How to Choose a Protein Powder

Co-authored by Adrienne Youdim, MD and Madeleine Criglow

Last Updated: June 28, 2021 Approved

If you want to add protein to your diet, protein powder is an excellent and convenient means to do so! The thing is, there are many different uses and types of protein powder. It can be a little overwhelming when perusing the internet and health food stores for the right one. This article can help you research all the different types of protein powder to find the perfect choice for your diet, weight, goals, and lifestyle.

1

Determine how much protein you need.

This will help narrow down which protein powder is right for you. On average, a person needs 0.8 grams of protein for every 2.2 pounds (1.00 kg) of body weight. For example, a person that weighs 145 pounds (66 kg) needs to consume about 52.7 grams of protein a day.^{[1]
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- If you are an athlete, you may need to consume more protein. According to the Academy of Nutrition and Dietetics, strength athletes should consume 1.2 to 1.7 grams of protein for every 2.2 pounds (1.00 kg).
- Endurance athletes should consume 1.2 to 1.4 grams of protein for every 2.2 pounds (1.00 kg).
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2

Read the ingredients list carefully.

Not all protein powders contain the same amount of protein. In fact, there’s a huge amount of variety in the ingredients of different protein powders. After you determine how much protein you need, peruse different protein powders to see how much protein is in each powder to get a better idea of the right powder for you.^{[2]
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Cleveland Clinic
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- Avoid choosing a powder that contains too much protein for your body. Excessive consumption of protein can cause dehydration and damage to your bones and kidneys.^{[3]
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3

Choose whey protein to build muscle.

Use whey protein powder to supplement your workouts. Whey protein powder contains high levels of amino acids and provides a nutritious punch that helps you maintain lean muscle mass and lower blood sugar levels. Because of these nutrient-rich benefits, whey protein is the perfect option for a post-workout shake.^{[4]
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- For optimum results, supplement your meal with whey protein or drink a whey protein shake right after a workout.^{[5]
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  Cleveland Clinic
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- Keep in mind that whey protein is an animal-based protein that contains lactose, so it is not a good option for vegans or those who are lactose intolerant.^{[6]
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4

Opt for soy protein powder for a vegan option.

Soy protein offers similar benefits to whey protein without any animal products. Specifically, soy protein contains comparative levels of amino acids. The product is also proven to enhance bone health and even lower your risk of cardiovascular disease.^{[7]
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- Try soy protein if you are a vegan interested in increasing your muscle mass or supplementing your workouts.^{[8]
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5

Choose a plant-based protein powder as another vegan option.

Pea protein, hemp protein, and rice protein are all great alternatives. Pea protein is an easy to digest alternative to products containing milk. Hemp protein is also a nutritious option that contains healthy levels of Omega-3 fatty acids. Go for brown rice protein if you’re looking for a gluten-free option!^{[9]
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Cleveland Clinic
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- These may not contain as many amino acids as animal-based products. Supplement them by adding whole foods like quinoa and beans to your diet.^{[10]
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6

Avoid protein powders with sweeteners and preservatives.

Many protein powders contain additional sweeteners and preservatives. Always make sure to read the ingredients label before buying a protein powder. Some powders come with a lot of unnecessary extra calories, which may not be ideal if you’re trying to lose weight. You should also check for high levels of sugar and artificial sweeteners like Sucralose, Saccharin, and Aspartame.^{[11]
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Research source} In addition, avoid protein powders containing dextrins and maltodextrins, which are sweeteners and thickeners derived from starch.^{[12]
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Cleveland Clinic
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- If you want to make your protein powder tastier, opt for healthy sweeteners instead. Make a protein shake with frozen fruit and peanut butter, or add berries to your protein powder-rich oatmeal!^{[13]
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7

Pick a protein powder with an NSF certification.

Protein powder is a dietary supplement that is not regulated by the FDA. This means that the labeling and ingredients list are both left up to the individual manufacturer, with no regulation by an outside organization. This can make verifying the ingredients listed on the product tricky.^{[14]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} To ensure a safe and regulated product, pick a protein powder that is certified by the National Science Foundation (NSF). They are an independent organization that inspects foods to make sure that they meet optimum public health and safety standards.^{[15]
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Harvard Medical School
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- Check for an NSF "Certified For Sport" logo on the protein powder container.
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Tips

If you’re still growing, opt for whole foods that are rich in protein instead. Kids and teens need extra nutrients to sustain their growing bodies! Try protein-rich foods like nuts, nut butter, turkey and other lean meats, and soybeans.^{[16]
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