These Are the Protein Powders Registered Dietitians Swear By

These Are the Protein Powders Registered Dietitians Swear By


Also keep in mind that protein needs depend on a lot of factors including age, gender, health status, and activity levels, Dr. Titchenal says. That’s why it can be helpful to get assessed by a qualified nutrition professional who can provide personalized recommendations for your daily intake, she explains. (Those with kidney or liver problems may want to steer clear of protein powders altogether, Marie adds.)

What to look for in a protein powder

There are a dizzying number of protein supplement powders on the market, which can make it tough to determine which ones are worth your dollars. Consider the following criteria to help narrow down the choices.

Types of protein

Whey, casein, and egg protein powders, all animal-based products, offer the “highest quality from a biological standpoint,” Dr. Jampolis says. Basically, those types of protein are absorbed and utilized most effectively by the body, she explains. They also have more leucine, an amino acid that may be especially beneficial for muscle gain, Dr. Jampolis adds. Johnson recommends products that provide 2 to 3 grams of leucine per serving.

Whey: Whey in particular has long been considered the gold standard of protein powders, Ehsani says. Made from milk, it’s absorbed quickly by your body, “making it an excellent option for post-workout recovery,” Johnson says. By contrast, Casein protein, though also derived from milk, is a slow-digesting protein, which means it can be a solid pick for people who want a steady release of protein over a long period, perhaps between meals or before bed, Johnson explains. Egg protein powders are made from egg whites and are a solid option for folks who want a complete protein source without consuming dairy products, Johnson says. This type is low in carbohydrates, she adds.

Collagen: Collagen is another animal-based option. It’s typically made from cow or fish sources, as Glamour previously reported, but it’s not a complete protein, meaning it doesn’t offer all nine essential amino acids that our bodies need to get from foods. Collagen proteins are not your best bet for muscle building, Dr. Jampolis says, but FWIW, some people swear by them for improving skin and hair health.

Plant-Based: On the plant-based front, folks following a vegetarian or vegan diet, or those with dairy or egg allergies, might prefer options like soy, pea, rice, or hemp. Soy protein powder, derived from soybeans, “is an excellent option for vegetarians or people who are lactose intolerant,” Johnson says. It’s a complete protein (meaning, it contains those nine essential amino acids), but it’s not absorbed as quickly in the body as whey protein.

Pea and Rice: Both pea and rice proteins are good choices for people with allergies or sensitivities to dairy or soy, Johnson says. Hemp protein powder, made from hemp seeds, is another good plant-based option, plus a solid source of omega-3 and omega-6 fatty acids, she says.

More: Other options include pumpkin-seed protein and chia-seed protein. When reaching for a plant-based powder, Dr. Jampolis suggests those that combine proteins from multiple sources—like pea, brown rice, and chia, for example—as that ensures you get a variety of amino acids, she explains.

Amount of protein per serving

Johnson recommends powders with at least 20 to 30 grams per serving. Just make sure to scope the nutrition label since some don’t provide many servings per container, or several scoops are needed to make one serving, Dr. Titchenal advises.

Ingredient list

The best protein powders are made with “high-quality ingredients and have minimal added artificial colors, flavors and sugar alcohols (like sorbitol, mannitol, and xylitol),” which can cause GI distress for some people, Johnson explains. Aim for 5 grams or less of sugar alcohols per serving, says Brondo. And avoid powders with fillers, additives, and preservatives, Johnson adds.



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