8 Best Protein Powders (original) (raw)

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8 Best Protein Powders & How to Use Them

October 17, 2024

Best protein powders - Dr. Axe

Although once considered a supplement solely for bodybuilders and professional athletes, protein powder has gained widespread popularity among those looking to gain muscle mass and increase protein intake while also improving their health. In fact, the potential benefits of protein powder — especially if you use the best protein powders available — extend way beyond the gym: Research shows that this superstar supplement may help with everything from improving skin health to enhancing immunity and more.

Produced from both plant-based and animal sources, there are many types of protein powders available to tailor to any diet plan, taste palate or personal preference. So what are the best protein powders, and how can they impact your health?

Let’s take a look.

What is protein powder?

Protein powder is a common supplement that provides a concentrated amount of dietary protein from both plant and animal sources. Some popular examples include whey, casein, hemp and bone broth protein powder.

Most people take protein powder looking to build muscle mass and maximize fat burning, but protein powders can also be a useful way to increase protein intake for those who may have difficulty meeting their needs, such as vegans, vegetarians or older adults.

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You can also use protein powder to increase your caloric intake if you want to gain weight in a healthy way by using it to supplement your meals and snacks.

How much protein do I need a day? In general, consuming about 50 percent of your body weight in grams of protein per day is ideal. Go higher for muscle building or fat loss.

In addition to supplying an extra bit of protein to your daily diet, protein powder benefits many other aspects of health as well. In fact, several types are high in fiber, vitamins and minerals and have been linked to a wide range of health benefits such as lower cholesterol levels, better blood sugar control and improved skin health.

Plus, protein powder is available in a wide array of different flavors and can be incredibly versatile. Although most commonly mixed with milk or water, it can also be incorporated into recipes like breakfasts and baked goods to add a punch of protein to your favorite foods.

Common types

Protein powders can be derived from many different plant-based and animal sources. Some of the most common types cropping up on the market today include:

There are also several different forms of protein powder, each of which varies based on its nutrient profile and the way that it is processed. The three most common types include:

Quality protein powder vs. protein powder with fillers

Not all protein powders are created equally.

Not only are many pumped full of fillers and added ingredients, but they often contain misleading labels, making it impossible to tell what you’re really getting in each serving. In fact, a slew of lawsuits has found that many popular brands of protein powders actually contain less than half of the amount of protein listed on the label.

These lawsuits allege that many companies use a practice called “amino spiking,” meaning that they use cheap filler amino acids like glycine, leucine and taurine and then count these amino acids toward the total protein content on the label. The problem is that these amino acids are incomplete proteins and don’t contain the same health benefits as the complete proteins found in organic protein powder.

So how can you skip the scams and make sure you’re getting the best bang for your buck? Take a closer look at the ingredients label, and skip the supplements that add extra amino acids or fillers like maltodextrin or artificial sweeteners.

Instead, opt for naturally sweetened protein powders with minimal ingredients, and be sure to always purchase from reputable retailers to get the best protein powders.

1. Protein powder made from bone broth

Bone broth is made by simmering different parts of animals, including bones and connective tissues, into a nutrient-rich broth, which can then be dehydrated and concentrated into a protein powder. Not only is protein powder made from bone broth highly nutritious, but it’s also available in an assortment of flavors, which is why it’s often dubbed the best-tasting protein powder for baked goods and recipes.

Benefits:

Goals:

A protein powder made from bone broth is ideal for those looking to improve their health, optimize immunity and combat the signs of aging while also increasing their daily protein intake.

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Diet types:

2. Collagen protein powder

As the most abundant form of protein in the body, collagen is found in the muscles, skin, bones and blood vessels. However, collagen levels begin to slowly decline as you get older, resulting in symptoms like joint pain, wrinkles and hair loss.

Taking a collagen supplement is an effective way to boost collagen levels and reverse the symptoms of aging to improve health and quality of life. The best form of a collagen protein includes several types, including from chicken collagen, bovine collagen, fish collagen and eggshell collagen.

Benefits:

Goals:

Collagen is a good option to help combat signs of aging and enhance overall health. It can be especially beneficial for those with autoimmune disorders or conditions like arthritis, leaky gut syndrome or liver problems.

Diet types:

3. Whey protein powder

Whey is a type of protein found in milk. More specifically, it is the liquid that separates from the curds during the cheese-making process, resulting in a final product that is high in protein.

However, it may also contain lactose, a type of sugar found in milk that can be difficult for certain people to digest. Whey protein isolate is the best whey protein option if you have lactose intolerance, as the lactose content is significantly decreased during processing.

Benefits:

Goals:

Whey protein may be the right choice for you if you’re looking to increase muscle mass and improve muscle recovery after an intense workout. Whey protein is also sometimes considered the top protein powder for weight loss because it can help curb cravings and improve body composition.

Diet types:

4. Hemp protein powder

Hemp is a variety of Cannabis sativa , a type of flowering plant indigenous to Asia. Although most well-known for its association with marijuana, hemp actually contains little to no tetrahydrocannabinol, or THC, which is the cannaboid responsible for the psychoactive properties of marijuana.

Instead, hemp is actually jam-packed with protein, and hemp protein used to make one of the most popular plant-based protein powder options on the market today.

Benefits:

Goals:

Hemp protein powder is perfect for those looking to boost protein intake to gain muscle mass and strength while also reaping the nutritional benefits of the hemp seed, including its high fiber and omega-3 fatty acid content.

Diet types:

5. Pea protein powder

Tiny but packed with protein, pea protein is a relatively new form of protein powder that’s been gaining popularity fast. Derived from the yellow split pea, pea protein powder contains a good amount of nearly all of the essential amino acids and has been associated with a number of health benefits thanks to its stellar nutrient profile.

Benefits:

Goals:

Pea protein works well for those looking to increase muscle growth while also curbing cravings and decreasing appetite, making it a contender for the best protein powder for weight loss. When paired with a healthy, well-rounded diet, it may also benefit other aspects of health, such as heart health.

Diet types:

6. Casein protein powder

Casein is a type of protein found in milk. Unlike whey protein, however, it’s digested much more slowly within the body, helping decrease muscle breakdown.

Because it’s derived from milk, casein protein is also rich in several essential nutrients, including calcium.

Benefits:

Goals:

Casein can help increase fat loss and build muscle for those looking to tone up. It can also increase metabolism, allowing you burn more calories throughout the day to help the weight slide right off.

Diet types:

7. Brown rice protein powder

As its name implies, brown rice protein powder is made from brown rice and contains all of the essential amino acids that your body needs. It’s plant-based, high in fiber and contains additional micronutrients — like iron, calcium and vitamin C — all of which provide it with an added boost of health benefits.

Benefits:

Goals:

If you’re looking to lose weight and improve your body composition, brown rice protein powder is a good plant-based alternative to whey protein. It also comes with several potential added health benefits for those who may want to simultaneously improve heart health and lower blood sugar as well.

Diet types:

8. Seed-based protein powder

The best plant-based protein powders can also come from seeds, such as those made with so-called “super seeds,” including sunflower, pumpkin, flax and hemp. These ideally contain little additives or sweeteners, making them easier to digest and less likely to cause side effects, such as gas and indigestion, that some dairy proteins and pea protein may spur.

They should also be made without soy, pea protein or grains, making them a great choice for people looking to avoid those common allergens some people are sensitive to.

Benefits:

Goals:

If you’re looking to lose weight and improve your body composition while avoiding common allergens and side effects from many protein powders, a seed-based plant protein powder is a good way to go.

Diet types:

How to use

The possibilities of protein powder extend way beyond sticking a scoop in your morning smoothie or shake, though there is no shortage of protein shake recipes to make.

In addition, you can easily add protein powder to everything from baked goods to oatmeal dishes, smoothie bowls and more.

Stick to a single serving right after working out to maximize muscle gain, or enjoy it throughout the day in your favorite snacks if you’re looking to increase your caloric intake and use protein powder for weight gain.

For a long-acting protein like casein, have it before bed.

Risks and side effects

Adding protein powder into your routine can enhance your results at the gym and make it easier to meet your protein needs throughout the day. Certain protein powder supplements may also come with other benefits, such as better heart health, improved immunity and a decreased appetite.

Protein powder should not be used as a replacement for protein from whole food sources, however. High-protein foods like meat, fish, eggs and legumes not only supply a good amount of protein in each serving, but they also pack in tons of other important vitamins and minerals that your body needs to thrive.

Additionally, it’s important to keep in mind that more is not always better when it comes to protein powder. Overdoing it can lead to protein powder side effects like weight gain, bone loss, kidney damage and liver problems.

Finally, remember to always buy from a reputable retailer and look for organic products with minimal ingredients and fillers to make sure you’re getting the best protein powders possible.

Final thoughts