Choosing a protein powder can be overwhelming because there are so many options on store shelves. Ingredients, flavors, and protein sources all influence how you choose a protein powder.
When shopping for the perfect protein powder, start by asking some basic questions:
- What flavor do you like? The most effective protein powder is one you’re happy to use. Find a flavor you like so your daily protein shake won’t be a hassle.
- Do you have any dietary restrictions? Check the ingredients of your protein powder to make sure they fit with your dietary choices. Labels should show whether the product meets special requirements, such as being non-GMO, vegan or kosher.
- Do you need to watch your sugar intake? If you keep tabs on how much sugar you eat each day, look for a protein powder recipe that works for you with the amount of added sugar.
- Does it provide the right amount of protein? Check the information on each serving to make sure the powder is providing you with the protein you need to achieve your nutritional goals.
- Has it been tested for safety? Protein powder is considered a supplement, not a food, and therefore is not regulated by the FDA.
“It’s best to choose a protein powder that has been third-party tested,” says registered dietitian nutritionist Joanna Gregg, RD. Third-party testing can help ensure a product’s purity and safety and verify how much of the ingredients on the label are actually in the product. is it right or not.
5 Types of Protein Powder You Should Know About
Most protein powders are made by extracting protein from other food sources.
The extracted protein can be ground into a fine powder and combined with artificial flavors or sweeteners. You can add the end result to protein shakes, smoothies, cereal, milk or water.
The nutrition label will tell you how much protein and other ingredients are in each spoonful.
1. Whey protein powder
How to prepare whey protein: Whey is the liquid left over after making cheese. “The liquid in whey goes through a refining process to reduce the lactose and fat content, and then is refined into a pure protein powder,” explains Greg.
Benefits of Whey Protein: “Whey protein is sometimes considered one of the best protein supplements because it is a complete protein that contains all essential amino acids, including branched-chain amino acids (BCAA),” says Gregg. “Branched-chain amino acids are required for muscle synthesis and recovery.”
Who is whey protein suitable for: Whey is technically a dairy product and is suitable for most people, but it is not compatible with a vegan diet or if you have medical reasons to avoid dairy products.
When to drink whey protein: Whey is an easily digestible protein, so it’s a great choice for a post-workout protein shake.
Top whey protein powder recommendations:
Gregg’s No. 1 Choice: Ascent Native Whey (Chocolate)
runner up:
2. Casein powder
Preparation method of casein: Casein is the component of milk responsible for emulsification. It can be extracted from milk and used in food.
Casein Benefits: Casein powder is very satiating, so it’s a good choice if you’re looking for a protein source to keep you full and help you avoid snacking.
Who is casein suitable for: Like whey, it is a dairy product, so be sure to check the label. If you need to stay away from dairy for any reason, you should not choose casein powder.
When to drink casein: Greg points out that casein is a protein that digests slowly. “Try taking casein powder before bed or at other times when your goal is a continued source of nutrients rather than immediate muscle repair or recovery,” she says.
Top casein powder recommendations:
Gregg’s #1 Choice: Gold Standard 100% Casein (Chocolate Peanut Butter)
runner up:
Interesting facts: Did you know that MyFitnessPal has one of the largest food libraries in the world, with over 19 million foods? Track your protein powder and more on the app!
3. Plant protein powder
How to make plant-based protein: Plant-based protein powders can be made from soy, rice, hemp, and pea proteins.
Benefits of plant-based protein: “Most plant proteins lack at least one of the nine essential amino acids, but they generally contain more fiber and antioxidants than whey protein,” she says. “They are also eco-friendly and lactose-free.”
Who is plant-based protein suitable for: Plant-based protein powders contain no animal products, so they may be more appealing to people following a vegan diet.
When to drink plant-based protein: Plant-based powders can be used to refuel after exercise or added to meals to increase protein content.
Top plant protein powder recommendations: Greg’s first choice:
Vega (creamy vanilla)
runner up:
4. Egg protein powder
How to make egg protein: Egg protein powder is made by dehydrating egg whites and refining them into a powder.
Benefits of egg protein: Eggs are an excellent source of complete protein. Experts agree that eggs are highly digestible and a source of essential amino acids. Eating eggs can also create a long-lasting feeling of satiety, reducing your desire to snack later.
Who is egg protein suitable for: Egg protein is suitable for those who do not have an egg allergy but may not want dairy protein.
When to drink egg protein: Eggs are a classic breakfast food, so add egg protein to your breakfast smoothie.
Top egg protein powder recommendations:
Greg’s first choice: Naked Eggs (flavorless)
runner up:
5. Transparent protein isolate powder
Clarity of Whey Protein: Clear whey protein is a more refined form of whey protein. It consists of whey protein isolate that has been further processed and is thought to contain less lactose and is more soluble in water.
Benefits of Clear Whey Protein: Clear whey protein powders have a lighter texture than traditional protein powders, so some online users describe them as weighing less. “This is a fairly new product,” Greg said. “There is very little research on its benefits compared to other protein powders.”
Clear whey protein is suitable for the following groups: These powders are attractive to people who want a lighter whey protein drink.
When to drink clear whey protein: When you mix it with water, it acts more like a sports drink than a creamy shake, so it’s light and refreshing after a workout.
Top Clear Whey Protein Powder Recommendations:
Greg’s No. 1 Choice: My Protein Clear Whey Isolate
runner up:
Frequently asked questions
Is it important to track protein intake?
Tracking protein along with carbs and fat can help ensure you’re getting a good balance of macronutrients, especially if you have specific weight goals.
Try the MyFitnessPal app to track your macros for free.
Can I rely on protein powder to meet all my protein needs?
Protein powder is an easy way to track your protein intake because the serving size information clearly shows how much protein you’re getting per spoonful.
“Don’t let protein powder replace other sources of macronutrients,” says Greg. “Powders are great, but they are dietary supplements, not replacements for a varied diet. Lean meats, beans, eggs, and dairy products are also great sources of protein.
How do I know how much protein I need each day?
As a general recommendation, you should get 10 to 35 percent of your daily calories from protein. Try the MyFitnessPal Macro Calculator for customized recommendations.
