The best protein powders on Amazon

When it comes to using  protein powder to help build lean muscle, getting information about how much to take, what kind of protein powder to take and if protein powders are a necessity, can feel like a workout in and of itself. There’s so much information out there, but it’s challenging to know how decipher it all.

We’re with you. We want to be healthy and we’re open to supplementing our healthy lifestyle with a protein powder, but we want to completely understand if protein powders are effective and what results we can expect.

The best rated protein powders on Amazon:

Best whey protein powder: ON Gold Standard Whey Protein Powder (2 lb.), $45

$45 at Amazon

Best plant-based protein powder: Orgain Organic Vegan Protein Powder (2 lb.), $27

$27 at Amazon

“Protein is an essential part of the diet, used to contribute to growth and maintenance of body tissues, among other processes,” Hillary Ake, MS, RD, CSSD, LD, told us. “Most people get the protein they need from food. However, when you exercise, the working muscles go into protein breakdown mode, and sometimes even muscle breakdown and muscle damage, depending on the type of exercise. Replenishing protein after a workout can push the body back into muscle protein building mode, to help repair muscle damage and build muscle.”

A 2018 study from the National Institute of Health support claims that claims that 0.4 – 1.6 grams of protein per kilogram of body weight per day helps active individuals optimize training and build muscle. Make sense, but does that mean protein powders are as effective as eating protein?

Alex Larson, a registered dietician who works with endurance athletes, helped us understand the effectiveness of protein powders stating, “It depends on what purpose you’re wanting the protein powder to serve,” she explained. “The research has shown eating protein, in combination with carbohydrates, after a workout is a great way to build and recover muscle. Protein powders are also a useful way for individuals needing to gain weight who struggle to eat larger volumes of food. While I always recommend getting protein from food first, protein powders can be a convenient source.”

Types of protein powder

Larson suggests the first thing to look for in a protein powder is third-party testing, which “assures that what’s listed on the package is actually what’s in the product.” Sound advice, but it’s also important to understand the different types of protein powder. (The FDA doesn’t currently regulate protein powders, which makes getting the right information even more important.)

There are two kinds of protein powders. Whey protein powders such as Optimum Nutrition’s Gold Standard are derived from milk, while vegan options such as Orgain are derived from vegetarian sources such as peas, soy or hemp. While whey proteins are the most common, vegan options are effective (though usually require higher doses).

There are two kinds of whey proteins, whey protein isolate and whey protein concentrate. Experts generally recommend a whey protein isolate powder, which is strained in a way that yields a higher percentage of protein and a lower percentage of lactose than a protein concentrate.

Athletes and exercise enthusiasts may want opt for a protein powder with added carbohydrate. Ake suggests those looking for a protein powder with an added carbohydrate air for a “4:1 or 3:1 carb to protein ratio depending on your activity,” while also stating endurance athletes will require more carbohydrates to replenish their body.

How much protein powder should I take?

When it comes to protein powder intake, the more active you are, the more protein you need. The average athlete should take between “1.2 – 2.0 grams of protein per kilogram body weight (0.5 – 0.9 grams per pound),” according to Larson, while a sedentary adult should take 0.8 grams of protein per kilogram (0.36 grams per pound).

While protein powders are generally considered safe, Larson suggests anyone with kidney-related issues consult a doctor before using any protein powders.

Shop the best protein powders on Amazon

When it comes to choosing a protein powder, we looked for reviewer feedback on taste, the protein source and other ingredients. We considered price per serving and looked for industry leaders whose product earns at least 4 stars out of 5.

ON Gold Standard Whey Protein Powder