The 13 Best Protein Powders in 2024, According to Experts

Protein is a key component of nutrition that’s part of every balanced diet. So whether you’re leveling up your strength training or looking for filling snack ideas, getting your daily fix is important—and the best protein powders can help.

“All humans need protein to survive,” Kelly LeVeque, CCN and author of The Body Love series, tells SELF. Angie Asche, MS, RD, CSSD, owner of Eleat Sports Nutrition and author of Fuel Your Body: How to Cook and Eat for Peak Performance, agrees. “The need for protein goes far beyond just muscle-building,” she says. “Protein is a macronutrient and is made of amino acids, which our body uses for basic functions like maintaining the health of our hair, skin, nails, and bones,” she adds.

But, if you’re in the market for a new protein supplement, it’s fair if the first thing that comes to mind is a chalky, barely drinkable shake. But there are actually lots of great options out there, including plant- and animal-based protein blends, mixes with additional ingredients like fruits and veggies, and more flavors than you’d find on Starbucks’s Secret Menu. That’s why we spoke to registered dietitians with sports nutrition expertise to get the inside scoop (heh) on the top protein powder—and how to choose the right one for you and your wellness goals.

Our top picks for the best protein powders

• Best Protein Powder Overall: XWERKS GROW Protein Powder
• Best Protein Powder for Muscle Gain: Sports Research Whey Protein
• Best Vanilla Protein Powder: Transparent Labs 100% Whey Protein Isolate
• Best Protein Powder for Athletes: Jacked Factory Grass-Fed Whey Isolate
• Best Organic Protein Powder: Nutricost Protein Classic Plus
• Best Budget Protein Powder: Orgain Organic Vegan Protein Powder
• Best Flavored Protein Powder: Vega Sport Premium Vegan Peanut Butter Protein Powder
• Best Protein Powder for Smoothies: Sunwarrior Pea Powder Protein
• Best Powder With Higher Protein Content: Orgain Vanilla Sport Plant-Based Protein Powder
• Best Whey Protein Powder: Klean Athlete Klean Isolate
• Best Vegan Protein Powder: Garden of Life Sport Organic Vegan Protein Powder
• Best Protein Powder for Cooking: NOW Sports Nutrition Pea Protein
• Best Tasting Protein Powder: Ascent 100% Whey Protein

In this article

• Shop best protein powders
• Benefits of protein powder
• Types of protein powders
• How to choose the best protein powder
• How we test protein powders
• Who is protein powder good for?
• Who may not find protein powder beneficial?
• FAQs

We’re recommending the following protein powders based on insights from nutrition experts, our team of experienced testers, and SELF staffers who personally use them. The goal? We want to make it easier and tastier to meet your protein intake requirements (more on that below). Find the powder that suits you best, grab a shaker bottle, and fuel your body.

Best Protein Powder Overall: XWERKS GROW Protein Powder

• Complete protein profile
• Mixes to a smooth texture, according to testers

• Pricey
• Strawberry flavor contains artificial flavoring (chocolate, vanilla, and peanut butter do not)

XWERKS GROW protein powder comes highly rated by our testers, with one even calling it one of the best they’ve ever tried, and another noting that the formula dissolves super easily into a smooth shake. The XWERKS powder is made with whey isolate, a “complete protein” sourced from cow milk (meaning it’s not vegan-friendly). Complete proteins like whey include all nine essential amino acids that the body needs for protein synthesis, a process necessary for building (or maintaining) muscle mass.

The list of other ingredients in this powder is short and sweet (but sugar-free): Beyond whey isolate, you’ll only find natural and artificial flavoring; stevia, a natural sweetener; and xanthan gum, a binder, which means it helps hold together the ingredients. Nutrition expert Maya Feller, MS, RD, CDN, tells SELF that she recommends looking for protein products that include less than four grams per serving, or about one teaspoon, and XWERKS checks this box.

Protein type: Animal-based | Key ingredients: Whey protein | Protein per serving: 23-25 grams | Flavors: Chocolate, vanilla, peanut butter, strawberry

Best Protein Powder for Muscle Gain: Sports Research Whey Protein

• Third-party tested
• Complete protein profile

• Limited flavor options
• Lots of added ingredients

If you’re in the muscle-building business, it’s a good idea to keep a complete protein like this third-party-tested whey-based powder from Sports Research stocked in your pantry. Why? “Protein makes up all of your muscles,” LeVeque tells SELF. It’s also necessary for building strong bones, keeping your hair and nails healthy, making hormones and neurotransmitters, and more vital processes. To keep these systems functioning, it's important that you include enough amino acids—often called the “building blocks” of protein—in your diet, LeVeque says.

Our testers say the Sports Research powder mixes easily with water or milk to create a creamy, smooth shake. On the ingredients front, this powder is loaded with 25 grams of protein as well as L-leucine for muscle-gain and recovery and (along with the usual sweeteners and binders). And while this powder is a nutritional powerhouse, testers say it will make dessert-lovers happy: One reviewer says the vanilla flavor tastes like melted ice cream, while another compares the chocolate version to hot cocoa: “I want to have this with marshmallows over an open fire,” they say.

Protein type: Animal-based | Key ingredients: Whey protein, casein | Protein per serving: 25 grams | Flavors: Creamy vanilla, dutch chocolate

Best Vanilla Protein Powder: Transparent Labs 100% Whey Protein Isolate

• Third-party tested
• Complete protein profile
• Lots of flavor options

• Contains sugar substitutes

Our pick for best vanilla protein powder, Transparent Labs 100% Grass-Fed Whey Protein is made with 28 grams of protein (which is at the higher end of the 20 to 30 gram daily supplement recommendation), and comes in a wide range of flavors—like blueberry pancakes, mint chocolate chip, and French vanilla. Each flavor of the protein powder has slightly different ingredients, but the French vanilla flavor includes whey protein, natural flavors, stevia, and sodium chloride (a.k.a salt). Our tester who tried the French vanilla flavor notes that it was “very sweet, easily dissolvable, and smooth.” She recommends mixing the powder with milk instead of water to cut some of the sweetness and make the drink creamier.

We’re also fans of Transparent Labs’ no-BS approach to ingredients and labeling. The brand includes the amounts of all ingredients (including inactive ones) right on the packaging, and has all products tested by a third-party lab to ensure you aren’t mixing harmful extras like lead or arsenic into your smoothie.

Protein type: Animal-based | Key ingredients: Whey protein | Protein per serving: 28 grams | Flavors: French vanilla, chocolate, chocolate peanut butter, dark chocolate, strawberry milkshake, cinnamon french toast, mocha, vanilla peanut butter, oatmeal chocolate chip cookie, chocolate chip banana bread, mint chocolate chip, blueberry pancakes

Best Protein Powder for Athletes: Jacked Factory Grass-Fed Whey Isolate

• Complete protein profile
• Lots of flavor options
• Minimal ingredients

• Some reviewers don’t love the taste
• Doesn’t mix with water as well as with milk

Both LeVeque and Feller name whey protein as their overall favorite powder type (for people who eat dairy, at least, given that it’s derived from milk), and athletes looking to build muscle mass will benefit from the complete protein’s performance-increasing, recovery-boosting benefits. This formula from Jacked Factory is made with very few added ingredients (just flavoring, rock salt, and sucralose and stevia for sweetening) and packs 25 grams of protein per serving.

The brand’s flavors would fit right in on a bakery’s menu—Blueberry Muffin, Oatmeal Chocolate Chip, Cinnamon French Toast, to name a few— and our testers say they’re sweet as they sound, particularly when mixed with water. But if you don’t have Buddy the Elf’s palate, know you can still enjoy this powder; reviewers say that stirring the mix with milk helps tone down the cloying taste and makes for a smoother drink texture.

Protein type: Animal-based | Key ingredients: Whey protein | Protein per serving: 25 grams | Flavors: Chocolate peanut butter, milk chocolate, cookies & cream, blueberry muffin, cinnamon french toast, unflavored, vanilla oatmeal cookie, vanilla, peanut butter

Best Organic Protein Powder: Nutricost Organic Whey Protein

• Complete protein profile
• Third-party tested

• Limited flavor options
• Testers say it can be clumpy after mixing

Protein powder doesn’t get any more straightforward than the one-ingredient, unflavored version of the Nutricost Organic Whey Protein powder, which is USDA certified organic (so, no artificial colors, flavors, or preservatives to see here). It’s made with a blend of whey protein and sunflower lecithin (a stabilizer)—that’s it.

Our testers noticed the unflavored powder has an “earthy” aftertaste when blended with water or milk, so we suggest adding it to a smoothie or using it for baking instead of drinking it straight. “It did mix well, which I liked,” one tester says of its smoothie-supplementing abilities. But if you need some pizzazz to wake up your taste buds, this chocolate and vanilla flavors are also available, each of which have a few additives on their ingredients list.

Protein type: Animal-based | Key ingredients: Whey protein | Protein per serving: 20 grams | Flavors: Chocolate, vanilla, unflavored

Best Budget Protein Powder: Orgain Organic Vegan Protein Powder

• Complete protein profile
• Lots of flavor option
• Reviewers report it has a smooth consistency

• Contains sugar substitutes
• Intense flavor

Kelly Jones MS, RD, CSSD, a board-certified specialist in sports dietetics and owner of Kelly Jones Nutrition and Student Athlete Nutrition, likes Orgain’s organic plant-based powder for its relative affordability and availability (you can stock up at retailers like Target, Costco, and Amazon) as well as its blend of protein sources. It contains peas, brown rice, and chia seeds, which provide a complete amino acid profile. This protein powder is also a good source of iron, which is a major plus in Jones’s book, especially for menstruating athletes who are at greater risk of developing an iron deficiency.

For those concerned about texture, one person who tested the powder for SELF notes that it makes a great smoothie. If she has one caveat, it’s how pronounced its “vanilla-ish” flavor can be: “The flavor is a little strong, so I try to balance it with other ingredients.” And if you need inspo for your blend-ins, we have some ideas.

Protein type: Plant-based | Key ingredients: Organic pea protein, organic brown rice protein, organic chia seed | Protein per serving: 21 grams | Flavors: Café latte, chai latte, chocolate coconut, chocolate peanut butter, churro caramel swirl, cookies & cream, creamy chocolate fudge, fruit cereal, horchata, peanut butter, peppermint hot cocoa, pumpkin spice, strawberries and cream, vanilla

Best Flavored Protein Powder: Vega Sport Premium Vegan Peanut Butter Protein Powder

• NSF Certified
• Complete protein profile

• Contains sugar substitutes

Asche recommends Vega Sport’s plant-based protein powders to the athletes she works with because they’re “Certified for Sport” by the National Sanitation Foundation (NSF), which is a third-party organization that makes sure products do what they claim. We think just about anyone should consider giving these powders a try too, given their range of tasty flavors (hello, peanut butter), great texture, and nutritional perks. One of our testers, who prefers the brand’s vanilla flavor, can gladly speak to those first two benefits: “[Its] flavor is subtle with a touch of sweetness and thankfully lacks the nasty chalkiness and aftertaste that accompanies some powders. I use it in my breakfast smoothie every day—it’s my favorite meal of the day!”

And from a nutritional standpoint, this vegan powder doesn’t just have a high protein content. It also contains a nice amount of calcium (15% of the recommended daily allowance, or RDA), iron (35% of the RDA), and ingredients that can help you recover from your workout, like tart cherry.

Protein type: Plant-based | Key ingredients: Pea protein, pumpkin seed protein, organic sunflower seed protein, alfalfa protein | Protein per serving: 30 grams | Flavors: Peanut butter, berry, chocolate, mocha, vanilla

Best Protein Powder for Smoothies: Sun Sunwarrior Protein Classic Plus

• Complete protein profile
• Reviewers report it blends smoothly

• Not tested by third parties
• Chocolate and vanilla blends contain sugar substitutes, limited flavor options

Sunwarrior Protein Classic Plus isn’t “Certified for Sport” by the NSF, but Asche still likes it for people who are recreationally active.

The brand’s Classic Plus line (which comes in a few different flavors) uses a combination of quinoa, brown rice, peas, amaranth, and chia seeds for its protein content, which amounts to a complete profile. Reviewers also note that it mixes really easily into protein shakes and smoothies, with little to no grit or chalkiness, and tastes great—especially the vanilla version.

Protein type: Plant-based | Key ingredients: Organic fermented brown rice, organic fermented pea protein, organic quinoa, organic chia seed, organic amaranth | Protein per serving: 17 grams | Flavors: Chocolate, vanilla, unflavored

Best Powder with Higher Protein Content: Orgain Vanilla Sport Plant-Based Protein Powder

• Complete protein profile
• Formulated for recovery

• Limited flavor options
• Contains sugar alcohols
• Reviewers report a slightly chalky texture

Orgain’s sport powders contain more protein—30 grams—than the brand’s standard options (which clock in at 21 grams), making them an especially good option for anyone working to build muscle, Jones says. Plus, she adds, their ingredient lists are relatively simple, which is a rare (and welcome!) find in extra-high-protein supplements marketed for muscle growth. One thing the Sport Plant-Based Powder has in common with Orgain’s regular vegan powder is a decent amount of iron. It also contains recovery-boosting tart cherry and gut-soothing ginger.

Protein type: Plant-based | Key ingredients: Organic pea protein, Organic brown rice protein, organic chia seed | Protein per serving: 30 grams | Flavors: Chocolate, vanilla

Best Whey Protein Powder: Klean Athlete Klean Isolate

• NSF-certified
• Convenient packaging
• Formulated with recovery in mind

• Pricey
• Contains sugar substitutes

Both Asche and Jones point to the third-party-certified brand Klean Athlete as a high-quality choice for straightforward, muscle-building whey protein powders. With its Klean Isolate powder, the brand keeps things relatively simple—the ingredients list is short and the flavor options are classic.

For an additional performance boost, this gluten-free powder also contains a little sodium, “which is important for rehydration and recovery after training,” Jones explains. And, from a totally practical standpoint, we like that this powder comes in a resealable bag as opposed to a cumbersome tub, so it’s easy to pack up if you’re traveling or refueling at the gym.

Protein type: Animal-based | Key ingredients: Whey protein | Protein per serving: 20 grams | Flavors: Chocolate, vanilla, strawberry, unflavored

Best Vegan Protein Powder: Garden of Life Sport Organic Vegan Protein Powder

• NSF certified
• Informed Choice for Sport certified
• Complete protein profile

• Limited flavor options
• Contains sugar substitutes

Garden of Life is another brand that comes highly recommended by multiple experts due to its reputable testing practices and third-party certifications, and it makes some of the best vegan protein powders you can try. The brand’s Sport variety has a 30 grams of protein per serving (with peas and beans as its sources), and includes a number of ingredients that may aid nutrition and fitness goals: probiotics to support gut health and a blend of antioxidant-rich fruits like tart cherries and blueberries, which can help with muscle recovery. Reviewers report that it blends particularly well into smoothies with frozen fruit.

Protein type: Plant-based | Key ingredients: Organic pea protein, organic sprouted navy bean, organic sprouted lentil bean, organic sprouted garbanzo bean, organic cranberry seed protein | Protein per serving: 30 grams | Flavors: Chocolate, vanilla

Best Protein Powder for Cooking: NOW Sports Nutrition Pea Protein

• Easy to add to other flavors and ingredients
• Informed Choice for Sport certified

• Doesn’t have a complete protein profile
• Unflavored variety isn’t great for drinking straight

Natalie Rizzo, MS, RD, founder of Greenletes and author of Planted Performance, tells SELF she likes Now Sports because it completes third-party testing on all its products. (Asche and Jones recommend this brand for the same reason.) This pea protein powder—LeVeque and Feller’s top pick for a plant-based powder— has literally one ingredient, and the fact that it’s unflavored makes it especially versatile: It’d make a great addition to your next high-protein baking project.

“I use it the same way that I would use flour or meal when baking. If you’re making waffles, crepes, or pancakes, add protein powder to the mix,” Feller says, adding that unflavored powders can boost the protein content of savory recipes, not just sweet ones.

But if someone will have to pry your flavored protein smoothies from your cold, dead hands, Now’s Plant Protein Complex comes in delicious varieties like chocolate mocha.

Protein type: Plant-based | Key ingredients: Yellow pea protein | Protein per serving: 24 grams | Flavors: Unflavored

Best Tasting Protein Powder: Ascent 100% Whey Protein

• Convenient packaging
• Reviewers report it’s flavorful
• Tasty and easy to mix
• Informed Choice for Sport Certified

• Contains sugar substitutes

Another preferred brand of Asche’s, Ascent makes both whey and plant-based protein powders, so you should be able to find one that fits your preferences. The former features a unique combination of regular whey protein and native whey protein, which is less processed and may contain more of the milk’s protein.

These protein blends are overwhelmingly well-reviewed on the flavor front—reviewers call them “delicious,” “outstanding,” and “not too sweet.” And in terms of texture, our tester says she prefers how it combines with water more than with milk: “The milk mixture was a lot more clumpy at the top,” she says. “I preferred the water base, because it was thinner and sweeter…[that] consistency was the best, and I would use it again.“ Ascent’s products also come in a convenient bag that you can zip up and store without losing a ton of pantry space.

Protein type: Animal-based | Key ingredients: Native whey protein, whey protein | Protein per serving: 25 grams | Flavors: Lemon sorbet, chocolate, chocolate peanut butter, cookies & cream, strawberry, vanilla, unflavored

Best Chocolate Protein Powder: Thorne Whey Protein Isolate

• NSF Certified
• Blends smoothly
• Convenient packaging

• Limited flavor options
• Can skew sweet
• Contains sugar substitutes

Available in both animal-based and vegan offerings, Thorne’s protein powder is another one of Asche’s favorites—especially since it’s NSF Certified. Its whey blend checks essential boxes like a straightforward ingredient list and quick-dissolving texture (according to reviewers). And the brand thoroughly tests its products for efficacy in clinical trials and collaborates with the Mayo Clinic on nutritional research.

One of SELF’s testers is an especially big fan of the chocolate flavor, which she says is sweeter than some other brands she’s tried. Finally, a nice (albeit superficial) bonus is the brand’s cool, minimalist look and packaging: It’s yet another expert-approved powder in a space-saving bag.

Protein type: Animal-based | Key ingredients: whey protein | Protein per serving: 21 grams | Flavors: chocolate

Now that you know the best protein powders to try, let’s get into the benefits they can offer, including fitness wins and lifestyle convenience, all in support of your overall health. Protein is one of the three vital macronutrients (along with fats and carbohydrates) that we need in large amounts.

While all folks need to be mindful to consume enough protein, it’s particularly important if you exercise a lot. That’s because in addition to supporting our immune system, it helps build strength, power, endurance, and muscle mass, Jones says. If you don’t get enough protein every day, your body will have a harder time increasing (and even maintaining) the size of your muscles. Protein also plays an important role in workout recovery, as it helps repair the micro tears in your muscles that occur after intense workouts.

If you’re not getting enough protein from your plate alone, adding a dietary supplement like a protein powder to your routine could help. You should always consult your primary care provider or a registered dietitian to get a clearer idea of your individual protein needs.

“If you live a busy lifestyle, you don't enjoy time in the kitchen, and you can't find a source of protein that is easy for you, [protein powders] can be amazing alternatives,” LeVeque says. The reality is, you might not always have time to shop for and prepare high-protein snack recipes. That’s where a protein powder can come into play—it’s a convenient way to get more of this crucial macronutrient in your daily diet.

The simplest way to use protein powder is to mix it with your liquid of choice and drink it—but you can get a bit more creative, too. Jones recommends blending it into smoothies, adding it to overnight oats, or even making your own protein bars. Asche adds pancakes and waffles to that list, too, and notes it can also boost already high-protein foods like yogurt. (We don’t see why you couldn’t add it to your favorite sweet treats like milkshakes, either.)

When you start shopping for protein powders, you’ll first need to choose what type of formulation you want. One isn’t necessarily better than another, but there are a few key differences to consider.

Many registered dietitians consider whey protein, which is created when enzymes are added to milk (usually from cows), the “gold standard” for protein supplementation, Asche says. That’s partly because it’s a complete protein, which, as we mentioned earlier, means it contains all nine of the essential amino acids that your body needs to function (in case you were wondering, those are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine).

Whey is also generally easy to absorb and digest, provided you don't have a dairy allergy or lactose intolerance, Asche says. (If you’re specifically concerned about lactose, look for powders made with “whey protein isolate” as opposed to “whey protein concentrate,” since, as SELF has previously reported, isolate forms contain next to no lactose.)

Casein protein is similar to whey, since it also comes from curdled milk. But casein is made from the curd itself, rather than the liquid, and is dehydrated and processed into powder.

Egg white protein powder comes from eggs. It’s dairy-free but not vegan, so is a great option for folks who avoid dairy but haven't sworn off all animal products. Heads up, though: Some of our reviewers don’t love the taste or smell. Don’t rule it out for boosting your baking or smoothies, though.

If you’re vegan, dairy-intolerant, or prefer to eat fewer animal-derived foods, you likely want a plant-based protein powder. The most common options include protein derived from peas, beans, brown rice, and soy. Just keep in mind that certain plant protein sources are considered “incomplete,” says Asche, which is why a lot of these types of powders combine multiple protein sources, which can create a complete profile. Pea protein powder is considered a complete protein that contains all nine essential amino acids, so Feller recommends it for vegan diets.

After you pick the best type of protein for you, you want to make sure your powder of choice fits your taste and budget. Here’s what to consider:

When we’re sizing up products, we compare price per serving rather than the overall price. Prices on this list range from $.67 to $2.65 per serving, with the average being about $1.65, which we think is a good spot to aim for if you’re looking for a fairly priced protein powder.

Okay here's an obvious one, but you've got to pick a protein powder you actually like. Do you want a desserty flavor to satisfy your sweet tooth, or something fresh and fruity to wake up your palette?

When picking a flavor, you should also consider how you plan to use the powder. For instance, if you’re a smoothie person, consider the taste that works with your favorite blend; and if you’re looking to incorporate the supplement into your baking, unflavored might be the best for you. Be sure to also check ingredient lists for any additional sweeteners or additives that might affect the taste.

In addition to our experts’ input and recommendations, here are some key components our testers considered that factored into our picks.

Whether a powder uses an animal-based protein source (like whey) or one made from plants is a personal preference, but we prioritized options with a complete protein profile, meaning they contain all nine of the essential amino acids that your body needs to function.

Third-party certifications like Informed Choice for Sport Certified and National Sanitation Foundation (NSF) Certified for Sport ensure products include the ingredients their labels claim, and at the specified amount—and also that they don’t contain anything unlisted, like unsafe contaminants.

This is another matter of personal preference, but some artificial sweeteners and sugar substitutes can cause digestive issues, so we’ve highlighted where they’re used.

No one wants a gritty, sandy smoothie. So SELF’s testers share how each powder shakes out (wink) to ensure we select powders that blend well.

An enormous tub of protein powder will always take up a ton of room in your pantry; but a resealable pouch can scrunch down as you make your way through the bag, which can be a perk if you’re short on storage space.

Protein is essential for everyone, and powders can be an effective way to make sure you’re getting the right amount each day. The current recommended daily amount is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). Keep in mind, that amount of protein is the average minimum to prevent deficiency—if you're an active person, you may want to shoot for closer to 1.4 to 2 grams per kilogram (or 0.64 to 0.91 grams per pound), Jones says. If you’re not sure how much protein you actually need, it’s best you speak to a nutrition professional.

Most people are in the clear to add a tasty shake (or other protein-powder-enhanced cuisine) to their diet every day since we all need some level of protein in our foods. But just because it's an essential nutrient, doesn’t mean you need to buy a powder to supplement it. Asche tells SELF that “protein powders can be pricey and are not a necessity by any means to meet your daily needs, so for some, it could be an unnecessary expense compared to whole food sources.”

If you do add protein powders to your diet, be sure to chat with your health provider to make sure you’re supplementing safely. LeVeque tells SELF that some medical conditions might make excess protein consumption harmful, “Those with end-stage kidney disease and some other rare diseases may need to avoid excess protein for disease management and should chat with their doctors about the best high-quality protein sources for their needs.” She also adds that children should steer clear of supplements: “I don't recommend regular protein powder use for kids, who have much lower protein needs and don't need to introduce alternative sweeteners early on.”

TL;DR? We get that sometimes you just want fast facts to help you make a quick choice. With that in mind, here are the answers to some of the most frequently asked questions about picking the best protein powders for your dietary needs and lifestyle.

You betcha. Studies show that protein powders can help with muscle gain, workout recovery, and are a source of nutritional minerals. Just be sure to use them as directed, because research also points to a connection between (excessive) protein overconsumption and kidney issues.

Studies show that 20 to 30 grams of protein in the form of protein powder supplementation per day could increase muscle protein synthesis (but this can vary based on your health and activity level). Most protein powders come in serving sizes around that range, so one scoop should be enough. It’s always a good idea to get your health-care provider’s input before changing your supplement intake.

Protein powder is generally safe to use every day. However, Feller mentions that “you have to really look at that ingredient label and read the nutrition facts,” so you’re aware of any additives or ingredients like sugar or artificial sweeteners that you may want to limit in your diet. Again, it’s smart to have a health-care provider rubber-stamp your protein routine.

Most people mix protein powders with milk, water, or into a smoothie, but Feller says there are other ways to consume it. “You can bake with it,” she says, adding she sometimes incorporates it into recipes in place of flour.

The best time to drink a protein shake is actually pretty subjective. Jones says it’s most beneficial when you don’t have bandwidth to whip up a whole food source of protein, whether that’s for breakfast or after your workout. Asche echoes this recommendation, saying you don’t have to overthink it: “It matters more about how much total protein you consume throughout your day as a whole, versus the timing.”

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