Best Protein Powders Of 2024, According To Experts (2024)

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To determine the best protein powders of 2024, the Forbes Health editorial team consulted four accredited nutrition experts who provided their product recommendations. Star ratings were then determined solely by the editorial team, factoring in cost, protein per serving and third-party certification.

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Protein powders are dietary supplements designed to increase your intake of protein. Once marketed primarily to athletes as a way to build muscle and aid in post-workout recovery, these products have garnered appeal with a wider consumer audience in recent years.

Protein is an essential nutrient that plays a vital role in human health—it helps build and repair muscle tissue, and it can provide energy, too. Dietary protein can come from plant or animal sources, such as meat, seafood, legumes, nuts and seeds. However, many people turn to protein powders for a convenient and concentrated dose of protein, often after exercising. Many protein powders contain other nutrients, too, such as added vitamins, omega-3 fatty acids or fiber, and can often be mixed with milk or water to make a shake or smoothie.

How Does Protein Powder Work?

Protein powders can be used to supplement the amount of protein received from whole foods. These powders can offer different health benefits, but are typically used for their ability to enhance muscle and strength.

Protein itself offers benefits for the immune system and is needed for the proper functioning of organs like the heart, brain and skin.

What Does Protein Powder Do?

Protein is an essential nutrient for maintaining a healthy immune system and supporting organs like your brain, heart and skin. While most people eat a sufficient amount of protein through diet, research suggests that consuming protein powder may aid in increasing muscle growth, strength and lean body mass, especially for older individuals and those who exercise.

Protein powders should be used as directed by the manufacturer or retailer where you purchased the product. You should first check the bag or container that your powder comes in to ensure your product is not expired and that it hasn’t been opened or tampered with in any way. You can then turn to the nutrition label, which will likely offer a serving size suggestion. For example, you might be directed to take one to two scoops of powder, many of which come with a scooper for ease of use.

Protein powder labels commonly direct users to mix it into a smoothie, water or another preferred drink of choice. Some brands advertise that their powders can also be combined to food as well, like a baked dish.

What to Mix Protein Powder With

While commonly mixed with water, many protein powders can also be combined with your choice of milk, juice or other beverages. Another popular combination is adding protein powder to smoothies.

What Helps Protein Powder Absorption?

“To help increase the absorption of protein powder, there are a couple things you can do,” explains Michelle Routhenstein, a registered dietitian nutritionist, preventive cardiology dietitian at EntirelyNourished.com and a Forbes Health Advisory Board member. “Add kiwi, mango, papaya or pineapple to your shake. These foods are rich in protease, a digestive enzyme that helps to break down protein,” she continues.

Research also shows that a certain probiotic, called Bacillus coagulans, can help increase protein absorption, continues Routhenstein. This specific protein is found in sauerkraut, kimchi and yogurt, which can be added as a side to a meal with protein powder.

“It is important to note for optimal absorption of protein, more is not necessarily better,” says Routhenstein. “The average adult can absorb about 30 grams per meal and having too much may impede on the body’s utilization of this key macronutrient.”

How Much Protein Powder Should You Take per Day?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. However, this recommendation is based on the minimum amount of protein necessary to meet basic nutritional needs, meaning some individuals may need to consume more than the RDA. Additionally, the amount of protein needed per day fluctuates depending on an individual’s age, sex and level of activity.

For older adults and individuals seeking to increase muscle growth, research suggests that consuming one-and-a-half to two times as much protein as the RDA may promote an increase in muscle mass.

Adequate protein intake—about 50 grams a day for people eating a 2,000 calorie daily diet—provides energy for your body and supports healthy growth, immune function and eyesight, among other essential processes. To aid training, athletes may need twice as much protein as individuals with a less active lifestyle.

When trying to meet these nutritional needs, protein powder can be beneficial, especially for on-the-go moments, according to Kelly E. Powers, a registered dietitian in San Francisco. “Several protein powders have added vitamins and minerals, making them nutrition insurance,” she says. Aside from the convenience factor, research suggests protein powders may also offer the following benefits^[1]Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017;1(5). ^[2]Candow DG, Chilibeck PD, Facci M, Abeysekara S, Zello GA. Protein supplementation before and after resistance training in older men. Eur J Appl Physiol. 2006;97(5). :

• Healthy weight loss support
• Reduced risk of obesity
• Sore muscle relief for training athletes
• Muscle fatigue relief for training athletes
• Enhanced muscle mass and performance for training athletes

But Cara Harbstreet, a registered dietitian working in sport nutrition in Kansas City, Kansas, cautions against overly relying on protein powders, issuing a reminder that the best way to achieve proper protein intake is by eating whole foods.

Is Protein Powder Good for You?

When used as directed, protein powder is safe for most individuals. However, it’s important to consider the ingredients—and ingredient transparency—of the protein powder you decide to use. Because the Food and Drug Administration (FDA) does not regulate supplements in the same way as medications, it’s up to the brand to disclose all the ingredients and fillers in its product.

To ensure you’re ingesting exactly what the label says, consider using brands that have undergone third-party ingredient testing from an accredited organization like NSF International.

While most healthy individuals can get enough protein through their diet, athletes, older adults and pregnant individuals are typically advised to get extra protein, and may want to consider supplementing with protein powder.

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“For most people, there’s little direct harm in consuming protein powders, and there can be a time and a place for the convenience and simplicity they offer,” says Harbstreet. “Depending on lifestyle, budget and performance or training goals, [protein powders] can be one of many useful tools.”

However, she adds that protein powders carry a risk of heavy metal contamination. In fact, one study found 40% of 133 protein powder products tested had elevated levels of heavy metals^[3]Tunick MH, Thomas-Gahring A, Van Hekken DL, et al. Physical and chemical changes in whey protein concentrate stored at elevated temperature and humidity. J Dairy Sci. 2016;99(3):2372-2383. .

Finding a brand that uses third-party testing for its products may ease this concern. Additionally, regularly consuming more protein than necessary can come with its own set of risks, namely an increased risk of kidney stones.

A 2021 review also found chronic use of whey protein supplementation without professional guidance can lead to adverse health effects, particularly on liver and kidney function^[4]Karlund A, Gomez-Gallego C, Turpeinen A, et al. Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients. 2019;11(4):829. . Experts also note that the additional calories from protein powders can add up quickly, potentially leading to weight gain.

“Another consideration for collegiate and elite athletes is the potential for banned substances in protein powders or other supplements,” says Harbstreet. “This can pose a risk to eligibility if an athlete is subjected to drug testing.”

If you’re considering adding a protein powder to your daily routine, ask your physician or a registered dietitian for help in determining the best and healthiest option for you.

How Much Protein Powder Is Too Much?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. However, individual protein needs vary depending on factors such as personal health history, age, sex and level of activity.

While older research previously pointed to the theory that consuming a protein shake directly after exercising was ideal for building muscle, newer research suggests that this timing may not be as necessary as many thought.

According to a smaller 2017 study that divided 21 young men into two groups —one group that consumed protein before resistance training and one group that consumed it after—the timing of protein consumption did not seem to matter, as both groups had similar muscle development^[5]Pasiakos S, McLellan T, Lieberman H. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine. 2015 Jan;45(1):111-31. . An earlier study from 2006 echoed the same conclusion, finding a very small difference between strength gains and muscle mass in those who consumed a protein shake before or after training^[6]Bandara SB, Towle KM, Monnot AD. A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicol Rep. 2020;7:1255-1262. . Both studies support the idea that protein consumption often depends more on an individual’s needs and tolerance than timing.

Does Protein Powder Expire?

Protein powders do have an expiration date, which will likely be visible on the packaging of most products.

Manufacturers and brands of these products often recommend storing them in a cool or room temperature area. One study found that lower temperatures can extend the shelf-life of whey protein specifically, while heat can alter or damage it^[7]Vasconcelos QDJS, Bachur TPR, Aragão GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Appl Physiol Nutr Metab. 2021;46(1):27-33. .

While protein powder can aid in muscle growth and recovery in athletes and individuals who exercise, other circ*mstances in which a person may benefit from consuming protein supplements include:

• Reduced appetite or difficulty eating
• Surgical incisions or wounds that aren’t healing well
• Conditions that require additional calories and protein, such as pregnancy

If you’re considering adding a protein powder to your diet, consult with your doctor to determine the best supplement for your needs.

Who Should Not Use Protein Powder

Anyone considering adding protein powder to their diet should talk with their doctor or a registered dietitian to get insight into whether the supplement is a good option. That being said, individuals with kidney disease may want to avoid getting extra protein, as too much protein can cause the kidneys to work harder.

Additionally, individuals with allergies to certain ingredients, such as dairy, should be sure they are selecting a type of protein powder that does not contain those ingredients (like whey).

Sources of protein found in most protein powders can be divided into two categories: animal-based and plant-based.

Animal-based protein powders are often made of either whey or casein. Whey comes from the translucent liquid part of milk while casein comes from the top solid portion of milk. Both contain all nine essential amino acids. Other animal-based protein powders are made with egg white protein.

Meanwhile, plant-based protein powders typically include proteins from soy, peas, hemp, rice, chia seeds and/or pumpkin seeds.

Whey Protein Powder

If you opt for a whey protein, consider the form you want to use. In addition to whole protein powder, options include:

• Whey protein concentrate, which excludes water and other minerals from the protein
• Whey protein isolate, a very pure protein source, which excludes all fat and lactose from the protein
• Whey protein hydrolysate, which is often considered a “predigested” form of protein

Casein Protein Powder

About 80% of cow’s milk is made of casein protein, while whey protein makes up the rest. Casein is a slower digesting protein, and because of this, is often taken before bed or before lengthy periods of fasting. Because it takes the body longer to digest casein protein than whey, casein is often a better choice for a meal replacement. Casein protein also contains lactose, which may be an important factor for those with allergies and sensitivities.

Pea Protein Powder

Extracted from green and yellow peas, pea protein is lactose-free and safe for people with milk and dairy allergies or sensitivities. The three types of pea protein extracts include isolates, concentrates and hydrolysates.

While pea protein can offer a boost for athletic performance, it also has the potential to provide other health benefits. Research into pea protein isolate specifically has found that it may assist with lowering blood pressure and cholesterol levels.

Organic and Vegan Protein Powder

Those who follow vegan diets may have a tougher time getting the necessary amount of protein, which can make protein supplementation through the use of protein powders important. In addition to pea protein powders, other popular ingredients in vegetarian and vegan protein powders include quinoa and amaranth. Vegetable proteins are incomplete proteins, so choosing a blend of plant proteins, or mutually supplementing, could be the way to go to ensure you’re getting all the amino acids your body needs. One example of this supplementation is mixing bean and rice protein powders together in one smoothie.

Egg White Protein Powder

Produced from dehydrated egg whites, egg white protein powders are low calorie supplements that provide a more easily-digestible and complete source of protein. In addition to helping to promote muscle growth and strength, research indicates that egg white protein powder offers a host of other benefits, including helping to lower cholesterol and improving muscle fatigue and liver function.

What Is the Healthiest Type of Protein Powder?

Popular types of protein powders include whey, casein, egg white and plant-based proteins. The healthiest protein powders will include ingredients listed on the label, are free of heavy metals and have been third-party tested for safety and efficacy.

Protein powder can be found at your local vitamin and supplements stores such as GNC or The Vitamin Shoppe, as well as retail chains like CVS, Walgreens, Walmart and many grocery stores. You can also shop each stores’ corresponding website if online shopping is more convenient.

If you’re already set on the powder for you, you can visit your chosen brand’s website. And for access to an even wider selection of powders, you can shop online at Amazon.

Choosing the right protein powder for you largely depends on personal preferences in terms of protein type, lifestyle, health history and overall fitness goals.

What to Look for When Buying Protein Powder

When choosing a protein powder, Harbstreet recommends paying particular attention to the product’s certification(s). There are no standards for labeling, she says, so going with an item tested by a third party can offer peace of mind and make for a safer, healthier product.

“To me, this is the best indication of high quality and lower/limited contamination or ‘filler’ products,” says Harbstreet. “It’s a red flag for me if a brand uses a term like ‘proprietary blend’ without detailing what it contains. That’s a safety concern for things like heavy metals, botanicals and other ingredients that could potentially interact with other foods or medications.”

Whether you choose a plant-based or animal-based protein source is a matter of personal preference, she adds.