How to Choose a Protein Powder
Consider the protein type. Whey protein concentrate is less processed and retains more of the immune-boosting and nutrient-rich components of milk, while isolate is more refined, higher in protein per scoop, and typically easier on digestion for those who are lactose sensitive.
Choose a protein powder with minimal additives—no artificial sweeteners, flavors, or fillers. If you see a laundry list of unpronounceable ingredients, it’s probably best to leave it on the shelf.
Choose a protein powder containing around 20-30 grams of protein per serving with roughly 100-130 calories to support muscle repair and recovery without excess calories that could impact your goals.
Check the label for products that have a third party tested label such as NSF Certified for Sport or Informed Choice certified. These certification labels mean the product has been tested for quality, safety, banned substances and contaminants which is critical for athletes subject to drug testing.
For athletes prioritizing NSF Certified for Sport protein powders, Thorne Research Whey Protein Isolate is one option that is low in sugar and provides 21g protein per serving to support muscle growth and recovery.
Optimum Nutrition Gold Standard which contains 24g protein and 5.5g of BCAAs per serving mixes well in most liquids, comes in a variety of flavors and is NSF Certified for Sport. The BCAAs may help reduce muscle soreness and improve recovery.
For plant-based athletes looking for an NSF Certified for Sport option, Orgain Organic Protein + Superfoods provides 21g protein per serving from pea and brown rice protein along with a variety of greens, fruits, vegetables and herbs which may further improve recovery.
For individuals that don’t need an NSF certification, but are looking for a minimal ingredient option, Nutrabio 100% Whey Protein Isolate contains one ingredient and no allergens. It mixes well, contains 25g protein per serving, and is free from artificial colors, flavors, and sweeteners.
I recommend supplementing your diet with protein powder if you can’t meet your protein requirements through food. Athletes may have higher protein needs that make it difficult for them to meet through whole foods alone. Consuming an adequate amount of protein after training is critical to beginning the muscle repair and recovery process. Protein powder is portable and convenient and good option if you don’t have access to whole food after training.
Protein powder can help meet nutritional needs for individuals undergoing chemotherapy treatments, those recovering from surgery or for older adults whose appetites have been affected. For individuals with digestive issues who have difficulty consuming enough food to meet daily nutrition needs, protein powder is easily digestible and absorbed quickly.
Protein powders mix well in water, milk, juice and electrolyte beverages. Add protein powder to your favorite smoothie to boost the nutritional value and help meet your protein requirements.
Consider stirring protein powder into oatmeal or yogurt parfait to boost protein intake.