Protein Powders That Are Good for You, According to Nutrition Experts

by Titilayo Teniola October 25, 2024

Choosing a protein powder can feel overwhelming with so many options on the market. From various types of protein sources to ingredient lists and certifications, there are important factors to consider to ensure you’re getting a high-quality product that meets your dietary needs. There are several protein powders recommended by nutrition experts and what to look for when making your choice.

What to Look for in a Protein Powder

When selecting a protein powder, focusing on three key areas—protein type, ingredients, and third-party certifications—can help you make a well-informed choice.

Type of Protein: Different protein types serve distinct purposes. For example, whey protein is known for its rapid absorption and is ideal for post-workout recovery, while plant-based proteins like pea or soy cater to dietary preferences and restrictions, such as vegan or lactose-free diets.
Ingredients and Additives: High-quality protein powders often feature simple ingredient lists with minimal additives. Avoid unnecessary fillers, added sugars, or artificial sweeteners, as these can counteract the benefits of protein intake. Look for essential amino acids, particularly branched-chain amino acids (BCAAs), which are crucial for muscle growth and repair.
Third-Party Testing and Certification: A reputable protein powder will have certifications that guarantee its purity, potency, and safety. Certifications from organizations like Informed Sport, NSF Sport, and USP Verified indicate the product has been tested for contaminants, banned substances, and meets high-quality standards.

Types of Protein

The type of protein in a various protein powder supplements also is a primary consideration, as each has unique benefits and suitability for different dietary needs.

Whey Protein: Derived from milk, whey protein is quickly absorbed, making it a popular choice for muscle recovery post-workout. Whey protein isolate is particularly sought after for its high protein concentration and lower fat, carbohydrate, and lactose content, which can benefit those who are lactose-sensitive.
Casein Protein: Another milk-derived protein, casein digests more slowly than whey, providing a sustained release of amino acids. This makes it a great option for those looking to keep protein levels steady over an extended period, such as before bed.
Pea Protein: A top choice for those with plant-based diets, pea protein is derived from yellow peas and is rich in essential amino acids. It’s an easily digestible option, suitable for those with allergies or dietary restrictions, and provides muscle-building support similar to animal-based proteins.
Soy Protein: Soy protein is another complete plant-based option, offering all essential amino acids. Its high fiber and nutrient content make it beneficial for heart health and muscle repair, and it’s widely used in vegan and vegetarian protein powders.

Each protein type has unique benefits, so consider what aligns best with your health goals, whether it’s muscle recovery, sustained energy, or dietary compatibility.

Ingredients and Additives

Protein powders can contain a variety of additional ingredients, so it’s essential to read labels carefully.

Minimize Added Sugars and Artificial Sweeteners: Look for protein powders with minimal or no added sugars, and avoid artificial sweeteners if possible. Added sugars can increase the calorie count and may disrupt blood sugar levels, while artificial sweeteners can cause digestive discomfort in some people.
Avoid Unnecessary Fillers: Some powders include fillers to add bulk, which don’t contribute to the protein content and may dilute the product’s quality. Choose protein powders with straightforward ingredient lists for a cleaner profile.
Consider Additional Ingredients: Some protein powders include added ingredients such as caffeine, which can provide an energy boost but may interact with certain medications or have side effects. Check for any added compounds like vitamins, minerals, or probiotics if you’re looking for a multipurpose supplement.
Essential Amino Acids: Look for protein powders that contain essential amino acids, especially BCAAs like leucine, isoleucine, and valine, which are vital for muscle repair and growth.

By focusing on minimal ingredients and essential nutrients, you can select a protein powder that aligns with your health goals without unnecessary additives added sugar.

Third-Party Testing and Certification

Third-party certifications play a crucial role in verifying the quality and safety of protein powders.

Informed-Sport Certification: This certification is specifically aimed at athletes and ensures that the protein powder has been tested for banned substances. It’s ideal for competitive athletes or anyone looking for peace of mind about contaminants.
NSF Sport Certification: NSF Sport-certified products are tested for banned substances and contaminants, ensuring the supplement is safe for athletes and meets high-quality standards. NSF certification is highly respected in the industry for its thorough testing process.
USP Verified: The U.S. Pharmacopeia (USP) Verified mark ensures that the protein powder meets stringent standards for purity, potency, and ingredient quality. USP testing also confirms that the product contains what the label claims and that it’s free from harmful levels of contaminants.

These certifications signal that the product has undergone rigorous testing, offering confidence in its safety and effectiveness. Look for these labels when choosing your next protein shake or powder to ensure you’re getting a trustworthy product.

Benefits of Protein Powder

Protein powder is a versatile supplement with several key benefits that support both fitness goals and general health.

Muscle Growth and Repair: Protein is essential for building and repairing muscle tissue, making protein powder an ideal supplement for those who engage in strength training, endurance sports, or high-intensity workouts. It provides a concentrated source of amino acids needed for muscle synthesis and recovery, helping to reduce soreness and speed up recovery times.
Supports Weight Loss: Protein can aid in weight management by promoting satiety, which helps control appetite and reduce overall calorie intake. Protein powder, particularly in the form of a low-calorie shake or meal replacement, can be a valuable tool for those looking to lose weight while maintaining muscle mass.
Convenient Protein Source: For those with high protein needs, such as athletes or individuals following a plant-based diet, protein powder offers a convenient way to ensure adequate protein intake. It’s especially useful for people with dietary restrictions or busy schedules, as it’s easy to incorporate into shakes, smoothies, and other meals.
Overall Health: Protein supports many body functions beyond muscle health, including immune function, hormone production, and enzyme activity. Protein powders fortified with vitamins, minerals, or probiotics can provide additional health benefits, contributing to a balanced, nutrient-rich diet.

Why Use Protein Powder?

Protein powder is an effective way to meet daily protein needs, particularly for those with increased requirements.

Quick and Efficient: For those with high protein requirements, such as athletes, individuals recovering from injuries, or those looking to build muscle, protein powder offers an efficient way to increase protein intake. It’s a quick option that can be taken post-workout or as part of a meal, making it easier to reach protein goals without excessive meal prep.
Supports High-Performance Goals: Protein powder is particularly useful for athletes and active individuals who need quick access to protein after intense exercise to support muscle recovery. Many protein powders are formulated to be easily digested and absorbed, maximizing the muscle repair benefits when consumed shortly after physical activity.

How Much Protein Powder Do You Need?

The amount of protein you need from a protein powder depends on factors like your body weight, activity level, and health goals.

Daily Protein Recommendations: For an average adult, the general recommendation is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). However, for those looking to build muscle, this amount can go up to 1.2–2.0 grams per kilogram, depending on training intensity and goals.
Adjusting for Goals: If your goal is muscle gain or enhanced performance, aim for higher protein intake. Spread protein intake throughout the day, including some from protein powder, to keep amino acid levels steady for muscle synthesis and recovery.

Choosing the Right Protein Powder for You

Selecting the best protein powder involves considering your dietary preferences, health goals, and ingredient quality.

Dietary Needs: Choose a protein type that aligns with your diet. For example, vegans may prefer plant-based protein powders like pea or soy, while those who tolerate dairy well might choose whey or casein.
Ingredient Quality: Look for powders with minimal ingredients and no added sugars or artificial additives. High-quality protein powders will focus on clean ingredients, providing pure protein without fillers or preservatives.
Certifications: Third-party testing certifications, such as Informed Sport, NSF Sport, or USP Verified, provide assurance of the product’s purity, potency, and safety from contaminants. These certifications indicate that the protein powder has been rigorously tested for quality and is free from banned substances, particularly important for athletes.

Concentrate vs. Isolate vs. Hydrolysate

Whey protein comes in three main forms, each with varying concentrations and benefits:

Whey Protein Concentrate: Contains a moderate concentration of protein (usually around 70-80%) along with some fat and carbs. It’s less processed, making it slightly lower in protein content but higher in beneficial compounds from milk, such as immunoglobulins.
Whey Protein Isolate: Isolate is more processed to remove most of the fat and lactose, resulting in a high protein concentration (90% or more). It’s a good choice for those who are lactose-sensitive or prefer a purer protein source with minimal carbs and fat.
Whey Protein Hydrolysate: Hydrolysate has been partially broken down for quicker absorption and easier digestion. This form is beneficial for post-workout recovery, as it delivers protein to the muscles more rapidly than other types.

Plant-Based vs. Animal-Based Protein Powders

Protein powders come from both plant and animal sources, each offering specific benefits and considerations.

Plant-Based Proteins: Pea, soy, hemp, and rice protein powders are popular plant-based options that provide high-quality protein for those on vegan or vegetarian diets. They’re generally easier to digest and can contain additional nutrients like fiber. Pea and soy are complete proteins, meaning they contain all essential amino acids, making them comparable to animal proteins in supporting muscle health.
Animal-Based Proteins: Whey and casein are the most common animal-based proteins and are derived from milk. Whey, in particular, is rich in branched-chain amino acids (BCAAs), which play a crucial role in muscle synthesis. Casein, which digests slowly, provides a steady release of amino acids, making it ideal for sustained nourishment, such as overnight muscle repair.

Both types of protein powders can effectively support health and fitness goals, so the choice based protein powder, ultimately depends on individual dietary needs, tolerance, and preferences.

How Protein Powder Supports Immunity and Recovery

Protein plays an essential role in immune health and recovery. As a key component of antibodies and immune cells, protein supports the immune system by enabling the production of antibodies that help fend off infections. This is especially important for athletes and those recovering from illness or injury, as their bodies require more protein for repair and recovery.

Antibody Production: Antibodies, which help fight infections, are composed of protein. When the body faces a pathogen, it relies on sufficient protein intake to produce the antibodies needed for defense.
Tissue Repair and Recovery: Protein is crucial in tissue repair, particularly after muscle strain from exercise or injury. Athletes who undergo repeated muscle stress benefit from the amino acids in protein powder to aid in muscle recovery and reduce soreness.
Reducing Inflammation: Protein intake can help manage inflammation, which is part of the immune response. Some protein powders, especially those enriched with branched-chain amino acids (BCAAs), support faster healing and reduced recovery time after exercise.

PRE OR POST? SHOULD YOU HAVE A PROTEIN SHAKE BEFORE OR AFTER EXERCISE?

Environmental Impact of Protein Production

The environmental footprint of protein powders varies significantly depending on their source. Choosing sustainable options for other protein powders can help reduce environmental impact while meeting protein needs.

Plant-Based Proteins: Plant proteins like pea, hemp, and rice generally have a lower environmental footprint than animal-based sources. They require fewer resources, such as water and land, to produce. Additionally, many plant-based protein brands emphasize eco-friendly packaging, making them a sustainable choice.
Animal-Based Proteins: Whey and casein are byproducts of dairy, and while they are efficient protein sources, dairy farming can be resource-intensive. Some brands now source their whey from farms that practice sustainable agriculture, reducing the environmental impact.
Eco-Friendly Packaging: Some protein brands use biodegradable or recyclable packaging to minimize waste. Look for brands that prioritize sustainable materials and packaging to further reduce your environmental impact.

By choosing protein powders from brands committed to sustainability, consumers can make a positive environmental impact while meeting their nutritional needs.

Allergen Considerations in Protein Powders

For individuals with food allergies, selecting a protein powder requires careful attention to ingredient labels and allergen warnings. Here’s how to find safe options:

Common Allergens in Protein Powders: Many protein powders contain common allergens like dairy (whey and casein), soy, and gluten. Look for protein powders explicitly labeled as “free from” specific allergens to reduce the risk of allergic reactions.
Hypoallergenic Options: Pea protein, brown rice protein, and hemp protein are hypoallergenic choices that avoid major allergens like dairy and soy. These plant-based proteins offer a safe alternative for those with sensitive dietary needs.
Allergen Labeling and Certifications: Look for certifications such as "Certified Gluten-Free" or “Free from Major Allergens.” Brands often indicate on the packaging if their product is free from specific allergens, and third-party certifications add an extra layer of trust.

Reading labels carefully and choosing hypoallergenic options allows individuals with allergies to enjoy their protein shakes and powders safely.

DIY Protein Powder Blends at Home

Creating your own vegan protein powder here at home offers complete control over ingredients, catering to specific nutritional needs or allergen considerations. Here are some ideas for homemade protein powder blends:

Nuts and Seeds: Use ingredients like almonds, sunflower seeds, and chia seeds as protein sources. They not only provide protein but also add healthy fats and fiber.
Oats and Grains: Oats are a versatile, protein-rich option that can be ground into powder. They are gluten-free if certified and pair well with other ingredients in homemade blends.
Protein-Rich Flavors: Add natural flavor enhancers like cocoa powder, cinnamon, or vanilla bean for taste without artificial additives. For a nutrient boost, try powdered greens or dried fruit powders.

Simply grind these ingredients in a high-powered blender or food processor until they reach a fine powder consistency. Store the homemade blend in an airtight container and use it in smoothies or recipes.

READY TO BLEND SMOOTHIES

DIY protein powders are customizable and affordable and ensure complete protein so you know exactly what’s in your supplement.

The Role of Protein Powder in Specialized Diets (Keto, Paleo, etc.)

Protein powders can be a versatile addition to various dietary plans, but not all types best protein powders fit every diet. Here’s how to find compatible options for some specialized diets:

Keto: Keto-friendly protein powders should be low in carbohydrates and high in fat and protein. Whey protein isolate or collagen protein powder are often keto-approved, as they have minimal carbs. Some keto protein powders also add MCT oil or other fats to help meet the high-fat requirement.
Paleo: For paleo diets, look for protein powders free of grains, legumes, and dairy. Options like egg white protein, beef protein isolate, and certain plant proteins without additives align with paleo principles.
Low-Carb: Many people on low-carb diets prioritize protein powders with minimal or no carbohydrates. Whey protein isolate is a good choice due to its high protein concentration and low carb content.

Protein powders tailored to these diets allow individuals to supplement their protein intake without disrupting their nutritional goals.

Protein Powders for Different Age Groups

Protein needs vary significantly across age groups due to differences in metabolism, muscle development, and overall health goals. Here’s how protein powders can be beneficial across different life stages:

Children and Adolescents: Protein is essential for growth and development in children and teens. While whole foods are preferred, some active teens may benefit from additional protein. Look for powders that are free from additives, artificial sweeteners, and excess sugars. Consulting with a healthcare provider before introducing protein powder is recommended.
Adults: Adults have varying protein needs based on activity level and health goals. For active adults or those focusing on muscle growth, a protein powder supplement can support muscle repair and recovery. Both whey and plant-based proteins are excellent options depending on dietary preferences.
Seniors: As people age, they tend to lose muscle mass, which can affect mobility and overall health. Protein powders, especially those with added leucine (an amino acid important for muscle synthesis), can help maintain muscle mass. Seniors may benefit from easily digestible options like whey protein isolate or hydrolyzed collagen, which are gentle on the stomach.

Protein Powder and Digestive Health

Digestive health is an important consideration when choosing a protein powder, as some types can cause bloating or discomfort. Here’s a look at options that can be easier on the gut:

Probiotics and Digestive Enzymes: Some protein powders include probiotics (beneficial bacteria) or digestive enzymes, which can support gut health and help break down the protein more efficiently. Probiotic-enhanced powders can aid in maintaining a healthy microbiome, while digestive enzymes like papain and bromelain assist in protein digestion.
Easily Digestible Options: Whey protein isolate and hydrolyzed proteins are processed to remove lactose and make them easier to digest, reducing the risk of bloating for those with lactose sensitivity. Plant-based options like pea protein are also gentle on the stomach and suitable for people with dairy or soy allergies.
Fiber Content: Plant-based protein powders may include added fiber, which supports digestive health and regularity. However, for those with sensitive digestion, high-fiber options may need to be limited or balanced with other low-fiber foods.

Financial Considerations: Cost per Serving and Value

The cost of protein powder can vary widely, but understanding cost of protein per serving and value can help you make informed decisions:

Cost per Serving: Protein powders come in a range of prices, often based on the source (animal-based vs. plant-based) and processing methods (e.g., isolate vs. concentrate). Whey protein concentrate tends to be more affordable, while plant-based and hydrolyzed proteins are typically more expensive per serving.
Buying in Bulk: Buying larger containers of protein powder can reduce the cost per serving, offering better value. However, it’s essential to choose a protein powder you enjoy and can use consistently to avoid waste.
Comparing Nutritional Value: Look beyond price alone to consider protein content per serving and additional ingredients like vitamins or digestive aids. Some higher-priced protein powders offer added nutritional benefits that may provide more value for specific dietary needs.

Exploring the Science Behind Protein Synthesis

Protein synthesis is the body’s process of building and repairing muscle tissues, and certain protein powders can support this process effectively:

Muscle Repair and Growth: After exercise, the body enters a recovery phase where muscle fibers repair and grow. Protein provides the amino acids necessary for this repair, particularly essential amino acids like leucine, which stimulates muscle protein synthesis.
Whey and Post-Workout Recovery: Whey protein, rich in branched-chain amino acids (BCAAs), is quickly absorbed and ideal for post-workout recovery, as it supplies the muscles with amino acids when they are most receptive to repair. This rapid delivery can enhance muscle growth and reduce soreness.
Plant Proteins and Muscle Synthesis: Although plant proteins generally have a different amino acid profile than animal proteins, blending sources like pea and rice protein can provide a complete range of amino acids. For those on plant-based diets, these blends support muscle synthesis almost as effectively as whey.

Protein Powder Myths and Misconceptions

There are numerous myths about protein powders, which can sometimes discourage people from using them effectively. Here are a few misconceptions debunked:

“Protein Powder Is Only for Bodybuilders”: While protein powders are popular among bodybuilders, they’re beneficial for anyone with increased protein needs, such as active individuals, seniors, or those with dietary restrictions. Protein powders are versatile supplements that can support general health as well as fitness goals.
“Plant Proteins Are Incomplete”: While it’s true that some single plant proteins lack certain essential amino acids, many plant-based powders combine multiple sources (like pea and rice) to create a complete amino acid profile. Blended plant-based proteins can be just as effective as animal-based options.
“Too Much Protein Is Harmful”: For most healthy individuals, higher protein intake is generally safe and beneficial, particularly for those engaged in regular physical activity. However, protein needs vary, and it’s essential to adjust intake according to individual requirements. Consulting a healthcare professional can provide guidance for safe protein intake levels.

By understanding these insights, consumers can make more informed choices and benefit from protein powders across various stages of life, health goals, and dietary preferences.

Conclusion

Finding protein powders that are good for you doesn’t have to be overwhelming. By focusing on a protein blend that suits your dietary needs—whether a plant-based protein powder or a whey option—checking for clean ingredients with minimal additives and seeking third-party testing certifications, you can confidently select a product that supports your health and wellness goals.

Remember, protein powders are meant to supplement a balanced diet and active lifestyle. They offer a convenient way to ensure you’re getting essential amino acids for muscle recovery, sustained energy, and overall vitality. Consulting a healthcare professional before starting any new supplement is a smart step to ensure it aligns with your specific health needs and goals. With a thoughtful approach, protein powder can be a valuable addition to your daily routine, complementing your journey to better health.