The 7 Best Protein Powders of 2026: RD Tested and Approved

Our team of personal trainers, nutritionists, and athletes tested over 30 protein powders and worked with a registered dietitian to approve each one, taking factors such as performance, recovery, and everyday wellness into consideration to help you find the best protein powders for your needs amid your hectic lifestyle. 

Why Trust Fortune

Our team of expert testers has tried hundreds of the most popular supplements on the market today, using our comprehensive supplement testing methodology to find the best products for all folks.

Our Top Pick 

Transparent Labs 100% Grass-Fed Whey Protein Isolate is our pick for the best protein powder overall. 

Best Protein Powders of 2026

• Best Protein Powder Overall: Transparent Labs 100% Grass-Fed Whey Protein Isolate
• Best Whey Protein Powder: Swolverine Whey Protein
• Best Tasting Protein Powder: Legion Whey+ Certified Grass-Fed Irish Whey Protein Isolate 
• Best Budget Protein Powder: Nutricost Whey Concentrate
• Best Protein Powder for Weight Loss: Ritual Essential Protein Daily Shake
• Best Vegan Protein Powder: Swolverine Plant Protein
• Best Post-Workout Protein Powder: Kaged Whey Protein Isolate  

Best Protein Powders Comparison Table

Protein Powders	Protein Per Serving	Calories Per Serving	Sweeteners Used	Protein Source
Transparent Labs 100% Grass-Fed Whey Protein Isolate	28 g	130	Stevia extract	Grass-fed cattle
Swolverine Whey Protein	25 g	100	Sucralose	Grass-fed cattle
Legion Whey+ Certified Grass-Fed Irish Whey Protein Isolate	22 g	100	Stevia extract	Grass-fed cattle
Nutricost Whey Concentrate	25 g	130	Sucralose	Instantized whey protein concentrate
Ritual Essential Protein Daily Shake	20 g	120	Stevia extract, organic monk fruit extract	Organic pea protein
Swolverine Plant Protein	25 g	140	Stevia	Pea protein isolate, pumpkin protein
Kaged Whey Protein Isolate	25 g	110	Sucralose and stevia extract	Whey protein isolate

Transparent Labs 100% Grass-Fed Whey Protein Isolate
Protein Per Serving	28 g
Calories Per Serving	130
Sweeteners Used	Stevia extract
Protein Source	Grass-fed cattle
Swolverine Whey Protein
Protein Per Serving	25 g
Calories Per Serving	100
Sweeteners Used	Sucralose
Protein Source	Grass-fed cattle
Legion Whey+ Certified Grass-Fed Irish Whey Protein Isolate
Protein Per Serving	22 g
Calories Per Serving	100
Sweeteners Used	Stevia extract
Protein Source	Grass-fed cattle
Nutricost Whey Concentrate
Protein Per Serving	25 g
Calories Per Serving	130
Sweeteners Used	Sucralose
Protein Source	Instantized whey protein concentrate
Ritual Essential Protein Daily Shake
Protein Per Serving	20 g
Calories Per Serving	120
Sweeteners Used	Stevia extract, organic monk fruit extract
Protein Source	Organic pea protein
Swolverine Plant Protein
Protein Per Serving	25 g
Calories Per Serving	140
Sweeteners Used	Stevia
Protein Source	Pea protein isolate, pumpkin protein
Kaged Whey Protein Isolate
Protein Per Serving	25 g
Calories Per Serving	110
Sweeteners Used	Sucralose and stevia extract
Protein Source	Whey protein isolate

Best Protein Powder Overall: Transparent Labs 100% Grass-Fed Whey Protein Isolate  

Transparent Labs’ 100% Grass-Fed Whey Protein Isolate comes in 18 flavors and is available in a two-pound or four-pound size. It’s gluten free, non-GMO, and contains no artificial sweeteners, coloring, or preservatives. This protein powder is also both Informed Choice and Informed Protein certified, meaning that it’s third-party certified for accuracy, purity, and banned substance testing.   

Our Tester’s Thoughts on Transparent Labs 100% Grass-Fed Whey Protein Isolate   

Kayla was our tester for this protein powder, rating it a 5 out of 5 for her first impression. At first glance, she noted that the packaging for Transparent Labs’ whey protein isolate is simple, clean, and gives you all the information you need to know without making it overwhelming. “The brand exudes transparency—hence the name—and shows that with their packaging, third-party testing, clean ingredients, and so forth,” she said.  

Our tester thought the instructions were easy to follow. After shaking it for 60 seconds, the texture came out super smooth, with no graininess at all.  “The mix has a small foam layer at the top, however, it wasn’t super thick,” Kayla noted. “I used 8 ounces of water and this seemed to be a good consistency. I think anything over 10 ounces would be too watery.” She rated the whey protein isolate a 5 out of 5 for mixing well.   

Kayla likes to prioritize flavor along with protein to calorie ratio, saying: “With this product having 28 grams of protein and only 130 calories, you might wonder if it’s going to lack in taste. This brand leaves you with zero disappointment.” She described it as having a slight sweetness that is not overwhelming, and a frothy, slightly fully body texture to it, something like a milky consistency, rating it a 5 out of 5 for taste, and a 3 out of 5 for sweetness.   

Our tester also shared that she felt great after testing this protein powder. “Usually, whey protein isn’t a problem for me, but if it’s too thick, I can feel full and sluggish. With this mixture, I felt great, and didn’t have any tummy issues that I sometimes do with plant or casein products.”   

What Testers Think Could Be Improved 

Transparent Labs’ protein isn’t the most budget-friendly on the market. This product is about $1.99 per serving, whereas some other options can cost as low as $1.50. 

This product is also sweetened with stevia. This isn’t necessarily a negative thing, however, stevia may not work for everyone. 

Specs

• Protein per serving: 28 grams
• Calories per serving: 130
• Third-party verification: Informed Choice
• Cost per serving: $1.99
• Servings per container: 30

Best Whey Protein Powder: Swolverine Whey Protein Powder

Our team selected Swolverine Whey Protein Isolate as the best whey protein powder since it’s made from whey isolate protein powder. Unlike a casein protein, for instance, whey digests faster, making it the ideal ingredient for a quick post-workout refuel. 

Our Tester’s Thoughts on Swolverine Whey Protein Powder 

This protein powder dissolved perfectly per our tester Pete, with “no visible chunks or undissolved bits remaining after 60 seconds of shaking.” This led to a 5 out of 5 for mixability, too. 

Our tester rated this powder a perfect 5 out of 5 in the category of first impression, praising its secure zip-lock seal. “Looking inside, I see a fine powder,” he said when trying out the mint chocolate chip flavor. “I’m instantly hit with the scent of mint. A scoop is inside too, which is nice.” He also noted that the bag weighs 1.71 pounds, contains 25 servings, and has easy-to-read instructions and ingredients. 

What Testers Think Could Be Improved 

While our tester didn’t experience any side effects from the powder, he wasn’t crazy about the taste. However, he stressed that he’s not a fan of mint to begin with, and there are plenty of other varieties to choose from, including chocolate, vanilla, and churro.  

This protein powder is also more expensive than some of the others on this list. 

Specs

• Protein per serving: 25 grams
• Calories per serving: 110
• Third-party verification: Four ingredients tested by Light Labs
• Cost per serving: $2.79
• Servings per container: 25

Best Tasting Protein Powder: Legion Whey+ Certified Grass-Fed Irish Whey Protein Isolate

Legion Whey+ is made with Truly Grass Fed™ certified whey isolate, sourced from small dairy farms in Ireland. The certification assures that cows are pasture-raised and fed a 95% grass diet for over 250 days each year. Our tester, Pete, tried the French vanilla, and loved the creamy, rich flavor.  

Plus, the brand has more than 12,000 verified reviews (with an overall 4.6 out of 5-star rating), many of which point out the flavor. “I got strawberry cheesecake and red velvet,” one reviewer wrote. “They are by far the most delicious protein powders I’ve ever tried.”  

Our Tester’s Thoughts on Legion Whey+ Certified Grass-Fed Irish Whey Protein Isolate 

This is our pick for the best tasting protein powder on our list; our tester Pete rated it a 5 out of 5 for flavor. He noted that the protein powder is fairly sweet, as the brand uses a combination of stevia and OvaSweet, saying: “There is a slight stevia aftertaste. It feels creamy. Would I drink this again? Yes, I’d drink this protein powder again.” Pete said that it has what he’d describe as a natural flavor profile—you can taste the vanilla, but it’s not overbearingly sweet.   

Pete didn’t notice any negative effects, digestive issues, or weird aftertaste from the Legion Whey+, rating it a 5 out of 5 for side effects. In short, he is a fan of this brand, as they are artificial ingredient-free and third-party tested. Overall, Pete thinks this is a high-quality whey protein isolate supplement.  

What Testers Think Could Be Improved 

However, Pete rated this protein powder a 1 out of 5 on how well it mixed, saying, “The product did not dissolve after 60 seconds. Without blending, there were small chunks of protein powder that floated to the top of the shaker bottle. After blending, it had a smooth and creamy consistency.” For a smoother mix, we suggest using a blender to ensure this protein powder completely dissolves. 

If you want to avoid using a blender and simply mix your drink in a shaker bottle, we recommend Transparent Labs protein. 

Specs

• Protein per serving: 22 grams
• Calories per serving: 100
• Third-party verification: NSF Certified
• Cost per serving: $2.17
• Servings per container: 30

Best Budget Protein Powder: Nutricost Whey Concentrate

Nutricost Whey Concentrate is available in eight flavors and three sizes: one-and-a-half pounds, two pounds, or five pounds. It’s non-GMO and gluten free, and we especially like how cost-effective this powder is, as it costs only about 87 cents per serving if you get the five-pound tub. Most of the protein powders we’ve tested cost $1 or even more than $1.50 per serving, so our team thinks this is a steal! 

Our Tester’s Thoughts on Nutricost Whey Concentrate 

Pete was our tester for this protein powder, which he tried in the vanilla flavor. He’s a certified nutrition coach who also tested and reviewed many other options on our list, paying close attention to formulations and ingredients. Pete’s initial reaction to the product was promising, rating it a 5 out of 5 for his first impression. “It comes in a standard size plastic container. The matte label is simple and straightforward, which is in line with the brand being a cost-effective supplement company.”  

He found the instructions easy to follow, and after mixing, said the shake had a “very thin, smooth consistency. It mixed easily and fully dissolved. There were no visible chunks. It did not need additional mixing.”   

After testing, Pete did not notice any adverse effects or digestive issues, rating it a 5 out of 5 for side effects. Overall, we recommend this protein powder for folks looking for the best affordable option. If you’re looking for a less sweet-tasting formula, we recommend Transparent Labs 100% Grass-Fed Whey Protein Isolate. 

What Testers Think Could Be Improved 

Pete said that once mixed, this protein tastes like sweet skim milk. Personally, he probably wouldn’t drink this product again because it tasted a little too sweet for him. Sucralose is one of the ingredients used for sweetening, and it has also been known to cause stomach upset–we think this could be improved by switching out the ingredients used to sweeten this protein powder. 

Specs

• Protein per serving: 30 grams
• Calories per serving: 140
• Third-party verification: N/A
• Cost per serving: $1.83
• Servings per container: 24

Best Protein Powder for Weight Loss: Ritual Essential Protein Daily Shake

If you’re looking for a protein powder for weight loss, you might consider using the Ritual Daily Shake to help support your goals since it’s low calorie but contains enough protein and fiber to keep you feeling full. That said, as with any protein powder, we recommend talking with a doctor or other healthcare professional before using it as a weight-loss tool.  

Our Tester’s Thoughts on Ritual Essential Protein Daily Shake 

Ritual’s Essential Protein Daily Shake contains about 120 calories per serving, including 20 grams of protein, which makes for a good protein-focused snack. Our tester Pete, a certified nutrition coach, loved how easily the powder dissolved. 

“The texture was thick, but there weren’t any clumps or chunks in the container,” he noted. “Just add 5 tablespoons or 1/3 a cup into 8 to 12 ounces of any cold liquid. Then shake it up, or blend into your favorite smoothie, and it should dissolve in 60 seconds or less.” Pete ended up giving Ritual a perfect 5-out-of-5 score for mixability. 

He also praised Ritual for their transparency and how much third-party testing the brand has conducted. “They do a great job using all-natural and traceable ingredients in their products,” Pete said, noting that the Protein Daily Shake is Informed Sport certified. This guarantees you’re not ingesting contaminants. 

What Testers Think Could Be Improved

One area where Pete thought the Ritual Daily Protein Shake could have used some improvement is taste. He only scored the powder a 3 out of 5 in this category. 

“I tested the vanilla flavor,” Pete said. “There’s a hint of vanilla, but the pea protein flavor really dominates the taste. It’s also not very sweet, which made it tough to drink. I’d also recommend using more water than the suggested 12 ounces. Mixing it with around 16 ounces of water created a lighter, smoother consistency that was easier to drink.” 

Also note that the Ritual Essential Protein Daily Shake is on the pricier end of the spectrum, costing $2.93 per serving as of this writing. That’s a bit more expensive than some of the other products on this list, many of which cost between $1.00 and $1.50 per serving. 

Specs

• Protein per serving: 20 grams
• Calories per serving: 120
• Third-party verification: Non-GMO, Clean Label, B Corp Certified, Informed Sport Certified
• Cost per serving: $2.93
• Servings per container: 15

Best Vegan Protein Powder: Swolverine Plant Protein

If you’re looking for a high-quality vegan protein powder, Swolverine Plant Protein is our pick for the best out of the ones we’ve tested. It’s a pea- and pumpkin-based protein with 25 grams of protein per serving and very little additional carbohydrates or fats. Pea-based protein is considered a complete protein, so you’ll still get all nine amino acids, which most folks get from animal products. 

Our Tester’s Thoughts on Swolverine Plant Protein 

“I really enjoyed this product,” Pete said, giving this protein an overall 5 out of 5 for experience. “I did not have any digestive issues, and the plant protein went down really smooth. I didn’t notice any adverse effects.” 

Pete tried the salted caramel flavor but this one also comes in chocolate cake and vanilla oatmeal cookie. You can also choose two container sizes, including 25 and 30 servings. “The product tastes really nice,” Pete said. “The salted caramel flavor is pretty subtle and not too sweet. It is relatively thick for a plant protein, but the flavor was not overwhelming at all. It was frothy and creamy, though I think it would be better with milk or almond milk.” 

Pete shook the product in a standard shaker cup for about 60 seconds, resulting in a drink that was neither grainy, nor chalky. While it does have a slight plant flavor, it’s not overbearing. 

What Testers Think Could Be Improved 

One 30-serving container of Swolverine Plant Protein costs $64.99, which is about $2.16 per serving, which isn’t the most budget-friendly. You can opt for a subscription, though, which gives an extra 15% off. That said, this may not fall within every athlete’s budget, in which case, we recommend Nutricost Whey Protein. 

Specs

• Protein per serving: 25 grams
• Calories per serving: 140
• Third-party verification: Third-party tested
• Cost per serving: $2.16
• Servings per container: 30

Best Post-Workout Protein Powder: Kaged Whey Protein Isolate 

Kaged Whey Protein Isolate is our pick for the best post-workout protein powder because it’s derived from 100% pure whey isolate. “Whey digests faster than most other protein powders because it is soluble, stays liquid in the stomach, and does not coagulate the way casein does, meaning it moves quickly to the small intestine for absorption,” says Kayla Kamen, MS, RDN, at Drink Wholesome. “It’s also rich in essential amino acids, which the body absorbs rapidly. This makes whey especially useful post-workout, when muscles need a fast influx of amino acids for repair and growth. Slower-digesting proteins like casein are better suited to before bed, supporting overnight muscle recovery,” she says. 

Our Tester’s Thoughts on Kaged Whey Protein Isolate 

Our tester, Pete, had a positive first impression, rating Kaged a 5 out of 5 in this category. The container has a black label with light yellow lettering. It’s three pounds and contains 44 servings. The label is easy to read, and the container opens and closes easily. The label also includes relevant information, including Informed Sport testing, that it contains 25 grams of protein, plus labels indicating that it is non-GMO and gluten-free.  

He experienced no adverse effects, digestive issues, or aftertaste, rating it a 5 out of 5. Overall, our team thinks Kaged Whey Protein Isolate is a high-quality choice for those wanting clean macros, solid taste, and digestibility. 

What Testers Think Could Be Improved 

Pete found Kaged Whey Protein’s taste a bit too sweet for his liking. “The product uses a blend of both sucralose and stevia. The vanilla flavor is subtle; all I really taste is the sweetness of the product.” In terms of consistency, Pete said, “The product is smooth, mixed well, and didn’t froth up when mixed. There was no grittiness or clumping.” He rated Kaged a 3 out of 5 on taste and a 5 out of 5 for sweetness.   

Specs

• Protein per serving: 25 grams
• Calories per serving: 110
• Third-party verification: Informed Choice Certified for Sport
• Cost per serving: $1.99
• Servings per container: 35

Other Protein Powders We Tested 

We tested over a dozen protein powders hands-on in our lab. Here are a few that we considered but didn’t make our list of top picks, and why. 

• Our team tested Transparent Labs’ 100% Grass-Fed Casein Protein in the Chocolate Flavor, but found it particularly grainy, despite mixing it fully. 
• Kaged’s Protein Isolate Elite Series didn’t have the best flavor, according to our tester. 

How We Tested and Selected the Best Protein Powders 

We tested and evaluated protein powders and scored them on a scale of 1-5 for factors such as first impressions, easy-to-follow directions, taste, mixability, side effects, and value. Our testers consider the products based on their own experiences and preferences. We then review their testing feedback and data to share our findings and recommendations.

Taste and Texture 

Flavor is a big part of our testing process. We ask our testers to provide feedback on the taste, texture, and pleasantness of the flavor for each protein powder. We rate sweetness on a scale of 1 to 5, based on sweetness strength. A score of 5 is best-tasting, 1 is not drinkable.

We also consider texture, and ask our tester to record any grittiness, clumps, frothiness, or conversely, smoothness and creaminess, when tasting the protein powder drink. 

Formula 

We work with a registered dietitian (RD) during testing to find the most effective and safe supplements, including greens powders, pre-workouts, and, of course protein powders. We look for a high amount of protein in each serving (at least 20 grams) with as few fats and carbohydrates as possible. We also look for protein powders without artificial sweeteners and other additives.  

Mixability  

When mixing a protein powder into liquid, we prepare the product exactly as advised by the brand. We then pay close attention to how well the powder dissolves, wanting to avoid grittiness in the taste and odd textures, like chunks.  

Third-Party Testing 

Whether you’re buying a protein powder or fat burner supplement, we recommend prioritizing a third-party tested product. Third-party testing involves independent verification of safety, purity, as well as nutrition label accuracy. This helps ensure the label on the product is accurate. Third-party testing also checks for harmful substances such as heavy metals, pesticides, and more for safety.  

For athletes, third-party testing is paramount to knowing that the protein powder they’ve chosen does not contain any banned substances. They should look for products that are certified for sport. Independent testing and certifications help to build consumer trust. The FDA (U.S. Food and Drug Administration) does not regulate supplements, so it’s vital to have independent testing done to ensure safety, accuracy, and quality.  

Value 

When considering value, we place a higher value on brands that source their ingredients in America and have certifications, such as Informed Protein. 

Protein Powders	Protein Per Serving	Sizes Available	Cost for 30 Servings
Transparent Labs 100% Grass-Fed Whey Protein Isolate	28 g	2 lbs, 4 lbs	$59.99
Swolverine Whey Protein	25 g	1.71 lbs	$69.99 for 25 servings
Legion Whey+ Certified Grass-Fed Irish Whey Protein Isolate	22 g	1.91 lbs per bag	$64.99
Nutricost Whey Concentrate	25 g	1.5 lbs, 2 lbs, 5 lbs	$32.86
Ritual Essential Protein Daily Shake	20 g	1.1 lb	$44 for 15 servings
Swolverine Plant Protein	25 g	25 servings, 30 servings	$64.99
Kaged Whey Protein Isolate	25 g	1.70 lbs	$44.99

Transparent Labs 100% Grass-Fed Whey Protein Isolate
Protein Per Serving	28 g
Sizes Available	2 lbs, 4 lbs
Cost for 30 Servings	$59.99
Swolverine Whey Protein
Protein Per Serving	25 g
Sizes Available	1.71 lbs
Cost for 30 Servings	$69.99 for 25 servings
Legion Whey+ Certified Grass-Fed Irish Whey Protein Isolate
Protein Per Serving	22 g
Sizes Available	1.91 lbs per bag
Cost for 30 Servings	$64.99
Nutricost Whey Concentrate
Protein Per Serving	25 g
Sizes Available	1.5 lbs, 2 lbs, 5 lbs
Cost for 30 Servings	$32.86
Ritual Essential Protein Daily Shake
Protein Per Serving	20 g
Sizes Available	1.1 lb
Cost for 30 Servings	$44 for 15 servings
Swolverine Plant Protein
Protein Per Serving	25 g
Sizes Available	25 servings, 30 servings
Cost for 30 Servings	$64.99
Kaged Whey Protein Isolate
Protein Per Serving	25 g
Sizes Available	1.70 lbs
Cost for 30 Servings	$44.99

Benefits of Protein Powder  

Protein powder offers several benefits for health and fitness, making it popular among athletes and folks looking to support overall wellness or weight management.  

• Muscle Growth: Using protein powder helps support muscle growth and repair, especially after lifting. A 2019 study found that participants who consumed protein supplements before and after resistance exercises over 12 weeks experienced greater improvements in muscle growth, strength, and endurance compared with those who did not supplement.  
• Convenience: Protein powder is convenient and easy to use, making it ideal for busy days. It requires no cooking and can be mixed into shakes or snacks for a quick protein boost on the go.  
• Weight Management: Increasing protein intake with supplements can help support weight-loss by boosting satiety and reducing overall calorie intake. Many studies, including a 2020 analysis, have shown that diets higher in protein may lead to greater weight loss, fat reduction, and preservation of muscle during periods of calorie restriction.  
• Immune Support: Protein is essential for immunity, as it provides critical amino acids for antibodies and other immune system proteins. Research shows that adequate protein intake can help enhance immune function and helps the body defend against infection and disease.  

What to Avoid in Protein Powder  

There are some ingredients we recommend avoiding when choosing a protein powder:  

• Artificial sweeteners: Sucralose, acesulfame potassium, or aspartame may cause headaches, digestive issues, and other side effects.  
• Added sugars: Sucrose, dextrose, or corn syrup may add unnecessary calories and spike blood sugar.  
• Fillers and bulking agents: Dextrin, maltodextrin, or flour may cause digestive distress and add little to no nutritional value. 
• Thickeners and gums: Xantham gum, guar gum, or carrageenan may cause bloating, gas, or digestive issues for some people.  
• Artificial flavors and colors: Red 40, yellow 5, or blue 1 have no nutritional value and may cause adverse reactions in some people.  

Recent testing done by Consumer Reports in 2025 has shown that multiple protein powders contain harmful levels of contaminants like lead, cadmium, and arsenic. You can rest assured that all the protein powders on our list have been vetted–none contain harmful ingredients.  

“It’s important to put the numbers in the Consumer Reports story in context,” says Kamen. “The FDA’s Interim Reference Level for lead is 8.8 micrograms per day for women, which is significantly higher than the 0.5 microgram daily threshold used in the Consumer Reports investigation. It’s also worth noting that lead occurs naturally in soils, including organic ones, which means plant-based protein sources can carry trace amounts by default. That said, pregnant women and young children are more sensitive to lead exposure, and it’s reasonable for those groups to apply extra caution when selecting supplements. When in doubt, whole food protein sources are always a safe bet,” Kamen says.  

How to Find the Best Protein Powder for You 

Everyone has different protein powder needs depending on your fitness goals, dietary needs, allergies, and pre-existing health conditions. People also have different day-to-day diets that involve varying amounts of protein. Some folks may need more than others.  

Here’s what to consider when selecting the best protein powder for you. 

Your Fitness Goals 

Every individual and athlete has distinct fitness goals, like building muscle, losing fat, or improving endurance and strength. You may want to match the protein type chosen to your fitness goals: “For post-workout recovery, fast-digesting whey or egg white is the go-to. For overnight muscle repair, casein protein is a strong choice,” says Kamen. “Endurance athletes or those avoiding dairy may find plant-based options like pea or soy work well, though digestibility varies by person and product.” 

Flavors 

It’s important to choose a protein powder flavor that you genuinely enjoy, because sipping it regularly makes it easier to meet your daily protein goals and stick to your routine. A tasty flavor also ensures your protein supplement feels more like a treat than a chore, which will support you with consistency and satisfaction long-term. Finding a flavor that you like, such as cookies and cream to cinnamon bun, is a way to help support your nutrition habits and fitness goals.  

“The best protein powder is one you’ll actually take consistently, so taste and stomach tolerance matter just as much as the formula. However, they are often heavily processed and take on a chalky flavor that can be a challenge to digest,” says Kamen. “Another option is almond or peanut-based protein powders, which offer a minimally processed, real food alternative to concentrates and isolates.” 

Formula 

As discussed, everyone has their own unique dietary requirements and nutritional goals, so it’s important to check a protein powder’s ingredient list and macronutrient breakdown before purchasing. Proteins have different ratios of protein, carbs and fat. Some are lean and low-carb to promote weight loss, while others have more balanced macros for muscle gain, vegan or vegetarian needs, or as a meal replacement. 

Protein Source

Different protein sources work better or worse for different individuals. While whey protein often has the highest protein ratio, plant-based options are more ideal for those looking to avid animal products (or those who may experience stomach upset from whey). 

If you’re opting for a whey, we recommend you prioritize grass-fed products as much as possible. Or, if you decide you want a plant protein, look for an option that includes soy, as it has a complete amino acid profile, which you won’t find with other plant-based proteins. 

Types of Protein Powder 

There are different types of protein powders, made from various sources. Here are some of them: 

• Whey protein isolate: Highly filtered to remove most fat and lactose, contains 90% or more protein by weight, rapidly absorbed, and ideal for folks looking for a high protein supplement with minimal carbs or fats. 
• Whey protein concentrate: Less processed than isolate, retains more fats, lactose, and beneficial compounds like immunoglobulins, usually has 70%-80% protein content, and has a creamier texture. 

• Hydrolyzed whey protein: Whey protein (often isolate) that is “pre-digested” via hydrolysis into smaller peptides, absorbed fastest, potentially easier to digest, and may be suitable for people with sensitivities or elite athletes. 
• Casein: This other primary milk protein is digested and absorbed much more slowly than whey, which provides a sustained release of amino acids, and is often chosen for nighttime or prolonged recovery. 
• Plant-based protein: Made from sources like pea, soy, rice, or hemp, suitable for vegans or those with dairy allergies. Some blends provide complete proteins, though they’re usually less concentrated than whey. 
• Egg protein: Derived from egg whites and contains all essential amino acids and is also low in fat and carbs. An excellent non-dairy alternative for a complete protein. 

Frequently asked questions

How do I take a protein powder?

Protein powder tastes best when mixed with liquid, like water. The recommended daily take for adults over 18 is 0.8 g/kg. This value helps prevent protein deficiency, however, athletes and older adults, for instance, may require a higher value.

It’s best to consume enough protein throughout the day for muscle repair and growth, rather than a particular time. Some studies have cited an anabolic window, recommending protein supplementation within thirty to sixty minutes after exercise, but largely recommend that overall daily intake of protein is more important than timing. 

What is the best protein powder? 

Transparent Labs 100% Grass-Fed Whey Protein Isolate is our pick for the best protein powder overall. It’s a high-quality supplement available in many flavor options. It mixes together easily and is super smooth in consistency. 

Is it good to drink protein every day? 

We recommend focusing on protein-dense whole foods before jumping into a supplement. That said, consuming enough protein from food can be challenging for some. So, opting for a daily protein drink can have plenty of benefits, including muscle gains. If you consume too much protein, it might lead to weight gain, but otherwise, drinking a protein drink daily will likely support your fitness goals.  

What is the cleanest protein powder you can get? 

The cleanest type of protein powder is a powder with no additives, artificial sweeteners, flavors, or colors. It will have limited ingredients and is often labeled as unflavored. Some of the options on our list come in the unflavored variety, so take a look! 

What is the best way to use protein powder? 

The best way to use protein powder is by following the exact instructions on the brand’s packaging to ensure it mixes well according to their directions.