So, you’ve got a handle on How Much Protein You Really Need, and maybe you’ve even tried a few High Protein Swaps in your meals. But even if you’re not aiming for Schwarzenegger-level gains, you might find yourself needing a little extra protein now and then. That’s where protein powders can help.
Protein powders can be a simple and convenient way to boost your protein intake, support muscle recovery, and keep you feeling full. With so many options on the market, picking the right one can feel a bit overwhelming—especially if you’ve never used one before.
As a dietitian, I’m here to break it all down for you with science-backed tips, so you can find a protein powder that fits your needs and supports your health.
What to Consider When Choosing a Protein Powder
First things first—let’s do a quick refresher on how much protein you actually need. Everyone’s protein needs are a little different, depending on factors like age, activity level, and health goals. Here’s a general breakdown, but remember to consult a dietitian for individualized nutrition recommendations:
- General Health & Maintenance: 0.8–1.0g of protein per kg of body weight per day (this is the bare minimum)
- Active Individuals: 1.2–2.0g of protein per kg of body weight per day
- Muscle Building & Recovery: 1.6–2.4g of protein per kg of body weight per day
- Weight Loss & Satiety: Higher protein intake (≥1.6g/kg) can help keep you full and maintain muscle mass
Now that you have an idea of what your personal protein needs are, let’s explore the different types and how to find the best fit for you!
Choose the Right Type of Protein
Whether you’re looking for something plant-based, dairy-based, or designed for specific health goals, there’s a protein powder out there for you. The best choice comes down to what works for your body, lifestyle, and dietary preferences.
Non-Plant Based Protein Powders
1. Whey Protein
- Why it’s great: Whey protein (including concentrate, isolate and hydrosalate) is absorbed quickly and is rich in branched-chain amino acids (BCAAs), particularly leucine, which stimulates muscle protein synthesis (MPS).
- Best for: Post-workout recovery, muscle gain, and individuals who don’t have dairy intolerance.
- Recommended choice: Whey isolate (lactose removed, higher protein content).
2. Casein Protein
- Why it’s great: Casein is a slow-digesting protein that provides a sustained release of amino acids over several hours.
- Best for: Overnight muscle repair and helping you stay full longer.
3. Collagen Protein
- Why it’s great: Collagen is fantastic for supporting skin, joints, and connective tissue, but lacks essential amino acids (low leucine), so it’s not ideal as a primary protein source.
- Best for: Improving skin elasticity and joint health.
Plant-Based Protein Powders
1. Soy Protein
- Why it’s great: Soy is a complete protein, meaning it contains all nine essential amino acids. It’s also rich in isoflavones, which some studies suggest could have hormonal effects (but these are typically not a concern for most people with moderate consumption).
- Best for: A plant-based protein source.
2. Pea Protein
- Why it’s great: High in BCAAs and well-absorbed, pea protein supports muscle synthesis and is a great choice for vegetarians or vegans.
3. Brown Rice and Hemp Protein
- Why it’s great: These are plant-based options, though they are lower in lysine. Combining them with other protein sources can balance out their amino acid profile.
4. Blended Plant Proteins
- Why it’s great: Blending pea and rice proteins together offers an amino acid profile similar to whey protein, making them a great option for plant-based eaters.
- Best for: Those looking for a soy-free plant-based protein source.
Assess Ingredient Quality
When it comes to choosing a protein powder, quality matters just as much as quantity. A good protein powder should have clean, effective ingredients—without unnecessary fillers or additives. Keep an eye out for products that meet the following criteria:
- ≥20g protein per serving
- Minimal added sugars (<5g per serving)
- No artificial sweeteners, fillers, or gums
- Third-party testing (look for an 8-digit NPN: Natural Product Number) to ensure purity and heavy metal screening
Digestibility and Absorption
It’s important to choose a protein powder that your body can digest and absorb easily, especially if you have specific dietary needs or sensitivities. The right option should support your nutrition without causing discomfort or digestive issues.
Lactose intolerance: If you’re lactose intolerant, whey isolate or plant-based proteins are good choices.
Sensitive gut: Some protein powders contain gums (such as xanthan or carrageenan) or sugar alcohols, which can irritate sensitive digestive systems. Opt for cleaner formulas without these additives if you’re prone to digestive issues.
Taste, Texture, and Versatility
The taste, texture, and versatility of a protein powder can make all the difference in whether it becomes a staple in your routine or ends up collecting dust in the pantry. Finding one that blends well and actually tastes good will make it so much easier to enjoy!
- Flavored vs. Unflavored: Flavored protein powders are convenient, but be aware that they may contain artificial sweeteners or other additives.
- Mixability: Whey and pea proteins generally mix well in liquids, while some plant-based proteins can be gritty.
- Versatility: Unflavored proteins are great for adding to smoothies, oatmeal, or even baking.
A Few of My Favourite Protein Powder Brands
- Genuine Health
- Vega
- Neue Theory (protein powder + probiotic) – created by a dietitian
- Lean Fit
- Hemp Yeah!
- Good Protein
Bottom Line
When it comes to selecting the right protein powder, it’s all about picking one that meets your unique needs:
- For muscle growth and recovery: Whey isolate or plant-based blends (like pea and rice protein) are great choices.
- For weight loss and satiety: Casein or plant-based powders with added fiber can help keep you feeling full.
- For overall wellness: Look for a simple, minimal-ingredient protein powder that aligns with your dietary preferences.
- For gut sensitivity: Protein hydrolysates, which are lactose- and additive-free with digestive enzymes, are a solid option.
Choosing the right protein powder isn’t a one-size-fits-all approach—it’s about understanding your goals, dietary needs, and finding a product that fits your lifestyle. By following these tips, you’ll be better equipped to make a choice that supports your health. And of course, chatting with a healthcare professional or dietitian can help ensure you’re safely adding protein powder to your routine.
Protein-Packed Foods & Recipes
Finally, remember that protein powder isn’t the only way to boost your protein intake—your everyday meals make a huge difference too! Here are some fantastic whole food sources of protein to include in your diet:
- Plain Greek yogurt – 17g protein per 3/4 cup (175g)
- Bone broth powder – 20-30g protein per 30g
- Skim milk powder – 8g protein per 30g
- Soft tofu – 26g protein per cup (100g)
- Egg white powder – 25g protein per 30g
- Peanut butter powder – 15g protein, 4g fibre per 30g
- Nutritional yeast – 15g protein, 7.5g fibre per 30g
Looking for some recipes to incorporate your new protein powder into? Have a look at some of the smoothie and snack recipes from my meal plan, Fraîche Table, plus a few extra protein-packed meals to help you reach your nutrition goals:
Add protein powder to recipes such as:
Protein-packed recipes (just a few of hundreds inside Fraîche Table!)
Click HERE to start a 10-day free trial and get delicious, healthy recipes on your table week after week!
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Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, exercise routine, or health regimen.
