10 best protein powders for every goal, according to experts

If you’re exploring the protein powder aisle for the first time — especially to hit those New Year’s health and fitness goals — the hundreds of tubs and formulas lining grocery shelves can definitely be overwhelming.

Aside from being a quick and easy way to up your protein intake, some of the best protein powders can make a world of difference to your health.

“We all need to consume adequate protein,” Julie Garden-Robinson, PhD, RD, LRD, professor and food and nutrition specialist at North Dakota State University, told the New York Post. “Adequate protein helps us fight infection, provides energy, helps wounds heal and helps maintain or build our muscle mass.”

That said, it’s important to talk to your doctor to discuss protein powder options as well — aside from reading our expert-explained tips and suggestions.

“If you are already consuming enough dietary protein, supplementing with additional protein powder is likely frivolous,” Sidney Abou Sawan, PhD, MSc, CSCS, a postdoctoral fellow at McMaster University investigating muscle protein synthesis in response to plant-based protein blends, told The Post. “The amount of protein suggested to maximize muscle growth when lifting weights is about 1.6 g/kg/d.”

To kickstart the New Year on a healthful high, we researched, fact-checked labels and asked experts to explain everything worth knowing about protein powders. Whether you want to build some muscle mass or counteract a nutrient deficiency, we pulled the best, lab-approved and highly-rated picks to choose from.

Ahead, find the scoop — pun totally intended — to all your burning questions about protein powders, as answered by a team of experts.

What are the benefits of taking protein powder?

“Dietary protein is made up of amino acids which are ‘building blocks’ that are needed to support the maintenance of body proteins,” Dr. Abou Sawan said. “Protein powder is an easy way to consume protein — put a scoop in a shaker cup, add your choice of dilutant – shake and consume. However, not all dietary protein is made ‘equal.’”

What’s more, certain demographics may require additional protein. When talking with Dr. Garden-Robinson, she explained “some people need more protein, including those who may be recovering from surgery, illness, have serious burns or those who are not able to meet their needs due to loss of appetite.”

Often, older adults do not consume enough protein, she explained, and they could face loss of muscle mass as a result. So, in these cases, “supplemental protein as food or protein added to foods could be valuable.”

Is whey protein powder “better” for you?

“Whey protein is considered the ‘gold standard’ to maintain body proteins (muscle, skin,
bone),” Dr. Abou Sawan said. “When isolated from milk, whey protein contains all nine essential amino acids (which, as mentioned, are the ‘building blocks’ that are needed to support the maintenance of body proteins).”

Whey protein is also rapidly digested and absorbed allowing more amino acid ‘building blocks’ to be incorporated and synthesized into new muscle, she adds.

For all things whey protein-related, Dr. Abou Sawan has critical expertise on the subject, especially after publishing his 2017 double-blind crossover study on how whey protein supplementation enhances whole-body protein metabolism and performance recovery after resistance exercise.

1. Myprotein Impact Whey Protein Blend (Vanilla), $29, original price: $33

This whey protein powder received an “A” score on Labdoor, meaning the contents found within its nutrition label are ranked exceedingly accurate. It’s also gluten-free and vegetarian.

2. Muscle Feast Hormone-Free Grass Fed Whey Isolate, $51

This whey protein powder also received an “A” score on Labdoor, it’s keto-friendly, low-carb and low-calorie, which is especially fitting for those who are watching their macros.

3. Optimum Nutrition Gold Standard 100% Whey Protein Powder, $65 to $78

Though this specific formulation hasn’t been tested by Labdoor quite yet, the brand holds an “A” rank and is a No. 1 bestseller on Amazon. Plus, it does the job of upping your intake.

What’s the best protein powder to build muscle?

“The leucine content of protein is something to consider,” Dr. Abou Sawan said. “You can do this by seeing if the amino acid composition of your protein of interest is available.”

He notes around 2 grams of leucine per serving is thought to be sufficient to activate muscle protein synthesis. “Alternatively, consuming a protein blend (i.e. whey, casein, soy) has been shown to be as effective as consuming whey alone on stimulating muscle protein synthesis provided the leucine content is equivalent (i.e. about 15%
greater consumption of the protein blend),” Dr. Abou Sawan said.

1. Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder, $74, original price: $92

With a Grade A ranking on Labdoor, Optimum Nutrition’s Casein Protein Powder is, as Dr. Abou Sawan notes, “just as effective” as consuming whey protein. Plus, it contains 24 grams of protein and branched-chain amino acids (BCAA), which may contain leucine.

However, be sure to check with a professional if this supplement is right for you.

2. Muscle Milk Gainer Protein Powder (Vanilla), $44 to $50

Though not yet lab-tested, Muscle Milk is one of the best protein powders for building muscle, per our experts. It contains all nine amino acids, including leucine, so you’re sure to attain the recommended intake of 2 grams per serving.

Plus, it’s also available in a chocolate flavor.

What’s the best protein powder to lose weight?

“Look for the amount of protein in the portion (or scoop) described on the nutrition facts label,” Dr. Garden-Robinson recommends. “Eating protein, in general, can help you feel full.” Be sure the product has no or low added sugar, too, she adds.

Remember that protein has calories and when consumed in excess of your needs, you could actually gain weight, per Dr. Garden-Robinson.

“Intuitively, if you are consuming a high-protein diet, you will be consuming
more leucine, all of which will provide ample amounts of essential amino acids to retain lean body mass,” Dr. Abou Sawan adds.

1. MuscleTech Protein Powder for Weight Loss, $62

As a great lean protein, MuscleTech’s powder only contains 2 grams of sugar, which is ideal for losing weight, per our experts. And, it’s available in chocolate fudge brownie and French vanilla swirl flavors.

What should I look for in a protein powder if I’m diabetic?

“With a medical condition such as diabetes, consult with your healthcare provider before
changing your diet,” Dr. Garden-Robinson said. “Remember that some protein powders are sweetened, so the sugar or other sweetener could raise your blood sugar. Others are high in fats that are not heart-healthy.”

Dr. Abou Sawan assures that protein powders “are generally very low in carbohydrates and would minimize rises in blood glucose.” Though, be sure to speak with your doctor before protein supplementation if you’re diabetic.

1. Garden of Life Raw Organic Unflavored Protein Powder, $34

What’s great about Garden of Life’s protein powder is that it contains no sugar and no stevia — a solid option for diabetics while still containing 22 grams of protein.

What are the best protein powder ingredients to look for on a label?

Dr. Garden-Robinson outlines a cheat sheet of what to look for on a protein powder nutrition label:

• An ingredient statement that is simple (or “clean” as some say): This means the label doesn’t include a lot of artificial colors, flavors or added sweeteners. Even natural sugars such as honey count as “sugars” on the nutrition label, although honey has some trace minerals.

• Calories per serving (or scoop): Check out whether the product has saturated fat or trans fat, which you want to limit or minimize in your diet. Remember that adding extra calories to your diet from any source could promote weight gain. Many protein powders have up to 25 grams of protein per serving, which is about 100 calories. An extra 100 calories per day could result in a 10-pound weight gain in a year.

• Allergies or intolerances you have to particular foods: People with wheat allergies, for example, should avoid wheat-based ingredients, while those with dairy allergies or intolerances should avoid milk-based protein products (casein or whey).

What ingredients should I look for in a vegan protein powder?

From wheat to rice to pea to pumpkin protein, many plant-based protein powders are available.

Interestingly, Dr. Garden-Robinson recommends reading the nutrition label and the ingredient statement. “Remember that vegetable-based protein powders may not provide the full complement of essential amino acids unless they are blends of complementary proteins,” she adds.

According to Dr. Garden-Robinson, look for a blend of plant-based ingredients listed on the label. Some plant protein sources are naturally higher in micronutrients such as vitamins and minerals.

1. Aloha Plant-Based Protein Powder, $28 to $30

As a plant-based protein free of dairy, soy and stevia, this chocolate-flavored protein contains all essential amino acids, too, so you can restore your muscles post-workout.

Not to mention, this brand boasts a clean ingredient profile while being an impressive source of iron.

2. Orgain Organic Plant-Based Protein Powder, $30

Orgain’s Organic Plant-Based Protein Powder is a No. 1 bestseller on Amazon and, since it contains no sugar, it’s also a great option for diabetics and those looking to lose weight.

3. Vega Sport Premium Protein Powder (Vanilla), $36 to $40

Containing all nine essential amino acids, this vegan protein powder is especially great for those who are looking to build muscle, thanks to its leucine content from those EAAs — according to our experts.

How often should protein powder be consumed?

“Protein powders are a ‘supplement’ and not a ‘food,’ so there isn’t a specific nutritional
recommendation to consume the protein powders,” Dr. Garden-Robinson explains. “If you can’t meet your nutrition needs due to some underlying conditions, protein powders
could help meet the goals.”

When selecting a protein supplement, she recommends referring to the Recommended Daily Amount (RDA) on the label and following those recommendations. “Consuming extra calories through protein can promote weight gain,” she adds.

Does how much protein powder consumed depend on body weight?

“The usual recommendation is 0.8 grams per kilogram body weight (one kilogram is 2.2
pounds.),” Dr. Garden-Robinson said. “According to some nutrition experts, people over age 50 often need close to double the RDA (1.5 grams per kilogram body weight) to avoid muscle loss.”

But, there isn’t a hard science to this. “If you want to lose or gain weight, you would adjust your calorie intake accordingly. That’s where working with a professional is especially valuable.”

Should protein powder be consumed before or after working out?

“A common edict in the exercise field is to consume protein immediately after an exercise bout to facilitate muscular repair and remodeling, in hopes to enhance post-exercise strength-and hypertrophy-gains,” Dr. Abou Sawan said. “However, this edict is not supported by scientific evidence as consuming protein in and around the post-exercise period has not been shown to appreciably increase muscle mass.”

So, he classified this as “good news” because your workout wasn’t a waste if you didn’t consume protein immediately after your workout.

But, a good rule of thumb to follow, per Dr. Garden-Robinson, is, when in doubt, consume protein powder within an hour after working out. “That’s when your muscles are recovering from working out,” she said.

How do I check if a protein powder is “clean” or “safe”?

It’s important to note that protein powder isn’t regulated by the FDA, though third-party companies often test the viability of certain protein powders to determine the accuracy of the labels.

Some of these firms include Labdoor and Clean Label Project, both of which we referenced for this article.

Our experts

Below, find backgrounds on our two experts and their strong resume on protein:

• Julie Garden-Robinson, PHD, RD, LRD: A professor and food and nutrition specialist at North Dakota State University whose background is in food science and nutrition. She works to develop materials and perform outreach that reaches children and adults of all ages. She has also written about protein powders and has done research/outreach about various protein sources including plant and animal foods.

• Sidney Abou Sawan, PhD, MSc, CSCS: A protein researcher who completed his PhD and MSc at the University of Toronto within the Department of Exercise Sciences and specialized in skeletal muscle protein metabolism. Herein, he focused on the mechanisms underpinning muscle protein synthesis in response to protein ingestion and exercise. He’s currently a Postdoctoral Fellow at McMaster University investigating muscle protein synthesis in response to plant-based protein blends.

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