One study suggests the ideal amount for muscle building is around 0. That means that a pound person can absorb between 27 to 37 grams of protein in one meal or snack , and anything more than that may not actually be used to support muscle synthesis.

The simpler the ingredient list, the less likely a protein powder will bother your stomach. If you have a sensitive stomach or have had trouble digesting protein powders, you may want to avoid powders that contain the following ingredients:.

However, if you are lactose intolerant, you may actually want to avoid whey and casein protein powders. While most of the lactose is removed in processing, there is a small amount that remains in both products, and people who are highly sensitive may experience digestive upset.

Sarah Anzlovar, MS, RDN, LDN is a registered dietitian, certified intuitive eating counselor, and experienced writer whose work has been featured in Verywell, EatingWell, Healthline, and more.

She also works with many endurance athletes to support fueling and recovery, including distance runners and triathletes. She thoroughly combed the research around protein powders to make the best recommendations to fit various needs.

National Library of Medicine: MedlinePlus. Whey protein. Zdzieblik D, Brame J, Oesser S, Gollhofer A, König D. The influence of specific bioactive collagen peptides on knee joint discomfort in young physically active adults: a randomized controlled trial.

Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr.

Chapman-Lopez TJ, Koh Y. The effects of medium-chain triglyceride oil supplementation on endurance performance and substrate utilization in healthy populations: a systematic review.

J Obes Metab Syndr. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral collagen supplementation: a systematic review of dermatological applications. J Drugs Dermatol.

DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of vitamin C aupplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: a systematic review. Orthop J Sports Med. Kasti AN, Nikolaki MD, Synodinou KD, et al. The effects of stevia consumption on gut bacteria: friend or foe?

Dietary protein intake and human health. Food Funct. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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List of Partners vendors. What to Buy. By Sarah Anzlovar MS, RD. Sarah Anzlovar MS, RD. Sarah Anzolar, MS, RD is a private practice dietitian who works as a freelance writer, recipe developer, food photographer, and brand consultant.

health's editorial guidelines. Medically reviewed by Melissa Nieves, LND. Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC. She also works as a bilingual telehealth dietitian for Vida Health Program.

learn more. Fact checked by Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. Fact checked by Richard Scherr. health's fact checking process. In This Article Expand. Our top picks. More Protein Powders to Consider. Where We Stand.

Should I Take Protein Powder? Our Supplement Testing Process. Our Experts. Ingredients: What to Pay Attention To. How Much Protein Powder Should I Take? Your Questions, Answered. Who We Are. A Note About Supplements Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you.

Our Top Picks. Best Overall:. Best Value:. Best Vegan:. Best for Women:. Best Collagen:. Best Casein:. Best Organic:. Best for Athletes:. Best Tasting Collagen:. Best for Smoothies:. Best Overall. Naked Whey Chocolate Protein Powder.

Our Ratings. Best Value. Optimum Nutrition Gold Standard Whey. Best Vegan. KOS Organic Protein Powder. Best for Women. Thorne Chocolate Whey Protein Isolate. Best Collagen.

Momentous Collagen Peptides. Best Casein. Dymatize Vanilla Protein Powder. Best Organic. Ora Vanilla Chai Organic Plant-Based Superfood Protein. Best for Athletes. Gnarly Grass-Fed Whey Vanilla Protein Supplement. Finally, while soy is considered a complete protein, it contains lower amounts of BCAAs than dairy milk proteins.

Maximizing BCAA intake, especially L-leucine is key to stimulating optimal protein synthesis. Beef protein powders are relatively new to the market. When they launched, athletes imagined their beef protein powders coming from the finest cuts of delicious steak.

Instead of drinking processed, powdered cow meat, athletes who made the wrong choice on where to buy their beef protein were drinking powdered cow ears and unmentionables.

On the Biological Value scale, Beef has a solid score of Overall Beef protein is an ok choice — with the caveat that not all beef protein powders are made the same. High-quality beef protein powders from top brands have amino acid profiles that are similar to real beef — with low quality powders from unscrupulous brands being similar to collagen.

However, Pea still has solid amounts of essential amino acids, specifically, leucine, isoleucine, valine, and — making it the one of the best, if not the best non-animal based choice for protein supplements.

Egg protein had the highest biological value and is a complete protein with all 9 essential amino acids and at the time was the protein source with the most leucine.

Casein is one of the top protein supplements available for building muscle. That makes them digest very slowly over period of several hours — supplying the body with amino acids, maintaining a positive nitrogen balance and keeping the body from breaking down muscle.

This is higher than egg protein, but is behind the levels in whey protein. Most inexpensive casein protein powders are composed partially or totally of sodium or calcium caseinate.

Does Micellar Casein have any weaknesses? Casein also contains less leucine than whey. This complete protein contains all the essential amino acids needed for stimulating skeletal muscle protein synthesis, and also has a higher proportion of branched-chain amino acids BCAAs.

In addition, whey protein is quickly and easily broken down into amino acids for a faster absorption rate through the intestines and into the bloodstream. The end results? A massive amino acid infusion that reaches the muscles quickly.

Of all proteins, whey also has the highest concentration of leucine. Leucine is the primary amino acid that activates protein synthesis. As a result, taking whey after a workout can help in promoting muscle synthesis better than any other protein source. Over the years there have been numerous ways found to improve on regular whey.

One of them most common is to refine or pre-digest it into hydrolyzed form so that it gets absorbed even faster. These whey peptides cause a greater spike in insulin levels than whey protein isolate. Other protein manufacturers have added additional leucine and even HMB to further boost protein synthesis — with modest results.

Protein also plays an important role in workout recovery, as it helps repair the micro tears in your muscles that occur after intense workouts. You may also want to consult your doctor or a registered dietitian to get a clearer idea of your individual protein needs.

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. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Save this story Save this story. Our top picks Best Overall, Whey: Klean Athlete Klean Isolate Best Overall, Vegan: Garden of Life Sport Organic Vegan Protein Powder Best Budget: Orgain Organic Vegan Protein Powder Best for Cooking: NOW Sports Nutrition Pea Protein Best Texture, Whey: Thorne Whey Protein Isolate Best Texture, Vegan: Sunwarrior Pea Protein Powder With Amino Acids.

The best protein powders. Best Overall, Whey: Klean Athlete Klean Isolate. Best Overall, Vegan: Garden of Life Sport Organic Vegan Protein Powder. Best Budget: Orgain Organic Vegan Protein Powder.

Most Popular. The Best Treadmills to Add to Your Home Gym. Best for Additional Nutrients: Vega Sport Premium Vegan Peanut Butter Protein Powder. Best Texture, Whey: Thorne Whey Protein Isolate. Animal-based Key ingredients: whey protein Protein per serving: 21 grams Flavors: chocolate Best Texture, Vegan: Sunwarrior Pea Protein Powder.

How to incorporate protein powder into your diet. Sara Coughlin is a writer and editor with ample experience covering health and wellness trends. As SELF's senior commerce writer, she's taken a special interest in skin care, outdoor recreation, sleep, fitness gear and apparel, and more.

Topics Shopping protein Nutrition protein powder. How to Actually, Truly, Finally Quit Vaping.

Still, supplements can be an easy and convenient way to increase your protein intake, as there are many ways to use protein powder. The simplest way is to mix it with a beverage, such as water or milk, or blend it with other ingredients, such as fruits and veggies, to create a smoothie.

If you feel like getting creative, you can experiment with using protein powder as an addition or substitution in your usual recipes. For example, you can use protein powder in soups, veggie burgers, pancakes, and baked goods. To save time, make a larger portion of smoothie mixture and freeze it to make individual ice pops.

The best time to take protein powder depends on your health goals. You may want to have one large portion or several small portions of protein per day. However, certain types of protein may affect you, especially in terms of digestion.

Certain types of protein can cause gas, bloating, or stomach cramps. Skin reactions are also possible. Some supplements could contain contaminants, such as yeast or bacteria, which can cause foodborne illness.

They may also contain heavy metals, which can negatively affect the health of your kidneys, brain, thyroid gland, and reproductive system if consumed in large amounts. Choosing a high quality product that has undergone third-party testing for purity and potency can help minimize the risk of contamination with these harmful compounds.

If you have a medical condition, are pregnant or breastfeeding, or take any medications that could be affected by protein powders, talk with a healthcare professional before using one. For most healthy adults, protein powder is unlikely to harm liver health.

Whey protein is a great option for weight loss, as studies have shown that it could improve body composition when paired with resistance training.

According to one small study of 30 people, whey protein and pea protein were similarly effective at reducing appetite and daily calorie intake when consumed as part of a high protein breakfast.

Protein powders can be a helpful addition to an overall balanced diet by helping you bump up your protein intake to meet your health goals. In particular, increasing your protein consumption may support weight loss, increase muscle growth, and promote post-workout recovery.

With that said, not all products are created equal, and some could potentially expose you to heavy metals and other contaminants. Always make sure to purchase a product that has been thoroughly tested for purity and potency, ideally by a third-party lab. Gainful is a great option for beginners, as it creates a custom protein blend based on your dietary needs and fitness goals.

If gaining muscle mass is your goal, research suggests choosing a product with at least 20 g of high quality protein and minimal fillers, sweeteners, and artificial ingredients. Plant-based protein can be a great option for vegans and people who are unable to tolerate dairy. However, whey and plant-based protein powders offer a similar set of health benefits.

In fact, some research suggests that whey protein and plant-based protein can be equally effective at increasing muscle growth and strength, as long as they contain the same amount of protein and branched-chain amino acids — a group of amino acids that boost muscle building — per serving.

When trying a new protein powder, pay attention to how your body responds. As with any supplement, you may wish to take a break every so often or alternate between different products.

Finally, try to consume plenty of whole, fresh foods, including natural sources of protein and fiber, as well as plenty of water.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

Protein supplements are very popular. This article explains the best time to take them, depending on your goals. There is a persistent myth in nutrition that eating a lot of protein can cause harm, but must studies actually do not support this claim.

In fact…. Protein powders can help women lost fat, tone up and improve strength. Here are the 7 best protein powders for women, all backed by science. Protein powders are supplements that support muscle growth and weight loss. This article compares whey vs plant protein so you know what to choose.

Pea protein powder is becoming a popular plant-based alternative to other protein powders. Here are the 17 best protein powders. Whey protein powder may help you build muscle, lose fat, and can even lower cholesterol. Natalie Rizzo, MS, RD, founder of Greenletes and author of Planted Performance , likes Now Sports because it completes third-party testing on all its products.

Asche and Jones recommend this brand for the same reasons. Orgain Vanilla Sport Plant-Based Protein Powder. 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. It also contains recovery-boosting tart cherry and gut-soothing ginger.

Vega Sport Premium Vegan Peanut Butter Protein Powder. Thorne Whey Protein Isolate. 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 and testing. Sunwarrior Pea Protein Powder With Amino Acids. 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 flavor, featured here.

Protein is one of the three vital macronutrients along with fats and carbohydrates that we need in large amounts. It helps support our immune system and build and repair muscle, Jones says. So while you certainly need to consume enough of it, who needs protein powder , specifically?

But in the real world, you might not always have time to shop for and prepare high-protein snack recipes , especially if you follow a vegetarian or vegan eating style. Ample protein is particularly important if you exercise a lot, because it helps build strength, power, endurance, and muscle mass, Jones says.

Protein also plays an important role in workout recovery, as it helps repair the micro tears in your muscles that occur after intense workouts.

You may also want to consult your doctor or a registered dietitian to get a clearer idea of your individual protein needs. 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. SELF does not provide medical advice, diagnosis, or treatment.

Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Fitness Food Health Love Beauty Life Conditionally Shopping.

There are no artificial flavors, colors, or sweeteners. It is also third party-tested for banned substances. On the hunt for a super clean protein powder or the best pea protein? Naked Nutrition Naked Pea Protein might be your new favorite.

The ingredients list for the unflavored version is ultra-simple, containing just one ingredient: pea protein. The protein comes from yellow split peas sourced from farms in the U.

and Canada. There are no additives whatsoever, which is great for health but not so much for taste. The chocolate and vanilla flavors do contain some additional ingredients, but just for flavor coconut sugar and cocoa or vanilla extract.

Although pea protein is technically a complete protein, it is low in two essential amino acids: methionine and cysteine.

To boost the amino acid profile, Naked Nutrition recommends mixing this protein powder with another vegan protein, such as their Naked Rice protein.

Kaged Plantein is a vegan protein option with a high protein content and a money-back guarantee. Both leucine and isoleucine are important for stimulating the muscle protein synthesis response 1 in skeletal muscle, which is the process by which your body repairs and builds muscle tissue.

Frieda Johnson, GGR editor and product tester, was happy with her experience with Kaged Plantein. Our team has tested more than 70 products for our guides to the best protein powder.

Orgain Organic Vegan Protein Powder: This is one of our favorite organic plant-based protein powders for its strong nutrient profile, but we ultimately decided on Transparent Labs Organic Vegan Protein Powder because we think the flavor is better, especially the chocolate.

Kaged Whey Isolate: Another whey protein up for consideration as one of the best for runners, Kaged is a worthy alternative. We went with Transparent Labs Grass-Fed Whey and Garden of Life Grass-Fed whey for this guide because they both contain slightly more protein per serving.

Naked Nutrition Naked Casein: Naked Casein would certainly fit the bill for a runner looking for a clean, slow-digesting protein. Naked Nutrition Naked Egg Protein: This is a really good alternative to any of the above types of protein. I use this powder currently, and it almost always makes a mess when scooping it out of the tub.

Our team has tested upwards of 70 protein supplements for our nutrition guides. For this guide to the best protein powder for runners, we took into consideration our normal criteria for judging protein powder—price per serving, sweeteners, additives, grams of protein per serving, essential amino acid content, branched-chain amino acid BCAA content, and source of protein—as well as factors that are especially important for runners.

For example, since running can be tough on the digestive system especially for long-distance runners who consume a lot of sugar via supplements like running gels , we looked for protein powders with minimal fillers, artificial sweeteners, and artificial flavors to avoid any further digestive distress.

Additionally, we love plant-based protein powders for endurance athletes because they typically contain more carbs, which can help a runner with their overall daily nutrition targets and maintaining glycogen stored carbohydrate levels.

We also included at least one pick for common diet types, including gluten-free, lactose-free, vegan, vegetarian, and non-GMO.

Finally, at least one person on our team has tested each of the protein powders you see on this guide, with some powders having been used by multiple product testers.

There are many benefits to increasing your daily protein intake via protein powder; here are some of the most significant. When you consume complete proteins proteins with all nine essential amino acids , your body incorporates those amino acids into skeletal muscle tissue to repair damaged tissue and create new tissue.

The role of dietary protein for the endurance athlete is historically underappreciated, but more and more research is demonstrating a relationship between endurance exercise and muscle adaptations. Further research is needed, but several small-scale studies have shown that protein can indeed positively impact muscle protein synthesis following endurance training, according to a literature review in Frontiers in Physiology 1.

Muscular strength and endurance. And aerobic capacity, of course. Nonetheless, a post-run protein drink could have big long-term implications for your incline workouts.

Although total daily intake and long-term nutrition strategies play the biggest role in performance and recovery, a high-quality protein shake taken post-workout has been shown to reduce markers of muscle damage following exercise, according to a study in the Journal of Sports Science and Medicine 4.

With regard to endurance exercise specifically, a literature review in Frontiers in Nutrition 5 states that protein supplementation in endurance athletes has been shown to reduce markers of muscle damage, such as creatine kinase and lactate dehydrogenase.

In a trial published in the International Journal of Medical Sciences 6 , marathon runners were given either a protein supplement or a maltodextrin carbohydrate supplement 30 minutes post-training for five weeks.

Based on blood samples taken at the beginning of the trial, one day after the marathon race, and one week following the race, the runners who took the protein supplement exhibited significantly lower levels of key bioindicators of muscle damage creatine kinase and lactate dehydrogenase.

RELATED: Marathon Training Plan. Protein can keep you full and satisfied thanks to its effects on appetite regulatory hormones. A protein shake paired with whole foods is a good way to bump up your intake and stay full for longer.

RELATED: High-Protein Foods to Add To Your Diet. Getting enough protein each day is important for more than just muscle mass or performance. Running, especially at higher intensities, can be a stressor on the immune system over the long term—especially for those of us prone to overtraining.

Protein supplements are often just straight protein with few other ingredients—especially whey protein powders. Some protein powders attempt to offer additional benefits with ingredients like probiotics, enzymes, or extracts that contain antioxidants.

Allergens like soy, peanut, tree nut, and coconut often appear in plant-based proteins. Additionally, many protein powders include added sugar, artificial sugar, or alternative sweeteners like stevia, all of which can have mild negative effects depending on the individual.

People with allergies should look for products that are certified to be free of their allergen. Athletes who are subject to drug testing should look for products that are NSF Certified Safe for Sport or Informed Sport Certified.

However, most people can benefit in some way from drinking protein shakes, especially physically active people whose muscles undergo damage on a regular basis. Compared to the relationship between protein and resistance training, the relationship between protein and endurance training is vastly understudied.

Most clinical trials show mixed results or are very small-scale studies. Some research is really promising, especially at the molecular level AKA how protein intake affects the many inner workings behind adaptations to exercise.

The best type of protein powder is highly individual and depends on your dietary restrictions and preferences. Luckily, there are many different forms of protein powder from different sources to suit, for example, individuals who are lactose-intolerant, vegan, allergic to gluten, or prefer an all-organic diet.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases. The Tsunami Barbellis one of the most unique barbells currently being manufactured. Rather than being rigid like most bars, the Tsunami Bar is manufactured with the intention to be as whippy as possible.

Based upon our testing as well as published studies, we believe the Tsunami Bar does what it claims: increase force production. Read more. Interested in Ghost Amino or BCAA? Is this affordable creatine too good to be true?