We spent 180 hours researching the industry to discover what the frenzy was all about. During that time we built a list of 697 different flavors of protein powder, consulted with nationally renowned fitness and health experts, and investigated the nutritional pros and cons of 191 artificial sweeteners, food colorings, and illegal substances.
The sports nutrition industry has a history littered with lawsuits, misleading product labels, and hyperbolized products, especially when it comes to protein powder – which is a multi-billion dollar industry. Outrageous branding campaigns have been convincing people they need extra protein to build muscle since the ‘70s, and that perception is still going strong. Sales are up, spiked proteins are rampant, and the war for the best-tasting whey isolate continues.
In the end, we determined that pure, wholesome ingredients (those without artificial and potentially harmful additives) are the key to a great protein powder.
Using that research, we designed a method for reviewing supplements from 111 brands, focusing on those in powder form.
How we found the best protein powder
Because ingredients can vary from flavor to flavor, we realized early on that we needed to evaluate every single flavor of every single product line. Fast forward a week and we had a list of 679 products from 111 different brands.
From there, we inspected each product’s “Supplement Facts” label looking for two things: artificial sweeteners and food coloring. We cross-checked every single ingredient against a comprehensive list of artificial sweeteners and food colorings that we compiled from the Department of Health and Human Services, FDA, and other scientific journals. If a controversial ingredient showed up, we excluded the product.
Our expert contributors were adamant about third-party testing, so we decided that our recommendations must be verified by the NSF Certified for Sport program or Informed-Choice.org. No one expects to buy a protein powder that contains illegal stimulants, but since supplements aren’t regulated by the FDA, it’s a very real possibility. And accidentally consuming a powder with steroids or stimulants could be a career-ending mistake.
If it is not third party verified, it could have illegal steroids or stimulants in it without you knowing … Athletes using the supplements should know what ingredients are in it and what the risks of those ingredients are.
Finally, since quality is the most important thing (and that people have legitimate reason to distrust protein powder manufacturers) we chose to make cuts based upon the purity of the ingredients themselves. We at Reviews.com are not scientists, but the fine people at Labdoor are, and thanks to the company’s thorough investigation on the quality of top-selling protein powders, we were able to determine which of our finalists were labeled truthfully and accurately.
It’s important to note that if a product is not verified by Labdoor, Informed-Choice, or the NSF, that does not mean it failed; it just means the company that produces the powder has not submitted it to one of these organizations for testing. We chose to exclude unverified products nonetheless because we will not slap a Reviews.com-recommended label on any product that is not irrefutably legal and pure.
Our Decision Funnel
1
Must be a currently available protein powder, not discontinued or recalled
2 disqualified
2
Must not contain any controversial food colorings
22 disqualified
3
Must not contain any artificial sweeteners
487 disqualified
4
Must be verified by Informed-Choice.org or the NSF Certified for Sports program not to contain steroids
142 disqualified
5
Must have a Labdoor quality grade of 80 (out of 100) or higher.
After narrowing down the list of products to the recommended brands, we knew we still needed to address one important question: How do these protein powders actually taste?
We decided to conduct an in-office taste test and ordered the vanilla flavored powder from each of the top brands to see how they compare. We tested each powder by mixing with water (as opposed to milk or other beverage), to make sure the taste of each product wasn’t impacted by outside flavors.
The Reviews.com team
After gathering a group of nine participants from our office, we had everyone drink a sample of each product and provide separate ratings (on a 1-5 scale) for taste and texture. We also asked everyone to pick one product as their overall favorite. After tallying the votes, the winners were:
Vega combines whole grain brown rice, pea, alfalfa, and SaviSeeds to form a complete, plant-based protein blend. Vega is certified vegan and gluten free, making it a great option if you’re lactose intolerant or have other problems with dairy. Vega provides 26 grams of protein per serving, which is the highest among our recommended brands.
Vega comes in four different flavors (vanilla, chocolate, berry, mocha), but only chocolate and vanilla met all of the requirements in our criteria. We ordered and tested the 29.2 oz. bottle of vanilla flavored protein. The security seal did not peel off cleanly, but outside of that minor inconvenience we had no problems mixing and testing the powder. The vanilla flavor dominated our taste test, winning best taste and overall favorite, though our team did give it a 2.5/5 rating for texture.
Optimum Nutrition 100% Whey Gold Standard Review
Optimum Nutrition’s 100% Whey Gold Standard stands out as the only whey-based protein among our recommended brands — naturally, it’s the top pick in our review of the best whey protein powder. Gold Standard uses whey protein isolates as the primary ingredient, and offers a competitive 24 grams of protein and more than 5 grams of BCAAs per serving. ON 100% Whey Gold Standard comes in more than a dozen flavors, but only the natural chocolate and natural vanilla met our review criteria.
After fishing out the scoop at the bottom of a 5 lb bottle, we mixed and tested the natural vanilla. The powder mixed easily in water and was voted best texture among the recommended brands in our taste test. It finished third for taste, but the general feedback was that the taste was not particularly strong (which could be a good thing if you prefer a softer / mild flavor).
Garden of Life Raw Protein Review
Garden of Life is a plant-based protein derived from more than a dozen organic sprouts. The powder comes in four different flavors, three of which (Original, Chocolate, Vanilla) met all of our review criteria. Garden of life is a vegan, gluten free, dairy free, and soy free option that provides 17 grams of protein per serving.
Garden of Life struggled a bit in our taste test, coming in second place for taste and third place for texture. All of the products we tested can be mixed without a blender or shaker cup, but the Garden of Life powder seemed to settle quicker than the other products we tested. If you plan to drink this one on your drive to work you’ll probably want a shaker or a cup with a lid that enables you to control the consistency as you drink it.
What we learned while researching the protein powder industry
Early assumptions
We approached this review with two main assumptions:
Quality ingredients are crucial
The type of protein you should ingest depends upon your fitness goals
Artificial ingredients are useless and can lower your overall health
The general consensus among online fitness and nutrition communities is that the artificial sweeteners and colorings used in protein powders are bad for you. We took our research a step further and asked over 4,000 registered dietitians for their opinions on the matter. Their response was unanimous (and much stronger): If possible, artificial sugars and colorings should be completely avoided. Not only are they unnecessary; they’re potentially dangerous.
Artificial sweeteners are not digested by the body, so they cannot be utilized for energy. Therefore, they don’t provide nutrients to fuel the body during exercise, or help with recovery post-training.
A majority of the studies we found on artificial sweeteners and dyes provide “inconclusive” results, but the controversy surrounding the topic is enough cause for concern. Many common food colorings are considered a “concern” by the FDA and the debate regarding the benefits of artificial sweeteners like sucralose and aspartame is ongoing. Here’s a list of the bad ingredients (and their side effects) we found to be most common in protein powders after digging through the “Supplement Facts” of nearly 700 different products:
Blue 1 & 2 have been linked to hyperactivity and cancer in a widevariety of artificial food coloring tests.
Yellow 5
Color
Yellow 5 has been known to cause urticaria (hives), eczema, angioedema, asthma and hyperactive behavior, as well as some allergic reactions especially in individuals with aspirin hypersensitivity.
Caramel Color
Color
The International Agency for Research on Cancer has reported 4-mel, a compound found in some types of Caramel Coloring, as “possibly carcinogenic to humans.”
Aspartame
Artificial Sweetener
In the Journal of Applied Nutrition, a study showed Aspartame to induce numerous side effects; those most common were headaches, dizziness, confusion, and vision problems. In rare cases, it was linked to grand mal seizures, severe depression, and atypical chest pain.
Acesulfame Potassium (Sunett)
Artificial Sweetener
Methylene Chloride (a known carcinogen) is a by-product of the Acesulfame Potassium creation process. However, the FDA states it does not expect Methylene Chloride to remain in the finished product due to: “(1) The multi-step purification process used in the manufacture of ACK and (2) the volatility of methylene chloride.”
Splenda (Sucralose)
Artificial Sweetener
Splenda is the trade name for Sucralose. Research notes that sucralose is made by adding more chlorine atoms to a sugar molecule. Notable side effects include bloating, gas, and diarrhea.
Erythritol
Sugar Alcohol
If consumed in high amounts, Erythritol can cause cramps, nausea, flatulence and diarrhea. While it is considered to be one of the safer sugar substitutes, people who overindulge on protein powder will exceed safe limits.
side effects are possible. Diarrhea, dizziness, flushing, itching, loss of appetite, nausea, upset stomach, and vomiting could occur if it is ingested in high quantities.
Polydextrose
Sugar Alcohol
Polydextrose has the capacity to cause abdominal cramping, bloating and excessive gas.
Verified protein powders should be preferred over those that aren’t
Our search for “no no” ingredients led us to another important fact: Nutritional supplements aren’t regulated by the FDA, which means that protein powder manufacturers themselves are responsible for ensuring that their products are safe, legal, and comply with standard FDA regulations.
Sometimes manufacturers cut corners, and whether it’s at the expense of your wallet or your health, it’s a big deal. For instance, Labdoor tested 73 different supplement product lines (many of which were included in our research) and found that, on average, they contained 12.7% less protein than stated on the Supplement Facts label. Average sodium content for the lot was a whopping 70.4% higher than claimed, and 52% of the powders contained measurable amounts of free-form amino acids, which spike protein content and produce misleading lab results.
Consider this: BSN True Mass, a protein powder labeled “excellent” by BodyBuilding.com, was found to deviate from its claimed protein content by over 40%.
In order to be 100% certain of the ingredients in a particular supplement – regardless of what it says on the label – our expert fitness consultants strongly encouraged only buying protein powders that have been verified by a third-party testing company (Informed-Choice, Labdoor, the NSF). Otherwise, you might wind up drinking a shake with spiked proteins, non-nutritional (possibly harmful) ingredients, loads of sodium, and controversial sweeteners and dyes. Or even worse, you could find yourself disqualified from a sporting event because your go-to supplement contained a steroid or other illegal substance.
Protein Powder Myths
Sports nutrition brands want your money, and they’ll use bogus tactics to get it. Steer clear of gimmicky products that cost extra money.
Undenatured Whey Protein
This does not exist. The FDA requires that commercially sold milk is pasteurized, so all whey protein has been denatured in some way. Even cold-filtered whey has been flash pasteurized, and has nothing to do with whether a product is denatured or not.
Grass-fed vs. Grain-fed Whey
There are zero studies that conclude grass-fed whey protein makes better athletes. No protein powder should be valued over another because its whey came from grass-fed cattle.
The more protein, the better
Only 10% to 15% of the calories you need come from protein, and the maximum acceptable protein level for a healthy athlete is 0.9 grams of protein per pound.
Protein powder isn’t a replacement for a balanced diet
In the explicit words of Rich Piana, “Any competitive bodybuilder isn’t getting what they need for a show at GNC; they’re going to the grocery store. Bodybuilders are not made on supplements; they’re made on f*$&ing good, healthy, wholesome food.” Whether you’re a competitive athlete or not, a good diet should never be replaced with protein powders.
If your full-time job isn’t training for the olympics, though, you probably don’t have time to buy yams, bake them for a couple of hours, cool them overnight, and haul them to the gym wrapped in foil… every single day. So for those who can’t prioritize meal planning, protein powders are a great way to bolster their overall health – as long as the supplement is consumed in the right manner, of course. Consider the following words from the International Sports Science Association: “The biggest advantage of protein supplements is not that they can build more muscle; the biggest advantage is convenience.”
What to do next?
So, now that you know the truth about protein powder, what’s next? Start by asking yourself a couple of questions:
Are you relying on protein powder as a substitute for healthy food? If so, it’s in your best interest to wean yourself off supplement dependency. Make a point to spend more time meal planning, and by all means, eat more real food.
Is your favorite protein powder verified? If not, make a stand. Email the brand; call the manufacturer; chat with the company on Facebook – find a way to ask them why they haven’t subjected their products to third-party testing.
Unsure about where to start? Check out the tool below for recommendations on the best protein source, supplement regimen, and ingredients to avoid based on your unique profile.
Expert's Corner
A Guide to Protein Powder
We worked with fitness expert Alissa Rumsey to identify a protein prescription best suited for your fitness goals:
Gender
Age
Goal
What's your gender?
Male
Female
Select which age group you belong to:
13-19 Years Old
20-39 Years Old
40+ Years Old
Select which best describes your fitness goal:
Weight Loss
Decrease Body Fat
Improve Performance
Gain Muscle Mass
Maintain Muscle Mass
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant, whey + casein
Recommended supplement regimen
Post-workout, max 1x/day 20-30 grams
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day, 20-30 grams
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day, 20-30 grams
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day, 10-20 grams
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day, 10-20 grams
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day, 10-20 grams
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein isolate has less calories than most whey protein concentrates. Egg and plant proteins are also lean sources of protein.
Best protein source for your goal
Whey protein isolate, Egg, Plant
Recommended supplement regimen
Post-workout, max 1x/day
Ingredients to avoid
Sugars and artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein is ideal in this scenario for two reasons: it digests incredibly quickly and has the highest bioavailability, so it gets to your muscles quickly. If you’re a vegetarian, plant based proteins are an OK alternative, but don’t necessarily contain all the essential amino acids.
Best protein source for your goal
Whey; Plant protein if vegetarian
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein is ideal in this scenario for two reasons: it digests incredibly quickly and has the highest bioavailability, so it gets to your muscles quickly. If you’re a vegetarian, plant based proteins are an OK alternative, but don’t necessarily contain all the essential amino acids.
Best protein source for your goal
Whey; Plant protein if vegetarian
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein is ideal in this scenario for two reasons: it digests incredibly quickly and has the highest bioavailability, so it gets to your muscles quickly. If you’re a vegetarian, plant based proteins are an OK alternative, but don’t necessarily contain all the essential amino acids.
Best protein source for your goal
Whey; Plant protein if vegetarian
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein is ideal in this scenario for two reasons: it digests incredibly quickly and has the highest bioavailability, so it gets to your muscles quickly. If you’re a vegetarian, plant based proteins are an OK alternative, but don’t necessarily contain all the essential amino acids.
Best protein source for your goal
Whey; Plant protein if vegetarian
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein is ideal in this scenario for two reasons: it digests incredibly quickly and has the highest bioavailability, so it gets to your muscles quickly. If you’re a vegetarian, plant based proteins are an OK alternative, but don’t necessarily contain all the essential amino acids.
Best protein source for your goal
Whey; Plant protein if vegetarian
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey protein is ideal in this scenario for two reasons: it digests incredibly quickly and has the highest bioavailability, so it gets to your muscles quickly. If you’re a vegetarian, plant based proteins are an OK alternative, but don’t necessarily contain all the essential amino acids.
Best protein source for your goal
Whey; Plant protein if vegetarian
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey digests quickly and is high in BCAAs including leucine, which helps stimulate muscle protein synthesis. Throw some casein in the mix and it can prolong the amount of time protein is exposed in the intestinal tract, which can help increase absorption.
Best protein source for your goal
Whey, Whey + Casein combination
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey digests quickly and is high in BCAAs including leucine, which helps stimulate muscle protein synthesis. Throw some casein in the mix and it can prolong the amount of time protein is exposed in the intestinal tract, which can help increase absorption.
Best protein source for your goal
Whey, Whey + Casein combination
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey digests quickly and is high in BCAAs including leucine, which helps stimulate muscle protein synthesis. Throw some casein in the mix and it can prolong the amount of time protein is exposed in the intestinal tract, which can help increase absorption.
Best protein source for your goal
Whey, Whey + Casein combination
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey digests quickly and is high in BCAAs including leucine, which helps stimulate muscle protein synthesis. Throw some casein in the mix and it can prolong the amount of time protein is exposed in the intestinal tract, which can help increase absorption.
Best protein source for your goal
Whey, Whey + Casein combination
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey digests quickly and is high in BCAAs including leucine, which helps stimulate muscle protein synthesis. Throw some casein in the mix and it can prolong the amount of time protein is exposed in the intestinal tract, which can help increase absorption.
Best protein source for your goal
Whey, Whey + Casein combination
Recommended supplement regimen
During workout and post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
Whey digests quickly and is high in BCAAs including leucine, which helps stimulate muscle protein synthesis. Throw some casein in the mix and it can prolong the amount of time protein is exposed in the intestinal tract, which can help increase absorption.
Best protein source for your goal
Whey, Whey + Casein combination
Recommended supplement regimen
Post-workout
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
The goal here is to ingest enough protein to prevent weight loss and muscle wasting, so any supplement that provides protein and calories are acceptable.
Best protein source for your goal
Whey, Egg, Casein, Plant
Recommended supplement regimen
Once per day
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
The goal here is to ingest enough protein to prevent weight loss and muscle wasting, so any supplement that provides protein and calories are acceptable.
Best protein source for your goal
Whey, Egg, Casein, Plant
Recommended supplement regimen
Once per day
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
The goal here is to ingest enough protein to prevent weight loss and muscle wasting, so any supplement that provides protein and calories are acceptable.
Best protein source for your goal
Whey, Egg, Casein, Plant
Recommended supplement regimen
Once per day
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
The goal here is to ingest enough protein to prevent weight loss and muscle wasting, so any supplement that provides protein and calories are acceptable.
Best protein source for your goal
Whey, Egg, Casein, Plant
Recommended supplement regimen
Once per day
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
The goal here is to ingest enough protein to prevent weight loss and muscle wasting, so any supplement that provides protein and calories are acceptable.
Best protein source for your goal
Whey, Egg, Casein, Plant
Recommended supplement regimen
Once per day
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
The goal here is to ingest enough protein to prevent weight loss and muscle wasting, so any supplement that provides protein and calories are acceptable.
Best protein source for your goal
Whey, Egg, Casein, Plant
Recommended supplement regimen
Once per day
Ingredients to avoid
Artificial sweeteners, artificial colorings and dyes, artificial flavorings
We find the best of everything. How? We start with the world. We narrow down our list with expert insight and cut anything that doesn't meet our standards. We hand-test the finalists. Then, we name our top picks.
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