I hear from clients ALL the time that they walk into a health food store, so excited to buy a protein powder to make a healthy smoothie … and then they get completely overwhelmed by the wall of protein powders, all claiming to have magical powers to improve their health.  Have you been there?

Selecting the right protein powder can be a daunting task given ALL of the options available. Whether you’re aiming to support muscle growth, improve recovery, or simply add more protein to your diet, you’re going to get the best results if you choose a product that aligns with your health goals and dietary needs. Here’s a comprehensive guide to help you navigate the protein powder aisle with confidence.

Choose the Best Protein Powder Base for You

The main ingredient in protein powder should be … protein.  But protein can come from meat, from dairy, from seeds, from beans, from eggs … so how do we choose?  Here are the benefits of various protein powder bases, ranked from my #1 choice to some of the ones I recommend less frequently.

Beef Protein

• Why I love it: Beef protein is rich in all the essential amino acids and highly digestible, making it an excellent choice for muscle repair and growth. In fact, research shows it is just as effective as whey protein, which was previously regarded as the best for body composition, at supporting lean body mass.  It’s a great way to get in a complete protein without high risk of food sensitivities (like dairy or egg), so for someone with an autoimmune condition or a gut issue, this would be my first choice.  The texture tends to be great, and the ingredients tend to be simple.
• Who should choose it: Ideal for those with sensitive guts, those who are lactose intolerant but still want a complete protein source, or those looking for very simple ingredients.

Plant Protein Blend

• Why it’s beneficial: Individual plant proteins (like brown rice protein) do not contain all 21 amino acids. However, a plant protein blend typically combines proteins from multiple plant sources like peas, rice, and chia to provide a complete amino acid profile.  For vegans, vegetarians, or those who prefer to minimize animal products,
• Who should choose it: Best for vegetarians, vegans, or those with dairy sensitivities.

Bone Broth Protein

• Why it’s great: Contains collagen, which is beneficial for joint health, skin, and gut health.
• Who should choose it: Perfect for individuals looking to improve their gut health or support joint function. It is not a complete protein, so you won’t want to rely on this for all of your protein throughout the day, but I would never recommend a protein powder alone anyway!

Hemp Protein

• Why it’s unique: Offers a good balance of omega-3 fatty acids and fiber and is easy to digest.
• Who should choose it: Suitable for those looking to boost their intake of healthy fats along with protein. Also great for those who prefer unflavored options, which are hard to find with some other bases.

Whey Protein

• Why it’s popular: Whey protein is quickly absorbed and highly effective for muscle recovery and growth. In fact, the Protein Digestibility Corrected Amino Acid Score (PDCAAS) ranks it as #1 in terms of being broken down and utilized by muscles most quickly.  However, in practice (potentially because I work with lots of people with intestinal permeability or sensitive guts), I find it leads to bloating a majority of the time, and people feel better when they remove whey protein from their regular routines. Remember that lactose, casein, and whey are the main proteins in dairy, and all can be inflammatory.
• Who should choose it: Great for athletes and bodybuilders. However, it may not be suitable for those with lactose intolerance or dairy allergies. Chose rBGH-free options.

Other Options (Soy, Egg White, Casein, Collagen)

• Way back in the day, I recommended egg white protein, because it was one of the few whole foods options available. These days, though, with more options, I rarely recommend it.
• Soy can be good for hormonal health if it is high quality (organic, non-GMO, unprocessed). However, most soy protein powders I’ve found are poor quality, so I wouldn’t recommend this.
• Casein protein is having a bit of a heyday right now with people recommending it right before bed since it digests slowly. However, like whey, I find people have gut issues with this, since it comes from dairy.
• Collagen is great, but it is not a complete protein, and I don’t recommend it as a protein powder per se, but rather as a supplement for specific purposes. See this post for more on collagen.

Concerns for Heavy Metals

Many clients ask about heavy metals in protein powder, since this issue recently got some press.  Heavy metals such as lead, arsenic, and cadmium can occasionally be found in some protein powders, especially those derived from plants grown in contaminated soil. While heavy metals are a concern, I don’t think they’re a reason to avoid protein powder all together.  Instead, to minimize exposure:

• Choose products that are third-party tested for heavy metals. Having an available certificate of analysis is helpful.
• Look for brands with transparent sourcing and manufacturing practices.
• If you’re not vegan or vegetarian, consider an animal source. Consumer Reports reports that plant-based protein powders had over two times the amount of lead and measurably higher amounts of other contaminants vs. animal-based products.
• Support your liver and detoxification system with food and lifestyle interventions.
• Get periodically tested for heavy metal toxicity. At The Lyons’ Share, we can help.  Feel free to schedule a free initial consultation here.

Which Sweetener is Best?

Protein powders often contain sweeteners to improve taste – I’d sure rather drink a milkshake than a chalky beverage, wouldn’t you? Here’s a breakdown of common sweeteners and what to look for:

• Stevia and Monk Fruit: Natural, calorie-free sweeteners that don’t spike blood sugar levels.
• Erythritol: Doesn’t spike blood sugar but can cause bloating and GI upset in high quantities.
• Cane Sugar: Adds calories and can affect blood sugar levels but is a more natural option than the artificial sweeteners below. If you’re looking for body composition changes, improving metabolic health, or reversing prediabetes, I would only choose cane sugar if it has <5 grams per serving.
• Artificial Sweeteners (e.g., sucralose, aspartame, acesulfame potassium or Ace K, saccharin): Often used in low-calorie products but may have potential health risks and can affect gut health. I would recommend avoiding these.
• Best choice: Opt for natural sweeteners like stevia or monk fruit to avoid added sugars and artificial ingredients.

What Else to Look for on the Label

When selecting a protein powder, pay close attention to the label. Here are key things to consider:

• Grams of Protein: Aim for a high protein content, ideally at least 20 grams per serving. A higher protein content ensures you get sufficient amino acids to support muscle repair, growth, and overall health.
• Grams of Sugar: Look for protein powders with low sugar content, preferably less than 5 grams per serving. High sugar content can add unnecessary calories and lead to blood sugar spikes. Some protein powders use sugar to enhance flavor, but there are better options with natural, low-calorie sweeteners. Get your sugar from things you truly enjoy and stick to mostly protein in your powder.
• Artificial Colorings: Artificial colorings can be identified by names like FD&C Red No. 40, FD&C Blue No. 1, and other similar nomenclature. These additives have been linked to various health concerns, including hyperactivity in children and potential carcinogenic effects. It’s best to choose products that derive color from natural sources, like beetroot powder or turmeric.
• Preservatives: Common preservatives in protein powders include sodium benzoate, potassium sorbate, and calcium propionate. These chemicals can extend shelf life but may have adverse health effects with long-term consumption. Opt for products with minimal or no preservatives, ensuring the product is as natural as possible.
• Fillers and Additives: Fillers like maltodextrin, a carbohydrate derived from corn, can spike blood sugar levels and provide no nutritional benefits. Additionally, hydrogenated oils are used to improve texture but contain trans fats, which are harmful to heart health. Look for clean labels that prioritize whole ingredients over unnecessary additives.
• Allergen Information: Ensure the product is free from any allergens that you need to avoid.

How to Use Protein Powder as Part of a Complete Diet

Protein powder can be a convenient way to boost your protein intake, but it should not replace whole foods. Here’s how to incorporate it into a balanced diet:

• Post-Workout Shakes: Combine protein powder with water or a non-dairy milk for a quick recovery drink. If you won’t be eating a meal for a while after your workout, and you are prioritizing muscle gain. See this post for more.
• Smoothies: Add to fruit and vegetable smoothies for a nutrient-dense snack or meal replacement. See this post for the 7 ingredients you need to build a healthy smoothie!
• Protein Milkshake: I used this for YEARS to manage my sugar cravings! Find the recipe and details here.
• Sweet coffee treat: I add collagen to my morning coffee, but if I’m making a second cup (even of decaf), I’ll often give myself an added protein boost by using a handheld frother to whisk in some chocolate protein powder. The Active Stacks or Prime proteins below are delicious this way!
• Baking: Use protein powder in recipes for pancakes, muffins, or energy bars to increase their protein content.
• Overnight Oats, Yogurt, or Pudding: Mix with oats or yogurt for a protein-rich breakfast or snack. Make a simple protein pudding like this. Or try my chia hemp flax pudding here!

My Favorite Protein Powder Brands

• Overall favorite: Active Stacks
• Second favorite beef protein: Prime Protein
• Favorite plant protein: Truvani
• Second favorite plant protein: Be Well by Kelly Choco Bean Protein
• Favorite whey protein: Natural Force Organic
• Best overall for newbies to protein powder: Orgain
• Best with greens added: Vega Protein & Greens
• Best unflavored: Nutiva Hemp protein
• Best travel packs: Vega All-In-One

The Bottom Line

Navigating the world of protein powders can be overwhelming, but with the right guidance, you can find a product that fits your needs and enhances your health. If you’re looking for personalized advice on your diet or need help with other health concerns, consider functional nutrition support from The Lyons’ Share. We can create a tailored plan to help you achieve your health goals, whether that involves protein powder or not!  Grab your free initial consultation here.

Now it’s your turn!  Do you use protein powder?  Which is your favorite?

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️ Want to hear about this topic in audio format? → Check out the podcast episode here!