To decide which is the best protein powder for you, it helps to ask yourself: what are protein powders by? Protein is a necessary nutrient throughout the body to help build, repair and maintain tissue. It’s made up of chains of amino acids, nine of which are called “essential” since your body can’t make them on its own.
For a healthy body, the Recommended Nutrient Intake (RNI) is 0.75 g of protein per kg of body weight per day. If you don’t normally eat a lot of animal sources, protein powders can help you reach that goal. And they’re not just for people who go to the gym.
Who should take protein powder?
“Protein supplements are used by all kinds of performers and athletes, from soccer, tennis, and golf players to stage performers and dancers,” says Shane Collins, founder of circuit society gym and co-founder of NUA Health supplements “But we all cause damage to our muscles every day just by walking and lifting, and certainly when we train. Protein helps repair that damage.”
In other words, they are for everyone. Choosing the right one for you comes down to what it’s made of. With the exception of vegan protein powders, most are made from whey (a byproduct of cheese production), which comes in three different forms.
Whey concentrate is the most common form and is often the cheapest, according to Rachel Butcher, senior nutritionist at natural food for health. “It’s generally low in fat and cholesterol, but protein levels can range from 40 to 90% depending on the brand,” he says. “If your goal is to build muscle, a higher protein whey concentrate is probably the best choice.”
Whey isolate is more refined and therefore more expensive. “Whey isolate is refined in a process that will remove the fat and lactose from the compound,” says Butcher. “That makes it one of the leanest options, meaning it’s typically over 90% protein content.”
Whey hydrolyzate is whey protein that has been subjected to hydrolysis. “That is, the addition of water to allow the protein to break down into its smallest building blocks,” explains Butcher. “This means that it can be absorbed by the body much faster and at a higher rate.” Needless to say, it’s on the more expensive end of the scale.
Vegan protein powders are the fourth option. Peas, hemp, and soybeans are popular sources, but there are many others. “What’s key here is not just looking at the protein content, but the qualitysays Butcher. “You can tell by looking at its essential amino acids: it’s ‘complete’ if it contains all nine. To achieve this, you’ll want a mix of at least two protein sources.”
Head to the FAQ section below to find out which protein powders are best for weight loss and muscle building. Read on for our pick of the best protein powders for 2022.
How I tasted the best protein powders
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