There are countless protein powders, including ones made from plant protein (pea, soy, hemp, brown rice) and ones made from animal products (whey, casein, egg white, collagen). The best option for you may depend on your individual goals, dietary restrictions, and health needs. However, certain factors may make some protein powders better than others.
Protein is a vital macronutrient that provides the amino acids your body needs for processes like muscle growth, immune function, and hormone production. “Complete” proteins provide all nine essential amino acids your body can’t make on its own, which are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Animal-based and soy-based protein sources are typically considered complete proteins. Most other plant-based protein sources are considered incomplete because they don’t contain sufficient amounts of one or more of the nine essential amino acids. That said, some plant-based protein powder blends can provide a complete amino acid profile.
Bottom line: While complete protein powders may be best for muscle growth and recovery, incomplete proteins can also provide benefits. For example, collagen powder doesn’t contain sufficient amounts of tryptophan to be considered complete, but it does contain other non-essential amino acids that support skin, joint, and bone health. Always check the label for amino acid content.
Many flavored protein powders contain added sugar. While your body needs a certain amount of sugar for energy, the United States Department of Agriculture (USDA) recommends limiting added sugar intake to less than 10% of your daily calories. Consuming too much sugar may lead to complications like increased risk of diabetes, cardiovascular disease, obesity, and tooth decay.
Bottom line: Look for protein powders that are low in added sugar.
Many protein powders contain dyes, artificial flavoring, thickening agents, emulsifiers, and other additives that don’t occur in nature.
These artificial ingredients are often meant to enhance color and flavor, improve consistency, or increase shelf life. However, they offer no nutritional value and may even be harmful when consumed in large amounts.
For example, some artificial sweeteners have been shown to increase the risk of conditions like stroke, dementia, heart disease, obesity, and type 2 diabetes.
Bottom line: Choose products with purer ingredients. Be wary of unfamiliar ingredients with long, hard-to-read names. Instead, look for a short list of simple ingredients you might find at home.
The U.S. Food and Drug Administration does not regulate supplements like protein powders, which means their quality and safety are not guaranteed. Various reports have found that some protein powders contain concerning levels of harmful metals, such as cadmium and lead. However, some products have been independently tested and verified as safe.
Bottom line: When buying a protein powder, check the packaging for seals from reputable organizations like NSF International, USP (United States Pharmacopeia), or ConsumerLab. These organizations verify that products are free of harmful ingredients. They also check to confirm that the ingredients listed on the label are accurate.
Some protein powder ingredients may trigger symptoms of certain health conditions. For example, whey is made from milk and can cause digestive upset for people with lactose intolerance or dairy sensitivities. And certain plant protein varieties may contain common allergens like soy or nuts.
Bottom line: The healthiest option for you depends on your specific health needs. Always check labels for ingredients that might trigger any sensitivities you have. A doctor can help you decide if a supplement is a good choice for you.
Tip: Whey protein isolate, a more purified whey variety, is lower in lactose and fat than whey protein concentrate and may be easier to digest.
Always check the product label for ingredients and possible red flags. Some protein powders may interact with certain medications. Talk to a healthcare provider, such as a registered dietitian, before trying any dietary supplement. They can help you decide which protein powder is best for you based on your dietary needs, sensitivities, and health conditions.
Ultimately, the best protein powder for you comes down to your individual dietary preferences. For example, plant-based protein powders often contain more carbs and may not be suitable for people on low-carb diets. If you follow a vegetarian or vegan diet, a plant-based protein might be better than whey or collagen.
