Though some people used to think protein powders were just for bodybuilders, these convenient supplements can be helpful for anyone who wants to up their protein intake—including vegans, pregnant women, older adults looking to preserve muscle, and anyone who exercises a lot.
While no replacement for whole-food sources of protein, “Protein powders are a great way to boost protein, a highly satiating and muscle-preserving macronutrient,” says sports nutritionist Hayden James, M.A., R.D.N., C.D., C.D.E. You can blend them into smoothies, shake them up with water or milk, stir them into oatmeal, and even incorporate them into pancake or waffle mix.
The U.S. protein supplements market has grown to nearly $10 billion, which means there are more options than ever on store shelves and online. That’s great news for variety, but it can also make choosing the right one feel overwhelming.
Before you go ahead and just grab the first tub you see, though, consider the following questions. They’ll help you find the protein that best fits your needs, lifestyle, and preferences.
1. What Is The Protein Source?
“There are so many different types of protein powders available, including plant-based proteins and animal-based proteins,” says New York City-based dietitian Chelsey Amer, M.S., R.D.N., C.D.N.
Which protein source is best for you depends on your taste preferences and personal dietary restrictions. “For omnivores and dairy-consuming vegetarians, whey protein is a heavily studied and highly bioavailable protein source,” James says. Vegans, meanwhile, would opt for a plant-based powder.
Understanding Your Options
Here’s a quick breakdown of the most common protein sources you’ll see:
- Whey protein – Made from milk, absorbs quickly, and is great for post-workout recovery
- Casein protein – Also from milk, but digests slowly—ideal for overnight muscle support
- Plant-based blends – Usually combine pea, rice, or hemp to provide a complete protein profile
- Collagen protein – Supports skin, hair, and joint health but isn’t a complete protein on its own
One thing worth knowing: recent testing from the Clean Label Project found that whey-based proteins tend to have lower contamination levels than plant-based options. That doesn’t mean plant-based is bad—it just means you’ll want to pay extra attention to quality certifications (more on that in question four).
Not sure what type of protein to pick? This guide breaks down all of your protein options—from whey and casein to soy and rice, pea, and hemp—to help you find the best fit for you.
2. Is The Powder A Complete Protein?
Though animal-based protein powders contain the right variety and balance of amino acids to be considered “complete” proteins, you’ll need to take extra care when searching for a “complete” plant-based powder.
“Plant-based blends usually provide complete proteins,” says dietitian Alesa Latour, R.D.N., L.D.N. While pea and hemp proteins make good powder bases, they typically have other proteins added to provide additional amino acids. Rice protein, meanwhile, is too low in the amino acid lysine to be considered complete.
What Makes a Protein “Complete”?
A complete protein contains all nine essential amino acids your body can’t make on its own. Your body needs these building blocks to:
- Build and repair muscle tissue
- Support immune function
- Help with post-workout recovery
- Maintain healthy skin, hair, and nails
Related: 9 Easy Ways To Up Your Protein Intake
Wondering if it really matters? “Proper muscle recovery and growth requires all of the amino acids,” says Latour. If you don’t get all of them from your protein powder, you’ll need to supplement with aminos or amino-rich foods.
The good news? Most quality plant-based powders now blend multiple protein sources together—like pea with rice, or a mix that includes hemp and quinoa—to give you that complete amino acid profile.
3. Is The Powder Sweetened? With What?
If you’re concerned about your sugar intake, scan protein powder labels carefully and check ingredient lists for sweeteners.
“Oftentimes, flavored protein powders are sweetened with either real sugar or artificial ingredients,” explains Kate Martino, P.A., who focuses on nutrition and holistic health. “Though it’s generally best to minimize sweetened foods, up to five grams of sugar per serving may be okay after a workout.”
Sweeteners to Watch For
When reading labels, keep an eye out for these common sweeteners:
- Added sugars – Look for cane sugar, high fructose corn syrup, or agave on the ingredient list
- Artificial sweeteners – These include sucralose, aspartame, acesulfame potassium, and saccharin
- Natural alternatives – Stevia, monk fruit, and vanilla extract are generally gentler options
A helpful rule of thumb: aim for a powder with less than 15 grams of total carbohydrates and under 5 grams of sugar per serving. This keeps things balanced, especially if you’re using protein powder daily.
Related: The Pros And Cons Of The Most Popular Sweeteners Out There
If you want to avoid artificial sweeteners, in particular, look for an unflavored protein powder or one that’s sweetened with natural ingredients like stevia, vanilla extract, cinnamon, or monk fruit.
Here’s something interesting: if you’re choosing a flavored powder, vanilla or unflavored options tend to be cleaner choices. Testing has shown that chocolate-flavored protein powders can contain significantly higher levels of certain contaminants compared to vanilla varieties—so when in doubt, going light on the flavor can actually be a smart move.
4. Does This Protein Sport Any Quality Seals?
Brands worth adding to your cart have been put through the ringer to ensure they meet or exceed various standards. As a result, they flaunt various logos or seals on their packaging.
“I always recommend purchasing a protein powder approved by an independent testing agency,” says James. This matters more than you might think—the FDA doesn’t approve supplements before they hit the shelves, so third-party testing is really your best assurance that what’s on the label matches what’s in the tub.
Why Third-Party Testing Matters
Recent testing by the Clean Label Project found that nearly half of protein powders on the market exceeded at least one safety standard for contaminants like heavy metals. That’s a pretty eye-opening number. The good news is that certified products have been independently tested to help confirm they meet the certifier’s standards for things like:
- Heavy metals (lead, cadmium, arsenic, mercury)
- Banned substances
- Undisclosed ingredients
- Contaminant limits set by the certifier
A few label certifications that indicate quality to look out for:
- NSF Certified for Sport
- Informed Choice (also called Informed Sport)
- USDA Organic
- Non-GMO Project Verified
- BSCG (Banned Substances Control Group)
Look out for The Vitamin Shoppe’s own quality seal, which reflects a rigorous 320-step quality assurance and third-party testing process, on all of our brand name products. That means every batch is tested for purity and potency before it reaches you.
What If My Favorite Brand Isn’t Certified?
Not every quality product carries a certification—some smaller brands simply haven’t gone through the (often expensive) certification process yet. In those cases, look for brands that:
- Publish their testing results
- Have transparent ingredient sourcing
- Respond to customer questions about their quality processes
That said, if you’re choosing between two similar products and one has third-party certification, that’s usually the safer bet.
5. How Long Is The Ingredient List?
In foods and supplements alike, super long ingredient lists can indicate a product contains additives. If you’re focused on eating clean, you may want to keep that ingredient list simple.
“Protein powders on the market vary, and some are more processed than others,” says Martino. When in doubt, look for a short ingredients list and ingredients you can pronounce and recognize.
Red Flags to Avoid
Here are some ingredients that nutrition experts suggest skipping when possible:
- Proprietary blends – These hide the actual amounts of each ingredient, so you don’t know what you’re really getting
- Mono and diglycerides – These can contain trans fats
- Artificial colors and flavors – Generally unnecessary in a quality protein powder
- Excessive fillers – Things like maltodextrin or dextrose added to bulk up the product
What a Clean Label Looks Like
A straightforward protein powder might have an ingredient list that looks something like this:
- Whey protein isolate (or your plant protein of choice)
- Natural flavoring
- Stevia or monk fruit (if sweetened)
- Maybe a little cocoa powder or vanilla extract
That’s it. The first ingredient should always be your protein source—if sugar or a filler appears first, that’s a sign the product is more about taste than nutrition.
6. Does The Protein Powder Contain Any Allergens You Avoid?
If you have any food allergies or sensitivities, pay extra-close attention to a protein powder’s ingredients list. “Getting a product that contains no soy, dairy, or gluten may be a better choice for someone who already suffers from bloating and other digestive issues,” advises dietitian Jeanette Kimszal, R.D.N., N.L.C.
How to Find Allergen-Free Options
Most retailers, including The Vitamin Shoppe, let you filter products by dietary needs. You can search specifically for:
- Gluten-free protein powders
- Dairy-free options
- Soy-free formulas
- Vegan-friendly blends
Though you might pay a premium for protein powders free of certain allergens, it will be well worth the avoided risk. And honestly, there are more allergen-friendly options now than ever before—so you don’t have to sacrifice quality or taste.
How Much Protein Do You Actually Need?
While you’re thinking through all these questions, it’s also worth considering how much protein you’re aiming for each day. The standard recommendation of 0.8 grams per kilogram of body weight is really a minimum—and most active adults benefit from more.
Here’s a simple breakdown:
- General active adults – 1.2 to 1.6 grams per kilogram of body weight
- Athletes or heavy exercisers – 1.4 to 2.0 grams per kilogram
- Adults over 65 – At least 1.2 grams per kilogram to help preserve muscle
So if you weigh 150 pounds (about 68 kilograms), you’d likely want somewhere between 80 and 110 grams of protein daily if you’re regularly active. A protein powder providing 20 to 30 grams per serving can make hitting that goal a lot easier—especially on busy days.
Pro tip: Try to spread your protein intake throughout the day rather than cramming it all into one meal. Your muscles can only build from so much protein at once, so 20 to 40 grams per meal tends to work best—while the rest still counts toward your daily total.
Still have questions about which protein powder is right for you? The Vitamin Shoppe offers free virtual nutrition coaching consultations where you can chat with an expert about your specific goals. And if you’d rather talk to someone in person, our Health Enthusiasts in-store are always happy to help you find the perfect fit.
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