Protein powders are everywhere these days, and with so many options, it’s hard to know which one to choose. Whether you’re aiming for better athletic performance, faster recovery, or simply want to boost your daily protein intake, finding a protein powder that suits your needs is key. But how do you sift through the noise to find one that’s safe, effective, and aligned with your health goals? Continue reading for recommendations and tips on choosing the right protein powder.

Pros & Cons of Protein Powder: A ‘Food First’ Approach

Protein powders are popular for a reason — they provide a convenient, quick, and often highly concentrated source of protein. However, whole foods including lean meats, fish, eggs, beans, legumes, soy, and dairy should be your primary sources of protein. As a Dietitian, my recommendation is always to prioritize ‘food first’. Foods like. They offer a full array of other nutrients that powders simply can’t provide and are a lot more filling.

Pros of Protein Powder:

• Convenience: Easy to mix and drink, perfect for busy schedules or post-workout refueling.
• High Protein Concentration: Ideal for those who need to boost their protein intake, such as athletes, bodybuilders, or those recovering from illness or surgery.
• Variety: There are options for nearly every dietary preference, including whey, plant-based, or even dairy-free options.

Cons of Protein Powder:

• Missing Nutrients: Powders may not provide the range of micronutrients found in whole foods.
• Possible Additives: Some protein powders may contain artificial sweeteners, preservatives, or added sugars that you might want to avoid.
• Cost: High-quality protein powders can be expensive.
• Purity: Majority of protein powders and sports supplements are not third party tested and can contain contaminants, additives, and other ingredients not listed on the label.

Choosing a Protein Powder: Safety First

When selecting a protein powder, safety and quality should be your top priority. Make sure to look for products that are third-party tested and certified for sport. Third-party testing means that a separate company has tested the product for things like contaminants, mislabeling, and accuracy of the nutrient content. This ensures that what’s on the label is in the product and that it’s free from harmful substances.

Look for the following labels on your products: NSF Certified for Sport, Informed-Sport, or Informed Choice Approved. These certifications mean the product has been tested for banned substances and contaminants. Click here to visit their website for more information.

Whey Protein: Isolate vs. Concentrate vs. Recovery Powders

When choosing whey protein, you’ll typically come across three main types: whey isolate, whey concentrate, and recovery powders. Let’s break them down:

• Whey Isolate: This is the purest form of whey protein, containing around 90% or more protein by weight. It’s low in fat and lactose, making it a great option for people who are looking for a high-quality, fast-digesting protein.
• Whey Concentrate: Whey concentrate contains more fat than isolate but typically offers a more affordable option. It usually contains 70-80% protein by weight, so it’s slightly less pure, but still a good option for those looking for a balance between quality and cost.
• Recovery Powders: These powders not only contain protein but also carbohydrates, which can be beneficial for athletes post-workout for those who find it difficult to eat whole foods (appetite is commonly suppressed exercise). The carbs help replenish glycogen stores, while the protein aids in muscle recovery and growth.
  Whey protein has been shown to be the most effective in stimulating muscle protein synthesis, compared to other sources of protein.

Here are some top whey protein brands I recommend, based on quality and effectiveness:

1. MyProtein
2. Perfect or Diesel Protein 
3. Klean Athlete
4. Canadian Protein
5. Bare Performance Nutrition

Plant-Based Proteins: A Great Alternative to Whey

For those who follow a plant-based diet or are sensitive to dairy, there are several excellent plant-based protein options. Some of these include:

• Soy Protein: Contains all nine essential amino acids, making it a complete protein. It’s one of the best plant-based protein sources for muscle-building.
• Pea Protein: High in branched-chain amino acids (BCAAs), which are essential for muscle recovery. Pea protein however is low in an essential amino acid methionine, which is why this is commonly used in protein blends.
• Brown Rice Protein: Though not a complete protein on its own, it’s often combined with pea protein to offer a complete amino acid profile.

Here are tested plant-based protein powders that I recommend:

1. Vega Sport (Blend: pea protein, pumpkin seed protein, organic sunflower seed protein)
2. Naked pea (Pea protein)
3. Iron Vegan Athlete’s blend (Blend: organic sprouted brown rice protein, organic fermented pea protein isolate)
4. Canadian Protein Vegan Protein (pea protein, brown rice protein, hemp protein)
5. Bare Performance Nutrition– Vegan protein (pea protein, organic pumpkin protein, watermelon seed protein)
6. My Protein– Pea protein isolate (pea protein)
7. Now Sports (offer a soy protein isolate, or pea protein)

While plant-based proteins may not stimulate muscle protein synthesis as efficiently as whey, they can still be effective, especially when consumed in a well-rounded diet. Some however, have a less preferable taste and texture compared to whey.

Key Takeaways

• Food First: Always try to meet your protein needs through whole foods, but protein powders can be a helpful supplement for added protein, especially post-workout or if you struggle to hit your protein goals.
• Choose Wisely: Always make sure your protein powder is third-party tested and approved for sport to ensure safety and quality.
• Whey vs. Plant-Based: Whey protein is fast-digesting and effective for muscle growth, while plant-based proteins like soy, pea, and brown rice offer a great alternative for those who avoid dairy.
• Food first! Protein powders are a supplement, not a replacement for a balanced diet. Choose a product that fits your needs, and don’t forget to complement it with a well-rounded, nutrient-dense diet.

Written By: Heather Noble, RD