Choosing the Right Protein Powder: Key Factors to Consider

Key Takeaways

• Protein powders can offer an effective way to optimize protein intake when whole foods alone are insufficient. 
• The best type of protein powder for you will depend on your individual goals (ex., muscle building, weight loss, longevity, etc.).
• Brands that provide transparency into the source of the protein and the testing performed are the best choice.

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Consuming adequate protein is essential for maintaining a healthy body weight, building muscle, and supporting your immune system. While eating protein from whole food sources like grass-fed meat, pasture-raised chicken and eggs, wild-caught fish, and organic legumes should be the first choice, it’s not always practical.  Our modern, busy schedules often prevent us from cooking and sitting down to eat three meals a day, and that’s where protein powder comes in. Protein powder offers a quick and efficient solution for meal replacement. The right protein powder can give you all the amino acids you need to satisfy your hunger and support muscle recovery. 

Anyone who has walked down the protein powder aisle at a health food store knows there are endless options. So how do you choose the right protein powder for you? In this article, we’ll break down the different types of protein powders and added ingredients to look for and stay away from. 

Understanding Different Protein Sources

The quality of a protein powder matters, and it starts with the source. Below are the most popular types of protein powder:

Whey Protein

Whey protein is the most popular (and typically most cost-effective) protein on the market today. It is extracted from milk and contains lactose, so those sensitive to dairy may want to avoid this specific protein powder. Whey protein is water soluble and is digested quickly, allowing amino acids to be readily available soon after consumption.¹ Compared to other protein powders, whey contains more branched-chain amino acids (BCAA), stimulating muscle protein synthesis.²

Whey Protein Isolate

Whey isolate goes through an additional filtration process that produces a more purified product that is high in protein, has fewer carbs, has little to no lactose, and is lower in calories.

Casein Protein

Casein is also derived from milk. Casein is referred to as a slow protein because it is digested and absorbed at a slower rate than whey. This allows amino acids to be sustained in the bloodstream for a longer period of time.¹  

Egg Protein

This type of protein is made from egg whites. Although it’s less common, egg white protein is an excellent source of all the essential amino acids.

Plant-Based Proteins

Plant-based protein powders (vegan protein powders) are growing in popularity and are widely available. Plant-based protein sources are typically lower in the amino acids leucine and lysine compared to animal-derived proteins, yet they have still been shown to be very effective in supporting muscle protein synthesis.³ Plant-based proteins typically come from the following sources:

• Pea Protein-
• Soy Protein
• Brown Rice

Collagen Protein

Collagen is derived from the skin, bone, and cartilage of cows, chickens, and fish. It is not considered a complete protein because it lacks the amino acid tryptophan. However, collagen is more easily absorbed than other proteins and has been shown to support skin and bone health. 

Key Ingredients to Look For

Protein powders aren’t cheap, so here are our top tips to make sure you’re getting the highest quality product in your next shake:

1. Grass-fed (or finished), pasture-raised, or wild-caught: For animal-based protein powders, the quality of the animal’s diet will impact the quality of the protein content. These designations indicate the animal had a natural diet, which makes them a better protein source for you.
2. Organic: For plant-based proteins, make sure you’re selecting organic options to avoid pesticides. This is especially important for soy-based products.
3. Prebiotics and Probiotics: Some brands include fiber that functions as a prebiotic, or they include various strains of probiotics. Both are beneficial for gut health and save you fewer ingredients when making your post-workout smoothie. 
4. Third-Party Tested: Protein powders (especially plant-based powders) can be contaminated with heavy metals and other toxins. Look for brands that are transparent about the quality of their product and perform additional testing. 

Ingredients and Additives to Avoid

Below are ingredients to avoid when it comes to protein powders:

Artificial Flavors or Artificial Sweeteners

These chemicals can not only damage your gut microbiome but can also increase your cravings for sweets. 

Excessive Added Sugars

It will be hard to achieve your health and weight loss goals by drinking protein shakes with extra sugar. Opt for powders with a small amount of natural sugar (less than 2g per serving) or natural sweeteners like monkfruit or allulose. 

Sugar Alcohols

For most people, small amounts of sugar alcohols (xylitol, mannitol, maltitol, erythritol) aren’t a problem, but they have been linked to right rates of gastrointestinal distress and IBS.⁴

Too Many or Unrecognizable Ingredients

The ingredients in your protein powder should be simple and straightforward. If you see a long list of additives you can’t pronounce or identify, chances are it is not a high-quality product. 

Practical Tips for Selecting a High-Quality Protein Powder

Finding a high-quality protein powder goes beyond just checking the label. Consider the below tips to ensure you're getting the best product for your health.

1. Do your research: Health and wellness brands are emerging, so be skeptical of social media ads for new protein powders. If you haven’t heard of a brand before, check its website, review the ingredients, and see if it has been third-party tested.
2. Try different flavors: Protein powders can taste very different, so if you don’t like one brand’s chocolate fudge flavor, don’t be afraid to try another company’s version of chocolate. Likewise, you may hate one brand’s peanut butter flavor but love their vanilla protein powder. When all else fails, unflavored collagen mixes well with just about anything.
3. Switch to supplements: If you don’t have time to make smoothies in the morning, protein supplements may better meet your protein needs. The same rules apply to dietary supplement ingredients—check to ensure you’re getting a high-quality product.

Aligning Protein Powder with Your Health Goals

Choosing the right protein powder depends on your specific health goals. Whether you’re aiming for muscle growth, improved recovery, or overall wellness, different protein types and formulations can support your needs. Below are some suggestions on protein powder options depending on your ultimate goal.

Muscle Growth

Animal-derived protein powders like whey and egg have great bioavailability and have been shown to maximally stimulate muscle protein synthesis when combined with a regular exercise routine.⁵ If putting on more muscle is your goal, one of these protein powders may be the way to go. 

Longevity

Plant proteins contain little to no methionine. Diets low in methionine have been shown to reduce oxidative stress, improve metabolic health, and increase longevity.⁶ Plant protein powders may be your best option if your goal is to increase your overall health and lifespan. 

The Bottom Line

Protein powders can offer an effective way to optimize protein intake when whole foods alone are insufficient.  The best protein powder for you will depend on your individual goals (ex., muscle building, weight loss, longevity, etc.). Review the ingredients carefully. Look for brands that have been third-party tested, and avoid products with artificial flavors and too many additives. 

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