How To Choose The Best Protein Powder, According To Nutritionists

Finding the best protein powder can make it easy to boost your protein intake at any time, anywhere. Easily blended into smoothies or stirred into yoghurt, protein powders come in various flavours, harness different types of protein, and target everything from skin health to brain function and muscle recovery. With so many powders on offer, there’s bound to be one worth a permanent spot in your wellness regime. But where to start? Ahead, we speak to four experts to detail all you need to know, and share our edit of the best protein powders for vegans, workout enthusiasts, or anyone looking for a quick, delicious protein fix.

In this article:

• What is protein powder?
• What to look for in a protein powder
• How to consume protein powder
• Is protein powder actually good for you?
• Meet the experts

Best vegan: Free Soul Vegan Protein Blend

• Why we love it: Formulated with women, specifically, in mind, this gluten- and dairy-free blend from Free Soul combines pea protein isolate with white hemp protein to deliver 20g of protein per serving. It also comes in different flavours, including chocolate, vanilla, salted caramel and berry.
• Protein source: Pea protein isolate and white hemp protein
• Protein per serving: 20g
• Ingredients: Pea protein isolate, white hemp protein, iron, Peruvian maca, flaxseed and magnesium
• Flavour: Chocolate, vanilla, salted caramel and berry

Best for glowing Skin: Vital Proteins Collagen Peptide Powder

• Why we love it: This single-ingredient powder, featuring bovine-derived collagen peptides, dissolves easily into hot or cold liquids. Stir the collagen into your morning coffee or sprinkle it into a glass of water, and sip your way to a dewier complexion. How dewy, exactly? Consider the perennial glow of Jennifer Aniston, who previously told Vogue that she mixes a scoop of it into her coffee every morning.
• Protein source: Collagen peptides
• Protein per serving: 18g
• Ingredients: Collagen peptides
• Flavour: Unflavoured, chocolate, lemon, vanilla

Best sugar-free: Ritual Essential Protein

• Why we love it: Made with regeneratively-farmed ingredients, Ritual’s Essential Protein powder packs 20 grams of plant protein and zero grams of sugar per serving. It also boosts brain function with tartaric acid. “I like Ritual for those who can’t tolerate dairy because it’s made from pea protein and easily digestible,” says wellness expert and certified pilates instructor Lia Bartha. “I also love the ingredient transparency Ritual promotes. If you’re going to take a powder, you have to know what’s in it.”
• Protein source: Organic yellow peas
• Protein per serving: 20g
• Ingredients: Organic pea protein, natural flavour, MCT oil
• Flavour: Vanilla

Best whey protein: Thorne Whey Protein Isolate

• Why we love it: Alongside 21 grams of bioavailable protein, this Thorne powder also contains 2.3 grams of leucine to promote muscle repair, recovery and maintenance. Quickly absorbed by the body, whey is especially brilliant for those who want to power up the effects of their workouts.
• Protein source: Whey
• Protein per serving: 21g
• Ingredients: Whey, calcium, iron, potassium, stevia
• Flavour: Chocolate

Best post-workout: Promix Grass-Fed Whey Protein Powder

• Why we love it: Designed for athletes — or anyone who craves a restorative, post-workout treat – Promix’s powder contains branched-chain amino acids to build and restore muscles. “If you’re fine with dairy, Promix is great for post-workout recovery,” Bartha says. “Just like Ritual, the company takes pride in all-natural, clean ingredients — and both are pretty darn tasty.” With 25 grams of minimally filtered whey protein per serving, the powder is available in chocolate, vanilla and chocolate-peanut-butter flavours; there’s also an unflavoured version.
• Protein source: Whey
• Protein per serving: 25g
• Ingredients: Grass-fed whey, sunflower lecithin, vanilla extract, organic coconut sugar
• Flavour: Vanilla, chocolate, chocolate peanut butter, peanut butter, unflavoured

Best low-calorie: Podium Nutrition Whey Protein Powder

• Why we love it: This low-sugar, low-calorie powder fuels lean muscles with 27 grams of protein per serving. It doesn’t hurt that it tastes like coffee ice cream, and comes in other fun flavours, too, which range from maple butter pancake to churro. The brand recommends pairing the powder with a beverage: Stir a scoop of it into coffee, amp up the protein content of a shake, or simply stir it into water for a post-workout refresh that’s 120 calories per serving.
• Protein source: Whey isolate
• Protein per serving: 27g
• Ingredients: Whey protein powder with whey protein isolate
• Flavour: Coffee ice cream, churro, cookies & cream, maple butter pancake, mint chocolate chip, peanut butter crunch

Best pea protein: Form Pureblend Protein

• Why we love it: “I like Form Nutrition a lot,” Bartha says. “They have a nice variety of vegan options and I especially love the Pure Blend protein that’s unsweetened. It’s great as a base for smoothies and protein balls. Form is also B-Corp certified, which is a beautiful thing,” Bartha says, referring to the brand’s commitment to social and environmental responsibility. Made without thickeners, emulsifiers, flavours, or sweeteners, the vegan powder can also be added to cooked or baked goods to amp up the protein content of a meal.
• Protein source: Organic peas, brown rice, pumpkin seeds
• Protein per serving: 15g
• Ingredients: Organic pea protein isolate, brown rice protein, pumpkin seed protein
• Flavour: Unflavoured

“Protein powder is a concentrated form of protein derived from various sources, such as animal products like whey and casein, or plant-based sources, like soy, pea and hemp,” explains functional nutrition practitioner Jenny Rich. The protein is processed into powder form for convenient consumption.

“Protein powders can be a great tool to meet overall protein goals since many women are under-eating protein at baseline,” says registered dietician Brittany Beaver. “The recommended dietary allowance (RDA) for protein is set to prevent deficiency, not for optimal health.” The ease of consumption can help one reach or maintain that baseline as part of an overall diet.

“Added vitamins, minerals, probiotics, collagen and all 19 amino acids are something everyone should be looking for in a protein powder,” says Kylie Bensley, registered dietician and founder of Sulinu Nutrition. However, protein powders can be further vetted based on individual needs. To start, consider the powder’s protein source.

• Whey isolate: “This is higher in protein and lower in fat and carbs than whey,” Bensley notes. “It also contains less lactose, so it may be more appropriate and tolerable for people with lactose intolerance and sensitivities.”
• Casein: Also found in milk, this “provides your body with a slow, steady release of amino acids,” Bensley says. “It’s ideal before moments of fasting, such as sleep.”
• Pea, hemp, or soy protein: These plant-based protein sources are ideal for vegans. “Hemp also tends to be a protein that is very easy on the stomach so it’s good for those with digestive issues,” Bensley says.

Aside from potential protein sources, our experts detail a few other things to consider when buying a protein powder.

• Sugars: Sugar is another thing to note. “If you are trying to lose weight, choose a protein powder with little to no added sugars, and one that is lower in calories,” Bensley says.
• Ingredients: “Generally speaking, you want to pick a protein powder with fewer ingredients,” Rich advises. “Some common additives include sugar alcohols, refined sugars, flavourings, thickening agents, emulsifiers and anti-clumping ingredients like carrageenan, lecithins, and silicon dioxide.”

“Protein powder can be easily mixed into food and drinks including smoothies, dairy or non-dairy milks, water, yoghurt, oatmeal, and even baked goods,” says Beaver.

“I always go for healthy food first and try not to depend on any supplements — but when it comes to protein intake, powders can be a great additive during a really active week,” says Bartha. “Now that I’m in my 40s, I’ve found that upping my protein a bit is helpful to increase energy, strength and lean body mass. I would just say that whenever you go down the supplement route, always make sure you read the label to make sure it’s a high-quality product with no unnecessary additives.”

• Jenny Rich is a functional nutritionist based in New Jersey.
• Kylie Bensely, MS, RD is the founder of Sulinu, a nutrition method geared at faster and stronger recovery after cosmetic surgery.
• Brittany Beaver, MS, RD, LD is a registered dietitian and a part of Needed Changemakers, a collective of women’s health practitioners, advisors, and advocates working to transform perinatal care.
• Lia Bartha is a wellness expert, certified pilates instructor, and the founder of B The Method.