While few, if any, amateur athletes need protein powder to support their exercise regime, it can be a highly convenient way to ensure you have all the fuel required to repair and build muscle after a workout.
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You might assume that all protein powders do the same job, but that’s not the case. Coach spoke to Dr. Daniel Fenton, clinical director and GP at London Doctors Clinic, and Lily Chapman, a performance coach and nutritionist at digital coaching site P3RFORM, about the differences between protein powders, how much price matters, and whether they contain ingredients you should be wary of. I then assessed the best protein powders available using Fenton and Chapman’s criteria and tasted them too, so you have a better idea of what you’re buying.
Fenton’s in-depth advice is below, but here’s his takeaway: “I suggest you choose a low-fat, low-carbohydrate, high-protein powder. While you require all three to aid muscle development, balance is key.”
The good news is those three qualities describe the majority of the supplements in our selection of the best protein powders below.
The Quick List
In a hurry to know which protein powders are best? I’ve listed the top-scoring products in various categories here. Click on the link to jump to the full review with specifications and tasting notes further down the page.
How I Choose The Best Protein Powders
You can trust Coach. We provide honest reviews and recommendations based on in-depth knowledge and real-world experience. Find out more about how we review and recommend products.
Protein powders have been a staple part of my training plans for the last decade, topping up my tank to help me hit my daily protein quota (usually over 2g per kg of bodyweight, depending on my goals). During that time, I’ve tried a wide variety of supplements, and that number has increased since becoming Coach’s chief protein powder tester. So if you’re after a tasty shake, I’m your guy.
My laptop houses a spreadsheet filled with scores and notes for every protein powder I’ve tested. Each one is rated for its nutritional offering and affordability, as well as its taste, texture, and mixability.
To save you from adding an unnecessary spreadsheet into your life, I’ve summarized this information below in a more digestible format, including reasons to buy, reasons to avoid, and my final verdict on each one.
The Best Protein Powders
I’ve tried many protein powders of various types, but the most common and popular type is whey protein, which is primarily what we’ll cover here, with a couple of exceptions including slower-releasing casein protein (see the section on types of protein powder).
For more about the benefits of casein, check our guide to the best casein protein powders. If you prefer a plant-powered protein pick-me-up, our roundup of the best vegan protein powders has a wide range of tried-and-tested options.
Best Overall
1. Optimum Nutrition Gold Standard 100% Whey
The best protein powder
Specifications
Flavors:
13, including cookies and cream, and double rich chocolate
Serving size:
30g-32g, depending on flavor
Calories:
113-116
Protein per serving:
24g
Carbs per serving:
1.6g-1.8g
Reasons to buy
+
Mixes quickly to create a thick shake
+
Great taste with a wide range of flavors
+
Relatively high protein per serving
Reasons to avoid
-
Fairly average calorie content
It’s bold to call your product “gold standard,” but in this case, it’s not unwarranted. It’s reasonably priced, with a generous serving of protein, under 2g of carbs, and 116 calories per 31g serving. With 29 servings in each standard 908g tub, you won’t need to replace it often, and there are plenty of flavors to choose from.
Taste test: Double rich chocolateThis shake marked a notable step up from other similarly priced options I’ve tried, surpassing its rivals in taste and texture. The double rich chocolate flavor is more decadent than a supplement should be, and the powder mixed well too. A couple of shakes produced a smooth, thick milkshake-like drink that masked the fact it was mixed with water. Despite this, it didn’t feel as heavy in my stomach as other protein powders I’ve tried.
Best Value
2. Bulk Pure Whey Protein
Best whey protein powder for most people
Specifications
Flavors:
20, including birthday cake, tiramisu, rocky road, and pistachio ice-cream
Serving size:
30g
Calories:
114 (chocolate)
Protein per serving:
22g
Carbs per serving:
1.2g
Reasons to buy
+
Good value
+
Variety of interesting flavors
+
Regular discounts reduce the price per serving
Reasons to avoid
-
Inferior type of whey used
-
Need to buy in bulk to get the best deal
Bulk is used by heavyweight boxer Anthony Joshua, and if it’s good enough for AJ, there’s a high chance it’s good enough for you. With the variety of flavors available (including eight different chocolates), your taste buds are sure to be satisfied. Each serving packs a punch of 22g of protein, while the inclusion of 5g of branched-chain amino acids (BCAA) per serving is a nice touch at this price.
Taste test: ChocolateIt says a lot about a protein powder if it tastes good with plain water. The chocolate Pure Whey Protein didn’t take too much shaking to become silky smooth, and the result was a flavorful blend. Although there are powders out there that taste more like a real milkshake, the final result was quite drinkable.
Best Clear Whey
3. Healthspan Elite All Blacks Clear Whey Protein Isolate
Best tasting clear whey protein powder
Specifications
Flavors:
Zesty lemon, orange, and mango
Serving size:
25g
Calories:
85
Protein per serving:
21g
Carbs per serving:
0.4g
Reasons to buy
+
Tasty and refreshing
+
Easy protein hit with minimal carbs and sugars
+
5.3g BCAAs per serving
Reasons to avoid
-
Expensive
-
Only two flavor options
Clear whey is great in principle, offering a drinkable protein top-up without the heavy creaminess of standard whey shakes. This supplement is one of the winners, balancing great taste with a nutritional profile we can support—plenty of protein without unwanted sugars and carbs.
Taste test: Orange and mangoI was impressed with both flavors, but the orange and mango option slightly edged this contest. It took a little more shaking than other clear powders I’ve used, but after this, the consistency was smooth, and the taste was indistinguishable from a refreshing fruit drink, extra impressive given the decent 21g of protein per serving.
Best For Muscle Gain
4. Innermost The Strong Protein
Best protein powder for those lifting heavy
Specifications
Flavors:
Smooth chocolate, creamy vanilla, summer strawberry
Serving size:
40g
Calories:
147
Protein per serving:
34g
Carbs per serving:
2g
Reasons to buy
+
High protein content
+
3g of creatine per serving
+
Glutamine for recovery
Reasons to avoid
-
Thin texture
-
Only 13 servings per bag
All protein powders offer at least a decent protein content; that comes with the territory. But Innermost always strives to give a little more. In addition to a generous 34g of protein, each serving supplies 3g of power-boosting creatine and 5g of glutamine, linked to reduced muscle soreness.
Taste test: Creamy vanillaI tested all four protein powders in Innermost’s range, and the Strong Protein was a clear winner. I appreciated the combination of creatine, glutamine, and a higher-than-average amount of protein, and was surprised to find the creamy vanilla flavor beat my default chocolate option in taste. It blended immediately and tasted excellent. The texture was a little thin, but mixing it with milk might remedy this.
Best For Weight Loss
5. Protein Works Clear Diet Whey Protein
Best weight loss protein powder
Specifications
Flavors:
Blue raspberry, orange and mango, sour cherry and apple, watermelon breeze
Serving size:
25g
Calories:
86
Protein per serving:
20g
Carbs per serving:
0.5g
Reasons to buy
+
Low in calories, carbs, and sugar
+
Hydrolyzed whey protein for easy digestion
+
Refreshing taste
Reasons to avoid
-
Expensive
This is Protein Works’ premier clear diet whey, with just 86 calories per serving and less than a gram of carbs and sugar. It also packs 20g of hydrolyzed whey protein isolate for faster absorption and easier digestion—good news if you’re sensitive to lactose and struggle to find a protein powder that works for you.
Taste test: Blue raspberryUnlike other clear powders I’ve tried, this shake didn’t froth up uncontrollably or leave my shaker in need of a deep clean. Instead, it mixed immaculately with minimal shaking to make a light, refreshing drink. I liked the flavor too. I expected the blue raspberry to echo the sickening sweetness of candy from my childhood, but the flavor was surprisingly understated and enjoyable.
Best For Before Bed
5. Foodspring x Davina McCall Protein + Relax
Best pre-bed protein powder
Specifications
Flavors:
Honey and spices
Serving size:
30g
Calories:
108
Protein per serving:
22g
Carbs per serving:
4.2g
Reasons to buy
+
Unique flavor
+
Includes ashwagandha for a calming effect
+
Contains casein protein
Reasons to avoid
-
Taste won’t be for everyone
-
Lower protein content than others
Released alongside a cocoa-flavored Protein + Focus drink, this supplement aims to provide more than just a 22g helping of protein. The bulk of its protein comes from slow-absorbing casein, helping support muscle recovery and growth overnight if you drink it before bed. It’s also enriched with many vitamins including B12, B6, vitamins C and D, zinc, magnesium, calcium, and iron, as well as the supplement of the moment, ashwagandha, which may boost strength, muscle growth, and have a calming effect on the mind.
Taste test: Honey and spicesThis doesn’t taste like any other protein powder I’ve tried, especially if you heat it up (as Foodspring recommends). The honey and spices flavor is less stimulating than the artificial sweetness of rivals if you want a protein top-up before bed, and I found it far less dense than other casein drinks I’ve tried when looking to maximize overnight muscle growth.
Best Tasting
6. Dymatize Iso 100 Hydrolyzed
Best for people with a sweet tooth
Specifications
Flavors:
Fruity Pebbles, Pebbles birthday cake, gourmet chocolate, chocolate peanut butter, cocoa Pebbles, cookies and cream, Dunkin’ cappuccino, Dunkin’ mocha latte, fudge brownie, strawberry, gourmet vanilla
Serving size:
30g
Calories:
120
Protein per serving:
25g
Carbs per serving:
2g
Reasons to buy
+
Fun flavor options
+
A sweet treat
+
Creamy texture
Reasons to avoid
-
May be too sweet for some
Dymatize has partnered with the likes of Dunkin’ Donuts and Pebbles Cereal for its current crop of Iso100 flavors, making it a top choice for sweet-tooth enthusiasts. Each drink contains 25g of hydrolyzed whey protein for faster absorption and just 120 calories.
Taste test: Dunkin’ glazed donutDymatize’s new Dunkin’ Glazed Donut option surpassed Fruity Pebbles to become my favorite flavor. It has the brand’s customary sweetness, and I found it does an impressive job of recreating the taste of glazed sugar in liquid form. This flavor may be too rich for some, but if you’re looking to top up your protein intake and satisfy a sweet tooth, then this is an ideal solution.
Most Indulgent-tasting
7. Grenade Protein Powder
Most indulgent-tasting
Specifications
Flavors:
Fudged up, birthday cake, strawberries and cream
Serving size:
40g
Calories:
147
Protein per serving:
30g
Carbs per serving:
2g
Reasons to buy
+
Delicious
+
Thick, creamy texture
+
More protein than rivals
Reasons to avoid
-
Only 480g or 2kg bags available
-
Higher in calories than competitors
-
Only three flavor options
This Grenade shake boasts elevated protein (30g) and calorie (147) content, making it an attractive choice for those looking to bulk up. The main drawback I encountered was that there simply wasn’t enough; I tested a 480g pouch containing 12 servings, which left me scraping the bottom of the bag quickly. The other option is a 2kg, 50-serving bag, which may be too much if you just need a month’s worth.
Taste test: Fudged upGrenade does a better job than most at mimicking the thick, creamy texture of a genuine milkshake, even when I mixed it with water. Despite the larger (40g) serving size, there were no lumps after 10 seconds of shaking either. Add to this the fact that the fudge flavor tasted and smelled fantastic, and you’ve got yourself an impressive protein powder.
Best For Daily Use
8. Smart Protein Whey Complete
Best for daily use
Specifications
Flavors:
Chocolate, vanilla, vanilla and blueberry, strawberry, banana, raspberry ripple, unflavored
Serving size:
30g
Calories:
121
Protein per serving:
22.28g
Carbs per serving:
2.8g
Reasons to buy
+
Smooth texture
+
Available in 480g and 960g bags
+
Low in fat and carbs
Reasons to avoid
-
Not as thick as others
-
Less intense flavor
Smart Protein is a newcomer to the supplement game, and it does many things correctly. It’s made with whey concentrate, offering a clean hit of protein (an incredibly specific 22.28g per serving) with minimal calories, fat, and carbs.
Taste test: ChocolateThis powder delivered a smooth drink with minimal mixing time. The chocolate option isn’t as indulgent as rivals like Optimum Nutrition and Grenade, but that may suit some people. I found the less intense flavor easy to drink, making it a solid choice as a daily shake.
Best Chocolate Flavor
9. Hermosa Whey Protein Powder
Best-tasting chocolate protein powder
Specifications
Flavors:
Chocolate, vanilla
Serving size:
30g
Calories:
125 (chocolate)
Protein per serving:
21g
Carbs per serving:
4.5g
Reasons to buy
+
Relatively high in protein
+
Chocolate flavor is a treat
Reasons to avoid
-
Expensive
-
Not many servings per tub
If you’re a fan of upscale workout classes and have a membership at a boutique gym, then there’s a good chance you’ll love Hermosa. The protein shake aims at the Lululemon/Barry’s Bootcamp crowd, but it’s more than just a status symbol. The 21g of protein per serving is about average, but its flavor is worth the price alone. Although it’s slightly on the calorific side, you can forgive it when what you’re drinking tastes this good.
Taste test: ChocolateThe powder mixed well and had a smooth, enjoyable mouthfeel. Even with water, the shake tasted of chocolate rather than the synthetic profile that plagues some cheaper powders, and its richness would only be enhanced with milk.
More Great Protein Powders
10. Myprotein Clear Whey Isolate
Most refreshing protein shake
Specifications
Flavors:
15, including cranberry and raspberry, pineapple, watermelon, and orange mango
Serving size:
25g
Calories:
86
Protein per serving:
20g
Carbs per serving:
0.7g
Reasons to buy
+
Exceptionally low in calories
+
Orange mango flavor is a treat
Reasons to avoid
-
Expensive at RRP for a Myprotein product
Myprotein is known for producing great nutrition supplements that don’t cost the earth. Its Clear Whey Isolate is slightly pricy when purchased at RRP, but as with most Myprotein purchases, it will often be discounted, providing a cost-effective way to obtain your protein. Clear Whey Isolate has a high level of protein per serving (20g) without the calories commonly found in whey powders. It also lacks a milky taste or texture, which can be an advantage if you’re put off by the normal protein shake profile.
Taste test: Orange mangoThe orange mango Clear Whey Isolate had the appearance and mouth feel much more like an energy drink compared to standard whey protein, making it a refreshing way to refuel that was easy to consume. The orange mango flavor mixed seamlessly and didn’t taste like E numbers and additives.
11. Foodspring Whey Protein
Best all-natural whey
Specifications
Flavors:
Vanilla, strawberry, chocolate, coconut crisp, cookies and cream
Serving size:
30g
Calories:
115
Protein per serving:
24g
Carbs per serving:
1.7g
Reasons to buy
+
High in protein
+
All natural
+
Great for baking and porridge
+
Low in carbs, calories, and fat
Reasons to avoid
-
No scoop
-
Only available in a 750g tub
Foodspring tubs look better than most protein powders on the shelf, and their contents taste better than the majority of competitors too. The authentic flavors don’t come from heaps of hidden sugar. Sugar is replaced with a purified extract of stevia, helping to keep the calorie count down. As a result, the nutrient breakdown is dominated by its 24g protein offering.
Taste test: Cookies and creamEvery shake I’ve tried from the Foodspring range has been delicious, but the cookies and cream flavor is a cut above the rest. The taste isn’t much different from the Oreo doppelganger on the front of the tub, balancing the essence of the biscuit with a creaminess from the filling. The powder also tastes great in porridge or overnight oats and didn’t leave me feeling too heavy like other protein supplements.
12. The Protein Works Whey Protein 360 Extreme
Best for flavor
Specifications
Flavors:
Chocolate coconut party, chocolate silk, cookies and cream, French vanilla, millionaire’s shortbread, salted caramel bandit, speculoos biscuit heaven, strawberries and cream, white choc raspberry swirl, banana milkshake, banoffee deluxe, blueberry cheesecake riot, choc hazelnut heaven, choc mint brownie
Serving size:
35g
Calories:
130
Protein per serving:
25g
Carbs per serving:
5.6g
Reasons to buy
+
Delicious
+
High protein content
+
Plenty of flavor options
Reasons to avoid
-
Larger serving size
This shake delivers a higher-than-average protein hit—25g rather than the usual 20g. This comprises a combination of fast- and slow-release proteins for a “multi-phased release.” Each serving also provides added vitamins, digestive enzymes, and glutamine to support your post-workout recovery, digestion, and immune system. While the larger 35g serving size means you only get 17 servings per 600g bag, rather than the standard 20 per 500g pouch, this is a small drawback.
Taste test: Speculoos Biscuit HeavenI love Lotus Biscoff-flavored products; who doesn’t? The Protein Works branding team may not be able to say it, but I’m happy to report that the brand’s Speculoos Biscuit option is almost a dead ringer. There were a few small lumps left after the recommended 10 seconds of shaking, but the drink was so delicious that I barely noticed them as I gulped it down.
The cheapest protein around
Specifications
Flavors:
Chocolate ice cream, strawberry ice cream, and vanilla ice cream
Serving size:
30g
Calories:
104.6
Protein per serving:
21.8g
Carbs per serving:
1.1g
Reasons to buy
+
Relatively low in calories
+
Cheap
Reasons to avoid
-
Limited flavors
-
Can only buy in bulk
Ultimate Performance’s Whey Protein is the cheapest whey to start your protein journey. It doesn’t compromise on the nutritional side either, offering a well-formulated shake that is relatively low in calories and high in protein (21.8g). The limited number of flavors may disappoint those with more adventurous palettes, but they are three classics, making them suitable for most.
Taste test: Strawberry ice creamThe luminous pink color of this shake might be off-putting for some, but it didn’t taste as synthetic as it looked. The only downside was that some clumps remained even after vigorous shaking.
14. PhD Smart Clear Whey
Best pre-workout protein powder
Specifications
Flavors:
Lime and mint
Serving size:
25g
Calories:
86
Protein per serving:
20g
Carbs per serving:
0.8g
Reasons to buy
+
Unusual but pleasant flavor
+
Low in carbs and sugars
+
No milky aftertaste
Reasons to avoid
-
Taste isn’t for everyone
Leave it to PhD to create a smart protein drink. Enjoy all the benefits of your average shake—20g of protein, low carbs, and minimal sugar—without the milky aftertaste, making it a solid pre-exercise option for those needing a protein boost.
Taste test: Lime and mintThis flavor was previously labeled “mojito,” and while a pre- or post-workout cocktail may sound unorthodox, this booze-free alternative pulls it off remarkably. The lime and mint flavor delivered the balance of sweetness and tartness that defines a mojito, making it a refreshing option around exercise. Some extra shaking was needed to remove a few stubborn lumps, but that’s my only criticism.
15. Sci-Mx Ultra Muscle
Best protein powder for weight gain
Specifications
Flavors:
Vanilla, chocolate, strawberry
Serving size:
150g
Calories:
548
Protein per serving:
56g
Carbs per serving:
75g
Reasons to buy
+
High protein content
+
5g of creatine per serving
+
High carb content to support sports
Reasons to avoid
-
High in sugar
-
High carbs and calorie content may not suit all
-
Needs to be mixed very thoroughly
This protein powder differs from others on the list, promoting a clean protein hit with minimal other macros. Instead, it’s designed for those looking to pack on mass and/or support their sports performance, offering a hefty 75g of carbs and 548 calories per serving. You’ll also get 5g of creatine and 7.8g of BCAAs.
Taste test: VanillaI’ve had bad experiences with mass gainers and similar products before, often encountering cement-like textures, cardboardy flavors, and post-drink bloating. The 150g serving size left me apprehensive about more of the same, but it was relatively smooth, and the flavor—while definitely on the sweeter side—was pleasantly drinkable. A few small lumps remained in the mixture after 20 seconds of shaking, so make sure to mix thoroughly before consuming.
16. Foodspring Clear Whey
Best post-workout clear whey protein powder
Specifications
Flavors:
Peach iced tea and hibiscus, raspberry mojito, lemonade
Serving size:
30g
Calories:
112
Protein per serving:
25g
Carbs per serving:
1.6g
Reasons to buy
+
Light texture
+
High in protein
+
Low in carbs and sugar
Reasons to avoid
-
Only 16 servings in smaller tub
-
No scoop
Some protein powders promise a lot, with added BCAAs, creatine, glutamine, and whatever else to boost your performance. This Foodspring shake keeps things simple: It’s high in protein (25g per 30g serving) without extra unwanted carbs (less than a gram) or calories (112). The attractive tub design deserves recognition too.
Taste test: Peach iced tea and hibiscusAfter a hard workout, the last thing I want is a creamy protein drink testing my belly. Clear whey is a welcome alternative, although I’ve found many flavors too sweet to enjoy post-exercise. Foodspring’s peach iced tea and hibiscus offers a Goldilocks-like balance, providing a light and refreshing texture with a pleasant, understated flavor I’d genuinely choose over many fruit drinks.
17. Healthspan Elite All Blacks Ultimate Whey Protein Blend
Best protein powder for athletes
Specifications
Flavors:
Chocolate, strawberry, vanilla
Serving size:
37.5g
Calories:
138
Protein per serving:
24g
Carbs per serving:
5.7g
Reasons to buy
+
Added BCAAs
+
Tested for banned substances
Reasons to avoid
-
Large serving size
-
Only three flavor options
This protein powder checks a lot of boxes, with 24g of protein and 5.7g of BCAAs per serving, along with fairly standard amounts of calories (138) and carbs (5.7g). One minor complaint is that each scoop is a hefty 37.5g, meaning you’ll get fewer drinks from each pouch. However, it promises rigorous testing of a wide range of substances banned by the World Anti-Doping Agency (WADA)—important if you’re a serious athlete.
Taste test: ChocolateHealthspan’s clear whey is one of the tastiest supplements I’ve tried, unlike the brand’s mass gainer, which was one of the worst. This sits right in the middle with a slightly earthy flavor that’s drinkable but nothing to write home about. It mixes well, especially considering its larger serving size, which is always a plus.
18. Organic Protein Company Whey Protein
A rare organic protein powder
Specifications
Flavors:
Unflavoured, Madagascan vanilla, raw cacao and maca, isolate, strawberry, elderberry and beetroot, and banana and lucuma
Serving size:
25g
Calories:
96 (raw cacao & maca)
Protein per serving:
15.17g
Carbs per serving:
4.87g
Reasons to buy
+
100% organic
+
Under 100 calories
Reasons to avoid
-
Flavors require a refined palate
-
Relatively expensive price per serving
This whey from the Organic Protein Company lives up to its name, made with just five ingredients in contrast to the lengthy lists of additives seen elsewhere; it’s one of the cleanest whey protein powders available. The downsides include a relatively small serving of protein and flavors that won’t suit everyone’s tastes. Still, its sub-100 calories will appeal to those seeking the benefits of protein without excess calorie gain.
Taste test: Raw cacao and macaCacao is an acquired taste and has a bitterness compared to the milk chocolate many of us know and love. Once you get over the initial shock, the shake becomes drinkable, though it remains watery, with a grittiness from unmixed powder.
19. Gnarly Sports Nutrition Grass-Fed Whey
Easy-to-digest whey protein
Specifications
Flavors:
Vanilla, chocolate
Serving size:
45g
Calories:
160
Protein per serving:
25g
Carbs per serving:
12g
Reasons to buy
+
Easy to mix
+
Inoffensive flavors
+
Added pre- and probiotics
Reasons to avoid
-
Higher in carbs than others
-
Few flavors
Gnarly’s whey concentrate powder is higher in carbs than most non-recovery powders, but that will help replenish energy levels if you’re using it to recover after HIIT or cardio sessions. Each serving also includes prebiotics and probiotics for gut health, along with digestive enzymes for easier digestion.
Taste test: ChocolateThe powder mixes very easily, yielding a silky smooth drink without lumps at the bottom. The chocolate flavor was typical of protein shakes but entirely inoffensive and easy to consume quickly. However, Gnarly could benefit from a few more flavor options as only chocolate and vanilla are available.
20. Crazy Nutrition 100% Tri-Protein
Best protein powder for baking
Specifications
Flavors:
Vanilla, chocolate, salted caramel
Serving size:
30g
Calories:
112
Protein per serving:
24g
Carbs per serving:
2g
Reasons to buy
+
High in protein
+
Low in carbs and sugar
+
Vanilla flavor works well in baking recipes
Reasons to avoid
-
Expensive
-
Only three flavors
-
Thin texture
Tri-Protein claims to mix six types of protein powders absorbed at three different rates to avoid stomach discomfort and curb hunger pangs. Whey isolate and hydrolysate are digested in the first phase, followed by whey concentrate and milk protein concentrate, and finally micellar casein and calcium caseinate. Keep in mind that our expert describes milk powders as a “cheap bulking agent” with high lactose content.
Taste test: VanillaI can’t validate Crazy Nutrition’s digestion claims with a simple taste test, but consuming this shake after a workout left me feeling less heavy than most whey powders. The flavor was good, although the texture was quite thin when mixed with water. Where it truly excelled was in recipes, such as protein pancakes and protein cheesecake—adding a pleasant flavor without overpowering the mixtures or leaving unwanted lumps.
Best Protein Powder Buyer’s Guide
Choosing between the extensive range of protein powders available can be challenging, especially when each one promises significant effects.
Commonly, it is assumed that all protein powders perform the same role; however, this is not the case, as we discovered when querying Dr. Daniel Fenton, clinical director and GP at London Doctors Clinic.
What are the key things people should look for when searching for the best protein powders?
“The amount of protein obtained from each serving, the amino acid profile, the cost, taste, and number of additives. I focus on yield—the actual amount of protein from each serving—and the amino acid profile.”
“I recommend choosing a low-fat, low-carbohydrate, high-protein powder. While you need all three to assist muscle development, balance is vital.”
The protein content in various powders can vary significantly. Never pay for a brand name alone—the proof is in the numbers. Look carefully at the concentration and type of branched-chain amino acids (BCAAs) included in the protein. Leucine is one of the most crucial BCAAs, so it should be present in significant quantities.
What should you expect if you pay more money for protein powder?
While there is a natural inclination to believe that more expensive products are superior, this is a misconception. Content is more vital than cost. All protein powders will contain some additives, including thickeners, preservatives, sweeteners, and fillers.
I recommend examining the label before purchase. While the primary focus is gaining muscle, you should strive to avoid unnecessary, nutritionally-deficient chemicals in your body. Here are a few things to be wary of:
Avoid artificial sweeteners like sucralose, aspartame, and saccharin. The assumption is that they are healthier than sugar, but this isn't entirely true. No compelling evidence indicates they reduce weight gain, type 2 diabetes, or metabolic syndrome; some studies even suggest an increased risk of adverse health outcomes.
Milk powders serve as cheap bulking agents often used in protein powders. They are high in lactose sugars, which can be detrimental if you're lactose intolerant. This can lead to gastrointestinal disturbances, including bloating and loose stools.
Oils and fats are added to protein supplements to enhance richness; they are non-essential ingredients that may contribute to high cholesterol levels. Bodybuilders and athletes often experience elevated cholesterol levels despite their fitness and generally healthy diets; consuming protein powder with added oils is thought to contribute.
Is it worth seeking out extra benefits from protein powder, like vitamins and minerals or fiber?
The short answer is no! While these traits make for excellent marketing, if you’re eating a balanced diet alongside a protein supplement, additional vitamins shouldn’t be necessary.
Is there a limit to how much protein the body can absorb from a serving?
The human body is an impressive entity that prefers to maintain balance. We can consume protein, but we will only absorb what is needed for muscle synthesis.
The Department of Health recommends roughly 55g of protein daily for adult males and slightly lower for females. Naturally, if we engage in intensive exercise, muscle turnover rises, increasing protein demand, and we often need more than this. However, excess protein will simply be metabolized and excreted, meaning you could literally waste money and protein.
What protein powder is best for muscle gain?
Let’s be honest; you’re not chugging protein shakes for pleasure. You seek muscle growth, so we asked Lily Chapman for direct advice.
“Overall intake should be a priority,” says Chapman. “To boost muscle gain, aim for 1.6-2.0g of protein per kg of body weight daily. For instance, a 70kg individual should consume 112-140g of protein each day. This aligns with the target suggested by a dietitian regarding protein consumption for muscle building.”
Three additional factors render some protein types superior for muscle gain. “Select a powder with a high amount of protein per serving, one that is ‘complete’ concerning amino acids, and boasts high digestibility or bioavailability. The latter can be evaluated using either the Protein Digestibility Corrected Amino Acid Score (PDCAAS) or the Digestible Indispensable Amino Acid Score (DIAAS).”
Whey isolate, casein, and soy exhibit similar PDCAAS and DIAAS values and are therefore regarded as the best choices. Strength-based studies have also demonstrated that muscle protein synthesis is more stimulated following the ingestion of these types compared to others.
Types Of Protein Powder
The most common protein powder types create a shake containing protein and virtually nothing else. These are designed to fuel lean muscle growth post-workout and avoid extra carbs and sugars, keeping calories minimal to achieve the “lean” objective.
Mass gainer shakes, on the other hand, contain substantial amounts of everything. They are high in calories and carbs while also offering more protein than a standard shake. Individuals typically use mass gainers during bulking phases, usually in winter before cutting (reducing body fat while maintaining muscle) during spring—a common bodybuilding technique. Mass gainers can be useful for those in intense physique training, but less so for anyone seeking to increase daily protein intake.
Recovery shakes are another option, catering more to endurance athletes who need ample carbs and electrolytes, in addition to protein, to recover from training sessions. Recovery protein powders also frequently include vitamins and minerals to aid the immune system, making them popular among team sports players and endurance athletes.
Meal replacement shakes are generally categorized as entirely different products from protein shakes but often incorporate whey protein and can share a similar nutritional profile as recovery shakes. Meal replacement shakes can function as meal substitutes when time is limited or can be a low-calorie option for weight loss. They tend to be high in protein to promote satiety while remaining low in overall calories.
What are the differences between whey and casein?
Whey vs. casein can be seen as fast vs. slow protein,” says Fenton.
Muscle growth relies on basic science: protein (muscle) breakdown vs. protein synthesis. When the synthesis of new muscle protein exceeds the breakdown of muscle protein, a net gain in muscle mass results.
Whey is processed rapidly into amino acids, peaking within an hour of consumption, thus assisting muscle synthesis quickly, though peak levels diminish quickly.
Whey is classified as an anabolic protein due to its rapid acceleration of protein synthesis, making it great for quick muscle recovery, though it has limited impact on naturally occurring muscle breakdown post-workout.
Conversely, casein takes several hours to metabolize, producing a slower protein release to aid muscle recovery and growth. It’s often considered an anti-catabolic protein, minimizing excess protein breakdown. The downside is that casein lingers in the stomach for a long time, which may make intense workouts difficult with a full stomach.
Ultimately, balance and timing are crucial for maximum gains. Dismiss claims that “casein is key” or “only whey works”; scientifically, both can be effective when used appropriately, complementing your workout and your individual metabolism.
Glossary
Whey protein
Whey is the liquid portion of milk, which separates during cheese production. A mix of proteins can be isolated from this whey and processed into whey protein powder which contains all nine essential amino acids, making it a complete protein source. It's used as a supplement by individuals aiming to increase their protein intake, build muscle, and support athletic performance.
Casein protein
Whey comprises about 20% of the protein content of cow’s milk, while casein makes up the remaining 80%. Like whey, casein is a byproduct of cheese-making and can also be processed into a powder and used as a supplement, providing the amino acids needed for muscle development. However, it’s not absorbed as swiftly as other protein sources like whey, leading many to take this supplement before fasting periods such as sleep.
Whey protein concentrate
Whey protein can come in three forms: concentrate, isolate, and hydrolysate. They are all derived from whey obtained during cheese production, but each undergoes slightly different processing for distinct features and nutritional profiles. Whey concentrate undergoes less processing, making it the least expensive of the three. However, it has a slightly lower protein content and contains more grams of carbs, fat, and lactose than more processed forms.
Whey protein isolate
Whey protein isolate goes through extra processing steps to deliver a higher protein content than whey protein concentrate, along with negligible (1g or less) amounts of carbs, fat, and lactose. Thus, it is usually pricier than whey protein concentrate.
Whey protein hydrolysate
The advantage of whey protein hydrolysate is its faster absorption compared to other whey protein forms due to being pre-digested. This makes it a popular choice for post-workout consumption. A study into its usage found that “ingestion of the whey protein hydrolysate correlated with greater post-exercise muscle protein synthesis than intact whey protein.”
Clear whey isolate
Clear whey isolate is a relatively new innovation in supplements. The primary difference from other whey shakes is the texture, which is light and watery instead of the usual creamy drinks. Despite that, it delivers a high protein content with minimal carbs, fats, and sugars, while generally having lower calorie content than most standard whey supplements. Typically, it is more expensive, though.
BCAAs
BCAAs stands for branched-chain amino acids. Amino acids are molecules combining to form proteins, which the body utilizes to maintain and build muscle. The body requires 20 amino acids for proper functioning, nine of which are classified as essential amino acids that cannot be made by the body and must be consumed through food. Three essential amino acids—leucine, isoleucine, and valine—are classified as branched-chain amino acids based on their chemical structure. BCAA supplements claim to help maintain and promote muscle mass growth. A study published in the journal Nutrients showed that BCAA supplementation over eight days “reduced soreness perceptions in resistance-trained individuals with several years of experience.”
EAAs
EAAs stands for essential amino acids—the nine essential amino acids your body cannot synthesize and that must be consumed. EAA supplements aim to deliver these amino acids, including all three BCAAs, in powder form. Benefits of EAA supplementation largely overlap with those of BCAAs, including improved exercise performance and enhanced recovery.
Creatine
Creatine is found in protein-rich foods such as red meat, seafood, and animal milk, along with supplements. It is one of the most extensively researched supplements available and is extremely popular, offering advantages like improved exercise performance, enhanced recovery, and increased strength and muscle mass. When creatine reaches your muscles, it can merge with phosphate to create phosphocreatine, stored for rapid energy production when required—beneficial for speed and power activities such as powerlifting and bodybuilding.
Leucine
Leucine is one of the three branched-chain amino acids mentioned above and can be taken as a supplement. These amino acids can be utilized by muscles for energy during exercise and to enhance exercise performance. However, a University of Rochester article states that “studies have not consistently indicated that supplementation with these amino acids improves exercise performance, builds muscle mass, or aids recovery from exercise.”
Isoleucine
Despite the similar name, isoleucine is a separate amino acid from leucine and is another of the nine essential amino acids. It is also a branched-chain amino acid available as a supplement and can be found in BCAA powders. Reported benefits include regulating blood sugar, enhancing endurance, accelerating healing of injured muscle, and assisting muscle growth, according to research from the University of Rochester.
Valine
After leucine and isoleucine, valine is the third and final branched-chain amino acid. It is available as a supplement and is also present in BCAA powders. Therefore, it is often taken to support muscle growth, improve athletic performance, and enhance the immune system.
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