Protein powders are most definitely not created equal, and trying to find the best one for your needs whether you're vegan, an athlete or pregnant can be beyond complicated. With so many brands, flavors and protein sources on the market, deciphering the label can feel overwhelming. We did the leg work for you and asked a registered dietitian and certified athletic trainer, and these powders earned top honors.

Protein powders are dietary supplements and are meant to supplement gaps in the diet – not replace whole foods. If you are pressed for time after a workout or trying to boost the protein at a meal or snack, protein powders can be a convenient way to help, but keep in mind, they are not one size fits all. Formulations vary and many include extensive lists of additional ingredients that you may or may not want in your day. Contrary to popular belief, there’s no need to add protein powder to all meals and snacks. Seek out predominantly protein-rich foods to help you achieve your daily needs first. Then, a reasonable use of a protein powder — no more than one serving a day — can help you reach your protein goals. Ideally, protein powder should contain all essential amino acids (aka – protein building blocks); these are inherently found in animal-based proteins or from a combination of plant-based sources.

Most protein powders contain little or no carbs but taste sweet with the addition of low or no-calorie sweeteners like stevia and sucralose. Protein powders are simple for on-the-go prep – simple shake or mix with water or another liquid using a protein shaker or blender.

Is Protein Powder Regulated?

Since dietary supplements are poorly regulated, competitive athletes or those with dietary restrictions should seek out supplements with third-party verification from companies like NSF Certified for Sport and Informed Sport to ensure label accuracy.

How to Read an Ingredient List

When seeking a protein powder it’s important to realize that they are not one-size-fits-all. Protein sources vary, even when they are derived from the same source. For example, whey protein isolates have a higher percent protein content by weight and virtually no lactose, while whey protein concentrates powders are made differently – they tend to be more affordable, and contain less protein and slightly more carbs per serving. Many brands also contain a lot more than just a protein source. Check ingredient lists carefully for additional ingredients including caffeine, creatine, probiotics, vitamins and minerals. While some of these add-ins may be desirable, you should know if they are part of your protein supplement or not. Most protein powders are also sweetened with calorie-free sweeteners like stevia, sucralose and monk fruit. This keeps the calories and carbs low, which may not be ideal for recovery. Since dietary supplement manufacturers do not have to follow FDA guidelines for ingredient disclosure, seeking a third-party tested brand or a product with a label titled “Nutrition Facts” (as opposed to “Supplement Facts”) is the best way to help ensure the label is accurate.

FAQs

How much protein powder should I take?

Doses vary by brand, but a good target would be 25 to 30 grams per serving. Most folks should limit to one serving to make sure they are eating plenty of protein-rich foods at most meals and snacks.

What should I take if protein powder hurts my stomach?

Protein doses as high as protein powders are best for post-workout. A high amount of protein before exercise can lead to stomach upset due to slow digestibility. Check ingredient lists to ensure your protein powder doesn’t contain an ingredient that typically upsets your stomach, there are plenty of different options to switch to.

Is protein powder healthy?

A safe and properly dosed and timed protein powder can certainly be an addition to a healthy diet and can be a convenient way to help you reach your daily protein goals. It is not superior to protein-rich foods as part of a balanced diet.

What about performance enhancers?

There are numerous ingredients often added to protein powders that promise to enhance performance including creatine, branched-chain amino acids (BCAAs), HMB, glutamine and stimulants like caffeine and guarana. These substances vary in safety and effectiveness and risk side effects and medication interactions in some individuals. Athletes subject to drug testing also need to be especially careful of these types of ingredients — more important reasons to take inventory of what is in your protein powder of choice. Athletes and exercise enthusiasts can learn more about these types of ingredients from the U.S Anti-Doping Agency.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies.

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