It’s no secret that getting enough protein in your diet is essential if you want to build muscle and stay healthy, but for many people, achieving those daily goals through meals alone can be quite challenging. Unless you’re eating copious amounts of chicken or beef with every meal, you’re likely going to find yourself falling a bit short, and this is why protein powders have become such a popular supplement among active individuals and frequent gym-goers alike. Giving you an easier, much more convenient method for boosting your protein intake, a supplemental powder can enable you to tackle all of your health-related goals, and it can be mixed into your favorite beverage or meal for a hassle-free experience. However, when it comes to the world of protein powders the options that exist are truly endless, and choosing the right option for your needs can often feel a bit overwhelming. From whey and casein to plant-based options like pea or hemp, each protein type boasts its own unique benefits and considerations, and it’s important that you fully understand the differences in order to make a more informed decision. Thankfully, this buying guide is here to assist you as you browse and shop, and if you’ve decided you’re ready to add in a supplement, but aren’t sure where to begin, then this is the article for you.

How Much Protein Do You Need?

When it comes to protein, you may be under the impression that the more you can consume, the better, and while that may be the motto some people choose to adhere to, it may not actually be the best attitude as you shop around for options. Sure, protein is absolutely essential if you want to improve your workouts and achieve some impressive gains, but too much can be just as harmful as too little, and if you want to avoid potential deficiencies in your diet, then it’s important that you strike a balance when it comes to how much you consume. Not only is a balanced diet essential, but striving to consume an infinite amount of protein each day isn’t a realistic goal, and you won’t be able to know if you’re actually getting enough, unless you know for sure how much it is that your body requires. Unfortunately, there are a lot of factors that go into determining how much protein each person needs per day, and everything from your weight to your activity level can have an impact. As a general rule of thumb, the average person should ideally aim to hit 0.8 grams of protein per 1 kg of body weight, which for someone around 165 lbs would be about 60 grams a day. 

With that said, your age, genetics, muscle mass, and individual fitness goals will all play a role, and you may find that you require a little bit more, or even a little bit less, depending on your situation. For example, professional athletes and bodybuilders may need upwards of 1.2 to 2.2 grams per 1 kg of weight in order to sufficiently keep up with their workout regime, support muscle growth, and aid in recovery. If you do find that 0.8 grams per 1 kg of weight isn’t quite right for you, then one of the best things you can do is to speak with your doctor, or a registered dietician, and they can create a more personalized formula that is unique to you. You can also try playing around with the amounts yourself to see if you can achieve the perfect sweet spot on your own, just be aware that individual adjustments should be made cautiously and ideally in consultation with a healthcare professional.

Protein Sources & Types

When you think of protein sources, the first thing that likely comes to mind are the various meat options in existence, and well these can all be excellent options for day-to-day meals, they aren’t necessarily going to be what you find listed in the ingredient section on a container of protein powder. Instead, these potent supplements are derived from a wide variety of sources, and rather than relying solely on chicken, beef, or pork, they utilize more diverse options such as whey, casein, hemp, or peas. With plenty of options for both meat-eaters and vegans alike, shoppers have the flexibility to choose protein powders that align with their dietary preferences and nutritional needs, and some of the most popular protein types you may find stacked on your store’s shelves will include:

Easily one of the most common and most popular types of protein powder available, whey is a milk derivative that's highly regarded for its rapid digestion and absorption properties. Derived from the liquid portion of milk that separates during cheese production, whey protein is rich in essential amino acids, particularly leucine, which plays a vital role in muscle protein synthesis and ensures you can get those gains you’ve been dreaming about. Preferred by athletes, body builders, and average gym goers alike, whey protein is a versatile and effective option for almost everyone, however, it's important to note that whey protein may not be suitable for vegans due to its dairy origin. Additionally, individuals who are lactose intolerant may experience unpleasant side effects, such as bloating or gastrointestinal discomfort, which is the last thing you want to be dealing with when you’re getting in a great workout at the gym.

Another commonly used type of protein is casein, which is also a milk derivative that’s created during the cheese-making process. Unlike whey, however, casein isn’t as rapidly absorbed by the body, and while it may require a much slower digestive process, this actually provides a host of unique benefits that may be meaningful to certain individuals. If you’re someone who engages in intermittent fasting, or you simply want a sustained source of nutrients long after your workout has finished, then casein protein is likely going to be the ideal option for you as it will provide a gradual and steady release of amino acids into your bloodstream. The downside to casein protein is that its slow digestion may not be suitable for individuals who require immediate post-workout nutrition or those with sensitive stomachs, and just like with whey, it won’t be a good fit for vegans or those who are lactose intolerant.

A popular plant-based option for vegans, vegetarians, and even meat-eaters alike, soy protein is derived from soybeans and is known for its high nutritional value. As a complete protein, soy contains all nine essential amino acids required by the body, and this makes it a valuable solution for all individuals looking to improve their health, boost their workouts, and support their overall wellbeing. Not only is soy rich in protein, it’s also packed with much-needed fiber, calcium, and iron, making it a nutritional powerhouse that could lead to improved bone health, a reduced risk of cardiovascular disease, and even improved muscle recovery and growth. Where soy falls short, though, is usually in terms of taste, and the general consensus is that it does not have the same tasty flavor profile as some other protein sources. However, this can easily be overcome by incorporating soy protein into dishes with flavorful ingredients or by choosing flavored varieties of soy protein powders, and it remains a great option if you want to avoid animal products and potential gastrointestinal issues. 

One of the more unique protein sources on the market, pea protein is derived from yellow split peas and is gaining popularity as a plant-based alternative to traditional animal-based protein sources. Rich in essential amino acids, pea protein is considered a complete protein, making it an excellent option for vegans, vegetarians, and individuals with dairy or gluten allergies. While it does offer up an impressive number of health benefits and is suitable for a wide variety of diets, the main drawback is that it can be quite challenging to find at certain stores as it isn’t quite as commonly used as other alternatives. In addition, the scarcity of pea protein also means that it does tend to be much more expensive, so it may not be the right choice if you’re looking to get the best bang for your buck.

Sugars, Carbs, & Calories

For health-conscious individuals, or those on specialized types of diets, there may be additional considerations you’ll need to keep in mind as you shop, and you won’t be able to just grab the first option you find and then be done with it. In fact, paying attention to the sugar content, carbohydrate levels, and calorie counts of protein powders is absolutely crucial, and there can be significant variations across the different brands and formulas when it comes to how much they contain. If you’re diabetic, following a ketogenic diet, or simply aiming to manage your weight effectively, understanding the nutritional profile of protein powders becomes even more important, and the last thing you want is to be consuming a carb or calorie heavy beverage each and every day. Thankfully, numerous no-sugar and no-carb options do exist, and you just need to be reading the nutritional label to ensure you're making the right choice for your dietary needs and health goals. If you’re ever unsure, consulting with a healthcare professional or registered dietitian can provide valuable guidance for your unique situation, and they can always help you narrow down your search to that perfect supplement that will truly support your wellness journey.

Blendability

If you’ve ever taken a big swig of a protein shake and ended up with a mouth full of disgusting clumps, you already know just how important blendability is when selecting a protein powder. While it may seem like a somewhat minor consideration when compared against other factors like taste or nutritional content, the ability of a protein powder to mix smoothly can greatly affect your overall experience. Clumpy shakes not only taste unpleasant, but they can also be difficult to drink, and if you don’t enjoy consuming your new purchase then you’re probably not going to end up using it very often. In order to avoid wasting a bunch of money on a supplement you hate, you need to be reading reviews and seeking out recommendations from trusted sources, as this can help you narrow down your search to only the smoothest and creamiest of powders. Additionally, you should also take the time to research which liquids a particular protein powder is able to be blended with, as some may require more expensive bases such as milk or other dairy alternatives. Seeking out water soluble options is going to be far less expensive and demanding than milk-based powders, and these convenient formulas will also allow you to enjoy your shake on-the-go without having to pack additional ingredients. 

Bottom Line

Protein powders have the potential to be a powerful ally in your quest to build muscles and achieve your fitness goals, but in order to make the most out of what they have to offer, you need to be selecting the correct one for your needs. Before rushing out and purchasing the first one you find, you should take the time to investigate exactly what each protein powder has to offer in terms of its ingredients, nutritional profile, and suitability for your dietary preferences, and this means look at its main source, as well as any additives included. While it may initially seem confusing, and even a bit overwhelming, taking the time to educate yourself about different protein sources and their benefits can help you make an informed decision, and in the end, you’ll be able to walk away with the perfect protein powder that tastes great, blends up smoothly, and ultimately provides you with everything you require to be the best version of yourself you can be.