Best Protein Powders Of 2022, According To Experts

Protein powders are dietary supplements designed to increase your intake of protein. Once marketed primarily to athletes as a way to build muscle and aid in post-workout recovery, these products have garnered appeal with a wider consumer audience in recent years.

Protein is an essential nutrient that plays a vital role in human health—it helps build and repair muscle tissue, and it can provide energy, too. Dietary protein can come from plant or animal sources, such as meat, seafood, legumes, nuts and seeds. However, many people turn to protein powders for a convenient and concentrated dose of protein, often after exercising. While a serving of 100 grams of black beans contains 24 grams of protein, a couple scoops of protein powder can provide nearly 30 grams of protein.

Many protein powders contain other nutrients, too, such as added vitamins, omega-3 fatty acids or fiber, and can often be mixed with milk or water to make a shake or smoothie.

Sources of protein found in most protein powders can be divided into two categories: animal-based and plant-based.

Animal-based protein powders are often made of either whey or casein. Whey comes from the translucent liquid part of milk while casein comes from the top solid portion of milk. Both contain all nine essential amino acids. Other animal-based protein powders are made with egg white protein.

If you opt for a whey protein, consider the form you want to use. In addition to whole protein powder, options include:

• Whey protein concentrate, which removes the protein from other materials like water and other minerals
• Whey protein isolate, which is the purest protein source available, removing the protein from all fat and lactose
• Whey protein hydrolysate, which is often considered a “predigested” form of protein

Meanwhile, plant-based protein powders typically include proteins from soy, peas, hemp, rice, chia seeds and/or pumpkin seeds.

Adequate protein intake—about 50 grams a day for people eating a 2,000 calorie daily diet—provides energy for your body and supports healthy growth, immune function and eyesight, among other essential processes. To aid training, athletes may need twice as much protein as individuals with a less active lifestyle.

When trying to meet these nutritional needs, protein powder can be beneficial, especially for on-the-go moments, according to Kelly E. Powers, a registered dietitian in San Francisco. “Several protein powders have added vitamins and minerals, making them nutrition insurance,” she says. Aside from the convenience factor, research suggests protein powders may also offer the following benefits^[1]Karlund A, Gomez-Gallego C, Turpeinen A, et al. Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients. 2019;11(4):829. ^[2]Pasiakos S, McLellan T, Lieberman H. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine. 2015 Jan;45(1):111-31. :

• Healthy weight loss support
• Reduced risk of obesity
• Sore muscle relief for training athletes
• Muscle fatigue relief for training athletes
• Enhanced muscle mass and performance for training athletes

But Cara Harbstreet, a registered dietitian working in sport nutrition in Kansas City, Kansas, cautions against overly relying on protein powders, issuing a reminder that the best way to achieve proper protein intake is by eating whole foods.

When choosing a protein powder, Harbstreet recommends paying particular attention to the product’s certification(s). There are no standards for labeling, she says, so seeking an item tested by a third party may offer peace of mind and make for a safer, healthier product.

“To me, this is the best indication of high quality and lower/limited contamination or ‘filler’ products,” says Harbstreet. “It’s a red flag for me if a brand uses a term like ‘proprietary blend’ without detailing what it contains. That’s a safety concern for things like heavy metals, botanicals and other ingredients that could potentially interact with other foods or medications.”

Whether you choose a plant-based or animal-based protein source is a matter of personal preference, she adds.

“For most people, there’s little direct harm in consuming protein powders, and there can be a time and a place for the convenience and simplicity they offer,” says Harbstreet. “Depending on lifestyle, budget and performance or training goals, [protein powders] can be one of many useful tools.”

However, she adds that protein powders carry a risk of heavy metal contamination. In fact, one study found 40% of 133 protein powder products tested had elevated levels of heavy metals^[3]Bandara SB, Towle KM, Monnot AD. A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicol Rep. 2020;7:1255-1262. . Finding a brand that uses third-party testing for its products may ease this concern. Additionally, regularly consuming more protein than necessary can come with its own set of risks, namely an increased risk of kidney stones.

A 2021 review also found chronic use of whey protein supplementation without professional guidance can lead to adverse health effects, particularly on liver and kidney function^[4]Vasconcelos QDJS, Bachur TPR, Aragão GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Appl Physiol Nutr Metab. 2021;46(1):27-33. . Experts also note that the additional calories from protein powders can add up quickly, potentially leading to weight gain.

“Another consideration for collegiate and elite athletes is the potential for banned substances in protein powders or other supplements,” says Harbstreet. “This can pose a risk to eligibility if an athlete is subjected to drug testing.”

If you’re considering adding a protein powder to your daily routine, ask your physician or a registered dietitian for help in determining the best and healthiest option for you.

To determine the best protein powders of 2022, the Forbes Health editorial team consulted a panel of four accredited nutrition experts who provided their product recommendations. Star ratings were then determined solely by the editorial team, factoring in cost, protein per serving and user satisfaction.

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