Protein powders aren’t just for bodybuilders and athletes — they’ve become a pantry essential for millions of Americans. Entire stores are dedicated to dietary supplements, and there’s no shortage of options online, so finding the best protein powder isn’t always easy. From dessert-inspired flavors (hello, double chocolate brownie) and plant-based blends to whey isolates high in branched-chain amino acids (BCAAs), there are products to suit most diets, health goals and taste buds.

Why protein powders? For busy parents, athletes, commuters and students, getting enough protein can be an uphill battle, explains Emily Hulse of Emily Grace Nutrition, a registered dietitian and nutritionist. And it’s not just the young and active who benefit. With their increased protein needs, older adults might find protein powders an easy way to combat muscle loss and promote strong bones. “Protein powder can help counteract age-related muscle loss (sarcopenia) and support bone health,” explains Marjorie Nolan Cohn, a registered dietitian and nutritionist and clinical director of Berry Street, an online platform that connects patients with dietitians. Plus, protein powders are shelf-stable and adaptable, fitting into almost any routine.

However, decoding the benefits of protein powders and selecting the right one can be daunting. To make it easier, we sought advice from three registered dietitians. As a registered dietitian myself, I also evaluated over 20 brands and tested 18 products firsthand. Continue reading to find the best protein powders that deserve a place in your shaker bottle.

A note on supplements

The products on this list are dietary supplements. Supplements are regulated far less stringently by the Food and Drug Administration than medications, with little evaluation of safety or effectiveness before they go to market. Supplements may also interact with medications and aren’t appropriate for all populations or health conditions. While our health writers select and test evidence-based products, it’s important to talk to your health care provider before adding a dietary supplement to your routine.

Best protein powder overall for 2025

Other top protein powders we recommend for 2025

Types of protein powders

Choosing the right protein powder is no small task. Here’s a breakdown of the most common types to help you decide which one might be the best fit for you:

• Whey protein: Whey is a protein in cow’s milk rich in amino acids, especially BCAAs like leucine. Whey protein is best known for its effectiveness in increasing muscle mass and strength. It’s also been shown to help improve blood pressure and blood sugar levels.

• Whey protein isolate: This highly refined form of whey protein boasts a higher protein concentration while containing significantly less lactose and fat than whey concentrate. Its lower lactose content makes it a gentler option for those with lactose sensitivity. However, it is typically more expensive and may not retain some of the beneficial nutrients present in less processed whey concentrate.

• Whey protein concentrate: This less processed form of whey protein is a more budget-friendly option than whey isolate. While it retains more of the beneficial nutrients found in whey, it has a lower protein content and higher levels of lactose and fat, which might not suit everyone, particularly those with lactose sensitivity.

• Casein: This is the dominant protein in cow’s milk, prized for its slow digestion and absorption. This makes it an excellent choice for muscle recovery during rest periods, such as overnight. Many take casein supplements before bed to ensure a steady supply of amino acids to aid muscle repair while sleeping.

• Collagen: Collagen is a protein found in connective tissue, bones, cartilage, tendons and skin. It’s often used topically or orally as a supplement to improve hair, skin and nail health.

• Pea protein: Derived from yellow split peas, pea protein is a rare plant-based protein source that provides all nine essential amino acids. It’s known for being gentle on the digestive system and is less likely to cause gastrointestinal issues than other options. However, pea protein powders can be relatively expensive and often have a mildly earthy flavor, which may not appeal to everyone.

• Rice protein: These powders are typically more budget-friendly than other vegan protein options. However, rice protein isn’t a complete protein, as it lacks one of the essential amino acids. Additionally, rice-based powders may carry a higher risk of heavy metal contamination, so choosing a trusted brand is crucial.

• Plant-based blends: These vegan protein powders are formulated with two or more plant-based protein sources and often contain all nine essential amino acids.

Factors to consider when choosing a protein powder

Finding the best protein powder involves weighing several factors to ensure it meets your nutritional needs and fits your lifestyle. Here are the key things to keep in mind when you’re shopping:

• Protein source: Start by deciding which protein best suits your needs, such as whey, casein or plant-based options. Each has its benefits and drawbacks, so consider your dietary restrictions and preferences.

• Protein content per serving: The amount per serving should match your daily protein needs. Around 20 grams per serving is a solid baseline for most healthy adults. However, active individuals, athletes and adults over 65 may benefit from powders that offer 25-30 grams of protein per serving.

• Calories: Most protein powders contain 100-200 calories per serving. To build muscle or gain weight, consider a mass gainer with extra calories and carbohydrates. Otherwise, select a powder that matches your daily calorie requirements.

• Vitamins and minerals: Some protein powders are fortified with vitamins and minerals. For example, some plant-based powders contain additional iron, a nutrient sometimes lacking in a vegan diet. Consider your diet and supplement routine to determine whether you need a powder with additional micronutrients.

• Carbs and fat: Choose products with carb and fat levels that suit your dietary preferences and nutritional needs. For instance, if you’re on a low-carb diet, opt for a powder with 7 grams of carbs or less per serving.

• Intended use: Consider your primary goal. Are you looking to build muscle, lose weight or fill nutritional gaps? Choose a product formulated to support that specific purpose.

• Taste and mixability: A powder’s taste and how well it mixes are crucial for long-term use. Many companies offer sample-size packets, letting you test flavors and consistency before committing to a full-size product.

• Additives, artificial ingredients: When possible, opt for powders with minimal artificial additives, such as flavors, colors, sweeteners, emulsifiers and fillers. Shorter ingredient lists often mean cleaner, higher-quality products.

• Dietary restrictions: If you have food allergies or follow a specific diet, ensure your chosen product is compatible. Certifications like certified vegan or gluten-free can help you quickly identify suitable options.

• Third-party testing: Dietary supplements are not regulated like pharmaceuticals. To ensure a product contains the types and amounts of ingredients listed on the label, look for protein powders that have been third-party tested by a reputable organization, such as NSF or Informed Choice.

• Value: While you don’t need to splurge on the most expensive option, it’s essential not to sacrifice quality either. Several protein powder brands offer moderately priced products with good-quality ingredients. Most of our top picks fell somewhere between $1 and $3 per serving.

How we chose the best protein powders

With over 13 years of experience as a registered dietitian (and countless protein shakes under my belt), I’ve researched and tested a wide range of protein powders. To refine this list, I collaborated with three other registered dietitians to better understand what makes a protein powder stand out based on different dietary needs and preferences.

Combining our expertise, we reviewed products from more than 20 brands, narrowing them down to 18 top contenders. Our selection process focused on ingredient quality, nutritional profiles, third-party certifications, insights from online reviews and personal recommendations from friends and family.

For the first round of testing, I mixed a single serving of each powder with 12 ounces of water (or the amount recommended on the label) in a blender bottle, shaking for at least 30 seconds. I evaluated each product based on how well it mixed, texture, flavor and aftertaste.

To gain a more comprehensive sense of these powders’ versatility, I retested each product over the following weeks, incorporating them into blender bottle shakes with oat milk, smoothies and overnight oats. This method allowed me to assess how each powder performed in different scenarios, ultimately helping me determine which ones deserve a spot on your shelf.

Other protein powders we tested

• BEAM Vegan Protein: Be Amazing (BEAM) Vegan Protein comes in seven dessert-inspired flavors, is third-party tested and contains a relatively short list of ingredients. During testing, its Birthday Cake recipe was a favorite for its smooth texture and on-point vanilla cake flavor. The biggest downside is the use of sucralose, which some experts warn could have long-term adverse health effects.

• Factor Form Whey Protein Powder: Factor Form, widely recognized for its prepared meal delivery service, offers a whey protein powder that’s smooth, creamy and flavorful — particularly the chocolate. However, it has a higher price tag and is only available in single-serve packets.

• Groove Whey Protein Isolate: Groove is a newcomer to the protein powder scene. The company’s whey protein isolate offers 25 grams of protein and only 2 grams of carbs, making it a good option for a low-carb diet. Although it contains stevia, it isn’t overly noticeable, especially in the Mexican Chocolate flavor. However, it is expensive and only available on the company’s website.

• Just Ingredients Vegan Protein: Unlike Just Ingredients’ whey-based powder, the company’s vegan option fell flat. I tried the Roasted Chocolate and was surprised by its bitterness and overpowering cinnamon flavor. The texture was also very grainy.

• Ka’Chava All-in-One Nutrition Shake: Essentially a protein powder and multivitamin in one, Ka’Chava is a dietary supplement with gorgeous packaging. I liked the ingredients and quality, but the texture was too grainy and the taste was too earthy. These factors and the high price tag kept Ka’Chava from making our top list.

• Momentous 100% Plant Protein: This option is NSF Certified for Sport and formulated to support muscle growth and recovery. While the powder has mixed reviews online, I enjoyed the chocolate flavor. Because it has a thinner consistency and milder flavor, I found it refreshing after a hard workout. The Vanilla Chai, on the other hand, wasn’t as enjoyable. While there were notes of cinnamon, it didn’t deliver on the promise of chai spice.

• Neue Theory Plant-Based Probiotic Protein Powder: This powder is specially formulated to be easy to digest. It includes probiotics, digestive enzymes and all nine essential amino acids, making it a good source of complete plant-based protein. The vanilla flavor was one of my favorites, thanks to its creamy texture and rich vanilla bean taste. The downside is the high price — roughly $3.25 per serving.

• Optimum Nutrition Gold Standard 100% Whey: This widely available whey powder has long been a favorite in the sports supplements industry. With 24 grams of protein per serving and an impressive variety of flavors, it’s a solid choice. The Extreme Milk Chocolate flavor delivers richness and sweetness, but the artificial taste and aftertaste were less appealing. Additionally, this powder contains more additives than the other products we tested.

• OWYN Plant-Based Protein Powder: This vegan powder is certified allergen-friendly, meaning it’s free from eight of the major food allergens. While it has a loyal following, I noticed a strong chemical taste and aftertaste that was hard to ignore. The texture was also very grainy, even when I combined this powder with oat milk.

• Vega Premium Sport Protein: This powder is a solid option for athletes dedicated to a vegan lifestyle. It is NSF Certified for Sport and delivers an impressive 30 grams of complete protein per serving. It also includes 5 grams of BCAAs and tart cherry extract to aid muscle recovery. It’s available in five stevia-sweetened flavors — a potential downside for those sensitive to stevia’s distinct taste, which is prominent in this formulation.

Protein powder FAQs

How much protein powder should I take per day?

Whole foods alone can meet the daily protein needs of most healthy adults. However, if you supplement your diet with protein powder, sticking to 1 to 2 servings daily is generally safe and sufficient.

When is the best time to drink protein shakes?

“The best time to drink a protein shake depends on your goals,” says Jessica Kelly, a registered dietitian with Nutrition That Heals. She explains that for building muscle, consuming a protein shake within 30 minutes after a workout can support muscle recovery and growth.

On the other hand, if your focus is weight management or hunger control, protein shakes can serve as an excellent meal replacement or a satisfying snack. They help you curb your appetite and maintain stable blood sugar levels throughout the day.

Can protein powder help with weight loss?

“Yes, protein powder can support weight loss by promoting satiety, preserving lean muscle mass and stabilizing blood sugar levels,” explains Kelly.

However, it’s important to remember that protein powder isn’t a magic solution for shedding pounds. Since it adds calories to your diet, consuming too much could lead to weight gain if it pushes you beyond your daily calorie requirements.

Is it safe to use protein powder every day?

Protein powders are typically safe for daily use. However, consuming too much protein from powders or other sources can strain your kidneys. To avoid potential issues, healthy adults should limit their daily protein intake to no more than 2 grams per kilogram of body weight.

What is the difference between whey isolate and concentrate?

“Whey isolate is more processed, resulting in a higher protein content (90% or more) and lower fat and lactose levels,” Kelly says. She explains that this makes whey isolate an excellent choice for individuals looking for a cleaner protein source or those with lactose sensitivity.

In contrast, whey concentrate contains slightly less protein (70%-80%) and retains more natural fats and carbohydrates, offering a creamier texture and additional nutrients.

There’s also a price difference: Whey isolate protein powders are typically more expensive than whey concentrate powders.

Meet our experts

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

Guests:

Dr. S Bryn Austin, social epidemiologist and professor of Social and Behavioral Sciences, Harvard School of Public Health

Nicholas Florko, staff writer, The Atlantic

Marily Oppezzo, behavioral and learning scientist, registered dietician, Stanford Prevention Research Center

If you’re a dedicated exerciser, you probably like to keep an eye out for things that can help you work out more efficiently. With that, you may have heard about using the supplement creatine to try to help create stronger muscles and better workout sessions. So when exactly is the best time and method to take creatine for optimal results? Asked and answered here.

It’s always a good idea to check in with a healthcare provider before starting a new supplement, including creatine. If you got the greenlight, we tapped dietitians for their take on the best time to take creatine and what to know before trying it.

Meet the experts: Jessica Cording, RD, is a dietitian the author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. Albert Matheny, RD, CSCS, is a dietitian the co-founder of SoHo Strength Lab.

What is creatine and what does it do for the body?

Creatine is a compound that comes from three amino acids, explains Jessica Cording, RD, a dietitian and author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. “Creatine essentially provides energy for our muscles,” she says.

“It’s naturally produced in your body,” adds Albert Matheny, RD, CSCS, a dietitian and co-founder of SoHo Strength Lab. “The average person’s liver, pancreas, and kidneys produce about a gram of creatine a day.” About 95 percent of the body’s creatine is stored in the muscles in the form of phosphocreatine.

You can get creatine from foods you eat, including seafood and red meat, Cording says, but plenty of people also take creatine in supplement form (usually as a powder or capsule). This is especially popular among athletes and bodybuilders, but they aren’t the only ones who can benefit.

Benefits Of Creatine

Creatine supplementation has several health and therapeutic benefits throughout the lifespan and plays a critical role in cellular metabolism, according to a recent study in Nutrients. That said, the perks of creatine usually revolve around exercise performance and cognitive function, Cording says. Here are some of the biggest benefits:

It can help enhance your workouts.

Creatine may allow people to do a little more work in reps or sprints, which can ultimately lead to you becoming stronger, Matheny says. Taking creatine supplements may also can provide some muscle and performance benefits for older adults, according to a recent literature review in the Journal of the International Society of Sports Nutrition.

It can give you an energy boost (and reduce fatigue).

Using a creatine supplement may also help you feel a little more energized on a regular basis. “If you’re using creatine, you’re filling up the energy system tank a little more,” Matheny says.

It may also help with tiredness: An early study found that creatine supplementation led to increased energy and reduced fatigue for those with sleep deprivation, and another study on college-age women determined that taking creatine helped reduce the onset of neuromuscular fatigue following a cycling test. More research is needed, but if you work out a lot and get super tired afterward, taking a creatine supp may help.

It may improve your cognitive health.

Taking creatine has been linked to better performance on cognitive tasks, especially in older adults, Cording says. Creatine plays an important role in brain health and function, according to older research on intelligence and working memory. Your brain also needs a significant amount of adenosine triphosphate (ATP) to perform difficult tasks, and creatine supplements may help your brain produce more of it.

When is the best time to take creatine?

Some workout-enhancing supplements are designed to be used right before you exercise, and you may be wondering if creatine works the same way. The answer? Not really.

Research has consistently found that timing doesn’t seem to matter with creatine. Factors like the type of exercise you do and your age are more important in how well creatine works for you, one scientific review in the journal Nutrients found. Male and female athletes who took creatine and found that timing didn’t matter over an eight-week study period, in another study in Frontiers.

“You can take it whenever you want,” Matheny says. “You can have it in the beginning, middle, or end of the day—you just need to have gas in that tank.”

As for whether or not to take it with food…while people used to think creatine supplements were absorbed better with carbohydrates, one small study found that carbs are unnecessary. Ultimately, it doesn’t matter if you have it with food or not, Matheny says.

Are there potential risks for taking creatine?

Creatine is thought to be a pretty safe supplement, Cording says, but there are a few things to keep in mind before trying it.

“We don’t have enough evidence to show how safe creatine is for things like kidney and liver disease,” Cording says. It’s also not recommended that you take creatine when you’re pregnant or breastfeeding.

“If you take too much, you can have an upset stomach or diarrhea,” Matheny adds.

Using creatine with caffeine could also decrease the supplement’s efficiency, Cording says—so if you’re constantly chugging coffee, it may not be the best idea to combine the two.

How To Add Creatine To Your Routine

Adding creatine to your supplement stack really comes down to whatever is easiest for you, Cording says. “If you’re someone who wants to have it before a workout, I find that creatine powders are convenient,” she says. “You can add them to a food or shake, or can include it with pre-workout.”

You can even have creatine in a post-workout meal or smoothie, she says. But if you don’t necessarily care about timing the supplement with your workouts, Cording recommends adding creatine powder to oatmeal, yogurt, or chia pudding.

Interested in adding a creatine supplement to your life? Consider these options:

Best Creatine Supplements

Thorne Creatine Monohydrate

This powder is free of gluten and dairy. It’s also NSF certified, meaning it’s tested for the presence of banned substances before it goes up for sale. The powder is colorless and odorless, so you can mix it with just about anything.

NOW Creatine Monohydrate Powder

Now’s creatine powder is free of artificial colors and flavors, and uses nano-particle nutrients to help fuel your day. It’s also unflavored, so you can blend it into just about anything. Now is third-party tested to make sure no harmful ingredients end up in your creatine powder.

BULKSUPPLEMENTS.COM Creatine Monohydrate Powder

If you’re looking to save on cost, consider this option from BulkSupplements. It’s third-party tested for extra ingredients and is unflavored. It’s vegan-friendly and gluten-free.

BARE PERFORMANCE NUTRITION Creatine Monohydrate

This powder features Creapure, the most widely studied type of creatine. It’s third-party tested for impurities, too. The powder is unflavored, making it a great addition to smoothies and shakes.

Klean ATHLETE Klean Creatine

Klean Athlete Klean Creatine is NSF Certified for Sport, meaning it’s been tested for safety. The powder is GMO-free and doesn’t have any artificial colors, flavors, or sweeteners. Just mix it with water, pre-workout, or your go-to smoothie and enjoy.

Creatine can be a helpful tool in allowing you to build strength and may help with brain health, energy, and more. If you’re interested in trying it, just check in with your doctor first to make sure you don’t have any health conditions or medications that would keep this from being helpful for you.

Albert Matheny, RD, CSCS, is the founder of Promix Nutrition and Co-Founder of SoHo Strength Lab in New York City. As a track and field athlete at the University of Florida and with USA Triathlon, Albert earned a master’s of science in exercise physiology and dual bachelor’s in food science and human Nutrition and human performance. Albert consults as a registered dietitian with everyone from Olympic Gold Medals to High School Medals.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.