The Best Protein Powder Guide (2020)

In this complete protein supplement guide, you’ll learn about different types of protein sources and which ones make the best protein powders. If you’re interested in what science says the best protein shakes and protein supplements are, read on!

Farther down, you’ll find information on why we need protein and how it helps us reach our fitness goals.

3 Best Protein Powder Recommendations

11 More Best Protein Powders (By Type)

Animal Protein Sources

Animal-based sources are the most popular protein supplements. This is largely because practically all animal sources are complete proteins, meaning they contain all essential amino acids.

Of this group, the milk products whey and casein are the most prevalent, and are general considered the best protein powders. There are some advantages to each source, though, so we’ve briefly summarized some popular options below.

Whey

Whey is a component of milk, and a byproduct of cheese manufacturing. During this process, enzymes are added to warm cow milk, causing the casein in the milk to coagulate (clump up). The leftover milky-clear liquid is whey.

This whey protein liquid contains 20%-30% of all proteins in milk, the casein curds containing the other 70%-80%. That liquid is then cleaned and dried, and can be added to other food products or concentrated and sold as whey protein powder. These powders typically contain between 25% and 90% protein.

It’s not without reason that many professionals consider whey protein to be the best protein powder. First, it contains all essential amino acids in appropriate quantities. (Its PDCAA Score, on the table below, is a full 1.00.) That means anybody taking whey as a protein supplement doesn’t need to mix and match other sources in order to reach their amino acid needs.

Second, whey protein has a very high Protein Efficiency Ratio, second only to egg white protein⁠—on this list. This means that in animal trials, whey protein supplementation resulted in more mass gained than most other supplements.

Finally, whey protein powder is very inexpensive. In addition to being a byproduct of cow milk, which in itself is inexpensive, the formation process is not very resource-intensive. For most people looking for the best protein powder, whey is the way to go.

Casein

Casein is the other primary component of cow milk, containing 70%-80% of all milk protein. Similar to whey, casein is an excellent protein source, containing all essential amino acids.

One benefit that casein protein powder holds over whey is its ability to clump up. After consuming a casein protein supplement, it concentrates into a clump in the stomach. This causes casein protein to be digested over a longer period of time, resulting in a steady stream of amino acids for up to several hours.

For athletes wanting to minimize muscle breakdown after a workout, casein might be the best protein powder. The slow release ensures that the body has the necessary amino acids and nitrogen sources for muscle synthesis. This in turn discourages the body from turning to muscle tissue as an amino acid source.

Egg White

Egg white is the clear fluid inside of eggs. When you cook an egg, its proteins start to bond together. That process causes the clear, gooey fluid to turn white and solidify. Without those proteins, egg white would be almost nothing but water. In fact, egg white is about 90% water and 10% proteins.

Some manufacturers isolate those proteins to produce egg white protein powder. Typically, they remove the yolks and blend up all the leftover egg white. After a dehydration process, the resultant protein powder can be shipped as is or blended into other ingredients.

Egg white is a complete protein source and has a Protein Efficiency Ratio even higher than that of whey and casein. (That means that test rats grew larger after being fed egg white protein.) And since egg white contains no dairy, it’s one of the best protein powders for those with lactose sensitivities.

Collagen

Collagen is a common structural protein, forming much of our skin, bones, and connective tissue. The powder is usually produced from animal bones, skin, and cartilage. These typically include chickens, cows, pigs, and fish. And since these sources can vary so widely, different collagen protein supplements can have different amino acid profiles.

Collagen became a hot topic in the health and fitness industry beginning in the early 2010s. Part of this stemmed from studies demonstrating how collagen supplements can improve skin and joint health.⁴24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain.⁵Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. But as a protein supplement, different collagen sources first began to garner popularity around 2015.

Depending on the source, collagen can have a PDCAAS rating ranging from 0 to 0.95 (with 1.00 being a “perfect” score). This is because some collagen sources completely lack the essential amino acid tryptophan, which drops the PDCAAS rating to 0. This doesn’t mean collagen protein is useless, as previously explained. For any protein powder missing one or more essential amino acids, you can pair up another protein supplement or food to fill the gaps.

Research on collagen protein supplementation is still early, but it’s one of the best protein powders for those looking to improve hair, skin, and bone health. In addition, most collagen supplements contain the essential amino acids needed for building muscle tissue.

Bone Broth

Bone broth protein powder is the product of dehydrated bone broth. The broth is traditionally made by boiling bones, with or without meat. This process pulls nutrients and flavor out of the bones into the liquid. Most bone broth protein supplements are made from chicken or cow broth, dehydrated down into a powder.

The rise of bone broth protein is actually a precursor to the popularity of collagen supplements. The boom originates with the paleo diet, in which foods are restricted to those presumed to have been available to ancient humans. The diet gained popularity in the early 2010s, and with it, its bone broth recipes.

Like most other animal sources, bone broth protein powder is a complete protein source. In addition to having a complete amino acid profile, it also contains lots of natural vitamins and minerals. It’s touted for its potential to improve digestive, joint, and immune system health.⁶Protection of gastric mucosal integrity by gelatin and simple proline-containing peptides.⁷Possible links between intestinal permeability and food processing: A potential therapeutic niche for glutamine.⁸L-Glycine: a novel antiinflammatory, immunomodulatory, and cytoprotective agent.⁹Histidine and arginine are associated with inflammation and oxidative stress in obese women.¹⁰Glucosamine therapy for treating osteoarthritis.¹¹Combined chondroitin sulfate and glucosamine for painful knee osteoarthritis: a multicentre, randomised, double-blind, non-inferiority trial versus celecoxib.

Bone broth protein is one of the best protein powder choices for those seeking a complete, nutritional protein supplement. In addition, it’s almost definitely the best protein powder for those sticking to paleo-friendly protein powders.

Plant Protein Sources

For vegetarians, many animal-based protein sources are off the menu. And by the very definition, vegans can’t consume any animal products at all. For these groups, plant-based protein sources are the way to go.

One disadvantage of plant protein sources is that many of them are incomplete proteins, meaning they don’t contain all essential amino acids. This means that anyone sticking exclusively to plant proteins must ensure they get a proper mix to meet all their amino acid needs.

Luckily, there are a few plant foods that actually are complete protein sources. These include foods like soy and quinoa. Although you probably won’t find quinoa protein powder in your local health foods store, other powders such as soy protein are fairly easy to find.

Below, we’ve listed a few of the most popular plant-based protein supplements by type to help you pick the best protein powder. You can take a look at our list of the best vegan protein powders for a more thorough rundown.

Soy

Soy is one of the most complete plant-based protein sources. It has a PDCAAS rating of 1.0, meaning it contains all essential amino acids in adequate quantities. Largely because of this, soy protein powder is one of the best protein powder choices for vegans and vegetarians.

Soy concentrate and soy isolate are the two primary forms of soy protein powder. Soy concentrate contains about 70% protein, and has a lower fat and carbohydrate content than most soy products. Similarly, soy isolate has a protein level of about 90%, and contains even fewer food ingredients.

Soy may be one of the best protein powder choices for vegans, vegetarians, and those with gluten and lactose sensitivities. (Though those with food sensitivities should always check the label, of course.)

Pea

Pea protein is another complete protein source, and has been growing in popularity over the past few years. It’s made by extracting the pea proteins in a bath and dehydrating the solution into a powder.

On the PDCAAS scale, pea protein scores a 0.89. This means that it does contain all essential amino acids. However, in order to meet your amino acid needs, you would have to consume about 11% more than, say, whey protein. But, as previously explained, this is not a problem for anybody with a varied diet, as other foods can fill that amino acid deficit.

Pea protein is one of the best protein powder choices for those adhering to vegetarian diets. And just like most other plant-based proteins, pure pea protein is lactose- and gluten-free.

Rice

Rice protein powder is another inexpensive protein powder option. It’s typically made by simply grinding rice into a powder and using enzymes to separate the starch and protein. Once the starch is pulled out, a protein-rich powder is left over.

Most rice protein has a PDCAAS rating of roughly 0.90—just slightly above pea protein. It contains all essential amino acids needed for muscle tissue building, but it’s best to pair it with other protein-rich foods to fill the slight amino acid deficit. Quinoa, lentils, and nuts are some good options.

Rice protein is one of the best protein powders for those maintaining vegetarian diets on a budget. It’s an easily-digested choice that’s typically free of all dairy and gluten—though, again, always read the label.

Hemp

Hemp protein powder is another complete protein source. This lesser-known protein supplement has gaining popularity since the mid 2010s. Its production is clean and simple, made by grinding hemp seeds into a fine powder.

No matter how you slice it, hemp protein powder contains all essential amino acids. However, it has fairly low levels of the amino acid lysine, leaving it with a PDCAAS rating of 0.51. Luckily, this is really no issue, as consuming protein from almost any other source will fill this gap.

Hemp is one of the best protein powder choices for those wanting to avoid animal products and stick with a natural, barely-processed supplement.

Special Types of Protein Powder

Branched-Chain Amino Acids (BCAA)

Branched chain amino acids are a combination of the amino acids leucine, isoleucine, and valine. These three amino acids play an important role in muscle protein synthesis.

BCAAs are present in many protein sources, such as whey, casein, and egg whites. As such, most people with healthy diets and those who drink protein shakes are not lacking in BCAAs.

However, there is some research to suggest there may be some benefit to supplementing amino acids directly. For example, one study found that supplementing amino acids after heavy weight training resulted in boosted protein synthesis (as in, more muscle building).¹²Postexercise net protein synthesis in human muscle from orally administered amino acids In contrast, those who didn’t take any supplement experienced muscle protein breakdown.

Read our complete BCAAs guide for more information.

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How to Supplement Protein Powder

Best Protein Powder For Muscle Building

When it comes to building muscle, whey protein and casein protein are the two most popular options. As explained above, the two are both milk products, and contain a complete profile of essential amino acids.

Whey protein powder is the more popular of the two due to its rapid absorption. When you drink a whey protein shake after a workout, the amino acids in the drink almost immediately get to work. These building blocks are quickly used to build muscle tissue as you recover.

Casein protein powder, although similar in to whey protein, is absorbed more slowly. It’s a good option for athletes who want a release of protein over a longer period after their workout, or who want to maintain a steady supply of amino acids for several hours.

Egg white protein powder is another popular option among athletes. Its Protein Efficiency Ratio is higher than both whey and casein, meaning that animal trials showed the most mass gain with egg whites. And just like whey and casein, egg white protein powder contains all essential amino acids.

Dosage for Muscle Building

Research varies a little bit when it comes to protein supplement dosage recommendations. One meta-analysis of 49 studies found no benefit in total daily protein intake beyond 1.6 g per kg of bodyweight, or roughly 0.73 g per pound.¹³A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults Other studies focusing on trained athletes suggest that up to 2.4 g or protein per kg of bodyweight—or roughly 1 g per pound—might be most beneficial.¹⁴Do athletes need more dietary protein and amino acids?

For fairly experienced weightlifters, 2 g of total daily protein intake per kg of bodyweight (or 0.9 g per pound) is a common recommendation.

To hit your daily goals, you’ll need some careful planning and tracking. Some people choose to plan their meals in advance, while others track calories and nutrients on the go. The smartphone app MyFitnessPal is a popular choice for this.

Without careful planning, most athlete’s diets won’t hit their daily protein intake goals. Once you have a rough estimate of your daily intake, you can drink a protein supplement to make up the difference, if any. Most protein shakes contain around 25 grams per serving.

Timing for Muscle Building

There are some common misconceptions about when you should drink your protein supplement. You may hear novices and seasoned gym rats alike recommend you drink a shake during your workout for maximum performance. However, not even the best protein shake can help you squeeze out a few more reps.

These misconceptions stem from a misunderstanding of something called muscle catabolism. During a workout, muscle tissue can actually break itself down for energy. If you’re hoping to build muscle mass, this isn’t ideal. Luckily, research has shown that taking protein supplements before or during workouts can help to mitigate this muscle breakdown.¹⁵Branched-chain amino acids augment ammonia metabolism while attenuating protein breakdown during exercise. What a relief, right?

Well, it’s not actually an issue for most weightlifters. The caveat is that they won’t actually reach a catabolic state during their workouts. Muscle catabolism occurs when the body is undergoing lengthy, repetitive, stressful exercise, such as running a marathon. For most weightlifters who keep their sessions to roughly an hour (or with decent rests, even longer), muscle breakdown shouldn’t be a concern.

With all that in mind, weightlifters won’t reduce muscle breakdown by drinking a protein supplement before or during their workouts.

So when is the best time to drink that tasty protein shake? (Or bland, if you prefer unflavored protein powder.) Research overwhelmingly has one answer: right after your workout.

Study after study has demonstrated that consuming a protein supplement (or even better, a protein/carbohydrate mix) after each workout can have a slew of positive effects, like the following:

• Increased muscle protein synthesis (tissue building)¹⁶Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.¹⁷Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise
• More muscle mass¹⁸A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
• Better glycogen production and storage (energy)¹⁹Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement²⁰Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women
• Boosted strength and performance²¹THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE²²Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans
• Decreased muscle damage²³Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage
• Less delayed-onset muscle soreness²⁴Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage

Beyond that, drinking one of the best protein shakes after a workout can be a nice treat for your efforts. You earned this!

Best Protein Powder For Weight Loss

Research has thoroughly demonstrated that protein supplementation can help with weight loss. As mentioned previously, drinking protein shakes while at a calorie deficit can lead to greater fat loss and muscle tissue preservation.²⁵A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study But what’s the best protein powder for weight loss?

Whey protein, one of the most popular protein supplements, is a great option for losing weight. For anyone trying to maintain a strict diet, whey protein isolate may be a good choice, as most food ingredients are filtered out to make the leanest and cleanest powder possible.

Plant-based protein powders are also among the best protein powders for weight loss. Soy, pea, and rice are some of the most popular plant-based options. In reality, you can’t go wrong with most protein supplements.

However, you do want to keep an eye on the nutrition label. Some protein shake brands will add sugary sweeteners—especially weight loss-focused brands (ironically). While they might taste even yummier, unhealthy ingredients are not helpful on any weight loss journey.

Dosage for Weight Loss

For someone trying to lose weight, their protein intake needs are going to be less than an athlete’s. As mentioned above, daily protein intake beyond 1.6 g per kg of bodyweight (roughly 0.73 g per pound) isn’t helpful for most people.²⁶ A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults So if you’re working out, consider that your protein intake maximum.

For those who are not very active, the current Recommended Dietary Allowance of daily protein intake is 0.8 g per kg of bodyweight, or 0.36 g per pound.²⁷Dietary protein intake and human health.

Also keep in mind your daily caloric requirements. To lose weight, you need to be at a caloric deficit. Most weight loss plans suggest a deficit of 100-500 calories per day. So when you drink your protein shakes, be sure not to slip past your target!

Timing for Weight Loss

While research suggests athletes should drink protein immediately after a workout, the timing might be a little different for those simply wanting to lose weight.

First off, if you are working out at all, it’s best to drink a small protein shake immediately afterward. As explained above, that will help minimize your body’s breakdown of muscle tissue, as it’s supplied with amino acids from the protein shake instead.

Muscle tissue is incredibly important when it comes to losing fat. Of all types of tissue in the body, muscle is one of the highest users of energy—that is, calories. And this is true even at rest! If two people with the same weight were to lie in bed all day, the one with more muscle mass would burn more calories (all other factors remaining constant).

So if your goal is to lose fat, then you want to maintain that muscle mass! This doesn’t mean you’ll end up bulky. In fact, muscle tissue is much “leaner” than fat. A pound of muscle takes up a lot less space than a pound of fat.

Outside of muscle maintenance goals, research shows that drinking your protein shakes with meals, as opposed to between meals, helps with fat loss.²⁸Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review Of course, you need to make sure you aren’t drinking so much protein that you exceed your caloric needs.

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What Is Protein?

Protein has become a fitness buzzword. Many people are under the impression that if they could just get their hands on the best protein powder, their fitness dreams might come true. But what exactly is protein? And why do we need it?

Biology

Proteins are one of the primary building blocks of the body. They’re used as structural components for muscle and other tissue, and play vital roles in the production of hormones and enzymes. Before the body can use proteins, however, they must be broken up into amino acids.

There are 20 different amino acids that the body needs for growth and development. For adults, 11 of those amino acids are produced within the body. They are termed nonessential amino acids, as they don’t need to come from our diets.

The other 9 amino acids are referred to essential amino acids. The only way for essential amino acids to enter the body is via the foods you eat. That’s why it’s important to make sure your diet (including any protein supplements you might take) contains the right kinds of amino acid sources.

Not all proteins sources are created equal. Although some protein sources do contain all 9 essential amino acids, there are many that don’t. Sources that do contain all essential amino acids are called complete proteins. Sources that don’t are referred to as incomplete proteins.

Typically, the best protein powders will be complete proteins. However, some incomplete protein supplements can be combined with others to fill the gaps.

Sources

Animal

Almost all animal protein sources protein are complete, meaning they contain all 9 essential amino acids. This is true not only for meat, fish, and poultry, but also other animal-sourced foods, such as eggs and dairy.

Because of this, dairy-based protein powders such as whey and casein are considered to be some of the best protein powder. In addition to being complete sources of protein, they’re also inexpensive to produce.

Plant

Most plant-based protein sources, on the other hand, are incomplete. Generally, they lack at least one or two amino acids. This means that vegetarians and vegans, who don’t consume animal-sourced complete proteins, must carefully plan their diets to ensure they aren’t lacking any essential amino acids.

However, there are some plant-based foods that are complete sources of protein. Soy, quinoa, hemp seeds, and chia seeds are some fairly popular complete protein sources. Some pea and rice varieties are also complete protein sources. Because of this, soy, pea, and rice protein powders are some of the best protein powders for vegans.

Protein Powder Benefits

So now we understand the biological purpose of protein. We’ve also looked at the basics behind different protein sources. But what benefits might protein supplements such as protein shakes have on our health and fitness goals?

For Athletics & Muscle Building

Research has thoroughly demonstrated a positive link between protein consumption and boosting athletic performance and muscle mass. Here’s a closer look:

For Weight Loss

The benefits of taking some of the best protein powder (those without sugary additives) go beyond bulking up! If you’re looking to lose weight, research says protein supplements are your friend.

We want to note that it’s best to combine protein shakes with other weight loss strategies. For example, one study put its participants on a 500-calorie deficit diet and split them into two groups. One group drank a whey protein shake as part of their meal plan, and the other group didn’t.

By the end of the 12-week trial, both groups had lost a significant amount of weight, with the protein shake group losing a little more. The catch, though, is that the protein shake group lost significantly more body fat and significantly less lean muscle mass.⁴⁹A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study Simply put, they ended up skinnier and healthier than the other group.

Although the most successful weight loss stories involve healthier diet and exercise, there is evidence to suggest that the best protein powder alone can help. One meta-analysis of many different studies found that, all other factors controlled, protein supplementation correlates with a decrease in body weight, fat mass, and cardiovascular disease.⁵⁰Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis

One caveat: It’s incredibly important to carefully choose the best protein powder for your weight loss goals. Many protein powders taste really great at the expense of added sugar and other ingredients. It’s not necessary to take 100% pure protein powder, but you’ll want to check the nutrition facts before you buy.

For General Health

Even for those who aren’t athletes, protein supplements can lead to improvements in general health. For example, although there are benefits to high-protein diets, there are some risks associated with long-term consumption of lots of red meats. These risks include bone strength dysfunction, liver disorders, artery disease, and more.⁵¹Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults Protein supplements are a good alternative for maintaining enough protein intake without consuming too much red meat.

Of course, those who aren’t at risk of meat over-consumption can still benefit from drinking some of the best protein shakes—those without unhealthy additives such as sugar. Many of the studies cited above found correlations between protein supplementation and lean muscle maintenance, decreased fat mass, and more.

And the benefits of protein go beyond muscle/fat body composition. Research has shown that whey protein in particular can help improve other health factors, such as reduced blood pressure and inflammation. ⁵²The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight individuals.⁵³Effect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials.⁵⁴Dietary cheese whey protein protects rats against mild dextran sulfate sodium-induced colitis: role of mucin and microbiota. This is part of the reason whey is often considered the best protein powder. Studies show that protein shakes are more than an athlete’s drink!

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Protein Powder Sources

Protein Source Quality

We previously learned about what kinds of protein sources contain all essential amino acids—those that the body can’t produce on its own. But a food’s amino acid profile isn’t the only factor in determining its quality.

Here’s a quick overview of how protein quality is measured. If you’re not interested in the technical details, skip down to the protein quality summary.

Scores of Common Protein Supplements

Protein Source	Protein Efficiency Ratio	Biological Value	Net Protein Utilization	PDCAAS
Whey Protein	3.2	104	92	1.00
Casein Protein	2.7	77	76	1.00
Egg Protein	3.9	100	92	1.00
Milk Protein	2.5	91	82	1.00
Bone Broth Protein	1.5	ND	ND	ND
Collagen Protein	ND	ND	ND	0 to 0.95
Soy Protein	2.2	74	61	1.00
Pea Protein	2.3	83	66	0.89
Rice Protein	2.4	73	71	0.90
Hemp Seed Protein	0.7	85	ND	0.51

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Summary

Protein is an essential part of the human diet. The amino acids that comprise all protein sources are vital building blocks for the human body.

As discussed, protein supplements can be a great way to meet your fitness goals and improve your health. They’re helpful not only for boosting muscle mass and strength, but also for decreasing fat mass.

Based on the studies, research, and data presented in this article, here is a review of our best protein powder recommendations: