Best Protein Powder of 2024
The Best-Tasting Whey and Plant-Based protein by price-per-gram, mixability and sugar
We tested the most popular whey and vegan protein powders to find the best tasting options.
December 19th, 2023
We taste-tested 23 protein powders to find the best protein powder, the best whey protein powder, the best plant-based protein powder, and best grass-fed protein powder—considering budget, mixability, and third-party independent certification to guarantee it is free from fillers, allergens, and contaminants.
I’m an author, mountain guide, nutritionist and holistic health coach. I’m passionate about helping others find strength and resilience through research-backed science.
We focused on whey protein and plant-based protein powders in this guide because these are the most-reviewed and widely available options and because they are also suitable and effective for the greatest number of people.
Looking for a protein source to strengthen skin, joints, and bones? We researched and tested a dozen of the most popular collagen peptides to find the best collagen powder. See The Best Collagen Powder.
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COMPARISON TABLE
| PROTEIN POWDER | TREELINE AWARD | PRICE PER GRAM OF PROTEIN | PROTEIN SOURCE | % PROTEIN | SUGAR TO PROTEIN RATIO | COMPLETE AMINO ACID PROFILE? | DISSOLVABILITY | TASTE |
|---|---|---|---|---|---|---|---|---|
| Optimum Nutrition Gold Standard | Best Overall Read why |
$0.06 | Whey | 77% | 1:24 | Yes | Good | Ok |
| Garden of Life Sport | Best Plant-Based Read why |
$0.10 | Plant | 71% | 0:15 | Yes | Good | Good |
| Jay Robb Whey Isolate | Best Grass-Fed Read why |
$0.10 | Whey | 83% | 1:25 | Yes | Good | Good |
| Muscle Milk | Best Budget Read why |
$0.03 | Whey | 75% | 2:25 | Yes | Decent | Ok |
For more on performance and sports nutrition, see our popular guides:
THE BEST WHEY PROTEIN POWDER
OPTIMUM NUTRITION GOLD STANDARD 100% WHEY PROTEIN
Price per gram: $0.06
Protein source: Whey
Sweetener: Acesulfame Potassium, Sucralose
Sugar to Protein Ratio: 1:24
Percent protein: 77%
Complete Amino Acid Profile: Yes
3rd party certified: n/a
Dissolvability: Good
Taste: Ok
What we liked: taste, price per gram, variety of flavors, mixability, sugar to protein ratio, 3rd party certification
What we didn’t like: not grass-fed
Reviewers widely agreed that Optimum Nutrition Gold Standard 100% Whey Protein is a good value, easy to mix into drinks, and offers a variety of flavors. Optimum Nutrition Gold Standard offers the best of whey while also scoring high for being free of contaminants and fillers. It’s also NSF certified and Informed Choice certified and have among the highest praise from professional media and everyday customers.
Optimum Nutrition Gold Standard is a powder made of 100% whey protein. Gold Standard is whey blend with whey protein isolate (the main ingredient), whey protein concentrate, and whey peptides and 5 g of BCAAs. For more about different kinds of whey protein, how they are processed, and how they differ, see below. Compared to other forms of whey, whey protein isolate has less lactose. That's one reason why it is considered a more digestible protein source.
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The Optimum Nutrition powder (in clear bowl) has better texture and “mix-ability” than other powders we considered. Photo by John Carr
We think that if you're going for whey, isolate is the better choice because it has more protein per scoop of the same size. Whey isolate is more digestible for most people. However, if you’re on a budget, you may opt for a larger scoop of whey concentrate to yield the same grams of protein as whey protein isolate.
Nerd Fitness chose this whey protein as the go-to for those on a “tighter budget.” However, Optimum Nutrition has a pure whey option (not protein isolate) which is even more affordable.
Optimum Nutrition Gold Standard 100% Whey protein powder comes in the most sizes and flavors of any of the protein powders we considered. That’s one reason why we think it is the best option for most people. Photo by John Carr
Wirecutter chose this powder as their top choice due to the pleasant taste, texture, variety of flavors, and safety profile. Top Amazon reviewers noted cost, taste, and “mixability” as their reasons for choosing this product over others.
One recurring complaint we saw from some reviewers about this protein powder is that it can be “too sweet.” Optimum Nutrition uses artificial sweeteners in some of its flavors, which is why we suggest the naturally-flavored option.
This whey powder is available in more flavors (17!) than any powder protein supplement we considered. Among these are more standard flavors such as vanilla, chocolate, and coffee—but also creative flavors like peppermint mocha, birthday cake, and salted caramel.
Optimum Nutrition Whey protein was one of the best tasting proteins we tested. Photo by Liz Thomas
GOLD STANDARD WHEY PROTEIN FLAVORS RANKED
As expected, the chocolate and vanilla flavors are always solid choices. But sometimes, you want some variety when trying out protein powders. With the ON Gold Standard protein powers, if one of the flavors doesn’t work for you, there are 17 to choose from. We reviewed the 6 most popular flavors. Here are the rankings of some of the top flavors with more than 1,000 reviews:
Extreme Milk Chocolate (4.6/5 stars)
Vanilla Ice Cream (4.5/5 stars)
Double Rich Chocolate (4.4/5 stars)
Chocolate Peanut Butter (4.4/5 stars)
Strawberry (4.2/5 stars)
Mocha Cappuccino (4.2/5 stars)
Note that some of these products contain artificial flavors and artificial sweeteners. If you are looking to avoid those, Optimum Nutrition has a line that uses natural sweeteners and flavors.
THE BEST PLANT-BASED PROTEIN
GARDEN OF LIFE SPORT
Price per gram: $0.10
Protein source: Plant
Sweetener: Stevia
Sugar to Protein Ratio: 0:15
Percent protein: 71%
Complete Amino Acid Profile: Yes
3rd party certified: Certified USDA organic, Non-GMO project verified, NSF certified for sport, informed choice for sport certified
Dissolvability: Good
Taste: Good
What we liked: among the best tasting plant-based proteins, organic, third party certifications, easier to blend than many plant-based proteins
What we didn’t like: still doesn’t mix as well as whey, price per gram is among the most expensive
We selected Garden of Life Sport as the Best Plant-based Protein Powder because it is organic and offers a complete amino acid profile (unlike some other vegan proteins). It also had a good flavor and we feel confident about the third-party certifications from Informed Choice and NSF, as well as USDa organic certification and Non-GMO Project verified.
We compared the Garden of Life Sport with the Garden of Life Raw Organic Protein (as seen in our honorable mentions) but ultimately found that the Sport version has a better flavor. Multiple review sites found that it mixes easily into drinks and protein shakes, which often have a more difficult time blending than dairy-based proteins.
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The Garden of Life Sport is a vegan protein with a complete amino acid profile. Photo by Liz Thomas
Garden of Life Sport is a vegan protein powder made from a protein blend of organic ingredients including U.S. grown pea protein, garbanzo beans, navy beans, lentils, and cranberry seed protein.
One advantage of pea protein vs. whey protein is that it doesn't contain the eight most common allergenic foods (milk, eggs, peanuts, tree nuts, soy, fish, shellfish, and wheat). Some studies show that the body may be able to digest and process pea protein better than whey protein.
While there are several sources of vegan protein that can be turned into powder supplements, we liked pea protein powder the best. For example, we tested the Tera’s Whey Vegan Pumpkin Protein (now discontinued), which is free of legumes, but found it didn’t taste as good and became almost too thick to drink.
Close-up of the Garden of Life Sport vegan protein powder. Photo by John Carr.
Hemp protein, derived from hemp seed that has had the oil removed, has a nutty flavor that works well on top of things like granola but doesn't always mix smoothly into protein shakes. Pea protein has fewer grams of fat and carbohydrates per gram compared to hemp protein, and more grams of protein for servings of the same size.
Brown rice protein is similar to pea protein, but it doesn't quite have all the amino acids. Rice protein is missing lysine. This means that although brown rice protein can be more affordable than other plant-based proteins, it isn't a complete protein.
The Garden of Life Sport pulled ahead of other vegan powders we tested. Photo by Liz Thomas .
We prefer the Garden of Life Sport protein blend to other plant-based powders. Soy protein is a common ingredient in plant-based protein powders, but it is also a common allergen and can be difficult on some people's stomachs. For this reason, many people try to avoid using this ingredient as a major source of their protein intake. Garden of Life Sport is free of soy, avoiding this common ingredient in many plant-based proteins.
Outside Online chose the Garden of Life powder as their favorite plant-based protein powder because “it mixed smoothly into frozen-fruit shakes and with water, and the cocoa flavor is subtle and not too sweet.”
This makes sense because generally, pea protein is noted for having a creamier texture than other plant-based proteins, making it a good powder to add to a protein shake.
It has 4 out of 5 stars on Amazon, which is similar to the most popular proteins, and gets an A-rating on Fakespot, a site noted for identifying fake customer reviews on Amazon.
THE BEST GRASS FED WHEY PROTEIN POWDER
JAY ROBB 100% GRASS FED WHEY PROTEIN POWDER
Price per gram: $0.10
Protein source: Whey
Sweetener: Stevia leaf extract
Sugar to Protein Ratio: 1:25
Percent protein: 83%
Complete Amino Acid Profile: Yes
3rd party certified: n/a
Dissolvability: Good
Taste: Good
What we liked: mixed very easily, great taste, few fillers, protein to sugar ratio, very little sugar
What we didn’t like: price per gram, celebrity endorsement, no third-party certification
For best whey protein, our winner was Jay Robb 100% Grass fed Whey Protein Powder. It’s taste and dissolvability was unmatched by any other protein we tested. It has the highest percentage of protein per serving of any protein (83%) and the lowest sugar to protein ratio (1:25). While it’s a little more expensive than other protein powders, we think Jay Robb is the best if you can afford it and if you consume whey (Jay Robb is free of lactose).
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The Jay Robb powder has the finest grain of any protein powder we tested. Note that there is some religious information on the back of the packaging. Photo by Liz Thomas
Grass fed dairy is popular for many health-conscious diets. Some evidence shows it may have more health benefits than conventional dairy, and that grass fed cows may be “happier.”
A study by the University of Minnesota extension shows that grass fed dairy has more beneficial fatty acids and is lower in omega-6.
Among the grass fed options we considered, Jay Robb 100% whey protein powder offered the best balance of flavor, mixability, and price.
Nerd Fitness liked this powder for being high-quality, meaning that it lacks many fillers found in other powders. It is free of soy, gluten, and lactose. It also doesn’t have added sugar (although it is sweetened by Stevia leaf). Livestrong mentioned that this powder is “made from pasture-grazed, grass fed cows free of rBGH hormones.”
Although we were initially skeptical of this powder because Jay Robb is a fitness celebrity, we were impressed by its highly credible A-rating on FakeSpot. This is impressive given that it has averaged a 4.5 out of 5 star rating from over 2,000 Amazon reviews.
In particular, we were impressed by how well Jay Robb powder dissolved even in cold water. The texture of the dry powder appears to have smaller granules than other powders.
However, Jay Robb 100% Grass-fed Whey is more expensive than other powders we considered. This is the case with many grass-fed dairy products because they require farmers to have more land for cows to roam. Additionally, cows grow slower when their diet doesn’t include added growth hormones.
While there are several grass-fed whey protein options available, Jay Robb had the best taste and mixability of the ones we researched and tested for ourselves.
If you don’t mind spending a little more on a grass-fed protein powder, this is a good option for you. The flavor and texture place it among the best whey proteins out there.
THE BEST BUDGET WHEY PROTEIN POWDER
MUSCLEMILK 100% WHEY
Price per gram: $0.03
Protein source: Whey
Sweetener: sucralose, acesulfame potassium, maltodextrin
Sugar to Protein Ratio: 2:25
Percent protein: 75%
Complete Amino Acid Profile: Yes
3rd party certified: NSF
Dissolvability: Decent
Taste: Ok
What we liked: good flavor and mixability given the affordable price per gram, third party certification
What we didn’t like: can be too sweet, could mix better in cold water, lower percent protein than others we tested
We chose MuscleMilk 100% Whey Protein as the Best Budget Protein Powder. At $0.03 per gram of protein, it's the least expensive on our list while still meeting our criteria. It’s third -party certified by NSF for “clean ingredients” while still being quite affordable and relatively free of fillers and excess sugar.
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The MuscleMilk (previously Cytosport) 100% Whey (in shaker) is inexpensive enough to consider sharing with your hiking buddies after a trip. Photo by John Carr
Outside Online liked this protein powder (which previously was sold under the name “Cytosport”) because it “mixed to a nice consistency in cold water” and it’s “generally stomach-friendly.”
We suspect Outside and others find that it is more stomach-friendly than other powders because MuscleMilk uses a mix of whey isolate and concentrate.
Whey isolate has less fat and lactose than concentrate, so it’s easier for most people to digest. Muscle Milk uses a blend of whey protein isolate and whey concentrate. It’s worth noting it does contain soy lecithin, so isn’t the best choice for someone avoiding soy.
It’s sweetened by sucralose and acesulfame potassium.
For more on the differences between whey isolate and concentrate, see below. While isolate tends to be more expensive, this blend keeps the price manageable.
BEST BUDGET PLANT-BASED PROTEIN POWDER
VEGA ONE ALL-IN-ONE
Price per gram: $0.20
Protein source: Plant
Sugar to Protein Ratio: 1:20
Percent protein: 48%
Complete Amino Acid Profile: No
3rd party certified: n/a
Dissolvability: Good
Taste: Ok
We think Vega One is a good option if you’re looking for a budget plant-based protein powder. This option topped runnerclick.com’s list for being “loaded with vitamins, minerals, fruits, and veggies,” but Amazon reviewers found that other plant-based powders tasted better.
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Vega One is more affordable than our top vegan protein powder pick, but doesn’t taste quite as good. Photo by John Carr
In terms of quality, Vega also ranked below Garden of Life Sport on Clean Label Project. That’s one reason Garden of Life Sport got our top award for Best Plant-based Protein powder. Still, the Vega One ticked enough of the criteria we were looking for in a protein powder for us to recommend as a good plant-based protein, especially since it is less expensive than others on the market.
Honorable Mention
The following products also made our short-list for best protein powders of 2020. To test each one’s mixability, we hand mixed one serving of each into 6oz of cool water. We also provide a rating for each one in terms of taste/flavor and mixability. We think these are all still an excellent option for many users— especially if you can find them on sale!
Garden of Life Raw Organic Protein
Price per gram: $0.12
Protein source: Plant
Sugar to Protein Ratio: 0:22
Percent protein: 67%
Complete Amino Acid Profile: No
3rd party certified: USDA Organic, Non GMO, NSF certified gluten free, certified vegan, Carbonfund certified, B corps, et. al.
We found that the Garden of Life Raw protein powder dissolved fairly well when stirred and was just a bit clumpy. With its decent taste, we think it would be tolerable to drink alone with water, though it should be noted that the texture was a little chalky. It’s a top seller at Amazon. Ultimately, we liked the taste and mixability of the Garden of Life Sport better. Garden of Life Sport also has a complete amino acid profile.
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Garden of Life Sport is a plant-based protein that gets high praise from reviewers and consumers. We found that it tasted good and mixed well. Photo by John Carr
The Biochem Protein (left) and the Optimum Nutrition on the right. Photo by Liz Thomas
Price per gram: $0.11
Protein source: Whey
Sugar to Protein Ratio: 3:10
Percent protein: 64%
Complete Amino Acid Profile: Yes
3rd party certified: certified vegetarian, 1gen non-gmo tested, b corps
Similar to the Garden of Life Raw Organic Protein Powder, the Biochem 100% Whey Isolate Protein dissolved fairly well. It had a smooth texture, and the taste, albeit whey-y, was still acceptable. We would recommend using this powder to mix into things like oatmeal, smoothies, granola, etc.
It’s light on sugar and our testers found the chocolate flavor has a baker’s chocolate taste compared to the Hershey’s chocolate milk taste of the Optimum Nutrition. It didn’t mix quite as well as other whey proteins we tested, notably the Jay Robb.
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Tera’s Whey Grassfed protein in chocolate (left) and vanilla (right). Photo by Liz Thomas
Price per gram: $0.19
Protein source: Whey
Sugar to Protein Ratio: 1:10
Percent protein: 71%
Complete Amino Acid Profile: Yes
3rd party certified: Non GMO certified, USDA organic
Tera’s Grassfed Simply Pure Whey Protein Vanilla mostly dissolved into cool water when stirred— it had just a few tiny particles that wouldn't dissolve.
The vanilla has a strong 'milky' flavor and can be a bit chalky. For these reasons, we do not recommend drinking this with water alone, but rather mixing with other things for better flavor.
We also tested the Tera’s Grassfed Simply Pure Chocolate Whey, but multiple testers didn’t like the flavor or mixability as much as the chocolate. Tera’s also makes an organic version of the grassfed vanilla, which is a bestseller at Amazon.
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Vegan Smart Plant Based Protein (on the right) had a salty taste. Tera’s Pumpkin protein (left) has a green color from the use of pumpkin seeds as its base. Photo by Liz Thomas.
Price per gram: $0.15
Protein source: Plant
Sugar to Protein Ratio: 1:4
Percent protein: 47%
Complete Amino Acid Profile: Yes
3rd party certified: certified vegan
We found that the Vegan Smart Plant Based Protein dissolved well for a protein powder, but that it is salty with 380 mg of sodium per serving. It also did not fare the best compared to our other contenders in terms of taste, since we felt that it tasted a bit like a sweet bean soup.
COMPARE PRICES ON THE VEGAN SMART PLANT BASED PROTEIN
Some of the whey protein powder we tested. Photo by Liz Thomas
HOW WE RESEARCHED and tested
In total, we compared 23 products and narrowed it down to three winners: Best Whey Protein Powder, Best Plant-based Protein Powder, and Best Budget Protein Powder.
We purchased protein powders to compare taste and texture side-by-side. We wanted to determine harder-to-research aspects of protein powder like texture, mix-ability, and taste. For athletes and outdoors people taking protein powder as a nutritional supplement while exercising in nature, mixability without requiring a blender is important. As a long distance hiker, it’s one of the criteria I took seriously.
Treeline Review testers in 4 different states were mailed ziploc bags of protein powder marked only by a number (not the name of the product). Then, they were instructed to consume the protein powder, ranking each according to criteria such as taste, texture, and mixability in hot and cold water.
In our search for the best protein powder, we analyzed high-quality professional reviews from Outside Online, Livestrong, Nerd Fitness, Gear Patrol, The Wirecutter, Men’s Health, The Strategist, and Runnerclick.
At Treeline Review, we’re all about being transparent and urge you to cross-check our findings with these detailed product-specific reviews that built our background research. See our Sources.
To find the best protein powder, we read professional reviews in addition to hundreds of Amazon and Pharmaca customer reviews. We compared and cross-referenced that list to narrow it down to the five protein powders that nearly every reviewer loves. We also referenced the How to Choose Protein Powder guide by the Cleveland Clinic and Healthline.
We focused on whey and plant-based protein powders because these are the most reviewed options. Whey powder and plant protein powder are also suitable and effective for the greatest number of people.
In addition to researching reviews that are already out there, this review was informed by my educational and professional background.
We tested protein powders side by side to better understand how they differ in texture and mixability. Photo by John Carr.
BUYING ADVICE
Protein is essential for muscle mass and repair, so ensuring you get adequate amounts aids in muscle recovery. Protein powders can be a way to add supplemental protein to an outdoor person’s diet when it’s either impractical or inconvenient to get enough through eating enough whole foods.
Here’s a list of what to look for in a good protein powder and the criteria we used to decide how we chose the best protein powder for most people.
Some of the vegan protein powders we tested. Photo by John Carr.
COMPLETE AMINO ACID PROFILE
A complete amino acid profile means that the protein contains all nine essential amino acids needed for normal body function that the body cannot make on its own.
According to the USDA Dietary Intakes Reference, this is important for proper muscle recovery and repair.
A food that contains all nine essential amino acids is called a complete protein.
A correct amino acid balance is required for a high level of net protein utilization. Net protein utilization measures the rate at which amino acids are converted to proteins, relative to the amount of amino acids in food. If the essential amino acid balance is incorrect, the body may convert proteins to fats and carbohydrates, which is not something that most athletes want.
Instead, an athlete will want a complete protein for recovery. As a result, protein powder may be something you want to consider bringing if you crew and pace an ultrarunner or participate in endurance activities like thru-hiking.
LIMITED FILLERS
A high protein content and price per gram of protein ensure good value. We compared prices to the percentages of protein (vs. fillers) per serving. Our research shows that you also do not need to spend more than $0.07 per gram of protein to get a protein that is certified as clean and high quality by third-party labs. However, powders that cost below $0.03 per gram of protein are more likely to have fillers, such as cornstarch, sawdust, and other contaminants. We cross-checked our findings with quality measurements from independent certifying labs such as NSF and Informed Choice.
Whey protein isolate will have a higher protein content per gram of powder than whey protein concentrate due to the processing technique. To learn more about the differences, see below.
It seems that every protein powder comes in a different sized tub, so we had to run some numbers to find out the protein powder that is the best bang for your buck. First, we compare prices per serving. But since some protein powders have more fiber, sugar, etc. than others, we also analyzed price by gram of protein. See above for our Price Comparison chart.
DISSOLVABILITY
Powders which are easy to dissolve in water are useful for people who lack access to blenders or who are using a shake bottle for instant protein after a workout. For outdoor athletes who take protein powder at the trail or right after climbing at the crag, mixability and solubility are more important than for folks who work out at the gym and have access to a blender at home. Our main goal was to find protein powders with no lumps and clumps.
TASTE AND FLAVORS
Good taste is important to ensure that protein powder remains in the diet. Chalky, bland, or foul-tasting powder is more likely to end up unused on a kitchen shelf than in your smoothie. Taste was one of the top characteristics commented on by the Amazon reviews we analyzed.
DIGESTIBILITY
Stomach issues are one of the biggest complaints among protein powder users. While every body processes protein powder differently, some powders seem to get better reviews for “digestibility” than others. For example, whey isolate has less fat and lactose than whey concentrate. This can make it easier for most people to digest. However, isolate is usually more expensive, so most “budget” powders are made of whey concentrate and thus, are more difficult to digest.
Digestive enzymes may help with the digestion of protein powder. If you do supplement with digestive enzymes, be sure that they target proteins.
INDEPENDENT ANALYSIS AND CERTIFICATION
Third-party quality analyses and certification may help you avoid adverse ingredients. The three major science-based certification organizations for protein powder are the NSF, Informed Choice, and Clean Label Project, and Lab Door.
NSF International is an independent, accredited organization that develops standards and tests and certifies products
Informed Choice is a monitoring program that tests for banned substances
Clean Label Project is a non-profit focused on health and transparency in consumer product labeling
LabDoor, which ranks brands based on cleanliness
Jay Robb whey protein isolate (on the left) is our upgrade winner vs. the 100% whey on the right (our overall winner). Photo by Liz Thomas.
WHEY CONCENTRATE POWDER VS. WHEY CONCENTRATE ISOLATE
Whey is a dairy product made from the liquid left over during cheese or yogurt-making. Whey powder is made by concentrating and then drying that liquid.
Whey makes up about 20% of milk protein. The rest is casein protein. Both forms are complete proteins, which means they have all of the essential amino acids.
Both whey concentrate and whey concentrate isolate are made from concentrating and drying that liquid, but they use different processes.
Whey concentrate powder is about 80% protein and 20% fats and carbohydrates.
Whey isolate powder, which requires more processing, contains 90% protein. The other 10% include fats and carbohydrates. That means that whey protein isolate powder tends to have less fat and carbohydrates per serving than whey concentrate powder. The process to make whey isolate powder also removes more casein protein and lactose.
Because more processing is involved, whey protein isolate is more expensive per gram than whey protein concentrate. Many protein powders, like Optimum Nutrition, contain both whey protein isolate and whey protein concentrate.
Clockwise from top: Garden of Life Sport, Vegansmart Pea Proein, Tera’s pumpkin protein, Four sigmatic Superfood, Garden of Life Raw protein, and Four Sigmatic Repair protein. Photo by Liz Thomas
WHAT TO KNOW ABOUT CONTAMINATION IN PROTEIN POWDER
A Clean Label Project study analyzed 134 top-selling protein powders and found 70% contaminated with lead, 74% contaminated with cadmium, and 55% contaminated with BPA. A Consumer Reports study also detected heavy metals in protein powder including arsenic, cadmium, lead, and/or mercury.
Despite some controversy over the Clean Label Project study, we still think it is worth reading because of the similarity to some of the Consumer Reports findings.
NSF, another independent third-party lab, criticized the Clean Label Project's protein powder study for lack of transparency and peer-review, and for not disclosing the names of the researchers, authors, or conflicts of interest. Clean Label Project then released their raw data from their protein powder study. Clean Project has released raw data and sought peer review for similar studies they’ve conducted.
Scientists have differing opinions on how important detectable levels of contaminants can be on the body.
NSF scientists criticized Clean Label Project for asserting that a detectable level of a contaminant is the same thing as a dangerous level of a contaminant.
Detectable levels mean there are enough for an instrument to pick up. The body can process some detectable levels of heavy metals without causing any adverse health effects.
However, Consumer Reports’ scientist Tunde Akinleye notes that while a single serving may have heavy metal levels below a daily threshold, these substances can accumulate over years of multiple servings per day consumed.
All the proteins we consider have third-party certification. If contamination is of concern to you, we suggest reading the studies and paying attention to which organization provides the third-party certification.
Importance of protein in a healthy diet
Protein is a major macronutrient that plays a fundamental role in maintaining overall health and well-being. Protein molecules affects various aspects of the body's structure, function, and metabolic processes. Here are some key reasons why protein is essential in a balanced diet:
Muscle structure and function
Proteins are the building blocks of muscles. They consist of amino acids, and these amino acids are essential for the repair, growth, and maintenance of muscle tissue.
Adequate protein intake is crucial for individuals engaged in physical activities, athletes, and those looking to build or preserve muscle mass.
Cellular structure
Proteins are essential components of cells, tissues, and organs. They are involved in the structure and function of cell membranes, providing stability and facilitating cellular processes.
Enzymes and metabolic functions
Many enzymes, which act as catalysts for biochemical reactions in the body, are proteins. Enzymes are essential for processes like digestion, energy production, and detoxification.
Hormone regulation
Certain proteins function as hormones that regulate various physiological processes. For example, insulin is a protein hormone that plays a crucial role in blood sugar regulation.
Transportation of nutrients
Proteins play a role in transporting essential nutrients, such as vitamins, minerals, and oxygen, throughout the body.
Fluid balance
Proteins help maintain fluid balance by regulating the distribution of water between blood vessels and tissues.
Maintaining pH balance
Proteins contribute to the body's acid-base balance, helping to maintain the proper pH level for various physiological processes.
Satiety and weight management
Many athletes find that protein-rich foods are often more satiating than carbohydrates or fats. Protein may help in controlling appetite and supporting weight management, however all protein powders list some variation on "not to be used for weight reduction."
Tissue repair and wound healing
Protein is essential for the repair and regeneration of tissues, aiding in wound healing and recovery from injuries.
Every body is different. Different athletes will have varying protein requirements based on factors such as age, activity level, health status, and fitness goals. While the amount of protein you need may differ from others, a well-balanced diet that includes an adequate amount of high-quality protein sources for your body is crucial for overall health and optimal functioning of the body.
Types of protein powders
Whey Protein
Whey protein is considered to be a high-quality protein source. It's derived from milk during the cheese-making process. It contains all essential amino acids, making it a complete protein source. Whey is more quickly absorbed by the body than many protein sources, making it an excellent choice for post-workout recovery. Additionally, it promotes muscle protein synthesis, supports immune function, and may aid in weight management.
Casein protein
Casein is another milk-derived protein, but it differs from whey in its digestion rate. Casein forms a gel-like substance in the stomach, resulting in a slower release of amino acids into the bloodstream. This slow-digesting nature makes casein an ideal protein source for sustained muscle protein synthesis, making it suitable for consumption between meals or before bedtime.
Plant-based proteins
Plant-based protein powders are derived from sources like pea, hemp, rice, and other plant proteins. These options offer a vegan-friendly alternative and cater to individuals with dietary restrictions. Each plant source brings its unique amino acid profile and additional nutrients, contributing to a well-rounded plant-based diet.
Other protein sources
Collagen protein: Collagen protein is derived from animal connective tissues and is rich in the amino acids glycine, proline, and hydroxyproline (most contain 19 amino acids). It's known for promoting skin, joint, and bone health. Collagen protein may be particularly beneficial for individuals looking to support the health of connective tissues and improve skin elasticity. However, collagen does not have all nine essential amino acids, so collagen is not a complete protein.
Egg white protein: Egg white protein is a high-quality protein source that is low in fat and carbohydrates. It contains all essential amino acids, making it a complete protein. It's an excellent alternative for those with dairy or plant protein allergies and is often chosen for its digestibility and muscle-building properties.
Blended protein powders: Blended protein powders combine different protein sources to provide a comprehensive amino acid profile. Common blends include whey and casein, offering both fast and slow-digesting proteins for a sustained release of amino acids. Blended protein powders cater to individuals seeking the benefits of multiple protein types in a single supplement, including flavor, texture, and digestibility.
When choosing a protein powder, it's essential to consider your own individual dietary preferences, goals, and any potential sensitivities or allergies. For example, those avoiding dairy should stay away from whey protein and may choose not to use casein. Those avoiding soy should check ingredient lists of all proteins as it is sometimes used as an additive.
Additional tips and considerations
Storage and shelf life
Protein powder needs to be stored correctly to prevent spoilage and also ensure that it is effective for building and repairing muscles.
Here are some general tips for all protein powders:
Store in a cool and dry environment: Store protein powder in a cool, dry place away from direct sunlight to prevent moisture absorption and clumping.
Airtight containers: Transfer the powder to airtight containers to protect it from exposure to air, which can cause oxidation and degradation.
Check expiry date: Always check the expiration date on the packaging and discard any protein powder that has passed its shelf life, especially those that are animal-based or nut-based.
Mixing and preparation tips
In this guide, we list mixability and dissolvability of the protein powders as criteria. Proper mixing and prep can go a long way to make a smoother and more palatable protein shake. Follow these tips for an optimal experience:
Use a shaker bottle or blender: For a lump-free consistency, use a shaker bottle or blender to thoroughly mix the protein powder with liquid.
Liquid-to-powder ratio: Follow the recommended liquid-to-powder ratio provided on the product packaging to achieve the desired taste and consistency.
Experiment with flavors: Customize your protein shake by adding ingredients like fruits, nut butter, or yogurt to enhance the flavor and nutritional profile.
Temperature: Some protein powders may clump or have an unpleasant texture when mixed with very cold liquids. Experiment with different temperatures to find what works best for your preference. Meanwhile, whey protein powders will start to denature at 160 F, which makes it clumpy and potentially less effective. We recommend not too hot liquid, either.
Potential side effects and how to mitigate them
While protein powders are generally safe, some individuals may experience side effects. Always check with your medical professional before starting a new supplement. However, here are a few tips that we have found to work for us:
Digestive issues: Some people may experience bloating, gas, or digestive discomfort. To mitigate this, start with a smaller serving size and gradually increase it as your body adjusts. Ensure you are drinking an adequate amount of water throughout the day.
Allergies or sensitivities: Be aware of potential allergies or sensitivities to specific protein sources (e.g., dairy, soy). Check the ingredient list for soy and other fillers, too. Just because a protein powder is primarily whey doesn't mean it may not contain some soy. Choose alternative protein options if needed, such as plant-based or hypoallergenic protein powders.
Quality matters: Opt for high-quality protein powders from reputable brands to minimize the risk of contaminants or additives that may cause adverse reactions.
Check the expiration date: Enough said.
Consult with a healthcare professional: If you have pre-existing health conditions or concerns, consult with a healthcare professional or a registered dietitian before incorporating protein supplements into your diet.
It's important to note that individual responses to protein powders may vary. As with any dietary change, paying attention to your body's signals will help you make adjustments as needed.
Why you should trust us
Katie Gerber is a nutritionist, adventurer, and author of this story. Photo courtesy Katie Gerber
Katie Gerber is a nutritionist, a certified holistic health coach, and adventurer with a B.S. in Plant, Molecular, and Cellular Biology. She’s a mountain guide with Andrew Skurka as well as a co-author along with Heather Anderson on Adventure Ready: A hiker’s guide to planning, training, and resilience.
She also holds a botanical medicine certificate and has completed courses in functional nutrition and culinary genomics. She has a passion for wellness backed in scientific research.
Katie has thru-hiked the Pacific Crest Gear List, Continental Divide Trail, Oregon Desert Trail, Colorado Trail, and other routes.
You can learn more about Katie at her website or on her author page.
Sources
Clean Label Project, “2018 Protein Powder Study,” 2018
USDA Dietary Intakes Reference: The Essential Guide to Nutrient Requirements, Institute of Medicine of the National Academies, eds. Otten, J., Hellwig J., Meyers, L. 2006.
NSF International, “Clean Label Projects Protein Powder Report Overlooks Basic Scientific Principles,” March 20, 2018
Informed Choice, “About,” accessed 2018
Consumer Reports, “Arsenic, Lead Found in Popular Protein Supplements,” March 12, 2018
Cleveland Clinic, “How to Choose the Protein powder for you,” June 12, 2020
Qian F, Sun J, Cao D, Tuo Y, Jiang S, Mu G. Experimental and Modelling Study of the Denaturation of Milk Protein by Heat Treatment. Korean J Food Sci Anim Resour. 2017;37(1):44-51. doi: 10.5851/kosfa.2017.37.1.44. Epub 2017 Feb 28. PMID: 28316470; PMCID: PMC5355583.
DISCLAIMER
All information contained in this website is for informational purposes only and is not a substitute for medical advice. Statements made are not evaluated by the FDA and are not intended to prevent, diagnose, treat, or cure any conditions. Readers are advised to consult their physicians when implementing new dietary and health practices.
