The Absolute Best Protein Powders of 2024 According to a Sports Nutrition Coach

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Our Top Picks for Best Protein Powders in 2024:

• Best Whey Protein Powder: XWerks Grow Whey Protein Isolate
• Best Low-Calorie Protein Powder: Legion Whey+ Protein
• Best Protein Powder for Sensitive Stomachs: Happy Viking Superfood Meal
• Best Grass-Fed Whey Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
• Best Budget-Friendly Protein Powder: Jacked Factory Authentic ISO
• Best Personalized Protein Powder: Gainful Protein Powder
• Best Protein Powder for Ages 50+: Ritual Daily Shake 50+
• Best Organic Protein Powder: KOS Organic Plant Protein
• Best Plant-Based Protein Powder: Orgain Organic Protein Powder
• Best Collagen Protein Powder: Vital Proteins Collagen Peptides
• Best Protein Powder for Beginners: Optimum Nutrition Gold Standard
• Best Chocolate Protein Powder: XWerks Grow Whey Protein Isolate
• Best Vanilla Protein Powder: Dymatize ISO100 Hydrolyzed Whey Protein Powder
• Best Unflavored Protein Powder: Naked Grass-Fed Whey Protein
• Best Tasting Protein Powder: Ghost Whey Protein

Protein powder used to be mainly for bodybuilders working to add muscle mass. My first exposure to whey protein was at a smoothie and supplement shop geared toward the type of people you see in physique contests—ripped and unnaturally tan, wearing neon Speedos or bikinis.

Since then, protein powder has gone mainstream, and the market options have exploded. In addition to standard whey protein concentrate, there are now whey isolates, casein, mass gainers and a variety of plant-based protein powders with protein sources as surprising as chia seeds and buckwheat, which are actually high in protein (1). 

As a certified personal trainer and nutrition coach, I often get asked what protein powder is best. To give my clients an informed answer, I've tried a crazy amount of protein powders, and roped my co-workers into trying them, too. Together, we've tested over 50 protein powders to see how they taste, settle in the stomach, satisfy our appetites and help with fitness and physique goals. 

I've also consulted with multiple experts in the fitness and nutrition space, including:

• Registered dietitian and Ph.D. in exercise physiology, Chris Mohr
• Ph.D. in exercise physiology and sports nutrition, Tim Ziegenfuss
• Professor of exercise physiology, Eddie Jo
• Registered dietitian nutritionist, Ellen Landes
• Professor of kinesiology, Mike Roberts
• PhD in physical education, sports and exercise science, Jenevieve Roper
• Registered dietitian and nutrition coach, Emily Tills
• Certified personal trainer and nutrition coach, Rachel MacPherson
• Registered and licensed dietitian, Mary Sabat

We also put all the protein powders we've tried through a scoring algorithm that scores protein powders for objective factors (more on that below). The overall score is listed under our testing photos for each protein powder. 

The list above is our top 15 protein powders—the ones that blew away the competition for taste, ingredient quality, flavor options, price, macro profile, easy digestion and expert backing. 

About Our Scoring System

Protein supplements that we've tested receive an overall score between 1 and 5, based on several categories weighted for importance. Scoring criteria for protein powders includes protein source, protein content per serving, calories, taste, price and whether the product has certifications for independent third-party testing and other quality indicators. You can learn more in the methodology section following the product reviews.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Best Whey Protein Powder: XWerks Grow Whey Protein Isolate

Overall Score: 4.6/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 110 calories, 1 gram carbs, 0 grams fats
• Protein source: Whey protein isolate
• Sweeteners: Stevia
• Flavors: Chocolate, Vanilla, Peanut Butter, Strawberry
• Subscription: Save 5%
• Price per serving: $1.97 (one time), $1.87 (subscription)

Why I picked it:

Hands down, XWerks Grow was the team's favorite whey protein powder. We tried the Chocolate flavor, and almost every tester said it tasted the most like real chocolate out of all the chocolate protein powders we've tried. It's made with real cocoa powder instead of chocolate flavoring, which gives it a much less artificial flavor than many protein supplements we've tried. 

Testers also unanimously enjoyed the texture of XWerks Grow. "The texture is very smooth and it goes down easy," said Barry Bridges. Other testers noted that the mixed protein was thicker than others they had tried, which gave it a rich creaminess like chocolate milk. The only drawback was that it needed more mixing than other whey protein powders, so we suggest using a blender over a shaker bottle.

We also chose Grow as the best whey protein because it's a whey protein isolate, as opposed to a whey concentrate. Whey isolate is filtered to remove most carbs, fats and lactose sugars. This reduces the calories per serving without sacrificing the amount of protein you get. And 25 grams of protein with only 110 calories per serving is an excellent protein-to-calorie ratio. Removing the lactose also (theoretically) makes the protein powder easier to digest for those with lactose intolerance (5).

Lastly, we chose XWerks Grow as the best whey protein because of the quality of ingredients. There are a lot of protein powders made with whey from grass-fed cows, but few are 100 percent grass fed. When cows eat only grass (not grass part time and grain or corn feed part time), they are free to graze and less likely to need antibiotics from getting sick in crowded feedlots (4). Grow is also free of artificial flavors, colors and sweeteners.

Check out our XWerks Grow review for more info on this protein powder.

What we love:

• Made with whey from 100 percent pasture-fed cows in New Zealand
• Whey protein isolate with minimal carbs, fats and lactose sugars
• Our team loved the taste and texture
• Gluten-free, soy-free, keto-friendly
• No artificial flavors, sweeteners or colors

What to consider:

• Not a fit for those who follow a vegan diet or avoid animal products
• Doesn’t list a third-party testing lab on the website
• Contains the thickener xanthan gum, which is considered a filler ingredient

Best Low-Calorie Protein Powder: Legion Whey+ Protein

Overall Score: 4.6/5

Key features and specs:

• Protein per serving: 22 grams
• Nutrition facts: 110 calories, 4 grams of carbs, 1 gram of fat
• Protein source: Whey protein isolate
• Sweeteners: Stevia leaf extract, monk fruit extract
• Flavors: Dutch Chocolate, French Vanilla, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Fruity Cereal, Honey Cereal, Cinnamon Cereal, Cookies & Cream, Mint Chocolate, Apple Pie, Banana Bread, Mocha Cappuccino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Chocolate Hazelnut, Unflavored
• Subscription: Save 10%
• Price per serving: $2.00 (one time), $1.80 (subscription)

Why I picked it:

This category is a bit of a misnomer because most protein powders are low calorie, but extra ingredients can drive the calorie count up. “All protein provides about four calories per gram,” says Mohr, so you’re always going to get at least 100 calories per 25 grams of protein. 

We chose Legion Whey+ as the best low-calorie protein powder because many of the flavors (including some that we've tried) hover right around the 100-calorie mark per serving. For example, the Dutch Chocolate flavor of Legion Whey+ is 100 calories and nets you 22 grams of protein per serving. In contrast, a serving of Syntha-6 whey protein in Chocolate Milkshake flavor has 200 calories with 22 grams of protein. Both are excellent protein powders, but Syntha-6 has extras that drive up the calories, like MCT oil powder and a creamer that includes sunflower oil. Similarly, Ghost Whey protein in Nutter Butter Chocolate flavor has 170 calories and 26 grams of protein per serving, and it includes little Nutter Butter cookie chunks.

Legion also offers some really fun and unique flavors—none of which surpass 130 calories per 22 grams of protein. Our team tried the French Vanilla flavor, and several said it tasted like vanilla coffee creamer. One of our testers, Rachael Harris, tried the Cinnamon Cereal and Chocolate Peanut Butter flavors. "The Cinnamon Cereal flavor of Legion Whey is the first protein powder I've ever enjoyed mixed just with water," she said. "It actually tastes like the leftover milk when you eat a cereal like Cinnamon Toast Crunch." She didn't enjoy the Chocolate Peanut Butter flavor as much, but said blending it with frozen banana, peanut butter and milk improved the flavor.

Related Post: The Best Protein Powders for Weight Loss

What we love:

• Tons of protein powder flavors, and many are under 130 calories per serving with 21–23 grams of protein
• Flavors we tried were generally well-liked, especially the Cinnamon Cereal flavor
• No artificial flavors, sweeteners or preservatives
• Labdoor tested for purity

What to consider:

• Contains a few filler ingredients, including xanthan gum (a thickening agent) and sunflower lecithin (to prevent clumping)
• Not vegan, though Legion also makes a vegan plant-protein that we've tested

Best Protein Powder for Sensitive Stomachs: Happy Viking Superfood Meal

Overall Score: 3.2/5

Key features and specs:

• Protein per serving: 20 grams
• Nutrition facts: Depends on the flavor, 140–160 calories, 3.5–5 grams of fat, 2 grams of sugar and 13–14 grams of carbs
• Servings per container: 15
• Protein source: Yellow pea and brown rice
• Sweeteners: Cane sugar
• Flavors: Tropical Smoothie, Strawberry Smoothie, Triple Chocolate, Greeña Colada, Vanilla Bean, Cookies & Creme, Iced Coffee
• Subscription: Save $15 plus free shipping
• Price per serving: $4.00 (one time) or $3.00 (subscription)

Why I picked it:

Happy Viking Superfood Meal is a newcomer from tennis legend Venus Williams, and is backed by other renowned athletes including Megan Rapinoe, Kevin Durant and Michelle Wie. Williams designed this to be, in her opinion, the healthiest protein powder shake as a way to support her health in the wake of an autoimmune diagnosis. We chose it as the best protein powder for sensitive stomachs because each serving includes probiotics and prebiotic fibers, and the plant-based protein sources should eliminate gas or bloating from dairy for those with lactose intolerance.

Even more importantly, we tried this protein and can affirm it was easy on our guts. "I didn’t notice any stomach issues after drinking Happy Viking," said tester Grant Smith. "Protein powders and shakes can feel heavy or tougher to digest for me, but I didn’t experience that with Happy Viking." Testers Ellie Baldini and McNair Mitchener agreed. Baldini said, "I only had a positive side effect, which was increased satiety—exactly what you want from a protein powder." Our one call-out is that Happy Viking contains the sweetener erythritol, which can cause GI distress for some. One of our testers has IBS and a sensitive stomach. "I've used protein powders with erythritol, and had no problems," she said. "But any fellow GI sufferers should test out half a serving first to make sure they don't have a 'sugar-free gummy bears at the airport' issue (IYKYK)."

Our team also liked the way Happy Viking tasted. They rated most of the Happy Viking flavors 4/5 or higher. The Triple Chocolate and Iced Coffee flavors got the most 5/5 votes. Baldini said of the Iced Coffee flavor: "Some of the other coffee-flavored protein powders I've tried have such an overpowering taste that it’s hard to imagine mixing it into my morning cold brew without the flavor totally overwhelming the coffee. This one was subtle and genuinely tasted like coffee, so I could see myself mixing it in a shaker with my regular iced coffee for a protein and caffeine drink."

One serving of Happy Viking includes 20 grams of protein and a handful of vitamins and minerals, including 17 that are at or over 20 percent daily value (DV). The calories and other macros are a little higher than your average plant protein (160 calories, five grams of fat and 14 grams of carbs per serving), which come from extras in the formula like fiber, MCT oil and a little bit of cane sugar. When blended with some fruit and avocado or nut butter, Happy Viking could be a low calorie meal replacement shake or high protein snack.

What we love:

• No soy, lactose, dairy or gluten
• Formula includes dietary fiber, vitamins, minerals and omega 3 fatty acids
• 20 grams of protein per serving
• 25% discount and free shipping when you subscribe

What to consider:

• High price per serving, even with subscription ($3.00–$4.00 compared with less than $2.00 for most protein powders)
• One billion CFUs of probiotics is very low compared to probiotic supplements
• Includes two grams of cane sugar per serving

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

Overall Score: 4.9/5

Key features and specs:

• Protein per serving: 28 grams
• Nutrition facts: 120 calories, 1 gram carbs, 0 grams fats
• Protein source: Whey protein isolate
• Sweeteners: Stevia
• Flavors: Milk Chocolate, French Vanilla, Chocolate Peanut Butter, Cinnamon French Toast, Mint Chocolate Chip, Mocha, Strawberry Milkshake, Vanilla Peanut Butter, Oatmeal Chocolate Chip Cookie, Unflavored, Dark Chocolate, Sugar Cookie, Peanut Butter, Vanilla Oatmeal Cookie, Blueberry Pancakes
• Subscription: Save $6 plus free shipping
• Price per serving: $2.00 (one time), $1.80 (subscription)

Why I picked it:

Transparent Labs whey protein is our best grass-fed whey protein powder for several reasons, but foremost is that our team really enjoys the taste. It's one of my personal favorites, and my go-to flavor option is Chocolate Peanut Butter. It has a rich chocolate flavor profile with just the right amount of peanut butter. 

Tester Anthony O'Reilly tried the seasonal Peppermint Hot Chocolate flavor and said, "This is definitely one of the best protein powders I’ve ever had, and I’m not just saying that. I feel full, it’s tasty and there’s no bloating or upset stomach like you get with some other protein powders." O'Reilly said it tasted just like peppermint hot chocolate, minus the whip cream and candy cane. Our team's only complaint was the aftertaste of stevia, but those used to sugar-free sweeteners didn't mind it.

We also chose Transparent Labs as the best grass-fed whey protein because it's 100 percent grass fed. That may seem like a minor detail, but most people who care about their dairy products being from grass-fed cows likely want to avoid dairy from cows that are also fed corn or grain part time. Corn and grain aren't inherently bad, but there are upsides to cows being only fed grass, including better quality of life. There are lots of protein powders that source their whey from grass-fed cows most of the time (like Legion Whey+), but Transparent Labs (and XWerks Grow and Naked Nutrition) are some of the few to use whey from 100 percent grass-fed cows.

Also, just like the name implies, Transparent Labs is a brand that works to put transparency and quality at the forefront of all its products. Each product is third-party tested for the presence of heavy metals and harmful bacteria, and you can find a certificate of analysis and certificate of composition (the percentage of each ingredient) on the Transparent Labs website. Having spent 10 years as a quality control chemist before becoming a sports nutrition coach, this commitment to transparency is exceptionally rare among supplement brands, and definitely factors into our team’s decision to name Transparent Labs 100% Grass-Fed Whey Protein Isolate as the best grass-fed whey protein powder.

For more insights, check out our Transparent Labs 100% Grass-Fed Whey Protein Isolate review.

What we love:

• Whey comes from 100 percent grass-fed cows on U.S. dairy farms
• Extra carbs, fats and lactose sugars are filtered out of whey isolates
• Tastes phenomenal, no grit and mixes well in a standard shaker bottle
• Highest protein powder content per serving on our list (28 grams)
• Lots of protein powder flavors to choose from

What to consider:

• Animal-based, so not suitable for vegans
• Some may not like the aftertaste of stevia (which is the sweetener used)

Best Budget-Friendly Protein Powder: Jacked Factory Authentic ISO

Overall Score: 4.5/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 120 calories, 3 grams carbs, 1 gram fats
• Protein source: Whey protein isolate
• Sweeteners: Sucralose, stevia leaf extract
• Flavors: Vanilla, Vanilla Oatmeal Cookie, Chocolate Peanut Butter, Cookies & Cream
• Subscription: Save 15%
• Price per serving: $1.33 (one time), $1.13 (subscription)

Why I picked it:

Jacked Factory Authentic ISO is one of the best value protein powders—$1.33 per serving, compared with $1.50-$2.00 per serving for most competitors—while also offering excellent quality relative to the price. I've tried the Vanilla Oatmeal Cookie flavor, and also got the team to test the Vanilla flavor. We both gave it high marks for flavor and mixability. 

"The vanilla flavor was pretty true to taste, and it was a good consistency that made drinking it easy and enjoyable," said tester Brandon Lunsford. He mixed the powder with water, but said the flavor would have been even better with milk. Lunsford didn't have any issues mixing this protein powder in a shaker bottle. "There was very minimal powder floating around after shaking it up," he said. 

His only complaint was with the sweetness. Jacked Factory ISO is sweetened with sucralose and stevia, which give it a slightly artificial aftertaste and what Lunsford called an "overly sweet flavor profile." He suggests mixing the protein with a little extra liquid if you don't enjoy the sweetness level of soda, for example.

Lunsford also noted that he prefers Transparent Labs whey isolate to Jacked Factory ISO, and is willing to pay a little extra for Transparent Labs. I like both proteins, and think Jacked Factory is similar enough that it's a comparable option for those on a tighter budget. Both protein supplements are whey isolates, so extra fats, carbs and sugars are filtered out, and both use whey from 100 percent grass-fed cows. Transparent Labs has a slightly higher protein content per serving (28 grams compared to 25 grams for Jacked Factory) and a slightly higher calorie count (130 calories versus 110 calories). It's also sweetened with just stevia for those who prefer to avoid artificial sweeteners, and doesn't have any artificial flavors, while Jacked Factory does.

Overall, if you don't mind the artificial sweetener and flavors, Jacked Factory ISO is a tasty, budget-friendly option for those who don't want to spend $50+ for 30 servings of protein powder.

For more insights on this protein powder, check out our Jacked Factory Authentic ISO Whey Protein review.

What we love:

• Whey isolate from 100 percent grass-fed cows at less than $1.50 per serving (and Jacked Factory has an even lower cost whey concentrate/isolate blend that also tastes really good)
• 25 grams of protein and only 110 calories per serving
• We really liked the flavors and ease of mixing
• Subscription option cuts 15% off the total price

What to consider:

• Includes artificial flavors and sweeteners
• Sweeteners sucralose and stevia may leave an overly sweet, artificial aftertaste for some
• Vegans should check out Jacked Factory's vegan protein powder (though it's not as budget-friendly as their ISO whey protein)

Best Personalized Protein Powder: Gainful Personalized Protein Powder

Overall Score: 4.2/5

Key features and specs:

• Protein per serving: 19–27 grams (varies based on your personalized formula)
• Nutrition facts: Depends on your specific formula, and ranges from 120–150 calories, 1.5 grams of fat, 0 grams of sugar and 1 gram of carbs
• Protein source: Depends on your formula, and may include whey protein isolate, whey protein concentrate, micellar casein, organic pea protein or organic brown rice protein
• Sweeteners: Monk fruit or stevia leaf extract
• Flavors: Strawberry Cream, Madagascar Vanilla, Rich Chocolate, Caffè Mocha, Cookies and Cream, Chocolate Peanut Butter, Matcha Green Tea, Cinnamon Toast, Sea Salt Caramel
• Subscription: Automatic, applies every month
• Price per serving: $3.21

Why I picked it:

Gainful is one of just a handful or brands that personalize their protein powder to your specific fitness and dietary needs. Your formula is created from the results of a quiz on the Gainful website, and each protein powder contains a variation of just 14 ingredients, including whey or plant protein.

Our testers tried the Caffè Mocha flavor in whey protein, and while they said it mixed well, a few didn't love the taste. Tester Jordan Smith said, "It reminded me of an at-home cappuccino mix...in a bad way" and tester Barry Bridges said it reminded him of gas station cappuccino. That's not a flattering comparison, so why include it on our list? Because they tried only one variation of Gainful protein mixed with just one flavor. I’ve tried Rich Chocolate, Caffè Mocha, Chocolate Peanut Butter and Sea Salt Caramel flavor packets and liked them all—especially the Caffè Mocha and Chocolate Peanut Butter flavors. 

Rather than producing full bags of a single flavor, Gainful gives you protein powder flavor packets with your order. I’ve had clients who buy multiple tubs of the same protein, only to get sick of it after a few weeks. The flavor packets from Gainful enable you to switch up the taste of your protein shake day to day, and you're not stuck with a flavor if you don't like it.

Gainful's personalization goes beyond flavor to the entire protein powder formula. If you prefer plant-based protein, your formula will likely include organic pea protein and/or organic brown rice protein. Those who prefer whey may have whey isolate, whey concentrate or micellar casein in their mix. Other possible ingredients include organic oat powder, coconut oil, organic sunflower oil, green tea extract, a BCAA blend, organic tapioca dextrose and organic tapioca maltodextrin. My Gainful protein formula is a blend of whey protein concentrate, whey protein isolate, micellar casein and sunflower lecithin. Per serving, it contains 24 grams of protein, 1.5 grams of fat and one gram of carbs.

Plus, your Gainful protein powder order gives you access to a registered dietitian, which, in my opinion, is worth the price of the protein. Gainful costs more than most quality protein powders on the market, but is one of very few brands that completely personalizes the formula to your diet preferences and lets you talk over your diet with a professional.

For more insights, check out our Gainful Protein Powder review.

What we love:

• Formulated to meet your specific dietary wants or needs
• Ability to select four flavor boosts with every order
• Keto, whey and plant-based protein options
• No artificial flavors, dyes or sweeteners

What to consider:

• Can only be bought via subscription
• One of the most expensive protein powders on our list

Best Protein Powder for 50+: Ritual Daily Shake 50+

Get 25% off your first month of Ritual! Code: SI25

Overall Score: 4.8/5

Key features and specs:

• Protein per serving: 20 grams
• Nutrition facts: 120 calories, 3 grams carbs, 2 grams fats
• Protein source: Organic yellow peas
• Sweeteners: Organic monk fruit
• Flavors: Vanilla
• Subscription: N/A
• Price per serving: $2.67

Why I picked it:

You may recognize the Ritual brand name from their popular Essential Multivitamins for men and women. Ritual also produces three plant protein formulas for different ages and stages in life. In addition to the Daily Shake 18+ (for users between ages 18 and 49) and the Daily Shake for Pregnancy & Postpartum, it offers the Daily Shake 50+.

This is an option that I’d recommend to my older clients or even my parents. One serving of Ritual Daily Shake 50+ provides over 30 percent of the DV of calcium for both men and women over age 50, plus four grams of BCAAs and 20 grams of protein. Of course, those under 50 can use it, too, but the nutrient profile is the best match for those over 50.

So how does it taste? Tester Kathleen Penner gave it a try, mixing it first in cold water, then juice and finally cold brew coffee. She said the powder mixed really well in a shaker bottle with no clumps, but she didn't love the taste. "I had to look at the package because I could not tell what flavor I was tasting, but it wasn’t very good," she said. "It has quite an aftertaste, too." Our team had a similar experience with the Ritual Essential 18+ formula, which is the same except for the vitamin and mineral content. "The taste is very light, more like a hint of vanilla than a vanilla shake. However, it does taste good if you prefer subtle flavors," said tester Cory Kessler.

Ritual protein is available in one only flavor—Vanilla, which the company makes with vanilla beans from Kentucky. The protein is sweetened with monk fruit extract, which is a natural sugar-free sweetener with a polarizing aftertaste—some like it better than stevia or sucralose, and others hate it (our testers generally did not like it). If you're aged 50+ and want a protein powder that helps you hit your daily nutrient amounts, this protein is a great option, and you can mix it with juice to boost the flavor profile.

Related Post: How to Get More Protein

What we love:

• Includes more calcium for adults over 50
• 20 grams of plant-based protein per serving
• Informed Sport Certified and third-party tested
• Ingredients are traceable

What to consider:

• Only one flavor (Vanilla), which our testers generally didn't enjoy in just water
• Expensive compared to the other protein powders on our list, which are typically under $2.00 per serving

Best Organic Protein Powder: KOS Organic Plant Protein

Overall score: 3.9/5

Key features and specs:

• Protein per serving: 20 grams
• Nutrition facts: 160 calories, 9 grams of carbs, 7 grams of fat
• Servings per container: 28
• Protein source: Pea protein, flax seeds, quinoa, pumpkin seed protein, chia seeds
• Sweeteners: Stevia leaf extract, monk fruit extract
• Flavors: Vanilla, Chocolate, Chocolate Peanut Butter, Salted Caramel Coffee, Blueberry Muffin, Unflavored
• Subscription: Save 20%
• Price per serving: $2.00 (one time), $1.60 (subscription)

Why I picked it:

There are several organic protein powders on this list (and many more on the market), but what makes KOS plant protein stand out as the best organic protein powder is it's extra vitamin and mineral blend (in addition to being USDA certified organic, of course). This blend nets you servings of 12 essential vitamins and minerals, 11 of which are 20 percent DV or more.

I've tried the Chocolate and Blueberry Muffin flavors, and really like them. KOS is made with pea protein, which can have a funky earthy flavor, but this protein powder was much less pea-forward than other vegan protein supplements I've tried. I mixed the powder with water in a shaker bottle, and it was pretty soluble, but the two-scoop serving is big and caused the shake to taste gritty. KOS recommends eight to 12 ounces, but I suggest 12 to 16 ounces mixed in a blender.

Harris tried the Chocolate and Vanilla flavors by blending them with oat milk, frozen banana and almond butter. "My favorite plant protein is Orgain, but I wanted to try KOS because I see it at the grocery store where I shop," she said. "It tasted really good in my smoothie. It was a little grittier than Orgain, so ultimately I prefer Orgain, but I could also see myself drinking KOS and enjoying it." Harris suggests reading the full ingredients list before drinking KOS because she later learned it includes a grain she has an intolerance to. 

I also think this protein could taste really good in protein pancakes. I plan to test the Chocolate Peanut Butter flavor in chocolate chip banana pancakes, and the Unflavored version could mix into batter without adding extra flavor.

For more insights, check out our KOS Organic Plant Protein review.

What we love:

• Includes 12 vitamins and minerals, plus digestive enzymes and three grams of fiber
• Certified USDA Organic, vegan and free of gluten, dairy and soy
• Available in many grocery stores or online, so should be easy to find
• Tastes really good, especially when blended in a smoothie

What to consider:

• Uses proprietary blends that don't disclose the exact amount of each ingredient
• 2.4-pound tub has 28 servings, so it won't last a full month for daily users

Best Plant-Based Protein Powder: Orgain Organic Protein Powder

Overall Score: 3.9/5

Key features and specs:

• Protein per serving: 21 grams
• Nutrition facts: 160 calories, 15 grams of carbs, 4 grams of fat
• Servings per container: 20
• Protein source: Organic pea protein, organic brown rice protein, organic chia seeds
• Sweeteners: Organic erythritol, organic Reb A (stevia extract)
• Flavors: Vanilla Bean, Creamy Chocolate Fudge, Chocolate Coconut, Chocolate Caramel Sea Salt, Chai Latte, Chocolate Peanut Butter, Peanut Butter, Churro Caramel Swirl, Natural Unsweetened, Iced Coffee, Cookies 'n Cream, Strawberries & Cream, Vanilla Horchata, Horchata, Fruity Cereal
• Subscription: Save 15%
• Price per serving: $1.90 (one time), $1.61 (subscription)

Why I picked it:

Plant protein powder is notoriously gritty in texture, which is why finding a smooth plant protein is a win. Harris has tried countless plant proteins, and the only one she'll drink regularly is Orgain. 

She loves the Creamy Chocolate Fudge flavor, and prefers to blend it with oat milk, almond butter, frozen banana pieces and spinach. "It tastes super smooth for a plant protein, and my shake tastes like a chocolate peanut butter milkshake," she said. "I drink it really fast because it tastes so good." Sam Harris, another of one of our protein testers, likes the Vanilla Bean flavor, and blends it with almond milk, banana, frozen berries, fiber and a greens powder. "I own smoothie shops, and this is one of the best protein powders I've tried," he said.

In addition to being one of the best plant proteins we've tested, Orgain Organic Protein has racked up quite a few certifications to underscore its quality and purity. It's USDA-certified Organic and certified plant-based, which includes the 50 non-GMO superfoods used to enrich the formula.

There are currently 15 flavor options, including multiple chocolate variations, Iced Coffee, Strawberries & Cream, Creamy Vanilla and a "natural" unsweetened version. Reviews attest to their delicious taste and mixability. However, some reviews note that using erythritol as a sweetener leaves an artificial aftertaste when mixed with water or milk. Our testers didn't notice an aftertaste when blended as a smoothie, but did notice it when mixed with just water.

Besides the organic certifications and positive reviews about taste, the long whole-food list is another reason I recommend this protein. All those organic protein sources, fruits and veggies give this protein a hearty nutrition profile, including 35 percent DV of iron, vitamin B6 and thiamin, along with 40 percent DV of riboflavin and 20 percent vitamin C.

What we love:

• Smooth texture and great taste, according to our testers
• Lots of protein powder flavors to choose from
• More essential nutrients than most protein powders
• Certified USDA Organic
• Found in lots of grocery stores and online

What to consider:

• Contains erythritol as the sweetener, which can cause an upset stomach (30)

Best Collagen Protein Powder: Vital Proteins Collagen Peptides Advanced

Overall Score: 3.8/5

Key features and specs:

• Protein per serving: 20 grams collagen peptides
• Nutrition facts: 90 calories, 0.5 grams of fat, 0 grams of sugar, 4 grams of carbs
• Servings per container: 13–28
• Protein source: Collagen peptides from bovine hide
• Sweeteners: Stevia
• Flavors: Chocolate, Unflavored
• Subscription: Save 15%
• Price per serving: $1.75 (one time), $1.52 (subscription)

Why I picked it:

Vital Proteins Collagen Peptides is our favorite collagen protein powder because it provides a much higher dose of collagen than many of the other collagen supplements we've reviewed—20 grams, compared with 10 grams on average from competitors. 

Tester Amanda Capritto tried both the Unflavored and Chocolate options. "The unflavored version has absolutely no flavor. You can add it to anything and you wouldn't notice," she said. This option is better for baking or protein shakes that don't mix well with chocolate. She prefers the chocolate flavor if she had to mix this collagen powder with just water. "When I mix the chocolate flavor with protein powder or in a smoothie, it adds a little cocoa flavor, but otherwise goes unnoticed," she said. Harris tried the Unflavored version, and didn't like the flavor in just water. "It tasted vaguely like dairy, like if they made a milk-flavored La Croix," she said. "I'd rather mix this in juice or blend it in a smoothie."

Capritto and Harris both called out that the solubility isn't perfect. "When mixed with just water, there are some small chunks, even though I mix it with a pretty strong frother," she said. "I didn't notice anything when mixed with other powders or coffee, though." Harris agreed: "I blended this using an electric frother, and there were still some chunks at the bottom. I also tried mixing it with a shaker bottle, but that was much chunkier." 

Keep in mind, collagen can't replace complete protein sources. "Collagen is not a complete protein, and shouldn't be counted toward total protein each day," says MacPherson. Our bodies make collagen naturally, but as we age, collagen production slows, contributing to aging skin and joints (20). In addition to eating collagen-rich foods (mainly animal and plant-based sources of protein), collagen supplementation has been shown to improve skin elasticity and hydration and joint health (21)(22)(23). Just remember to continue eating enough dietary protein from food sources and/or protein supplements.

For more info on this collagen supplement, check out our Vital Proteins Collagen Peptides review.

What we love:

• Substantial serving of collagen (20 grams) from bovine
• Tastes good, or doesn't taste like anything, according to our tester
• Whole30 approved and paleo-friendly
• Collagen supplementation may support joint protection (24)

What to consider:

• Collagen isn't a complete protein source and shouldn't replace dietary protein
• Mixes better in smoothies, protein shakes or coffee better than with just water

Best Protein Powder for Beginners: Optimum Nutrition Gold Standard Whey

Overall Score: 4/5

Key features and specs:

• Protein per serving: 24 grams
• Nutrition facts: Depends on flavor, 120–130 calories, 3–4 grams of carbs, 1.5–2 grams of fat
• Servings per container: 22–146
• Protein source: Whey protein concentrate, whey protein isolate, hydrolyzed whey protein
• Sweeteners: Sucralose, Acesulfame
• Flavors: Double Rich Chocolate, Extreme Milk Chocolate, French Vanilla Creme, Mocha Cappuccino, Rocky Road, Strawberries & Cream, Strawberry, Strawberry Banana, Vanilla Ice Cream, White Chocolate, Chocolate Peanut Butter, Chocolate Malt, Chocolate Mint, Cookies & Cream, Chocolate Hazelnut, Coffee, Banana Cream, Cinnamon Roll, Fruity Cereal
• Subscription: 15% off first purchase
• Price per serving: $1.17–$1.55 depending on flavor and size selections

Why I picked it:

Those new to the world of workout supplements are often at a loss for where to start. For beginners, I recommend Optimum Nutrition (ON) Gold Standard Whey. This classic protein powder is available at most supplement stores (like GNC) or online, tastes great and has a good value.

I've tried the Double Rich Chocolate flavor. It mixed well in a shaker bottle and tasted good, but I could tell it was sweetened with sucralose. While not overly sweet, if you're sensitive to the taste of artificial sweeteners, you should skip this one. Otherwise, I really enjoyed the flavor. Harris has been drinking Optimum Nutrition Gold Standard whey protein in smoothies for years at her favorite smoothie shop and supplement store—Emerald City Smoothie. She likes both the Double Rich Chocolate and Vanilla Ice Cream flavors, but prefers the vanilla flavor blended with frozen bananas, a frozen acai packet, peanut butter and crushed ice. "It tastes like a PB&J sandwich," she said. "I could drink one every day, but Gold Standard (and whey protein in general) makes me bloated, so those who are lactose intolerant will probably want to go with a plant protein."

Each serving of Optimum Nutrition Gold Standard protein powder nets you 24 grams of whey protein from a blend of whey isolate, whey concentrate and hydrolyzed whey isolate. The formula also includes 5.5 grams of BCAAs to support muscule endurance and post-workout recovery (31). Gold Standard is also third-party tested by Informed Choice for purity and banned substances. If you’re a beginner learning to navigate the supplement world, you can be confident that you’re consuming safe and quality ingredients with this protein powder.

For more insights, check out our Optimum Nutrition Gold Standard Whey Protein review.

What we love:

• Tastes great and mixes well, according to our testing
• 24 grams of protein per serving with minimal fat, sugar and carbs
• 19 protein powder flavors to choose from
• Informed Choice certified

What to consider:

• Sweetened with artificial sweeteners sucralose and acesulfame, which have an off-putting aftertaste for some
• Uses artificial flavors, which some may prefer to avoid
• Those following a plant based diet should check out Optimum Nutrition's vegan alternative to whey protein

Best Chocolate Protein Powder: XWerks Grow Whey Protein Isolate

Overall Score: 4.5/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 110 calories, 1 gram carbs, 0 grams fats
• Protein source: Whey protein isolate
• Sweeteners: Stevia
• Flavors: Chocolate, Vanilla, Peanut Butter, Strawberry
• Subscription: Save 5%
• Price per serving: $1.97 (one time), $1.87 (subscription)

Why I picked it:

I know I already included XWerks Grow on our list, but the Chocolate flavor was so popular with our team that I wanted to include it again as the best chocolate protein powder. The Chocolate flavor of Grow is flavored with actual cocoa powder, which is the primary reason we chose it over other chocolate protein powders. There's still a slight artificial taste from the stevia sweetener, but it's not as strong as the whey proteins we've tried with artificial flavors, and it's significantly creamier.

Tester Chloe Sisson said, "I really liked the taste of this one! It was really rich and reminded me of chocolate milk. The flavor didn't taste artificial. There was a hint of stevia, but it didn't really bother me because the flavor was pretty natural tasting." Tester Carlo Barajas said, "It tastes like chocolate milk even though it's mixed in water." 

Our testers also reported that Grow mixed well with water in a shaker bottle, but needed more shaking than many of the other whey protein powders we tested. "This one has some pockets of unmixed powder. It needs more shaking than other protein powders, and would be better mixed in a blender," said Bridges.

As we mentioned earlier, Grow has 25 grams of protein per serving from whey protein isolate. Whey isolates are filtered to remove extra carbs, fat and lactose sugars, so they're ideal for those trying to reduce carbs and fats. Also, the reduced lactose sugar means whey isolate should be easier to digest for those sensitive to lactose. 

What we love:

• Flavored with cocoa powder, which gives it the flavor profile of hot cocoa
• Our testers loved the taste, particularly compared to other chocolate protein powders
• High protein per serving (25 grams)
• Filtered to remove excess lactose sugar, fat and carbs

What to consider:

• Stevia has a slight aftertaste that some may not like
• No clear third-party testing
• No plant-based protein powder option

Best Vanilla Protein Powder: Dymatize ISO 100 Hydrolyzed Whey Protein Powder

Overall Score: 4.5/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts:  110 calories, 2 grams of carbs, 1 gram of fat
• Servings per container: 20–78 servings
• Protein source: Hydrolyzed whey isolate, whey protein isolate
• Sweeteners: Sucralose, stevia
• Flavors: Gourmet Vanilla, Gourmet Chocolate, Dunkin' Glazed Donut, Dunkin' Cappuccino, Dunkin' Mocha Latte, Fruity Pebbles, Cocoa Pebbles, Pebbles Birthday Cake, Cookies & Cream, Chocolate Peanut Butter, Fudge Brownie, Strawberry, 
• Subscription: Yes, but varies by retailer
• Price per serving: $1.54–$2.25, depending on size ordered

Why I picked it:

Dymatize ISO100 Hydrolyzed whey protein is known for it's Dunkin' Donut and cereal inspired flavors (we've tried the Dunkin' Glazed Donut, Fruity Pebbles and Cocoa Pebbles flavors), but its Gourmet Vanilla flavor is also popular in reviews. We gave it a try, and oh my goodness did it live up to the hype. Harris picked up this protein powder from her local GNC store, and even the employees were talking about how good the vanilla flavor is. 

"This protein powder tastes like a vanilla malt shake," she said. "The brand recommends mixing it with just five to six ounces of liquid, which seemed light to me, but it actually gave the mixed shake a super creamy texture and rich taste." Dymatize ISO100 is sweetened with stevia and sucralose, which Harris says usually gives protein powders a "funky" aftertaste, but she hardly noticed anything. "This is right up there with Legion Whey+ in Cinnamon Cereal flavor as one of my favorite non-chocolate flavored whey proteins," she said. "I can see myself drinking this every day, and am already planning to mix it with orange juice and also trying it in drip coffee."

Hydrolyzed whey protein is a type of whey protein powder that has been broken down into smaller peptide chains. The idea is that the protein will be digested more easily and lead to faster recovery. That said, the science doesn't support that it's really any better than a whey protein isolate for overall muscle growth and recovery. It may hold some merit for athletes at the elite level who are looking to maximize recovery, but for the average person it probably doesn't make much of a difference. 

That said, if you want a super tasty vanilla protein powder that's high protein (25 grams), low calorie (110 calories), low carb (two grams) and low fat (one gram) per serving, Dymatize ISO100 is a great choice. Plus, you can find it at most local supplement stores and online.

What we love:

• Our tester raved about the vanilla flavor (and other testers loved the cereal-inspired flavors, too)
• Hydrolyzed whey is fast absorbing
• Includes almost 12 grams of EAAs, 5.5 grams of BCAAs and 4.4 grams of glutamine per serving
• Mixes easily with liquid in a shaker bottle, according to our testers
• Informed Choice banned substance tested

What to consider:

• Only 20 servings in the 1.34-pound container 
• Some may prefer to avoid the artificial sweetener sucralose

Best Unflavored Protein Powder: Naked Whey Protein

Overall Score: 3.6/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 120 calories, 3 grams of carbs, 2 grams of fat
• Servings per container: 76
• Protein source: Whey protein concentrate
• Sweeteners: N/A
• Flavors: N/A
• Subscription: Save 20%
• Price per serving: $1.25 (one time), $1.00 (subscription)

Why I picked it:

When I tell my clients about unflavored whey protein, their initial reaction is disgust, but it’s actually an underrated protein supplement, especially for those sensitive to sugar-free sweeteners and flavors. Naked unflavored whey protein powder is one of my go-to recommendations because its formula contains only grass-fed whey protein concentrate, and is tested for purity and banned substances by third-party Informed Sport.

Since it’s unflavored, I’m not keen to drink it alone, but you can incorporate it into your daily coffee as a creamer or add it to a smoothie. O'Reilly tried the unflavored version mixed with water. "It really tastes like nothing—no gritty texture or aftertaste," he said. You can even add it in place of normal flour while baking without affecting the overall flavor. Personally, I want to try this protein in pizza dough. "I haven't tried baking with it yet, but I'm planning to make protein pancakes with it," O'Reilly said.

With each serving of Naked Whey, you get 25 grams of protein, two grams of fat and three grams of carbs. These macros are excellent for those following a keto diet or those with weight loss goals. "Dietary protein is critical for increasing the likelihood of losing fat, “says Mohr, “and when combined with resistance training, dietary protein helps maintain lean mass."

Note: Our team also loved the Chocolate Peanut Butter flavor of this protein, with one tester even saying it was "the best tasting protein I've ever had." Naked Nutrition keeps it's ingredient lists to a minimum, so that flavor has only six ingredients: whey protein concentrate, peanut flour, coconut sugar, cacao, alkalized cocoa and salt.

For more insights about this protein powder, check out our Naked Nutrition Whey Protein Concentrate review.

What we love:

• Truly has no taste, according to our tester
• Can be used in baking without affecting the flavor
• 25 grams of protein per serving with minimal carbs and fat
• Informed Sport certified and third-party tested for purity
• No additives, preservatives, sweeteners or flavors
• One of the best value protein powders that doesn't skimp on quality

What to consider:

• No flavors or sweeteners, so some testers (myself included) prefer mixing this protein with fruit juice or blending it in a smoothie
• Unflavored version only comes in a five-pound tub

Best Tasting Protein Powder: Ghost Whey Protein

Overall Score: 4.1/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 130 calories, 4 gram carbs, 1.5 grams fats
• Servings per container: 26
• Protein source: Whey protein isolate, whey protein concentrate, hydrolyzed whey protein isolate
• Sweeteners: Sucralose
• Flavors: Cinnabon, Oreo, Chips Ahoy, Nutter Butter, Coffee Ice Cream, Milk Chocolate, Fruity Cereal Milk, Peanut Butter Cereal Milk, Marshmallow Cereal Milk, Cereal Milk
• Subscription: Save 25%
• Price per serving: $1.73 (one time), $1.30 (subscription)

Why I picked it:

Ghost is known for its flavors inspired by favorite desserts. I've tried the Cinnabon flavor, and the company absolutely nailed it—it tastes just like a Cinnabon cinnamon roll, including the cream cheese frosting. Even the smell reminds me of walking past a Cinnabon store in the mall. We chose Ghost Whey as the best-tasting protein powder because it's a 130-calorie protein shake that tastes just like an 880-calorie dessert. 

Ghost also makes cookie inspired flavors, like Chips Ahoy and Nutter Butter, and more classic flavors like Milk Chocolate. Tester Lauren Strong, CPT tried the Milk Chocolate flavor, and ended up watering down the protein shake to tone down the sweetness (Ghost recommends mixing with only five to six ounces of liquid). I agree that this protein powder line is sweeter than I prefer day-to-day, but it hits the spot if you're craving a dessert. 

I've also tried the Chips Ahoy flavor, and it tasted delicious. There are little cookie chunks mixed in with the protein powder, so I opted to blend the shake. I also tried it mixed in a shaker bottle, and didn't love the little cookie pieces, but some may enjoy the texture.

Ghost Whey protein powders range from 120–170 calories per serving, so I don't recommend some of the flavors (like Chips Ahoy or Nutter Butter Chocolate) to my clients trying to lose weight; however, I do recommend it to clients who struggle with the taste of protein powder, as well as those who struggle with sweets cravings.

What we love:

• Flavors are unique and taste like favorite cookies and cereals
• Easy to find at supplement stores like GNC and online
• High protein per serving (25 grams)
• Helps to satisfy a sweet tooth

What to consider:

• Uses artificial flavors and sweeteners
• Flavors can be very sweet
• Flavors with cookie chunks should be blended for the smoothest texture 

Runner Up: Momentous Whey

Momentous Whey is another great whey protein isolate option. The only reasons it's a runner up is because it's expensive ($2.70 per serving without a subscription) and there are only three flavor options: Chocolate, Vanilla and Unflavored. Those flavors are tasty, though, especially when mixed with milk. 

Tester Caine Wilkes, OLY USAW-L1 said about the Vanilla flavor mixed with milk, "This protein reminded me of vanilla bean ice cream. With just water, it had an average vanilla protein taste." Tester Kate Meier, USAW-L1, NASM CPT, CF-L1 said about the Chocolate flavor mixed with cold water, "It has a rich taste a lot like hot chocolate, and it's really smooth. I'd drink this again." 

I tried the Vanilla flavor, and suggest mixing it with gluten-free oats, hot water, a spoonful of peanut butter and a few chocolate chips as a rich, tasty breakfast or mid-morning snack.

Momentous Whey is also NSF and Informed Choice certified for sport. One serving has 20 grams of protein, 100 calories, 1.5 grams of fat and three grams of carbs.

How to Choose the Best Protein Powder for You

When looking for a protein supplement, think about more than just the amount of protein per serving. Also take into account the ingredient quality, macronutrient numbers, amino acid profile, taste, cost and third-party testing.

Here's what to consider:

• Protein content: When spending money on a protein supplement, you want to get at least 20 grams of protein per serving—or even better, 25 grams.
• Ingredient quality: Quality and purity are vital when choosing the best protein powders (or anything you put in your body). Some protein supplements can have filler ingredients or heavy metal contaminants that aren’t listed on the label (7). Look for third-party tested supplements (more on that below), and check the ingredients label to make sure there's nothing you may be trying to avoid, such as artificial colors or flavors.
• Macronutrient numbers: If you're using a protein powder as a supplement or snack, you don't want it to hijack your carb and fat macros, but you want it to provide plenty of protein. Look for protein supplements that are high protein, low carb and low fat.
• Amino acid profile: Amino acids are needed for building muscle, among other body functions. Look for protein powders with all nine essential amino acids.
• Cost: You can get a perfectly good protein powder without spending more than $1.25 per serving. And remember, you should be getting protein from your diet. Protein supplements are just that—supplements.
• Third-party testing: "Look for powders that have been third-party tested and ideally carry a certification like Informed Choice, Informed Sport or NSF, which ensures that it's not only safe, but that the label is accurate," says Landes.
• Protein source: Depending on your diet, you'll need (or prefer) different types of protein. If you're lactose intolerant, look for a whey isolate or plant protein. If you follow a vegan or plant-based diet, look for a vegan or plant-based protein. Those who prefer whey protein should consider whether they want a whey concentrate or are willing to pay a little more (usually) for a whey isolate.

Related Post: Whey Concentrate vs. Whey Isolate: What's The Difference?

Methodology: How We Chose the Best Protein Powders

We chose products for our list of the best protein powders based on a number of factors reflected in our whey protein, plant protein and collagen protein scoring methodologies. These include:

• Protein source: Whey protein is available as a concentrate, isolate, hydrolysate or whey blend. We rank whey isolates and hydrolysates higher than concentrates because they are easier to digest and filtered to remove carbs and fat. Common sources of plant protein are soy, pea, hemp, brown rice, lentil, chia seed, pumpkin seed and plant blends. We look for plant protein sources that yield a high amount of protein per serving.
• Complete protein source (plant protein only): The best plant-based proteins are complete protein sources—containing all nine essential amino acids.
• Macronutrient calories per serving: We prioritize protein powders with the most calories from protein, as opposed to fat or carbs.
• Total protein per serving: While everyone has varying protein needs, 25–30 grams of protein is generally recommended with each snack or meal (32). This amount is also the best value per serving of protein powder.
• Price per gram of protein: While price isn't always indicative of quality or value, we do reward protein powders that are more affordable, though we give this category less weight than the others.
• Sweeteners: We consider research about common sweeteners when assessing which protein powder formulas provide the least health risks to users.
• Bonus credits: Protein powders can earn small bumps in their overall score by having third-party testing credentials, no proprietary blends, an organic certification, sustainable packaging and the addition of digestive enzymes.

We also received input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science.

Learn more about our nutrition and supplement review process, our whey protein powder scoring methodology, our plant protein powder scoring methodology and our collagen protein scoring methodology. 

Protein Powder FAQS

What is the best quality protein powder?

Hydrolyzed whey from a whey protein isolate is the highest quality protein powder for those following a diet that includes animal products. The making of hydrolyzed whey involves breaking down whey proteins into smaller units (termed peptides), which makes it absorbed more quickly in the body. Whey protein isolate is a close runner-up to hydrolyzed whey.

For those following a vegan or vegetarian diet, soy protein is the best option since it's a complete protein that's comparable to whey for building muscle (30).

Is it safe to drink a protein powder shake every day?

Yes, it's safe to drink a protein powder shake every day, although it should not replace a full meal with whole food sources of protein, carbs, fat and micronutrients. If you're short on time and occasionally replace a meal with a protein shake, you can improve its nutrient value by blending it with milk, nut butter, frozen fruit and spinach. Also, look for protein powders that are third-party tested for purity.

How much protein powder should I take in a day?

This depends on factors including your activity level, age and body weight. 46–60 grams of protein is the absolute minimum amount the average person should consume in a day to meet the recommended dietary allowance. The Dietary Guidelines offer a range of 10–35 percent of your calories, and most research suggests consuming towards the higher end of that range (2).

Related Post: How To Use Protein Powder

Are protein powder supplements regulated?

While the FDA doesn’t require that dietary supplements be tested for efficacy or safety before they’re released to the market, they do approve or reject individual ingredients that can be brought to market. They also regulate dietary supplements that are already on the market in events where adverse events are reported. If you’re concerned about the purity and potency of a specific supplement, there are companies that offer third-party testing. 

Is protein powder the same for men and women?

Sex largely does not affect the digestion and absorption of dietary proteins. You may see protein powders recommended to either sex (we even have “best of” protein powder roundups for both men and women), but men and women process protein the same way. Instead of choosing a protein powder based on your sex, look for protein that aligns with your dietary preferences, weight and fitness or health goals. When in doubt, talk with your healthcare provider or a registered dietitian.

Are protein powders actually good for you?

There is no evidence that protein powder supplementation is bad for you. Actually, using protein powder between meals can keep you full and reduce snacking. And drinking a protein shake before or after a workout provides your body with the amino acids needed to repair your muscles (31).

Expert Contributors

Chris Mohr, RD, Ph.D.

Chris Mohr is a registered dietitian who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

Eddie Jo, Ph.D.

Eddie Jo is a professor of exercise physiology and the director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake and technologies for the optimization of human health and performance, energy metabolism, body composition and endocrine function.

Mike Roberts, Ph.D.

Mike Roberts is a Professor in the School of Kinesiology at Auburn University where he serves as the Director of Applied and Molecular Physiology Labs. He reviewed and contributed to the scientific research, citations and insights within this article. He currently has over 190 publications in several preeminent physiology and nutrition journals, serves in senior editor roles for various physiology journals and has given numerous lectures at regional, national and international scientific conferences and venues.

Tim Ziegenfuss, Ph.D., CSCS, FISSN

Tim Ziegenfuss is a standout in the world of sports nutrition and exercise science, bolstered by graduate degrees from Purdue University and Kent State University. Beyond academia, he serves as a Past President and Fellow of The International Society of Sports Nutrition, steering the field toward higher standards. As CEO of The Center for Applied Health Sciences, his focus is overseeing innovative research with real-world impact and guiding product ideation and creation for major retailers all around the world.

Jenevieve Roper, Ph.D, CSCS

Jen Roper is an Associate Professor of Health and Human Sciences at Loyola Marymount University. She received her Ph.D. in Physical Education, Sports and Exercise Science from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She currently teaches a wide variety of courses, including Nutrition, Kinesiology and Scientific Principles of Strength & Conditioning.

Emily Tills, RD and nutrition coach

Ellen Landes, MS, RDN

Rachel MacPherson, CPT, CSCS, certified nutrition coach

Mary Sabat, MS, RDS, LD

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

Prices are accurate and items in stock at time of publishing.

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