Top 13 Outstanding Protein Supplements in 2024

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Top 13 Outstanding Protein Supplements in 2024

Protein powder supplements, well-liked by many, can aid individuals in achieving their nutritional objectives, muscular growth, and weight loss. Premium protein powders comprise natural components, undergo third-party testing for safety, and deliver a suitable amount of protein.

Exploring Top-Notch Protein Powders

Best protein powder for effortless digestion: Momentous Essential Protein Grass-Fed Whey Isolate | Join the review hereBest probiotic mix: Garden of Life Sport Grass-Fed Whey | Check out the review here*Best for BCAA's: Dymatize ISO100 Hydrolyzed | Read the review hereBest ingredient disclosure: Ghost Whey Protein | Visit the review hereBest for crucial micronutrients: Huge Supplements Whey | Hop over to the review here*Best for protein absorption and muscle discomfort reduction: Thorne Whey Protein Isolate | Head over to the review hereBest for muscle recovery: Optimum Nutrition Gold Standard 100% Casein | Join the review hereBest source of clean protein: Ritual Essential Protein Daily Shake 18 | Check out the review here*Best paleo-friendly egg protein: Naked Egg White Protein Powder | Read the review hereBest for allergen-free protein: Orgain Organic Protein Powder | Visit the review hereBest nutritionally comprehensive plant-based protein: Huel Complete Protein | Hop over to the review here*Best for the entire family: KOS Organic Plant Protein | Join the review hereBest for vegans: Transparent Labs Organic Vegan Rice and Pea Protein | Check out the review here*

This article touches upon the advantages and drawbacks of protein powders and offers suggestions for top-notch options. It also addresses frequently asked questions relating to the use of protein powders.

Whey Protein Powders

Below is a selection of whey protein powders that can be purchased online.

Please bear in mind that the writer of this article has not used these products. All presented information is based on research and up-to-date at the time of publication.

Medical News Today follows a rigorous product selection and vetting procedure. Learn more here.

Best protein powder for effortless digestion: Momentous Essential Protein Grass-Fed Whey Isolate

Price: between $53.55Protein amount per serving: 20 grams (g)Type of whey: isolate

This Momentous Grass-Fed Whey Isolate Protein Powder offers 20 g of protein per serving. The company states it contains easily digestible isolated whey and may keep individuals feeling full for extended periods.

Momentous products are devoid of sugar, hormones, and gluten. The company informs it sweetens its products with organic steviol.

The company claims it conducts cold processing on this whey protein isolate to preserve protein structures for better bioavailability. In addition, Momentous states that the protein isolate contains an enzyme blend that supports protein digestion and absorption.

This product can be obtained in two Amazon flavors: Vanilla and Chocolate.

Momentous Grass-Fed Whey Protein Isolate is available in packets of 1.4 pounds (lb).

Nutritional information per 26.5-g serving:

Calories: 100Protein: 20 gTotal fat: 1.5 gSodium: 140 milligrams (mg)Total carbohydrate: 3 g

PURCHASE NOW ON AMAZON### Advantages

This type of protein may be simpler to digest than other protein sources.Some reviewers tell that this protein isolate mixes exceptionally well in cold water.Some reviewers praise this product as a good value because people only need to add one scoop to water, compared to 3 scoops with other brands.

Disadvantages

Some reviewers claim the protein isolate has a bland taste.Other reviewers report it's difficult to handle because the powder is fine and creates a lot of dust.One customer expresses stomach cramps after consuming the product.

Best probiotic blend: Garden of Life Sport Grass-Fed Whey

Price: starting from $56.99Protein amount per serving: 24 gType of whey: isolate

The manufacturer states this grass-fed whey protein differs because it contains no hormones or antibiotics.

In addition, it contains 2 billion colony-forming units (CFU) of lactis BL-04 probiotic dietary supplement in one serving. While experts suggest that a daily dose of 5 billion CFU is most effective for promoting digestive health, probiotics may enhance digestive health.

This whey protein isolate contains milk protein to offer some of the components found in whole milk, such as immune globulins. Moreover, it contains 4 g of glutamine and 18 amino acids, which the manufacturer claims are necessary for shortening recovery time and promoting muscle repair.

People can take this supplement an hour after a workout or use it throughout the day.

This brand is accessible in 1.5-Ib tubs and in Vanilla and Chocolate flavors.

Nutritional information per 32-g serving:

Calories: 120Protein: 24 gTotal fat: 0 gSodium: 120 mgTotal carbohydrate: 6 g

PURCHASE NOW ON AMAZON### Advantages

This supplement may be helpful for people looking to enhance their protein intake since it contains both a high amount of protein and probiotics.Some reviewers appreciate that the product does not require water to mix and can be consumed with milk or juice.Some reviewers praise this brand's emphasis on sourcing its ingredients from high-quality sources.

Disadvantages

Some reviewers claim the taste is too sweet, especially in the Chocolate flavor.Some reviewers express dissatisfaction with the value, as the serving size seems small, and more scoops are required to meet daily protein intake goals.Some reviewers report experiencing stomach discomfort after consuming the product.

This product includes 6 grams of essential branched-chain amino acids (BCAAs) per serving.

Users have mentioned that the product has a mild flavor, is not excessively sweet, and lacks an artificial aftertaste.

Additional consumers have reported that the product is gentle on their digestive system.

Drawbacks

  • This product incorporates milk protein, making it unsuitable for vegans and individuals with lactose intolerance.
  • The product contains stevia extract, which some people may choose to avoid.
  • Certain consumers consider the product expensive compared to similar brands.

Ideal for BCAAs: Dymatize ISO100 Hydrolyzed 100% Whey Protein

  • Price: starting at $79.94
  • Protein content per serving: 25 grams
  • Type of whey: isolate

This offering from Dymatize utilizes hydrolyzed whey protein isolate, which is simple to digest.

This protein powder offers 25 grams of whey protein per serving, totaling 120 calories when mixed with water. This product is also gluten-free and suitable for vegetarians.

Dymatize includes 5.5 grams of essential branched-chain amino acids (BCAAs) and 2.7 grams of leucine per serving. Recent research on the health benefits of BCAAs is limited, but a 2017 study suggests that they may . One study indicates that in males, BCAAs may decrease muscle damage and enhance muscle soreness following resistance training.

This product is available in the following flavors:

  • Chocolate
  • Birthday Cake
  • Chocolate Peanut Butter
  • Cocoa Pebbles
  • Cookies & Cream
  • Fruity Pebbles
  • Fudge Brownie
  • Vanilla

This protein powder comes in a 5-Ib tub.

Nutritional information for each 32-g serving:

  • Calories: 120
  • Protein: 25 grams
  • Total fat: 1 gram
  • Sodium: 180 mg
  • Total carbohydrates: 2 grams

PURCHASE NOW ON AMAZON### Advantages

  • This product may help in building lean muscle due to its BCAAs content.
  • The product is gluten-free and suitable for vegetarians.
  • Some reviewers praise the product’s taste.

Disadvantages

  • The product is more expensive than some other whey proteins.
  • Some reviewers report experiencing severe bloating following consumption of the product.
  • Other reviewers found the taste to be sour despite the product having a sweet smell.

Ideal for ingredient transparency: Ghost Whey Protein

  • Price: starting at $29.99
  • Protein content per serving: 25 grams
  • Type of whey: isolate, concentrate, and hydrolysate

Ghost features a full ingredient disclosure label on all its products, enabling users to see the exact dosage of each active ingredient.

This product uses sunflower-derived lecithin whey protein instead of the commonly used soy-derived lecithin in many other products. This may be an acceptable option for individuals with soy allergies, but sunflower is also an allergen for some people. The product is gluten-free.

Ghost whey protein is available in various flavors, including:

  • Coffee Ice Cream
  • Cereal Milk
  • Fruity Cereal Milk
  • Peanut Butter Cereal Milk
  • Marshmallow Cereal Milk

This protein powder is sold in 1.2-Ib and 2-Ib tubs, depending on the flavor. The serving size and nutritional information vary between flavors. The following information relates to the cereal milk flavor powder.

Nutritional information per 34.5-gram serving of Cereal Milk flavor powder:

whey isolate

  • Calories: 130
  • Protein: 25 grams
  • Total fat: 1.5 grams
  • Sodium: 150 mg
  • Total carbohydrates: 4 grams

PURCHASE NOW FROM GHOST### Advantages

  • The protein matrix provides detailed ingredient information, allowing users to see exactly what they are consuming.
  • The product is gluten-free.
  • The product uses sunflower lecithin whey protein, which may be suitable for individuals with soy allergies.
  • The product is available in various flavors.

20 g

Disadvantages

  • The product may not be suitable for individuals with dairy intolerance.
  • This product contains artificial flavors.
  • Some people may be allergic to sunflower lecithin.

Ideal for essential micronutrients: Huge Supplements Whey

1.4

  • Price: $49.95
  • Protein content per serving: 23 grams
  • Type of whey: isolate and concentrate

Huge Whey protein powder contains 5 grams of BCAAs and 23 grams of protein per serving. In addition, it includes essential minerals such as calcium and potassium.

This supplement utilizes soybean, lecithin, and dairy-derived whey, making it unsuitable for vegans and individuals with allergies to these ingredients. The formula also contains sweeteners such as sucralose and artificial flavors and taste enhancers.

from $53.55

Huge claims that this product can be consumed at any time of day.

Huge Whey protein is offered in 2.5-lb tubs in the following flavors:

  • Cookie & Cream
  • Vanilla Milkshake
  • Chocolate Peanut Butter
  • Strawberry Cheesecake
  • Blueberry Muffin
  • Fruity Cereal
  • Cinnamon Bun
  • Chocolate Brownie

Folks can make a one-time purchase or opt for a 10% discount by subscribing.

The nutritional details alter based on different flavors.

Nutritional details for a 30.8-gram serving of the Chocolate Brownie flavor:

whey isolate

  • Calories: 120
  • Protein: 23 grams
  • Total fat: 2 grams
  • Sodium: 90 mg
  • Total carbohydrates: 2.5 grams

PURCHASE NOW FROM HUGE SUPPLEMENTS

Strengths

24 g

  • The product richly contains important micronutrients like potassium and calcium.
  • Users get a 10% discount if they subscribe.
  • Users are appreciative of the taste of the protein supplement and mention that it blends effortlessly without clumping up like other protein brands.
  • Users have reported observing physical changes due to regular consumption of the protein supplement.

Negatives

  • This product features synthetic flavors and sweeteners.
  • The product is not suitable for individuals with allergies to soy, lecithin, and milk.
  • It contains milk and is, therefore, not suitable for vegans.

1.5

Ideal for protein absorption and muscle soreness: Thorne Whey Protein Isolate

  • Price: $55.10
  • Protein content per serving: 21 grams
  • Kind of protein: isolate

This whey protein isolate product from Thorne includes 21 grams of accessible protein. Thorne claims that the flavors and sweeteners in their products originate from natural sources.

from $56.99

Unlike other brands, this supplement includes L-glutamine, which may aid in protein assimilation and muscle soreness relief. Also, it contains 2.3 grams of leucine per serving, which is vital for muscle repair and upkeep.

It has NSF Certified for Sport and is available in 1.84-Ib tubs in Chocolate and Vanilla flavors.

Nutritional information for a 27.9-gram serving:

  • Calories: 100
  • Protein: 21 grams
  • Total fat: 0.5 grams
  • Sodium: 75 mg
  • Total carbohydrates: 3 grams

Thorne insists on rigorous in-house testing for each of its products and ensures that they are free from contaminants by testing them four times.

The company suggests that users mix one scoop of this powder with at least 8 ounces of water, juice, or their desired beverage daily. Alternatively, users can sprinkle it on food or add it to baking.

hydrolyzed whey

PURCHASE NOW FROM AMAZON### Benefits

  • This product is gluten-free and includes bromelain and papain that may support muscle recovery and protein absorption.
  • The product is NSF Certified for sport.
  • Some reviewers mention that despite its higher price compared to other brands, the product tastes good, mixes well with beverages, and is filling.

Drawbacks

25 g

  • This product contains milk, making it unsuitable for people who have a milk allergy or intolerance.
  • It contains stevia, which some individuals may choose to avoid.
  • It is only available in chocolate and vanilla flavors, which may be limited for some.
  • Reviewers report that both flavors taste unpleasant and do not mix well with any beverage.

Casein protein powder

Casein protein powder selections include the following:

5

Ideal for muscle recovery: Optimum Nutrition Gold Standard 100% Casein

  • Price: $73.71-$91.46
  • Protein content per serving: 24 grams
  • Type of protein: casein

This product contains casein, a protein that digests slowly.

from $79.94

The brand recommends it as a suitable powder to use after exercise, between meals, or before bed to support fullness and muscle recovery.

It contains 24 grams of protein per serving.

Dairy-based protein sources, such as whey and casein, also contain BCAAs, which may further help muscle recovery.

This product is available in Chocolate Peanut Butter, Chocolate Supreme, Cookies & Cream, and Creamy Vanilla flavors. It is available in tub sizes of 2 and 4 lbs.

Nutritional information for a 34-gram serving of Creamy Vanilla flavor:

  • Calories: 120
  • Protein: 24 grams
  • Total fat: 0.5 grams
  • Sodium: 230 mg
  • Total carbohydrates: 3 grams

isolate

PURCHASE NOW FROM AMAZON### Strengths

  • Users can take casein at any time of the day, as it digests slower than whey protein.
  • This protein supplement contains BCAAs, which may aid in muscle recovery.
  • Reviewers say the protein supplement tastes nice and has a smooth texture.

Weaknesses

25 g

  • This protein supplement is unsuitable for those with soy allergies.
  • It contains artificial sweeteners.
  • Some reviewers report that the flavor and mixability of the product have changed from the previous time they bought it. They found it to be clumpy when mixed with water and the taste to be unpleasant.

This protein supplement, as claimed by the company, aids in building lean muscle, enhances muscle recovery post-exercise, and boosts strength.

This product has undergone Informed Sport certification, which involves rigorous third-party screening for over 250 banned sports substances, including stimulants, narcotics, and diuretics. It also holds The Clean Label Project Purity Award Certificate.

1.2 and 2

Each serving offers a complete amino acid profile, with 8 grams of essential amino acids (EAAs) and 4 grams of branched-chain amino acids (BCAAs).

The product is available in a 1-pound pouch.

Key nutritional facts per 30-gram serving:

from $29.99

  • Calories: 115
  • Protein: 20 grams
  • Total fat: 2 grams
  • Sodium: 290 milligrams
  • Total carbohydrate: 3 grams

Positives include:

  • Comprises 100% pure ingredients.
  • Organic, gluten-free, vegan-friendly, and contains no GMOs.
  • Lacks stevia and sugar alcohol.
  • Each serving contains EAAs and BCAAs.
  • Carries The Clean Label Project Purity Award certification.

Negatives include:

  • Limited flavor options, as it only comes in Vanilla.
  • Can be pricey, as the pouch contains only 15 servings.
  • Some users found that the product lacks sweetness, and they often needed to add extra sweeteners to their drinks.

Egg protein powder

isolate

Possible choices for egg protein powder:

Best pick for a paleo-friendly egg protein: Naked Nutrition Egg White Protein Powder

  • Cost per serving: around $1.12
  • Protein dose per serving: 25 grams
  • Protein type: egg white protein

23 g

Naked Nutrition's egg protein powder derives from non-GMO chicken eggs laid on U.S. farms. They use dried egg whites to make this protein powder, and the eggs are processed into a powder within a day to preserve maximum nutritional value. This product is free of additives like sweeteners, flavors, or colors.

Pros:

  • Suitable for people who cannot tolerate whey or casein protein or are lactose intolerant.
  • This protein supplement is suitable for people on a paleo diet.
  • Economical compared to other egg protein supplements.

2.5

Cons:

  • Some users might experience digestive issues like bloating, gas, and diarrhea.
  • Unsuitable for individuals with allergies to eggs.
  • According to some reviews, the product contains nuts, which could be a concern for allergy sufferers.

Brown rice protein powder

$49.95

A high-quality brown rice protein powder should include:

Best allergen-free protein: Orgain Organic Protein Powder

  • Price per serving: around $1.05–$1.45
  • Protein dose per serving: 21 grams
  • Protein source: plant-based

Orgain Organic Protein Powder offers an organic blend of plant-based protein, including brown rice, pea, and chia seed sources. Each serving delivers 21 grams of protein along with vitamin D, calcium, iron, and potassium.

Pros:

  • Low sugar content.
  • Available in various sizes, including canisters and portable single-serve packets.
  • Vegan-friendly, as well as soy-, lactose-, and gluten-free.
  • Contains vitamin D, calcium, iron, and potassium.

isolate

Cons:

  • Some users reported digestive discomfort and bloating.
  • Some customers found the supplement to have an unpleasant taste and texture.
  • It includes erythritol, which some individuals may wish to avoid.

Plant-based protein powder

21 g

Some of the best plant-based protein powders are:

Best nutritionally complete plant-based protein: Huel Complete Protein

  • Cost per serving: around $1
  • Protein dose per serving: 20 grams
  • Protein source: plant-based

1.84

Huel Complete Protein provides a nutritionally complete solution with 20 grams of plant-based protein, along with other essential nutrients, in each serving. This protein powder is vegan-friendly, gluten-free, and does not contain soy or lactose. It also comes in several flavor options, including vanilla, chocolate, and banana.

Pros:

  • It is a convenient, all-in-one protein supplement that contains the necessary nutrients for health and growth.
  • The formula is free of common allergens like soy, dairy, and gluten.
  • It has a pleasant taste and is easy to mix with various liquids.

$55.10

Cons:* Some users reported stomach discomfort and bloating.* Some customers found the texture to be gritty.* It contains added sugars, which could be a concern for individuals looking for low-sugar options.

Huel asserts that their plant-based protein powder is made from sustainably sourced, cruelty-free ingredients such as soybean, lentil, and pea protein. They boast that this powder is naturally devoid of gluten and contains more essential amino acids per gram than whey protein.

This supplement includes curcumin and piperine (black pepper extract). It is free from gluten, lactose, GMOs, and dairy, making it vegan-friendly.

Huel suggests consuming this protein powder after a workout or whenever an energy boost is needed during the day.

Consumers can buy Huel protein powder in a 1.66-Ib tub. On Amazon, it is offered in the following flavors:

  • Chocolate Delight
  • Vanilla Caramel Delight
  • Strawberry Shortcake Delight

casein

Additional flavors may be available on the company website.

Nutritional information per 29-gram serving:

  • Calories: 110
  • Protein: 20 grams
  • Total fat: 1.5 grams
  • Sodium: 190 milligrams
  • Total carbohydrate: 5 grams

24 g

Advantages
  • This product contains 27 vital vitamins and minerals.
  • It is vegan-friendly and free from gluten, lactose, GMOs, and dairy.
  • Users report that this product provides good value, has a pleasant taste, and mixes well in any liquids.
Disadvantages

2 and 4

  • The product offers less protein per serving compared to other brands.
  • Some users complain of a bitter, chalky taste in the Chocolate flavor.
  • Other users report that the product has a sticky consistency when mixed with water.
Best for the whole family: KOS Organic Plant Protein
  • Cost: starting from $44.79
  • Protein per serving: 20 grams
  • Type of protein: plant-based

$73.71-$91.46

This plant-based protein supplement by KOS provides 20 grams of protein and 12 vitamins and minerals per serving.

It is USDA certified organic and contains protein from organic peas, flaxseed, quinoa, pumpkin, and chia seeds.

KOS claims that this supplement is suitable for the whole family, whether a person is looking to lose weight, needs a quick refuel between meals, or for children who refuse to eat vegetables.

This plant-protein supplement is available in the following flavors:

  • Chocolate
  • Chocolate Peanut Butter
  • Salted Caramel Coffee
  • Vanilla
  • Unflavored
Nutritional information per 39-gram serving:

pea

  • Calories: 160
  • Protein: 20 grams
  • Total fat: 7 grams
  • Sodium: 330 milligrams
  • Total carbohydrate: 9 grams

This protein supplement is manufactured in the USA and is also free from additives, vegan, dairy, soy, and gluten-free.

Additionally, KOS claims that this protein supplement contains only natural flavors and is additive-free.

20 g

The manufacturers recommend mixing one serving (2 scoops) in 8–12 ounces of cold water or non-dairy drink and blending or shaking in a shaker cup. It can also be added to baking.

If users are unhappy with this product, KOS offers a 30-day money-back guarantee.

Pros

1

  • The manufacturer offers a 30-day money-back guarantee.
  • This product is suitable for the whole family.
  • This product contains 12 vitamins and minerals.
  • It is USDA certified organic.
Cons
  • Some reviewers report experiencing bloating and cramping.
  • Other reviewers report that the product does not mix well with any liquids and is difficult to drink.
  • Some reviewers report that since the manufacturer has “improved the taste” of its protein supplements, they now taste unpleasant and are overly sweet.

$40

Best for vegans: Transparent Labs Organic Vegan Rice and Pea Protein
  • Price: starting from $44.99
  • Protein per serving: 24 grams
  • Type of protein: plant-based (rice and pea)

This rice and pea, plant-based protein powder contains 24 grams of protein per serving. Users can opt for two flavors: Chocolate or French Vanilla.

This protein powder also contains potassium, iron, and calcium.

Transparent Labs recommends combining one scoop with 6–8 ounces of water. The brand also suggests one to three scoops per day for best results. Users can adjust the ratio of water to powder to satisfy their taste.

Nutritional information per 37-gram serving:

egg

  • Calories: 150
  • Protein: 24 grams
  • Total fat: 2.5 grams
  • Sodium: 300 milligrams
  • Total carbohydrate: 7 grams

I indeed enjoyed using the product overall and plan to utilize it when I desire something a tad sweeter than my usual choice (Orgain unsweetened vegan protein powder). I appreciate its minimal ingredients, including an impressive 24 grams of protein - as someone adhering to a vegan diet, I often feel protein deficient. It's also low in sugar and doesn't incorporate any added sugar, thanks to its stevia-based sweetening.

PLUS POINTS

25 g

  • Generous protein content while maintaining a low calorie count
  • Ideal for vegans with high protein needs
  • Subscription-based discount available

MINUS POINTS

  • Only two flavor options available
  • Not overly sweet

3

Evaluating the top protein powders

The following table compares all the protein powders discussed in this article.

| Type of Whey or Protein Source | Protein per Serving | Weight (lb) | Price || --- | --- | --- | --- || Momentous | Whey Isolate | 20 g | 1.4 | ranging from $53.55 || Garden of Life | Whey Isolate | 24 g | 1.5 | ranging from $56.99 || Dymatize | Hydrolyzed Whey | 25 g | 5 | $79.94 || Ghost | Isolate | 25 g | 1.2 and 2 | ranging from $29.99 || Huge Supplements | Isolate | 23 g | 2.5 | $49.95 || Thorne | Isolate | 21 g | 1.84 | $55.10 || Optimum Nutrition | Casein | 24 g | 2 and 4 | $73.71-$91.46 || Ritual | Pea | 20 g | 1 | $40 || Naked | Egg | 25 g | 3 | around $68 || Orgain | Plant-Based | 21 g | 1.02, 1.59, and 2.03 (along with 10 individual-serving packets) | $27-$37 || Huel | Plant-Based | 20 g | 1.66 | around $36 || KOS | Plant-Based | 20 g | 2.4 | $44.79 || Transparent Labs | Plant-Based (Rice and Pea) | 24 g | 2.45 | $44.99** |

around $68

Factors to Consider When Choosing a Protein Powder

When shopping for a protein powder, individuals might want to consider the following factors:

  • Type of Protein: Depending on dietary requirements, some people might prefer plant-based options as they lack dairy or animal by-products.
  • Protein Amount per Serving: Some people may opt for a protein powder with a more substantial protein amount per serving.
  • Flavors: Unflavored options may work better for those who want to blend protein powder into flavored drinks, such as juice. Flavors might be artificial and increase the calorie count of each serving.
  • Packaging: Various companies provide protein powders in different weights. Others may also offer single-serve packets, which could be useful for those who wish to try the product before buying a larger container.

How we Select Products

Medical News Today’s Selection Process

Medical News Today chooses products that meet the following criteria, wherever possible:

plant-based

  • Quality of Ingredients: The selected products must contain high-quality ingredients, which must be clearly labeled and free from harmful substances such as pesticides, heavy metals, and mold.
  • Dosage: The products must clearly specify the supplement dosage.
  • Serving Size: The chosen products must follow recommended safe dosages.
  • Third-party Testing: It is preferred if the products undergo third-party testing for contaminants.
  • Type of Protein: Products must offer a range of protein sources, from whey to plant-based.

Understanding Protein Powder

Although the general population's recommended daily allowance for protein is approximately 0.8 grams per pound of body weight, physically active individuals may require a higher protein intake.

21 g

Studies indicate that actively engaged individuals may require a more substantial protein intake than their sedentary counterparts, which equates to approximately 0.72 grams of protein per pound of body weight.

Dietary restrictions or costs may make it challenging for some people to obtain sufficient protein from their diets. Therefore, protein powder supplementation could be a suitable alternative to help individuals meet their nutritional goals.

The optimal protein powder choice would depend on an individual's health goals and dietary restrictions.

1.02, 1.59, and 2.03 (and 10 single-serve packets)

Protein powders are produced by isolating proteins from various food sources, including milk and plants. Some manufacturers may also use egg protein.

People who opt for milk-derived proteins can choose between two primary milk derivatives: whey and casein.

Whey protein is a rapidly absorbable protein, making it an excellent post-workout choice. Casein takes longer to digest, so it may be more suitable for pre-fasting or night-time use.

$27–$37

Whey protein is further categorized into three types:

There are various types of protein powders available, each undergoing a unique manufacturing process to determine its protein concentration and characteristics:

  • Unprocessed Protein Concentrate (UPC): This is the least processed form, typically the most affordable, and contains approximately 34–89% protein alongside other nutrients such as fats and carbohydrates.
  • Processed Protein Isolate (PPI): Having a slightly higher protein content at around 90%, this form requires further processing and is typically more expensive. PPI contains minimal carbohydrates and fats.
  • Mostly Processed Protein Hydrolysate (PPH): The most refined form, it is also referred to as "predigested" due to its partial hydrolysis. PPH is simpler for the body to absorb and utilize.

Opting for plant-based alternatives like hemp protein or pea protein might be beneficial for vegans, individuals with lactose intolerance, or those who have difficulty digesting milk protein. However, these options might not provide all the required nine fundamental amino acids. Manufacturers can improve the quality of plant protein by blending or adding other protein sources to create a complete amino acid profile.

The does not regulate dietary supplements like protein powders as stringently as pharmaceuticals, which means it is up to the manufacturers to ensure product safety and provide appropriate labeling.

An evaluation by the Clean Label Project indicates that some protein powders could contain high concentrations of hazardous metals. Therefore, it is advisable for consumers to inquire about the manufacturers' contamination reduction measures and verify whether the product has been tested by third-party organizations before purchasing.

plant-based

What varieties of protein powders are up for grabs?

With a plethora of protein powders available, deciding which one to choose can be a challenge, particularly for first-time supplement users.

Whey protein powder continues to be the most prevalent choice in the market. It is derived from milk and can be found in concentrate, isolate, and clear versions. It is commonly known as a rapid-digesting protein.

20 g

Whey protein concentrate

Whey concentrate features high protein and low sugar content while providing a full amino acid profile.

This type of protein forms as the liquid that separates from curdled milk during cheese production. Manufacturers subsequently process this liquid to eliminate lactose, fat, and impurities, resulting in concentrated whey protein. The concentrated whey protein is then filtered and dried, then combined with additional ingredients to produce edible whey protein powder.

1.66

Whey protein isolate

More similar to concentrate but with higher protein content due to the additional filtering process, increasing its purity. Typically, concentrate contains approximately 80% protein by weight, whereas isolate boasts a higher protein content per 100g.

Whey isolate typically has lower fat, fewer carbs, and fewer calories than whey concentrate, making it an excellent option for individuals looking for a premium whey with the highest protein quantity. Additionally, protein isolates are often beneficial for individuals with lactose sensitivities or digestive conditions, due to their reduced fat and carb content.

around $36

Hydrolyzed whey protein

Also known as clear whey isolate, this type of protein is more refined than conventional protein powder. The higher refinement results in a protein content of approximately 90% per serving.

Similar to isolates, hydrolysates can also benefit individuals with sensitivities or digestive conditions.

Casein

Casein is the primary protein found in dairy products, accounting for around 80% of the total protein present in cow's milk. Casein is analogous to whey in that it is a complete protein, providing the body with all the essential amino acids required for building muscles. Casein protein is recognized as a slow-digesting protein, potentially aiding in reducing appetite and increasing feelings of fullness.

Research suggests that ingesting casein may lead to positive effects on post-exercise recovery.

plant-based

Pea protein

Pea protein is a suitable option for vegans or individuals with allergies or intolerances to dairy or lactose. This type of protein is gentler on the digestive system than whey-based products and boasts a variety of health benefits, including promoting fullness, providing fiber, and being low in sugar and fats.

A study comparing the effects of pea protein to whey protein on physical adaptations following eight weeks of high-intensity functional training found that both pea and whey proteins promote similar strength and muscle growth.

20 g

Plant protein

Plant protein is high in fiber and aids in regulating the body's sugar usage and promoting feelings of fullness. It also facilitates the smooth movement of food through the digestive system. This option is suitable for vegans or individuals with allergies or intolerances to lactose.

Both whey and plant protein contain comparable amounts of protein. However, whey is a complete protein in that it contains all nine essential amino acids. Plant protein, while lower in BCAAs, is a satisfactory source of protein, with soy being an exception.

2.4

Just like whey, egg protein enhances muscle growth, strengthens muscles, and aids in recovery after exercise. It even offers an extra advantage of whey protein, helping decrease visceral fat and cholesterol levels.

However, individuals with egg allergies should avoid using it.

Potential advantages of protein supplements

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Protein is a crucial macronutrient, essential for building muscles, repairing tissues, and producing enzymes and hormones.

Research indicates that protein powder supplementation is a secure and convenient method of obtaining high-quality dietary protein. Yet, more studies are needed to establish its long-term implications.

Adhering to a high-protein diet can help in muscle growth, promote satiety, encourage weight loss, and speed up muscle recovery after exercise.

Usage instructions

Always follow the instructions on the package, which typically include mixing a scoop of protein powder with a liquid to create a protein-rich beverage.

Popular mixer options include water, milk, plant-based milk, and yogurt. Some individuals might also consider blending fruits into their drink to create a more nutritious snack.

plant-based rice and pea

Timing for consumption

The optimal time to consume protein powder depends on your goals, such as weight loss or muscle growth. You can take protein powders before or after workouts, each having their advantages and disadvantages.

Taking protein powder before a workout might stimulate muscle growth and reduce exercise-induced damage and fatigue.

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If your objective is weight loss, consuming protein powder before exercise can help maintain fullness and potentially boost your metabolism.

If your goal is muscle growth, researchers suggest that the best time to consume protein powder is during the post-exercise recovery period, preferably just before sleep and during the first few hours post-exercise for optimal muscle growth and total protein balance improvement. They recommend consuming an appropriate amount – around – for enhancing muscle mass.

Dangers associated with protein powders

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Consuming protein powder may pose some risks, including:

Overconsumption

Active adults should aim for protein intake of grams per pound of body weight.

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A study warned that exceeding 0.91 grams per pound of body weight could result in side effects such as:

  • dehydration
  • nausea
  • fatigue
  • irritability
  • headache
  • diarrhea

Contamination Concerns

Some protein powders may become contaminated during manufacturing or due to toxic soil contaminants from plant-based proteins.

Researchers from the Clean Label Project examined 134 protein powder products for 130 types of toxins and found that many protein powders contained heavy metals like lead, arsenic, cadmium, and mercury. Additionally, they discovered some contained bisphenol-A (BPA), pesticides, and other harmful contaminants linked to cancer and other health issues.

Specifically, some toxins were present in high concentrations, such as one protein powder containing 25 times over the permissible BPA limit.

Consumers should seek protein powders that have undergone third-party testing and examine the lab results before purchasing a protein powder online.

Impurities

As protein powders are categorized as dietary supplements, they are not regulated like food and medication by the FDA.

The FDA found illegal steroids or steroid-like substances in some protein powders, associated with various health risks, including:

  • severe acne
  • hair loss
  • altered mood
  • irritability
  • increased aggression
  • depression
  • kidney damage
  • heart attack
  • stroke
  • pulmonary embolism
  • deep vein thrombosis

The FDA advises individuals to consult a healthcare professional if they experience symptoms like nausea, weakness, fatigue, chest pain, jaundice, or shortness of breath after consuming protein powders.

Consumers should look for third-party tested products and those with certifications like NSF Certified for Sport to guarantee they are buying high-quality products with no impurities or banned substances.

Frequently Asked Questions about Protein Powder

The type of protein powder you buy depends on your dietary needs. Vegans, vegetarians, or people with lactose intolerance should choose plant-based protein powder, as it doesn’t contain animal by-products or dairy.

It is also essential to check if a company has a third-party lab to test its products. A third-party lab ensures the protein powder hasn't been contaminated and is free from harmful ingredients.

Celebrities likely use the protein powders that they or their trainers believe provide the best results from their workouts.

Some celebrities might promote certain protein powder brands on their social media, although they are usually compensated to do so. Ultimately, you should choose the protein powder that fits your dietary and nutritional needs.

Whey protein is simple to digest.

Whey protein isolate has a higher protein content than whey protein concentrate. However, it tends to be more expensive.

Whey protein hydrolysate is the most processed form of whey protein. Some may find this form easier to digest.

Currently, there is no scientific evidence indicating one type of protein powder is superior for males over females, though recommended daily intakes vary between genders. The minimum amount of protein most adults need is around 0.8 g per kg of body weight (0.36 g per pound) per day.

Studies on protein supplementation in athletes indicate that to foster muscle growth, one ought to opt for a product containing at least 20-30 grams of premium-grade protein, while minimizing additives like fillers, sweeteners, and synthetic components.

This research further promotes whey protein as the optimal choice. It boasts the highest concentration of Branched-Chain Amino Acids (BCAAs) among natural proteins, triggering muscle protein synthesis. Higher levels of BCAAs are also linked to enhanced endurance performance and enhanced upper body power.

The most superior quality protein is whey protein isolate. Typically, it boasts a higher protein concentration and features lower carbohydrate and fat content than other forms of protein. According to research, whey protein stands out as one of the highest-grade proteins due to its rich amino acid profile. Furthermore, it excels in stimulating muscle protein synthesis and accelerating the recovery process.

Overview

Protein plays a crucial role in any nutritional plan. Utilizing protein powder can serve as a practical method for individuals to augment their protein intake.

With a wide array of protein powders in the market, it's essential to consider your dietary preferences and objectives. Opt for a protein powder that caters to your unique needs and objectives in terms of health and fitness.

  • workouts can be complemented with workout supplements such as Momentous Essential Protein Grass-Fed Whey Isolate, which contains high levels of protein and is easily digestible, promoting muscle growth and recovery
  • some individuals may choose to use supplements containing probiotics, like Garden of Life Sport Grass-Fed Whey, to aid in digestion and nutrient absorption during workout recovery periods.

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