{"id":24207,"date":"2026-01-09T09:52:13","date_gmt":"2026-01-09T14:52:13","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24207"},"modified":"2026-01-19T08:55:41","modified_gmt":"2026-01-19T13:55:41","slug":"protein-powder-guide","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/protein-powder-guide\/","title":{"rendered":"Ask These 6 Questions Before Buying A Protein Powder"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">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\u2014including vegans, pregnant women, older adults looking to preserve muscle, and anyone who exercises a lot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While no replacement for whole-food sources of protein, “<\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\"><span style=\"font-weight: 400;\">Protein powders<\/span><\/a><span style=\"font-weight: 400;\"> are a great way to boost protein, a highly satiating and muscle-preserving macronutrient,” says sports nutritionist <\/span><a href=\"http:\/\/www.satiatenutrition.net\/\"><span style=\"font-weight: 400;\">Hayden James<\/span><\/a><span style=\"font-weight: 400;\">, M.A., R.D.N., C.D., C.D.E. You can blend them into <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-smoothies\/\"><span style=\"font-weight: 400;\">smoothies<\/span><\/a><span style=\"font-weight: 400;\">, shake them up with water or milk, stir them into oatmeal, and even incorporate them into pancake or waffle mix.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 class=\"p2\"><span class=\"s1\"><b>1. What Is The Protein Source?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">“There are so many different types of protein powders available, including <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/plant-based-protein\/N-cp99j6\"><span style=\"font-weight: 400;\">plant-based proteins<\/span><\/a><span style=\"font-weight: 400;\"> and animal-based proteins,” says New York City-based dietitian Chelsey Amer, M.S., R.D.N., C.D.N.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Which protein source is best for you depends on your taste preferences and personal dietary restrictions. “For omnivores and dairy-consuming vegetarians, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/whey-protein\"><span style=\"font-weight: 400;\">whey protein<\/span><\/a><span style=\"font-weight: 400;\"> is a heavily studied and highly bioavailable protein source,” James says. Vegans, meanwhile, would opt for a plant-based powder.<\/span><\/p>\n<h3><b>Understanding Your Options<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Here’s a quick breakdown of the most common protein sources you’ll see:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whey protein<\/b><span style=\"font-weight: 400;\"> \u2013 Made from milk, absorbs quickly, and is great for post-workout recovery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Casein protein<\/b><span style=\"font-weight: 400;\"> \u2013 Also from milk, but digests slowly\u2014ideal for overnight muscle support<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plant-based blends<\/b><span style=\"font-weight: 400;\"> \u2013 Usually combine pea, rice, or hemp to provide a complete protein profile<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Collagen protein<\/b><span style=\"font-weight: 400;\"> \u2013 Supports skin, hair, and joint health but isn’t a complete protein on its own<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2014it just means you’ll want to pay extra attention to quality certifications (more on that in question four).<\/span><\/p>\n<p class=\"p4\"><span style=\"font-size: revert;\"><!-- Shortcode [rr-products] does not match the conditions --><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not sure what type of protein to pick? <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/protein-powder-types\/\"><span style=\"font-weight: 400;\">This guide<\/span><\/a><span style=\"font-weight: 400;\"> breaks down all of your protein options\u2014from whey and casein to soy and rice, pea, and hemp\u2014to help you find the best fit for you.<\/span><\/p>\n<h2 class=\"p2\"><span class=\"s1\"><b>2. Is The Powder A Complete Protein?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Though animal-based protein powders contain the right variety and balance of <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\"><span style=\"font-weight: 400;\">amino acids<\/span><\/a><span style=\"font-weight: 400;\"> to be considered “complete” proteins, you’ll need to take extra care when searching for a “complete” plant-based powder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“Plant-based blends usually provide <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/complete-incomplete-proteins\/\"><span style=\"font-weight: 400;\">complete proteins<\/span><\/a><span style=\"font-weight: 400;\">,” says dietitian <\/span><a href=\"https:\/\/www.linkedin.com\/in\/alesa-latour-rdn-ldn-68681ab4\/\"><span style=\"font-weight: 400;\">Alesa Latour<\/span><\/a><span style=\"font-weight: 400;\">, 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.<\/span><\/p>\n<h3><b>What Makes a Protein “Complete”?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A complete protein contains all nine essential amino acids your body can’t make on its own. Your body needs these building blocks to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build and repair muscle tissue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support immune function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help with <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/intra-post-workout-recovery\"><span style=\"font-weight: 400;\">post-workout recovery<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain healthy skin, hair, and nails<\/span><\/li>\n<\/ul>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-increase-protein-intake\/\" target=\"_blank\" rel=\"noopener noreferrer\">9 Easy Ways To Up Your Protein Intake<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Wondering if it <\/span><i><span style=\"font-weight: 400;\">really<\/span><\/i><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news? Most quality plant-based powders now blend multiple protein sources together\u2014like pea with rice, or a mix that includes hemp and quinoa\u2014to give you that complete amino acid profile.<\/span><\/p>\n<h2 class=\"p2\"><span class=\"s1\"><b>3. Is The Powder Sweetened? With What?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you’re concerned about your sugar intake, scan protein powder labels carefully and check ingredient lists for sweeteners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“Oftentimes, flavored protein powders are sweetened with either real sugar or artificial ingredients,” explains <\/span><a href=\"https:\/\/www.katemartino.com\/\"><span style=\"font-weight: 400;\">Kate Martino<\/span><\/a><span style=\"font-weight: 400;\">, 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.”<\/span><\/p>\n<h3><b>Sweeteners to Watch For<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When reading labels, keep an eye out for these common sweeteners:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Added sugars<\/b><span style=\"font-weight: 400;\"> \u2013 Look for cane sugar, high fructose corn syrup, or agave on the ingredient list<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Artificial sweeteners<\/b><span style=\"font-weight: 400;\"> \u2013 These include sucralose, aspartame, acesulfame potassium, and saccharin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Natural alternatives<\/b><span style=\"font-weight: 400;\"> \u2013 Stevia, monk fruit, and vanilla extract are generally gentler options<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>Related: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/sweeteners-pros-cons\/\"><b>The Pros And Cons Of The Most Popular Sweeteners Out There<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If you want to avoid artificial sweeteners, in particular, look for an unflavored protein powder or one that’s sweetened with natural ingredients like <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-sweeteners\/N-cp99lu\"><span style=\"font-weight: 400;\">stevia<\/span><\/a><span style=\"font-weight: 400;\">, vanilla extract, cinnamon, or monk fruit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2014so when in doubt, going light on the flavor can actually be a smart move.<\/span><\/p>\n<h2 class=\"p2\"><span class=\"s1\"><b>4. Does This Protein Sport Any Quality Seals?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“I always recommend purchasing a protein powder approved by an independent testing agency,” says James. This matters more than you might think\u2014the 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.<\/span><\/p>\n<h3><b>Why Third-Party Testing Matters<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019s standards for things like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy metals (lead, cadmium, arsenic, mercury)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banned substances<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Undisclosed ingredients<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contaminant limits set by the certifier<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A few label certifications that indicate quality to look out for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">NSF Certified for Sport<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Informed Choice (also called Informed Sport)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">USDA Organic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Non-GMO Project Verified<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">BSCG (Banned Substances Control Group)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Look out for The Vitamin Shoppe’s own <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/quality\"><span style=\"font-weight: 400;\">quality seal<\/span><\/a><span style=\"font-weight: 400;\">, 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.<\/span><\/p>\n<h3><b>What If My Favorite Brand Isn’t Certified?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Not every quality product carries a certification\u2014some smaller brands simply haven’t gone through the (often expensive) certification process yet. In those cases, look for brands that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Publish their testing results<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have transparent ingredient sourcing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Respond to customer questions about their quality processes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That said, if you’re choosing between two similar products and one has third-party certification, that’s usually the safer bet.<\/span><\/p>\n<h2 class=\"p2\"><span class=\"s1\"><b>5. How Long Is The Ingredient List?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“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.<\/span><\/p>\n<h3><b>Red Flags to Avoid<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some ingredients that nutrition experts suggest skipping when possible:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Proprietary blends<\/b><span style=\"font-weight: 400;\"> \u2013 These hide the actual amounts of each ingredient, so you don’t know what you’re really getting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mono and diglycerides<\/b><span style=\"font-weight: 400;\"> \u2013 These can contain trans fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Artificial colors and flavors<\/b><span style=\"font-weight: 400;\"> \u2013 Generally unnecessary in a quality protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Excessive fillers<\/b><span style=\"font-weight: 400;\"> \u2013 Things like maltodextrin or dextrose added to bulk up the product<\/span><\/li>\n<\/ul>\n<h3><b>What a Clean Label Looks Like<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A straightforward protein powder might have an ingredient list that looks something like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whey protein isolate (or your plant protein of choice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Natural flavoring<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stevia or monk fruit (if sweetened)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maybe a little cocoa powder or vanilla extract<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That’s it. The first ingredient should always be your protein source\u2014if sugar or a filler appears first, that’s a sign the product is more about taste than nutrition.<\/span><\/p>\n<h2 class=\"p2\"><span class=\"s1\"><b>6. Does The Protein Powder Contain Any Allergens You Avoid?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"http:\/\/www.thyroidnutritioneducators.com\/\"><span style=\"font-weight: 400;\">Jeanette Kimszal<\/span><\/a><span style=\"font-weight: 400;\">, R.D.N., N.L.C.<\/span><\/p>\n<h3><b>How to Find Allergen-Free Options<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Most retailers, including The Vitamin Shoppe, let you filter products by dietary needs. You can search specifically for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gluten-free protein powders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy-free options<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy-free formulas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegan-friendly blends<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2014so you don’t have to sacrifice quality or taste.<\/span><\/p>\n<h3><b>How Much Protein Do You Actually Need?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2014and most active adults benefit from more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here’s a simple breakdown:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>General active adults<\/b><span style=\"font-weight: 400;\"> \u2013 1.2 to 1.6 grams per kilogram of body weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Athletes or heavy exercisers<\/b><span style=\"font-weight: 400;\"> \u2013 1.4 to 2.0 grams per kilogram<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adults over 65<\/b><span style=\"font-weight: 400;\"> \u2013 At least 1.2 grams per kilogram to help preserve muscle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2014especially on busy days.<\/span><\/p>\n<p><b>Pro tip:<\/b><span style=\"font-weight: 400;\"> 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\u2014while the rest still counts toward your daily total.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook community, <a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2014including 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<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/protein-powder-guide\/\">Read More <span class=\"screen-reader-text\">Ask These 6 Questions Before Buying A Protein Powder<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":24209,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[7],"tags":[],"class_list":["post-24207","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ask These 6 Questions Before Buying A Protein Powder<\/title>\n<meta name=\"description\" content=\"Interested in adding a quality protein powder to your routine? 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