15 Best Protein Powders, According to Registered Dietitians

Adding the best protein powders to your daily routine can help with building lean muscle mass, staying fuller for longer, boosting energy, or simply eating more-balanced meals. These dietary supplements are an easy, convenient way to increase your intake of protein—one of three vital macronutrients we all need in high enough amounts to function optimally. But with the recent explosion of products in the category, finding a quality powder can be a mind-numbing experience full of confusing acronyms, unpronounceable ingredients, and suspicious health claims. To simplify your search, we consulted a panel of doctors and dietitians to learn what makes a great protein powder and the best options worth trying.

The best protein powders, at a glance

• Best Overall: Orgain Grass-Fed Whey Protein Powder, $35
• Best Whey: Ghost Whey Protein Powder, $45
• Best Vegan: Garden of Life Sport Organic Plant-Based Protein, $40
• Best for Muscle Gain: Isopure Protein Powder, $29
• Best for Athletes: Vega Sport Premium Plant-Based Protein Powder, $36
• Best Tasting: Clean Simple Eats Simply Vanilla Protein Powder, $57
• Best With No Additives: Orgain Organic Simple Vegan Protein Powder, $26

Jump to the full list

Your protein powder questions, answered

• What is protein and what are its benefits?
• How much protein do you need in a day?
• What are the pros and cons of protein powders?
• What to look for in a protein powder
• Should you take protein powder?
• Which type of protein powder is best?
• Is it safe to drink protein powder every day?
• Meet the experts

• Protein per serving: 21 g
• Servings per container: 20
• Protein type: Whey
• Pros: High-quality source of complete protein; widely available
• Cons: Not for vegans or those with milk allergies

Orgain is the go-to brand of protein powder for Melina B. Jampolis, MD, a physician nutrition specialist. She praises the company’s use of high-quality ingredients (you’ll find no artificial flavors, colors, or preservatives) and the fact that it’s widely available (Costco is a major retailer, as is Amazon). This particular product, made with grass-fed whey, offers all nine essential amino acids, and each serving contains 5 grams of branched-chain amino acids (BCAA), which help drive muscle growth when combined with exercise, Dr. Jampolis explains. Plus, it comes in two delicious flavors: creamy chocolate fudge and vanilla bean, ideal for whipping up a protein shake or adding to baked goods.

Just know that this powder is on the thicker side, according to ultrarunner Michael Simons, who has his own stash of Orgain at home. But he likes that it has always sat just fine in his stomach, never causing digestion issues. “It allows me to just continue to eat what I’m craving post-run or workout but know I’m still getting in good protein,” he says.

• Protein per serving: 20 g
• Servings per container: 15
• Protein type: Pea, brown rice, pumpkin seed
• Pros: Reasonably priced, simple ingredient list, vegan-friendly, gluten and dairy free, no artificial flavors dairy, or sweetener
• Cons: High in sodium

Glamour associate beauty editor Danielle Sinay swears by Orgain’s Simple Vegan Protein Powder for her daily needs. “This is a great option because it’s simple but mixes well with everything from water to oat milk without tasting chalky. In fact, it tastes amazing: Just like peanut butter!” she says. “I try not to have too much excess artificial sweetener because it tends to trigger migraines, so this is a perfect alternative. And my body can handle having this every single day, sometimes multiple times a day.” She likes mixing it into her morning coffee or having it as a snack with plant milk.

As for how experts feel? “I recommend this to any person who wants to take a purely plant-based and allergen-friendly protein,” says Varsha Khatri, RDN, a registered dietitian nutritionist at Prowise Healthcare. “In addition, its ingredients are clean and simple; this ensures that it does not irritate digestion and meets the daily protein requirements without unnecessary additives.”

“Plus, it has a reasonable price on Amazon, is made with whole food ingredients, and provides three grams of fiber, which is a great boost for gut health,” says Stephanie Dunne, MS, RD, CDN, IFNCP, a Florida-based registered dietitian-nutritionist, licensed dietitian, and integrative and functional nutrition certified practitioner. However, if you need to steer clear of sodium, this might not be the best option for you. “I’m surprised to see that one serving contains 400 milligrams, which is 17% of the daily recommended sodium amount for individuals consuming 2,000 calories,” she adds. (For Sinay, that’s perfect, since she has a condition that requires her to consume more sodium than the average person.)

Editor’s note: Sinay uses an electric whisk to mix her protein powder to blend faster.

• Protein per serving: 25 g
• Servings per container: 26
• Protein type: Whey
• Pros: High protein content; includes digestive enzymes; raved-about flavor
• Cons: Includes sucralose

If you’re looking for a whey protein powder option, registered dietitian and body-image coach Serena Marie, RD, recommends this one, which provides more than 25 grams of whey protein. She loves several flavors from Ghost—a favorite brand among fitness influencers and pro athletes alike—but Cereal Milk is one of her favorites. “I like that in one scoop, it’s 25 grams of protein,” she says. “The thing that really sets it apart is the flavor is very, very yummy. And I think it mixes super well.” Plus, the recipe includes digestive enzymes to make it easier on your gut.

• Protein per serving: 30 g
• Servings per container: 19
• Protein type: Mixed-plant based
• Pros: High protein content per serving; organic; variety of plant-based protein sources
• Cons: Limited number of servings per container

A favorite of Johnson’s, this vegan protein powder blends pea protein, navy beans, lentils, garbanzo beans, and more to provide a hearty 30 grams of protein per serving, including 5.5 grams of BCAAs and 2.5 grams of leucine. It also contains glutamine, an amino acid that can aid post-workout recovery. Plus, the mixed plant-based protein powder is NSF-certified, is sweetened with organic stevia leaf extract, and contains probiotics for gut health.

Glamour reviewer David Anthony Dvorak says he’s gained 13 pounds of muscle since he started regularly using this protein powder. “The texture is a bit chalky,” he warns, “however, it is far less than that of their competitors.” Elite runner Giancarla Trevisan has been regularly reaching for Garden of Life while training for the Olympics, and she agrees about that chalkiness but has a simple solution: “Just add a little bit more water.”

• Protein per serving: 25 g
• Servings per container: 14
• Protein type: Whey
• Pros: Simple ingredient list; high amount of quality protein per serving; low carbs
• Cons: Few servings per container

This Isopure powder packs a generous 25 grams of whey protein per serving, and with 5.5 grams of BCAAs per serving, including 2.7 grams of leucine, it can be especially helpful if your goal is to boost lean muscle mass. “Leucine is really important for the muscle-building and -repair process,” says Emily Moore, RD, CPT, a certified running coach.

Glamour reviewer Jennifer King says that it blends well—“no icky lumps to chew through”—and has a good flavor and aftertaste that never seems chalky. “I like adding the Tahitian Vanilla flavor to my oatmeal, yogurt, and sometimes even my ice cream,” she says.

• Protein per serving: 30 g
• Servings per container: 20
• Protein type: Mixed-plant based
• Pros: High amount of protein per serving; vegan-friendly; contains tart cherry juice
• Cons: Some reviewers noted a chalky taste.

With 30 grams of protein per serving—derived from plant sources including pea, pumpkin seeds, sunflower seeds, and alfalfa—this NSF-certified powder delivers solid muscle-building fuel for athletes, including 5 grams of BCAAs per serving. It also contains tart cherry juice, which is good for post-workout recovery, Dr. Jampolis says, and as a bonus provides probiotics. Pick from five different flavors: chocolate, vanilla, mocha, peanut butter, and berry.

“The Premium Sport line is a favorite of mine—the vanilla taste is delicious,” says Glamour reviewer Emily Harrison. “I can’t drink a smoothie without it. It is silky smooth with no grit or chalkiness. I love starting my day off with a protein boost as part of my fitness goals and love it!”

• Protein per serving: 20 g
• Servings per container: 30
• Protein type: Whey
• Pros: Raved-about taste; available in 5 different flavors; mixes well in a variety of recipes
• Cons: Not for vegans or those with milk allergies

You won’t find any chalkiness or unpleasant aftertaste here. This powder, which is third-party tested and made with grass-fed whey, “has an amazing, creamy taste,” says Roxana Ehsani, MS, a registered dietitian nutritionist and board-certified sports dietitian. It’s crafted with no artificial sweeteners, flavors, or added sugars, to boot. “I also love that their protein powders are not just for shakes but versatile too. You can mix the protein powder into smoothies, stir it into yogurt, or use it in baking or to make power bites with,” Ehsani says. This is a favorite of Glamour interim deputy editor Lindy Segal, who likes the cake batter flavor and throws it into her smoothies, oats, fancy coffee drinks, and protein bites.

• Protein per serving: 20 g
• Servings per container: 20
• Protein type: Whey isolate
• Pros: Third-party tested; no artificial flavors or caffeine; provides high-quality source of complete protein
• Cons: Expensive

Consuming adequate protein is key during pregnancy, as moms-to-be are given higher recommended daily amounts in the second and third trimesters. If you’re expecting, though, you’ll want to be careful about which type of protein powder you pick to ensure safety for your baby. “The simpler the ingredient list, the better,” Dr. Jampolis says, who advises pregnant people to find powders that are third-party tested and made without caffeine and unknown herbs. This product checks all those boxes: It’s NSF-certified, contains no artificial flavors or colors, and is sans caffeine, sugar, soy, grains, and lactose.

Timmy Samec, an Ironman triathlete who loves Klean Isolate and uses the chocolate flavor regularly, tells Glamour, “It’s quite light—doesn’t give you that full or bloated feeling.” Running coach Stacey Gross says the texture and taste also hit the right notes. “It’s not gritty or super chalky. I will mix it in a smoothie or just with water and it tastes great—there’s not a chemical-type taste.”

• Protein per serving: 24 g
• Servings per container: 30
• Protein type: Grass-fed whey isolate, pea, pumpkin seed, grass-fed collagen, chia seed
• Pros: Third-party tested; no artificial sweeteners
• Cons: Doesn’t mix very well

Just Ingredients makes its powders from 100% whole foods without any artificial flavors or sugar alcohols. One serving offers 24 grams of protein, which comes from five different sources including grass-fed collagen and grass-fed whey isolate. (Compared with compound proteins, isolates contain more protein and less fat, carbs, and lactose, the latter of which can cause GI distress and digestion issues for some, explains Jessica Titchenal, DCN, CNS, who is a certified nutritionist.)

Marie says she often reaches for the mint chocolate flavor herself. Just know that with no additives, Just Ingredients is definitely less sweet than other protein powders. “So it might be something that I’m using if I’m already adding dates or banana or honey or something to my smoothie,” Marie says. “The flavor is still very good.” The only thing she warns is that it doesn’t mix very well. Glamour senior commerce editor Jenifer Calle also uses Just Ingredients. “I add the vanilla flavor to my shakes, which include almond milk, banana, spinach, and peanut butter. It tastes great, but the texture is a little clumpy.”

• Protein per serving: 15 g
• Servings per container: 23
• Protein type: Pea
• Pros: Vegan-friendly; budget-friendly
• Cons: Limited amount of protein per serving; lacks flavor

This budget-friendly vegan pea protein powder is a good option for folks with food allergies or sensitivities. It’s made with just one ingredient—organic pea powder—avoiding any potential irritants for those of us with sensitive stomachs. “As a gluten-free vegan with IBS and migraines, I’ve had to reject various protein powders based on additives alone. This brand is pure pea protein and nothing more,” says Glamour staffer Cynthia Puleo. Plus, pea protein is easy to digest and highly bioavailable, Ehsani says, making it a solid choice for folks following a plant-based diet.

“The flavor is not the best,” Puleo admits, “but I always stir it into oatmeal to give me a boost each day, and I imagine it would blend easily into a shake too.” Also noteworthy: “The price point is ideal when the cost of groceries has skyrocketed.”

• Protein per serving: 24 g
• Servings per container: 48
• Protein type: Casein
• Pros: High protein content per serving; good source of BCAA and glutamine
• Cons: Some reviewers complained the powder is too thick, especially when mixed with milk.

As a slow-to-release form of protein, casein is a good bet if your goal is to stay fuller for longer between meals. This product, from Optimum Nutrition, delivers that plus a hearty 24 grams of protein per serving, including 3 grams of leucine. It’s “one of the most highly recommended and reviewed protein powders sold online,” says Johnson, who praises the lack of artificial sweeteners and the fact it’s both NSF-certified and third-party batch tested. Bonus: It contains nearly 5 g of BCAA and glutamine/glutamic acid per serving.

Rosalie Brown, a longtime certified fitness trainer, tells Glamour she often uses this powder when baking because it adds a “fluffy, breadlike texture to muffins, protein cookies, and breads,” she says. “The texture also is good for nonbake items like protein balls and protein yogurt bark.” But even on its own, the creamy vanilla “tastes great” and leaves no aftertaste, she says. “It definitely satisfies and keeps you full.”

• Protein per serving: 20 g
• Servings per container: 28
• Protein type: Mixed-plant based
• Pros: Complete source of plant-based protein; vegan-friendly; contains probiotics and greens
• Cons: Some reviewers described the texture as gritty and chalky

Made from a protein blend of peas, pumpkin seeds, and chia seeds, this plant-based, vegan protein powder is slightly sweetened with monk fruit, Brondo says. She recommends the chocolate or the smooth vanilla flavor: “They add a subtle taste to food and actually taste good.” You’ll get all nine essential amino acids from this concoction, as well as gut-friendly probiotics and a dose of superfood greens, including kale, spinach, and broccoli.

Glamour reviewer Joe Hughes says he reaches for Owyn mostly because of how easily it goes down: “It’s definitely how it sits in the stomach,” he says. But he also finds that “the taste is well-balanced.”

• Protein per serving: 16 g
• Servings per container: 28
• Protein type: Whey
• Pros: Tasty; mixes well
• Cons: Limited to cold drinks only

“For an everyday protein powder, I like Metagenics BioPure Protein made with whey protein concentrate,” says Dunne. “Whey is a leucine-rich, easily digestible protein that has been shown to be more effective for building new muscles than soy or casein.” It also contains L-histidine and magnesium for additional support. She recommends preparing it in a smoothie for a protein boost at any time of day, since “whey can be denatured, or destroyed, when exposed to heat.”

Dunne is not alone in her preference for the product; reviewers are huge fans too. “It has taken forever to find a great powder. [This is] clearly the best protein powder I’ve purchased,” wrote one. “Great taste, works extremely well, does not bulk up when mixing and keeps me satisfied. Says another: “BioPure is the only thing I can drink in the morning that is cold that does not give me stomach cramps. As a school bus driver I get up at 4:30 a.m., and this also keeps me energized and full until lunch time.”

Best Collagen Protein Powder: Vital Proteins Collagen Peptides

• Protein per serving: 20 g
• Servings per container: 27
• Protein type: Collagen peptides
• Pros: Made with just one ingredient (collagen peptides); blends well with a variety of foods and drinks
• Cons: Not a complete source of protein

Earning the top spot on Glamour’s list of best collagen supplements, this one-ingredient protein is beloved by both derms and celebs (Jennifer Anniston, for one, is a fan). As we mentioned, collagen doesn’t contain all nine essential amino acids, but this product is still a great source of unflavored protein. Certified intuitive eating counselor Sammi Haber Brondo, MS, RD, CDN, says that it “blends smoothly and won’t change the taste of what you’re eating.” She recommends mixing it into smoothies or oatmeal.

Glamour reviewer Jennifer King says she mixes it into her morning coffee “without noticing it.” Another Glamour reviewer, Justin Poisson, sprinkles it into his overnight oats almost daily. “I’m definitely fuller for longer,” he says, although he hasn’t noticed major changes to his muscles or energy levels.

• Protein per serving: 25 g
• Servings per container: 21
• Protein type: Protein isolate casein and whey blend
• Pros: Third-party tested, tastes great, high in collagen, lactose and gluten free
• Cons: Not suitable for vegans or dairy allergies

Want to sneak just a little bit more protein in with your daily collagen? Look no further than Vital Proteins Performance Powder, which Sinay also recommends. “I already loved the regular Vital Proteins, but wanted a little bit more protein for weight training,” she says. “This was the perfect compromise, plus, it tastes incredible. I’ve even gotten my mom into it.” Her preferred way to drink it? “I mix it in with my morning coffee and a little bit of almond milk; it honestly works better than sweetener. It also doesn’t feel sticky or leave any kind of paste; it blends in as well as sugar or any other coffee-elevating mixer,” she says. “Plus, it leaves me feeling so much fuller for longer.” Dunn agrees. “I love that it’s a blend of milk protein and collagen, providing the benefits of those two valuable protein sources,” she says. “It also provides a hefty amount of protein in a reasonable serving size.”

Khatri agrees that it’s a great choice for anyone focused on athletic performance and recovery. “To help renew muscles, collagen peptides come into play as well as supporting joint health,” she says.

“Protein is a source of both macronutrients and micronutrients that our body needs to maintain a healthy and strong body,” Jennifer Beery, RD, LDN, a registered dietitian at Orlando Health, tells Glamour. “Just like carbohydrates and fats, protein, which is made up of amino acids, provides a source of calories but is also a source of beneficial B vitamins, Vitamin E, iron, zinc, and magnesium that are important for building and maintaining healthy bones, muscle, blood, and skin.”

Protein has countless health benefits, adds Amber Ingram, RD, CSO, LD, a registered dietitian at the Ohio State University Wexner Medical Center, “including helping you to feel full, blood-sugar stabilization, and preserving muscle mass.” It can also help with wound healing and tissue building; providing energy; maintaining healthy skin, hair, and nails; and helping the body to make hormones, she says.

Protein is no joke when it comes to growing long, healthy hair, either: “Protein intake helps the body to create keratin, collagen, and elastin,” says Ingram. “Thus, adequate protein intake maintains the health of our hair and skin, because protein is integral for building and repairing cells and tissue in the body.”

Therefore, not getting enough protein in your daily diet can lead to muscle loss, inelastic skin, and thin fragile hair, says Ingram. “Loss of muscle mass can cause your metabolism to slow down, making any weight-loss goals more challenging, and you may also find your meals are not as satisfying and you may experience more hunger in between meals,” she explains. You may also notice weakness, fatigue, and decreased immune function, adds Beery.

On a very basic level, the recommended dietary allowance (RDA) for protein intake is 0.8 grams per kilogram of body weight per day (g/kg/d) for the average adult, according to Ingram. For example: 55 to 68 grams for a 150-pound person. “To determine your weight in kilograms, divide your weight in pounds by 2.2, then multiply that number by 0.8 to find out how many grams of protein to eat per day,” she explains. However, that’s not a perfect solution for everyone.

In fact, according to the AMCR Acceptable Macronutrient Distribution Range, protein needs can range from 10% to 35% of total daily calories, Beery adds. This means that more-active individuals or those desiring to build muscle may need up to 1.2 to 1.7 grams per kilogram of body weight per day, while people over 40 or 50 might want to increase their protein intake as that’s when muscle loss can set in. They can come in clutch for athletes looking to build and preserve muscle, because protein aids in muscle repair and growth, says Taylor Johnson, RDN, a nutrition counselor with Top Nutrition Coaching.

Protein needs can also depend on whether or not you’re pregnant or actively losing weight, and a variety of other factors, so it’s always best to work with a registered dietitian to help calculate your specific energy and protein needs, depending on your nutrition needs and personal health goals.

Protein powders are supplements designed to amp up the share of this macronutrient in your diet, says physician nutrition specialist Melina B. Jampolis, MD, host of the Practically Healthy by Dr. Melina podcast. They can be plant-based or animal-based (more in a minute on the different types). And they can provide protein on its own, or along with other nutrients such as fat, fiber, sugar, vitamins, and minerals, Dr. Jampolis explains. You can mix protein powders into drinks including smoothies, milkshakes, or even coffee. Or you can sprinkle them into foods to create high-protein meals and snacks—think oatmeal, pancakes, yogurt, baked goods, dips, spreads, and more.

Convenient: Perhaps the biggest plus of protein powders is convenience: They’re “a quick, easy, and accessible way for people to increase or maintain their protein intake,” says certified nutrition specialist Jessica Titchenal, DCN, MS, CN. “Protein can be really tricky to get into the day if you have a busy lifestyle,” adds dietitian Serena Marie, RD. “It’s just not as convenient as grabbing crackers.”

Versatile: But a powder is really versatile and can be incorporated into lots of different foods, “often without changing the taste,” says certified intuitive eating counselor Sammi Haber Brondo, MS, RD. Additionally, protein powders are portable.

Shelf Life: They have a long shelf life and travel easily (just load up a bag with several servings), making them a simple way to consume protein on the go, says board-certified sports dietitian Roxana Ehsani, MS, RD, LDN.

Whey Protein: Whey-based protein powders in particular may help with diabetes management, as whey can stimulate the release of insulin to stabilize blood sugar levels, according to Dr. Jampolis.

Weight Loss: They can also play a role in weight-loss goals since, when used as shakes, they can help you keep track of exactly how many calories you’re getting, Dr. Jampolis explains.

As mentioned, they’re not a perfect solution. Though protein supplement powders simplify the process for meeting protein requirements, they should complement—not replace–whole-food sources such as lean meats, dairy eggs, legumes, nuts, and seeds. “We want to make sure that we are doing what we can through food to meet our protein requirements first,” says Emily Moore, RD, CPT, a registered dietitian, certified running coach, and certified personal trainer.

Also keep in mind that protein needs depend on a lot of factors including age, gender, health status, and activity levels, Dr. Titchenal says. That’s why it can be helpful to get assessed by a qualified nutrition professional who can provide personalized recommendations for your daily intake, she explains. (Those with kidney or liver problems may want to steer clear of protein powders altogether, Marie adds.)

There are a dizzying number of protein supplement powders on the market, which can make it tough to determine which ones are worth your dollars. Consider the following criteria to help narrow down the choices.

Whey, casein, and egg protein powders, all animal-based products, offer the “highest quality from a biological standpoint,” Dr. Jampolis says. Basically, those types of protein are absorbed and utilized most effectively by the body, she explains. They also have more leucine, an amino acid that may be especially beneficial for muscle gain, Dr. Jampolis adds. Johnson recommends products that provide 2 to 3 grams of leucine per serving.

Whey: Whey in particular has long been considered the gold standard of protein powders, Ehsani says. Made from milk, it’s absorbed quickly by your body, “making it an excellent option for post-workout recovery,” Johnson says. By contrast, Casein protein, though also derived from milk, is a slow-digesting protein, which means it can be a solid pick for people who want a steady release of protein over a long period, perhaps between meals or before bed, Johnson explains. Egg protein powders are made from egg whites and are a solid option for folks who want a complete protein source without consuming dairy products, Johnson says. This type is low in carbohydrates, she adds.

Collagen: Collagen is another animal-based option. It’s typically made from cow or fish sources, as Glamour previously reported, but it’s not a complete protein, meaning it doesn’t offer all nine essential amino acids that our bodies need to get from foods. Collagen proteins are not your best bet for muscle building, Dr. Jampolis says, but FWIW, some people swear by them for improving skin and hair health.

Plant-Based: On the plant-based front, folks following a vegetarian or vegan diet, or those with dairy or egg allergies, might prefer options like soy, pea, rice, or hemp. Soy protein powder, derived from soybeans, “is an excellent option for vegetarians or people who are lactose intolerant,” Johnson says. It’s a complete protein (meaning, it contains those nine essential amino acids), but it’s not absorbed as quickly in the body as whey protein.

Pea and Rice: Both pea and rice proteins are good choices for people with allergies or sensitivities to dairy or soy, Johnson says. Hemp protein powder, made from hemp seeds, is another good plant-based option, plus a solid source of omega-3 and omega-6 fatty acids, she says.

More: Other options include pumpkin-seed protein and chia-seed protein. When reaching for a plant-based powder, Dr. Jampolis suggests those that combine proteins from multiple sources—like pea, brown rice, and chia, for example—as that ensures you get a variety of amino acids, she explains.

Johnson recommends powders with at least 20 to 30 grams per serving. Just make sure to scope the nutrition label since some don’t provide many servings per container, or several scoops are needed to make one serving, Dr. Titchenal advises.

The best protein powders are made with “high-quality ingredients and have minimal added artificial colors, flavors and sugar alcohols (like sorbitol, mannitol, and xylitol),” which can cause GI distress for some people, Johnson explains. Aim for 5 grams or less of sugar alcohols per serving, says Brondo. And avoid powders with fillers, additives, and preservatives, Johnson adds.

“I usually tell people that protein’s expensive and carbohydrates are cheap,” Marie says. “So we don’t want to be spending all this money on protein powder, and you look at the label and you’re getting 20 grams of carbohydrate and 10 grams of protein.”

Instead, opt for products made with natural sweeteners—like stevia, monk fruit, or coconut sugar—Johnson suggests. (Just FYI, though—Dr. Titchenal warns that some people can be sensitive to stevia.)

Protein powders, along with all other dietary supplements, aren’t vetted by the Food and Drug Administration prior to hitting the market, so it’s wise to go with products that are tested by third-party entities to ensure purity, efficacy, safety, and potency.

Products with the Informed Choice label have been tested for safety and are free from any contaminants that may be harmful if ingested, Ehsani says. And those with the CGMP label (current good manufacturing practices) mean the company producing them is following FDA regulations, Dr. Titchenal says. Lastly, the NSF Certified Sport and Informed Sport labels ensure a product has been tested for substances banned by sporting organizations, which is important if you’re a competitive athlete. Moore says that you can find lists of certified brands on those testing programs’ websites.

The best protein powders dissolve well, have a palatable texture, and actually taste good (or don’t taste like much at all, if you’re planning to mix them with a bunch of other ingredients). Some plant-based powders can have issues on this front, Dr. Jampolis says, so read customer reviews before purchasing a product, and know you may need to try several different brands to find one that jibes with your taste buds.

Whey and casein protein powders tend to be pricier than plant-based alternatives, but as we mentioned, they tend to be high-quality protein sources, Johnson says, so the extra dollars may be worth it to you. “Ultimately, the cost of protein powders can vary significantly depending on factors such as the brand, the size of the container, and the retailer, so it’s always a good idea to compare prices and shop around to find the best deal,” she advises.

Though protein powders offer tons of benefits, “they’re certainly not essential,” Dr. Jampolis says. If you’re able to easily get all the protein you need through whole foods, “that’s fantastic,” Dr. Titchenal says. But it’s not always realistic, she adds.

Generally speaking, if you have a hard time eating enough protein through foods, protein powder can be a helpful supplement, Brondo says. Really anyone can take protein powders, but they may be most helpful for specific people. For example, folks who struggle to consume enough protein in the morning could benefit from them (throwing together a protein shake is a quick, easy option), as could people with certain food allergies and those following specific diets, like vegans or vegetarians, Ehsani says. Athletes looking to maintain and build muscle may also find them helpful, as could older adults wanting to minimize muscle loss.

Whey protein has long been considered the gold standard of protein powders, Ehsani says. “It has the highest amount of leucine in it, which is a really powerful amino acid for stimulating the creation of muscle,” Marie says. She adds that whey is also the best at helping to keep you fuller for longer. Because it’s so effective, she even encourages those with a dairy intolerance (as long as it’s not severe) to try whey protein isolate, which contains very little lactose.

For anyone who’s on a plant-based diet, she recommends pea protein instead. “It has a decent amount of leucine in it,” she says.

If you love your protein powder and find it’s an easy way to work this macronutrient into your diet, there’s no problem with using it once a day, according to Marie. “It’s like eating chicken or eggs—it’s just a source of protein,” she says. “Assuming someone has a functioning liver and kidneys, there’s no reason to be concerned about choosing protein powder on a daily basis.”

• Melina B. Jampolis, MD, PNS, physician nutrition specialist, and host of the Practically Healthy by Dr. Melina podcast
• Jessica Titchenal, DCN, MS, CNS, CN, doctor of clinical nutrition, certified nutrition specialist, and certified nutritionist
• Taylor Johnson, RDN, registered dietitian nutritionist with Top Nutrition Coaching
• Sammi Haber Brondo, MS, RD, CDN, registered dietitian nutritionist and certified intuitive eating counselor
• Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and board-certified sports dietitian
• Serena Marie, RD, registered dietitian and body image coach
• Emily Moore, RD, CPT, registered dietitian, certified running coach, and certified personal trainer