You don’t need to be an avid gym-goer to incorporate protein powder into your diet. It’s true that it helps build muscle, but the right protein powder can do way more than that.
Protein is an important macronutrient that benefits your immune system, keeps your organs functioning, and helps control your appetite.
With so many options out there, we’ve broken down the best protein powders in a variety of categories to help you find your match made in protein heaven.
Both animal-based and plant-based foods contain protein, and protein powder is just a broken-down version of that. These are the three most common forms:
- Protein concentrates: These contain 60 to 80 percent protein, with the remaining 20 to 40 percent being fat and carbohydrates. They’re created by using heat and acid or enzymes on whole foods to extract the protein.
- Protein isolates: The process is filtered even further so that it removes more fat and carbs. Protein isolate powders contain 90 to 95 percent protein.
- Protein hydrolysates: When the process of using heat with acid or enzymes continues, the amino acid bonds are broken down. This allows your body to absorb them more quickly, which is what happens with protein powders containing protein hydrolysates.
A 2017 study found that supplementing with whey protein hydrolysates reduced exercise-induced muscle damage symptoms and improved recovery of muscle function. This could help enhance muscle growth after exercise.
Whey isolate and concentrate are both high quality proteins and will produce similar effects. A 2016 research review found that people who took whey protein containing both isolate and concentrate improved their lean muscle mass and strength. You may want to opt for isolate rather than concentrate if you’re aiming to limit carbs and fats.
Many protein powders contain a blend of the different forms.
To pick the best protein powders, we looked at the following criteria:
- Flavors. Variety is the spice of life. We want protein powders that offer more than one flavor that doesn’t taste like chalk.
- Nutritional makeup. We expect these powders to pack in the protein, but what other benefits do they bring to the table?
- Ingredients. If the ingredient list is as long as a CVS receipt, we don’t want it. We’re looking for short and sweet!
- Customer feedback. Lots of positive feedback from customer reviews means a bigger chance of being happy with your purchase and the product.
5 Best whey protein powder 2021
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Type whey protein isolate and concentrate Calories 120 Protein 24 g Carbs 3 g Sugar 1 g Flavors 30 flavors ranging from cake donut to Key lime pie. You can also stick with the classic chocolate, vanilla, and strawberry. How to take it The brand’s website recommends combining the powder with cold water, milk, or your beverage of choice. These flavors would be great blended into a smoothie too! This gold standard meets our standards as the best whey protein powder. With more than 30 flavors to choose from, you’re bound to find the protein of your dreams. Plus, it contains BCAAs, which have been shown to reduce exercise fatigue and muscle soreness.
Considerations: This protein powder won’t be a good fit if you’re allergic to milk or soy, since it contains both.
2. Garden of Life Raw Organic Protein
| Type | pea protein |
| Calories | 110–130 |
| Protein | 22 g |
| Carbs | 2–5 g |
| Sugar | 0 g |
| Flavors | chocolate, unflavored, vanilla, and vanilla chai |
| How to take it | You can either drink it in your favorite beverage or add the unflavored variety to savory dishes! |
Beyond pea protein, Garden of Life contains 13 organic sprouts to really bump up that protein. What makes us really love it is the addition of probiotics, BCAAs, and enzymes. With 3 billion live probiotics and 13 different enzymes, this protein powder will be easy on your belly.
Considerations: This product uses stevia and erythritol to sweeten things up. Erythritol is a sugar alcohol, which provides sweetness without the calories. But sugar alcohols can cause digestive issues for some people.
Buy Garden of Life Raw Organic Protein online.
3. NutriBiotic Rice Protein
| Type | rice protein |
| Calories | 60 |
| Protein | 12 g |
| Carbs | 2 g |
| Sugar | 1 g |
| Favors | chocolate, plain, vanilla, and mixed berry |
| How to take it | Add 1 heaping spoonful to any beverage or smoothie you’d like. Or add it to your favorite recipes! |
It’s difficult to find a rice-based protein that comes in flavors other than plain. That’s why this tops our list as the best rice protein, with three flavor options in addition to unflavored. The ingredient list is simple: enzymatically processed rice protein from whole grain, sprouted brown rice, and natural flavors. Plus, it’s gluten- and GMO-free.
Considerations: This powder is on the cheaper end but doesn’t contain as much protein as some others. It’s also very low in calories, so if you wanted to use it as a meal replacement, you would need to bulk it up with other foods like fruits, vegetables, or nuts.
Buy NutriBiotic Rice Protein online.
4. Hemp Yeah! Max Fiber Protein Powder
| Type | hemp protein |
| Calories | 110–130 |
| Protein | 8–13 g |
| Carbs | 14–16 g |
| Sugar | 5 g |
| Flavors | chocolate, unsweetened, and vanilla |
| How to take it | Try blending it into your favorite smoothie or using it in place of flour in baking. |
Hemp protein comes from hemp seeds that are harvested from the Cannabis plant. Yes, the same one marijuana comes from — but without the THC (the psychoactive part).
Hemp is a great source of fiber, which is important since only 5 percent of adults get the recommended amount of dietary fiber each day. The combo of fiber and omega-3s is beneficial for several aspects of your health, including digestive and heart health.
Considerations: This one comes in only two flavors. It also has much less protein than many other brands, sitting at 9 grams of protein per serving.
Buy Hemp Yeah! Max Fiber Protein Powder online.
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5. Orgain Organic Protein
| Type | plant-based: pea, rice, and chia seed |
| Calories | 150 |
| Protein | 21 g |
| Carbs | 15 g |
| Sugar | 0 g |
| Flavors | creamy chocolate fudge, chocolate coconut, chocolate peanut butter, peanut butter, natural unsweetened, and vanilla bean |
| How to take it | Orgain recommends trying a “power smoothie”: Blend 2 scoops of protein powder with 12 ounces of your milk of choice, 1 tablespoon of almond butter, and 1 frozen banana. |
This USDA certified organic protein tops our list because, in addition to being organic, it meets the needs of a wide variety of people and eating patterns. It’s kosher, vegan, and free of soy and gluten. And it comes in six delicious flavors.
Considerations: This powder has more carbs than some others. And it contains the sugar alcohol erythritol, which could cause stomach issues for some people.
Buy Orgain Organic Protein online.
There’s not much to worry about when it comes to protein powders — they’re normally well tolerated with few side effects. Certain types of protein or ingredients could cause digestive issues for some people. Possible side effects include:
- gas
- bloating
- stomach cramps
- skin reactions (if you’re allergic to an ingredient)
It’s always best to have a chat with your doctor before jumping on the protein powder bandwagon. Some proteins could interact with medications (like antibiotics) or affect medical conditions.
Don’t go overboard with your intake either. The recommended intake for protein is 0.8 grams per kilogram of body weight. But some experts say that amount is too low for some people, especially active folks. The International Society of Sports Nutrition recommends consuming 1.4 to 2 grams per kilogram of body weight if you’re active.
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