCAA's. MRM Egg White Protein contains 23 grams of protein per serving plus digestive enzymes to help prevent bloating or gas. We found the vanilla flavor to taste the best overall. This is an excellent protein option for people who want to move away from whey protein but don't want a plant-based protein. It's not the cheapest egg white protein out there, but we liked it the best. It's also a paleo-friendly protein powder.
|
Type |
Egg Whites |
|
Price Per Serving |
From $1.92 |
|
Calories Per Serving |
120 |
|
Protein Per Serving |
23 grams |
|
Carbs Per Serving |
4 grams |
|
Sugar Per Serving |
0 gram |
|
Fat Per Serving |
1 gram |
|
Flavors |
3 |
Pros - Who Should Buy?
- People who want a complete protein that isn't dairy or plant-based.
- Those who want a great tasting protein that mixes well with just about any liquid.
Cons - Who Shouldn't Buy?
- Budget-conscious people as there are cheaper alternatives.
- People with histamine sensitivity as the egg white can cause discomfort, bloating, and gas.
You’ve probably eaten egg whites, but have you had them in powdered form? If not, do yourself a favor and grab a tub of this stuff!
Our Egg White protein contains 23g protein per serving. It has the highest biological value for protein because it contains naturally occurring essential amino acids...
10. Best Vegan Protein Powder: Vega Sport Premium Protein Powder
Definitely one of the more expensive options, this is our pick for the best overall vegan protein powder. We choose this plant protein as it has a good taste with no added sugars and a whopping 30 grams of protein per serving plus all essential amino acids. The protein blend comes from peas, pumpkin, sunflower seeds, and alfalfa. Besides the high protein count, you get 5 grams of BCAAs plus probiotics, turmeric extract and tart cherry powder have been included, which they claim may help with recovery and inflammation. We thought the chocolate tasted the best but to those that have an aversion to stevia, be aware as that is the sweetener in this product. This is also an excellent choice for vegan athletes as it's certified by the NSF for sport.
|
Type |
Blend (Pea, Pumpkin, Sunflower, Alfalfa) |
|
Price Per Serving |
From $1.85 |
|
Calories Per Serving |
160 -170 |
|
Protein Per Serving |
30 grams |
|
Carbs Per Serving |
4-6 grams |
|
Sugar Per Serving |
2-3 grams |
|
Fat Per Serving |
3 grams |
|
Flavors |
5 |
Pros - Who Should Buy?
- Athletes that want a speedy recovery.
- People who want a massive amount of protein per serving.
- Those looking for a nice flavor profile.
Cons - Who Shouldn't Buy?
- Anyone stretching pennies and doesn’t want to shell out a lot of money.
- People who want to avoid products sweetened with stevia.
- Calorie and carb counters.
This is a great choice for a vegan protein that can help to power your performance and help you get an edge over the competition. You get what you pay for, this product is expensive but well worth it for many.
30 Grams of plant based protein powder with 5 gram BCAA amino acids and 5 gram Glutamic Acid. Amino Acid profile containing 9 essential amino acids pea protein powder, pumpkin seed...
11. Best Hemp Protein Powder: Manitoba Harvest Hemp Yeah! Organic Max Protein Powder
If you're looking for a strong, purely hemp-based protein powder, this is the one. We didn't pick this for its flavor as it has two ingredients; organic hemp concentrate and natural oregano extract (we're not sure why that's there either). This hemp protein powder packs a punch of 20 grams of protein and 4.5 grams of Omega 3 & 6 fatty acids, and 3 grams of fiber. We admit we didn't try this one with just water; we're not that brave. However, we made a shake with some natural peanut butter, vanilla almond milk, and a banana, boy was it good!
|
Type |
Hemp Concentrate |
|
Price Per Serving |
From $1.16 |
|
Calories Per Serving |
140 |
|
Protein Per Serving |
20 grams |
|
Carbs Per Serving |
2 grams |
|
Sugar Per Serving |
2 grams |
|
Fat Per Serving |
6 grams |
|
Flavors |
0 |
Pros - Who Should Buy?
- Vegans or others looking for plant-based protein.
- People who like to mix their protein shakes.
- Those seeking some extra fiber and Omegas 3 & 6 with their protein.
- People who have a hard time digesting other protein powders.
- All-natural advocates.
Cons - Who Shouldn't Buy?
- For people who want a good tasting protein powder, this one is rough unless mixed with other powerful flavors such as peanut butter.
- If you want a complete protein high in BCAA's and EAA's then hemp protein isn't the best choice, although it does have all nine essential amino acids.
This one's not for everyone but look no further if you want a potent hemp-based protein powder. Hemp is a plant that we should bring back to the forefront of society, if it starts with protein powder, sign us up!
20g of Organic Plant-Based Protein, 4.5g Omegas 3&6 Only 2 ingredients - Certified USDA Organic...
12. Best Pea Protein Powder: NAKED Pea Protein Powder
Naked products are precisely that, minimal ingredients that have dense nutritional value. Naked Pea Protein has a surprisingly high protein content per serving of 25 grams for the flavored and 27 grams for unflavored protein powder, which is more than most whey proteins! Void of artificial flavors, colors, or sweeteners, this product is made from yellow peas grown in Canada and USA. This product is tested for banned substances, so it's an excellent choice for vegan athletes. It's best to mix with a shaker or blender as pea protein is extremely dry and will suck up any and all moisture.
|
Type |
Pea Isolate |
|
Price Per Serving |
From $.90 |
|
Calories Per Serving |
120-160 |
|
Protein Per Serving |
25-27 grams |
|
Carbs Per Serving |
2-8 grams |
|
Sugar Per Serving |
2-5 grams |
|
Fat Per Serving |
6 grams |
|
Flavors |
3 |
Pros - Who Should Buy?
- People who want a high protein and amino acid plant-based protein.
- Those looking for simplicity with no artificial flavors.
- Want a plant-based protein with BCAAs, each serving has 5.6 grams!
Cons - Who Shouldn't Buy?
- People who are looking for taste or an organic pea protein as a leading buying points.
- For those who hate a chalky texture, pea protein without extra fillers are some seriously dry thick stuff (be careful of your blender).
Naked Pea Protein is one of the best plant-based "pure" proteins on the market. So, if you want a clean source of protein and aren't overly concerned with a chalky mouthfeel, this is as good as it gets.
100% Yellow Pea Protein with zero additives. Naked Pea contains no artificial sweeteners, flavors, or colors and is GMO-Free, Soy Free and Gluten-Free...
13. Best Soy Protein Powder: BulkSupplements Soy Protein Isolate Powder
This bare-bones soy protein isolate, courtesy of BulkSupplements, has one ingredient, soy protein. The product is unflavored and is 90% protein, with 27 grams of protein in each serving. A perfect choice if you're looking for a soy-based protein to mix into a smoothie or other foods. We didn't choose this one based on the flavor or texture profile; it came down to value for the money and protein quality.
|
Type |
Soy Isolate |
|
Price Per Serving |
From $.68 |
|
Calories Per Serving |
117 |
|
Protein Per Serving |
27 gram |
|
Carbs Per Serving |
1 gram |
|
Sugar Per Serving |
0 grams |
|
Fat Per Serving |
1 gram |
|
Flavors |
0 |
Pros - Who Should Buy?
- Those looking for a cheap, high-quality soy-based protein that can be used to bake with or add to your smoothie.
- Vegans who don't care about the organic label yet want high protein content and no flavor.
- People who want to take it easy on their bank accounts.
Cons - Who Shouldn't Buy?
- People who want a protein powder that tastes good with just water.
- Those who want a certified organic product.
If you're only after a well-rounded plant-based protein with no frills, this is a good option. Perfect choice to mix in with other foods.
Soy Protein Isolate, one of the protein powders, is a complete protein source that contains all the essential amino acids including the branched chain amino acids, leucine, isoleucine and valine...
14. Best Rice Protein Powder: Growing Naturals Rice Protein Powder
Certified organic by the USDA, this rice protein powder has is allergen-friendly and easy to digest. Growing Naturals processes their rice without using any chemicals or solvents and is tested by third parties to ensure purity. The flavors aren't overpowering, and the texture isn't chalky; it mixed well for us using a shaker. This isn't a cheap protein source, but some people that have a hard time digesting other proteins should have better luck with this.
|
Type |
Rice |
|
Price Per Serving |
From $1.24 |
|
Calories Per Serving |
80 |
|
Protein Per Serving |
16 grams |
|
Carbs Per Serving |
3 grams |
|
Sugar Per Serving |
1 gram |
|
Fat Per Serving |
.5 gram |
|
Flavors |
3 |
Pros - Who Should Buy?
- Anyone that has a tough time digesting other vegan proteins.
- If the texture is an important aspect, then this shouldn't disappoint.
Cons - Who Shouldn't Buy?
- People who want a higher protein content and a more well-rounded amino acid profile.
We were pleasantly surprised by the flavor and texture of this one as it was out first-time trying pure rice protein. It’s not the cheapest plant-based protein but we think that you might enjoy this one.
You have found the low carb, allergen-friendly, truly organic brown rice protein clinically tested as good as...
TOP OPTIONS BY PREFERENCES (CALORIES, PRICE, & FLAVOR):
Based on the 14 protein above, here are the top options based on preferences: calories, price, and flavor.
Best Options for Low Calories:
| Growing Naturals | 100 calories |
| Natural Force | 100-110 calories |
| Dymatize | 110-120 calories |
Best Options for Price:
| Rule 1 | $0.64/serving |
| Bulk Supplements | $0.68/serving |
| Naked | $0.90/serving |
Best Options for Flavor:
| Optimum Nutrition | 17 flavors |
| Rule 1 | 12 flavors |
| Ghost | 10 flavors |
TYPES OF PROTEIN POWDER SUPPLEMENTS:
If you made it this far, you could see multiple types of protein powders available.
Let's recap the most common protein powders below:
1. Whey Protein
By far the most common protein powder you'll see on the market, why protein is a byproduct of cheesemaking. There are three types of whey protein powder.
- Whey Concentrate: Whey concentrate is the cheapest form of whey and contains the least amount of protein, anywhere from 60-85% pure. Whey concentrate will have the most fat and carbs compared with the other two types.
- Whey Isolate: Whey protein isolate is a processed form of whey that's usually been through some type of micro filtering system so that you're left with whey that has fewer carbs and fat and a higher amount of protein 90% and above. This is the perfect whey protein for those looking to lose weight.
- Whey Hydrolysate: AKA whey hydrolyzed, this whey protein has been further broken down by digestive enzymes and is usually made from the isolate. It should be the easiest to digest and absorb; this form of whey is also more expensive than whey concentrate.
2. Casein Protein
Next to whey protein, this is the other protein found in milk. Unlike whey, casein is used to make the cheese, not a byproduct. Milk usually contains around 80% casein. The beauty of casein protein is that it is digested slowly, meaning it's great for nighttime so you can replenish muscle while you sleep. It's also great for mixing with other foods as it is thicker to make some delicious shakes.
3. Plant-Based Protein
For vegans out there or those that might have a lactose intolerance, this protein powder can be a lifesaver. You'll find that many vegan or plant-based protein powders are blends made of 2 or more of the following food sources.
- Pea Protein: Made by grinding up peas then removing the starch and fiber, you're left with pea protein isolate. Pea protein has all 9 essential amino acids and BCAAs.
- Soy Protein: Soybeans are ground up then broken down with alcohol or acid to remove the fiber and sugar. Then it's dehydrated to make soy protein isolate. Soy protein contains all 9 essential amino acids and is a great source of BCAAs.
- Hemp Protein: This protein comes from the cannabis plant, where the oil is extracted from the seeds then the byproduct is ground up into a powder. Hemp is an easy-to-digest protein with all EAAs. Although hemp protein doesn’t have the highest amount of protein, it does have lots of fiber, iron, magnesium, zinc and omega 3.
- Rice Protein: This protein comes from grinding the rice grains and then treating them with enzymes to separate starch from the protein. Usually, on the lower end of the protein content spectrum, it's easy to digest. Rice protein isn’t a complete protein but is a good source of BCAAs.
There are more plant-based protein powders such as pumpkin, sunflower, chia, alfalfa and more but we just covered the most common types you might come across online.
Related: Plant Protein vs Whey Protein
WHAT’S THE BEST TYPE OF PROTEIN?
The best type of protein supplements largely depends on your dietary circumstances and end goals. For vegans, they will obviously stick with plant-based proteins such as pea, soy or a blend. Other people who may find plant-based proteins a good choice, are those who have trouble tolerating lactose or dairy products.
On the other hand, whey protein is a more complete protein than most plant-based proteins and we’d suggest using it if possible. Within the milk-based proteins, whey concentrate and whey protein isolate offer similar benefits with the biggest difference being the purity as the isolate has a higher concentration of protein and therefore less fat, carbs and lactose. Micellar casein is the other milk-derived protein that is special due to its slow digestibility. This type of protein product will help feed your muscles over a 6–8-hour time span.
Then you have hydrolyzed whey which is a partially broken-down product to aid in absorption and digestion. This specialized whey can be a great choice for athletes or people who have a hard time digesting whey concentrate or isolate.
Last but not least you have egg white protein powder which we happen to love. It tastes great, mixes well and provides a complete source of protein. This is a good option for those who don’t want a dairy or plant-based protein powder.
COMMON INGREDIENTS IN PROTEIN POWDERS TO BE AWARE OF:
1. Sweeteners
Most protein powders will contain sweeteners unless they are a one ingredient product. There are two types of sweeteners; artificial or natural. The most common artificial sweeteners in protein powders are sucralose, aspartame, or acesulfame potassium. While these are considered safe for consumption, the FDA has advised them to keep their intake at a minimum, no more than 15mg daily. Natural sweeteners are derived from natural sources and include stevia, xylitol, or monk fruit. Some would consider stevia and xylitol artificial sweeteners, so make sure to read the ingredient list on your protein powder of choice if this is of high priority for you. It’s also important to note that certain people may have adverse reactions to these ingredients.
2. Stabilizers & Thickeners
You ever wonder why some protein powders tend to mix much better than others? This is primarily due to thickening agents that are found in the formulas. The most frequently used substances are soy and sunflower lecithin (blending agent or emulsifier) to help everything mix better. These are considered generally safe for consumption in small quantity although some people have adverse responses and should avoid them. Xantham gum is another popular substance used to create a stable, thick liquid when mixing protein powders.
3. Added Sugars
Apart from sweeteners, some protein powders use added sugar to make their products taste better. If you're on a keto or low-carb diet, you should avoid products containing lots of sugar or carbs.
4. Digestive Enzymes
We're starting to see more supplement manufacturers including enzymes in their protein powders to aid in breaking down the protein, fats, and carbs. Some common enzymes include Protease, Amylase, and Lipase. These enzymes may help to increase absorption rates while reducing indigestion and dreaded protein gas.
5. Extracts
More and more supplement manufacturers are adding exotic sound extracts and powders that will help to distinguish them from the competition. While some of these extra ingredients can provide great health benefits, it's important to realize that much of it may just be a marketing gimmick. If you see some of these added substances in protein powders, try to check the amount and if that is an effective dose or not.
Benefits of protein powder:
Protein powder is a convenient and versatile dietary supplement that can offer several benefits when incorporated into a balanced diet and healthy lifestyle. Here are some potential benefits of protein powder:
1. Muscle Growth and Repair
Protein powder, especially those derived from high-quality sources like whey, casein, and plant-based proteins, provides the essential amino acids needed for muscle protein synthesis. This makes it an effective tool for supporting muscle growth, repair, and recovery after exercise. A systemic review showed that protein powder promoted muscle hypertrophy and enhanced strength in both trained and untrained individuals.¹ We should note that the best protein powder for muscle gain would be an option that packs at least 25g of protein per serving.
2. Convenience
Protein powder is a convenient way to increase your dietary protein intake, especially for individuals who may have busy schedules or difficulty meeting protein requirements through whole foods alone. Protein powder supplements can act as meal replacements or as a nutrient dense snack at anytime of day.
3. Promotes Weight Loss
Protein is known for its satiating effect, meaning it helps you feel full and satisfied. Including protein powder in your diet can contribute to appetite control, potentially reducing overall calorie intake and aiding in weight management or weight loss efforts. Multiple clinical studies have shown that a high protein diet induces weight loss while also lowering cardiovascular disease risk.²
4. Enhances Exercise Performance & recovery
Consuming protein powder, particularly around the time of workouts, can support better exercise performance, endurance, and recovery. This is especially relevant for athletes and those engaged in regular physical activity. Protein powders can also aid in post-exercise recovery by providing the necessary amino acids to repair muscle tissue and reduce muscle soreness.There have been multiple studies that show protein powder may help optimize physical performance while having a positive impact on recovery.³
5. Great for Vegetarians or Vegans:
Plant-based protein powders, such as pea, rice, hemp, and soy protein, offer an excellent protein source for individuals following vegetarian or vegan diets. Thankfully these days you're able to find a plethora of plant based protein powders on the market to satisfy your needs.
Protein Powder FAQs:
How much does protein powder cost?
It's important to note that while protein powder offers these potential benefits, it should not replace a well-balanced diet composed of whole, nutrient-rich foods. It's always advisable to consult with a healthcare professional or registered dietitian before incorporating protein powder into your routine, especially if you have specific health goals, dietary restrictions, or medical conditions. There's quite a range of prices for protein powders, but most will fall between $.60-$2 per serving depending on the brand and type of protein used. It's essential to check the product's label you're considering to see how many servings you get in the container, as the total price can be misleading for what you get.
IS IT SAFE TO USE PROTEIN POWDER EVERY DAY?
Protein powder has been around for decades now and is one of the safest and most effective supplements on the market. Provided you take a protein that is third-party tested for contaminants, you shouldn't have any significant issues as a result of using protein every day.
However, there are a few things to consider:
- Possible side effects such as bloating, gas, indigestion, allergic reactions, and cramps.
- Formulas containing artificial substances that may cause some issues mentioned above.
Note: You should always consult your doctor before starting any new supplementation, including protein powders!
HOW TO USE PROTEIN POWDER?
The most frequently used methods of eating protein powder is to mix with water or milk as it’s the easiest and fastest. Some protein powders mix better than others so a blender can also be used, or you can create a smoothie with fruits, veggies or yogurt. At the end of the day, there’s no right and wrong way to use your protein powder, it mostly comes down to personal preference and situation. Just make sure that you try to get most of your protein from whole foods such as lean meats, fish, eggs, legumes and nuts.
WHAT'S THE BEST TIME TO TAKE PROTEIN POWDER?
The best time to take a protein shake is when you need something quick to eat with a healthy dose of protein. There's not a specific time that you should eat protein, but most people tend to have a protein shake before or after a workout as it can help to refuel your muscles, keeping you in a positive muscle synthesis ratio. Protein can also be taken in the morning, at night or just about any time you feel hungry. The main benefit of protein powder is that it's an easy way to supplement your diet to make sure you get adequate protein intake to build or maintain muscle mass.
Related:
Does Protein Powder Expire?
Yes, protein powder can expire. Like any other food product, protein powder has a shelf life and can go bad over time. Most protein powders come with a "best by" or "expiration" date printed on the packaging. Consuming protein powder that has passed its expiration date is not recommended, as it may have lost its nutritional value, flavor, and texture.
Proper storage can also impact the shelf life of protein powder. To maximize its freshness and extend its usable period, it's important to store protein powder in a cool, dry place, away from direct sunlight and moisture. Additionally, keeping the lid tightly closed after each use can help prevent the powder from absorbing moisture and becoming clumpy.
If you notice any changes in the color, smell, or taste of the protein powder, or if it has developed lumps or an unusual texture, it's best to discard it. Using expired or deteriorated protein powder may not only result in an unpleasant experience but could also potentially lead to gastrointestinal discomfort. Always follow the manufacturer's recommendations and guidelines for storage and usage.
SUMMARY: WHICH PROTEIN POWDER IS BEST?
Protein powder can be an amazing crutch to help get enough protein to power you towards your goals. However, we always recommend that you try to get the majority of your protein from foods you eat as they can provide additional nutrients and minerals that protein powders may be lacking in.
As a final recap, here our picks for the top protein powders on the market:
- Best Overall: Optimum Nutrition Gold Standard 100% Whey Protein Powder
- Best Whey Protein: Rule One Proteins R1 Whey Blend
- Best Tasting Protein Powder: Ghost Whey Protein "Nutter Butter"
- Best For Weight Loss: Dymatize ISO 100 Whey Protein Powder
- Best Casein: Ascent Native Fuel Micellar Casein Protein Powder
- Best Organic Protein: Natural Force Grass Fed Organic Whey Protein Powder
- Best Protein For Men: Whey Protein Powder | MuscleTech Nitro-Tech Whey Protein Isolate
- Best Protein For Women: Vital Performance Protein Powder
- Best Egg White Protein: MRM Egg White Protein
- Best Vegan Protein: Vega Sport Premium Protein Powder
- Best Hemp Protein: Manitoba Harvest Hemp Yeah! Organic Max Protein Powder
- Best Pea Protein: NAKED Pea Protein Powder
- Best Soy Protein: BulkSupplements Soy Protein Isolate Powder
- Best Rice Protein: Growing Naturals Rice Protein Powder
If you’re trying a new protein powder for the first time, be sure to see how your body reacts to it as some formulations may not agree with everyone. Let us know if you decide to give any of our picks for best protein powders of 2024 a try.
Want more? Here are our favorite protein powders based on various categories:
- Best Lactose-Free Protein Powders on the Market
- Best Pea Protein Powders on the Market
- Best Hemp Protein Powders on the Market
- Best Egg White Protein Powders on the Market
- Best Gluten-Free Protein Powders on the Market
- Best Low-Carb Protein Powders
- Best Casein Protein Powders
References
- Pasiakos, Stefan M., et al. “The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review.” Sports Medicine, vol. 45, no. 1, 29 Aug. 2014, pp. 111–131, link.springer.com/article/10.1007/s40279-014-0242-2, https://doi.org/10.1007/s40279-014-0242-2.
- Moon, Jaecheol, and Gwanpyo Koh. “Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.” Journal of Obesity & Metabolic Syndrome, vol. 29, no. 3, 30 Sept. 2020, pp. 166–173, www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/, https://doi.org/10.7570/jomes20028.
- Cintineo, Harry P., et al. “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training.” Frontiers in Nutrition, vol. 5, no. 83, 11 Sept. 2018, https://doi.org/10.3389/fnut.2018.00083.
Kiel DiGiovanni
Author