Is There a ‘Best’ Protein Powder?

Approximately 40% of your body’s total protein content is found in your skeletal muscles. As such, you might be in search of the best protein powder to help you rebuild and maintain muscle.

However, when you’re considering protein sources, protein-rich whole foods, like lean meats, fish, eggs, beans, seeds, and nuts, have advantages over protein powders.

“Whole foods provide more varied nutrients, and people usually absorb the protein, vitamins, and minerals better from whole foods,” says Cleveland Clinic dietitian Julia Zumpano, RD, LD. “Most healthy people should limit themselves to one serving of protein powder per day or less and obtain the majority of their protein needs through whole foods.”

Someone who is malnourished or has other specialized nutritional needs may benefit from more supplemental protein. Here are some things to consider if you need this additional protein.

Personalizing Protein Powder

The best protein powder for one person might not be the best for another. For example, people watching their blood sugars may need to select powders without added sugar, whereas individuals who are lactose intolerant or avoid gluten may want a lactose-free or gluten-free protein powder.

Some people might seek out the best plant-based protein powder over those derived from animals. Plant-based protein powders include soy, brown rice, pea and hemp. Whey is the most common source of animal protein in powders, but other animal sources include milk, beef, and eggs.

Some protein powders are pricey and may not fit a budget or offer much additional benefit for the extra price. Also, consider the calorie content of protein powders if your goal is losing weight.

Choosing the Best Protein Powder for You

Consider a number of additional factors when deciding on a protein powder:

• Quality & purity: Several organizations test protein powders and will confirm that they contain what the label claims and not contaminants like lead. Look for indications of third-party testing on the label, and check product websites or websites such as the National Sports Foundation (nsfsport.com) or Consumer Lab (consumerlab.com) to see if your chosen protein powder has undergone third-party testing.
• The flavor and texture: Taste matters when it comes to protein powders. “Do you like the taste and texture? Are you going to look forward to consuming it, or will it get stuck in the back of your cupboard and you never use it?” Zumpano asks. Before buying a big vat of expensive protein powder, find a way to try it. Single-serve packets are sometimes available at stores or from manufacturers, and a friend or family member may have a protein powder you can try before buying. Sampling before you buy will limit cost and waste. When you find a powder that suits your needs, Zumpano suggests adding it to milk or a plant-based milk alternative rather than to water. Mixing it with milk will provide a creamier texture and additional nutrients.
• The ingredients: The only necessary ingredient is the protein source, but the list of ingredients on protein powders can be long and hard to pronounce. “If you don’t understand what’s in it, I would most likely either not use it or ask someone who does understand the ingredient list,” Zumpano suggests. She notes that her patients sometimes send her screen shots of protein powders to help find the right one for their needs.

Beyond the Protein Shake

Simple-ingredient, unflavored protein powders can easily go in smoothies or shakes. Zumpano also likes to add protein powders to pancakes, baked goods and soups, and makes her own protein balls using protein powder.

You can find many recipes online for protein balls with protein powder and just a few other simple ingredients. Zumpano also sneaks protein powders into hot beverages like tea or coffee.