[Review] The Protein Powder Buyer’s Guide — 150 Popular Protein Powders Shaken Up And Graded
One-hundred and fifty – the protein powder market is overflowing with colorful options, yet 95% of the jugs aren’t worth your cash.
We sifted through the shelves – 150 powders deep – and held an unadulterated protein powder bonanza to cut through the noise, rank the prospects, and unearth the best bangs for your buck.
Outside of fish oil, probiotics, and maybe a multivitamin, protein powder is one of the few staple supplements that everyone should be taking on a regular basis. It’s the easiest way to ensure that you’re always getting regular infusions of HQ protein – a nutrient that forms the cornerstone of a lean diet, and by translation, helps cultivate a killer physique that’s LEAN, muscular, and stripped of blubbery fat mass.
Protein works hard for you, simultaneously, from two different angles:
- Builds Lean Muscle – a constant waterfall of protein is critical for the growth and development of lean muscle mass, and helps preserve existing muscle tissue (so that your muscles won’t deflate over-time, aka catabolism).12 It also helps increase strength gains.3456
- Supports Fat Loss – protein suppresses appetite and keeps hunger from flaring up;7 reduces the body’s propensity to store fat, by controlling blood sugar levels and insulin – a hormone that controls fat storage;8 and it torches major calories after consumption (via which promotes weight loss and prevents fat gain.91011
Protein incinerates upwards of 35% of its own calories during digestion and metabolism, whereas carbs & fat lie in the inefficient 5-15% range. Translated, a 100 calorie meal from protein burns up to 35 calories; that same meal from carbs or fat would only knock off 5-15.121314151617
Protein powder is the easiest way to perpetually sustain the superpowers above; in particularly if you’re on-the-go or constrained by a budget. But that leads to one MAJOR problem – mass hysteria. The 15,360-search-result variety. You need to make sure you do your research into the best ones and you’re find these protein powders are the best options for you.
The protein powder market is ENORMOUS; dominated by mainstream behemoths like Optimum Nutrition & CytoSport’s Muscle Milk, with a flood of ambiguous surplus to fill out the category. Beyond the big boys, there’s a seemingly infinite shelf of kaleidiscopic protein powders; each of which is shrouded by endless marketing gobbledygook, and padded with lexicon that merits its own language (hydrolyzed, multi-phase, ultra-microfiltered, Aminogen…wtf?).
Here’s the reality: natural tiers of quality exist – and, yes, some products are far superior to others – but for the most part protein powder is extremely redundant. A high number of brands are more-or-less the same product, wrapped in different packaging, with the only real differentiator being PRICE.
We dug into the long tail to uncover the gems hidden within a marketplace of juggernauts. The key word – value. Powders that squeezed out the best combo of quality AND price floated to the top; those that were extremely overpriced sank to the bottom.
The Criteria & What We Looked For
We sifted through the 150 most popular protein powders on Amazon and Bodybuilding.com – including whey protein blends, whey isolates, sustained-release blends, and plant-based varieties – crunched the numbers, parsed through the noise, and came up with a comprehensive rating system for the entire protein powder category.
Aggregate ratings were handed out based on a cornucopia of critical dimensions. Here’s what we really care about –
- Protein Type. Is a given powder made of whey concentrate? Whey isolate or hydrolyzed whey? Milk or casein? Soy? Plant protein? A blend? Type of protein is CRITICAL, as it impacts digestion rate, purity, amount of lactose, propensity to cause stomach issues, usability in the body, function (post-workout, meal replacement), and timing.181920
Quantity also factors in.
- Ingredients. Is the ingredient profile clean and all-natural, or is it loaded with artificial sweeteners, fillers, colors, and other additives?
- Expiry date. It is important to look at the label/packaging, just like anyone would do for any product they intend on consuming. The question of does protein powder expire is possibly one that is most asked when people think about purchasing these sorts of products, so it is best to do some research beforehand.
- Sweeteners. Is it all natural (e.g. stevia, monk fruit), or is it gushing with artificial sweeteners (e.g. sucralose/Splenda, Ace-K)?
- Purity. What % of calories come from protein? Is it oozing with sugar, fat, sat. fat, and carbs?
- Key Differentiators. Does a brand have any beneficial additives? Probiotics, digestive enzymes,21 BCAA’s, creatine, glutamine, fiber, MCTs (medium-chain triglycerides), CLA, green blends, flax seed, and chia are all value-adds and a good proxy for quality products.
- Price. $/serving. The 5 dimensions above are fine-and-dandy, but deciphering relative value all funnels down to price.
*Flavor was NOT taken into account, given that we haven’t tried every product across-the-board.
Using the criteria above we aimed to rank each protein powder based purely on relative value, and ultimately dig up the brands that represent best-in-class.
Again, that’s QUALITY relative to PRICE. A number of extremely high quality products are exorbitantly priced (e.g. Jay Robb, Optimum Platinum Hydrobuilder, Vega) and not worth the cash; others are dirt cheap, but the poor quality doesn’t merit a purchase (e.g. Bioplex, Muscle Milk).
Protein Strategy – Which Type Of Protein Should I Take?
Looking at the composite protein powder universe, we stratified products into 4 distinct categories; each of which has unique qualities, varying price-points, and different uses for different people depending on individual goals and needs. Each category has its own dedicated ranking.
And just like fish, chicken, and cottage cheese – protein powder is GENDER NEUTRAL.
Whey Blends
Avg. Price: $.75/serving
A blend of whey concentrate and other protein types across a spectrum of quality and purity; ranging from lower quality whey concentrate and soy to higher quality hydrolyzed whey, egg, and whey isolate.
Whey blends are less expensive; not as pure; higher in fat, carbs, and sugar; digest at a moderate rate; and are typically laced with artificial sweeteners.
They may also cause digestive issues (bloating, gas, and other fun things) depending on stomach sensitivity and level of lactose intolerance.
Digestion Rate: Moderate
Ideal For: All-around value and those looking for a versatile, use-anytime protein. Anyone focused on general health and leanness, or that wants to infuse a little extra protein into their diet, but isn’t reliant on taking protein powder everyday. Those on a budget.
Timing: Post-workout. Meal Replacement. Snacks.
Whey Isolate
Avg. Price: $1.13/serving
Protein composed of whey isolate and/or hydrolyzed whey. It’s the quickest to digest; extremely pure; generally extremely low in carbs, fat, and sugar; devoid of lactose, which results in minimal stomach discomfort (ahem, gas and bloating); and ideal post-workout to MAXIMIZE growth and recovery.
Isolates are the product of heavy filtration (or ion exchange), which removes almost all of the lactose and carbs, and leaves behind close-to-pure protein (generally isolates are 90-100% protein).
“Hydrolyzed” means that the protein has already been pre-digested and further broken down into its component amino acids, which hyperaccelerates digestion & absorption (i.e. it works really fast and it’s especially effective post-workout).
Given its high quality and functional use, isolates more expensive.
Digestion Rate: Fast
Ideal For: Anyone trying to maximize muscle growth and recovery. Those with digestive issues. Anyone who’s on a low-to-no carb diet.
Timing: Post-workout.
Sustained-Release Blends
Avg. Price: $1.06/serving
A mix of slow (casein, milk) and fast-digesting proteins (whey, egg, soy) that provides a long-term stream of protein/amino acids to muscles. Sustained-release blends smash hunger and are especially effective as a meal-replacement or snack.
They’re generally higher in calories, with added fats (some healthy, some not) to boost fullness and slow digestion.
Digestion Rate: Slow
Ideal For: Anyone who regularly drinks protein shakes as an everyday snack/meal replacement. Those who take isolates post-workout and need a supplementary, drink-anytime protein source. A filling breakfast or healthy late-night snack.
Timing: Meal replacement. Snacks. Before bed. Breakfast.
Plant-Based Blends
Avg. Price: $1.63/serving
Natural blends made up of some combination of brown rice protein, pea protein, soy, and various other plant-based sources.
They’re free of milk products, therefore perfect for vegans; generally all-natural and have no artificial ingredients or sweeteners; and often come pre-loaded with antioxidants, fiber, omega-3’s, and other phytonutrients.
Given the quality and nascent market, plant-based protein costs a premium.
Digestion Rate: Moderate
Ideal For: Vegans. Those with lactose intolerance and digestive issues (gas, bloating, and other fun things). Anyone that wants an all-natural option.
Timing: Post-workout. Meal replacement. Snacks.
Upgrading from a whey blend to an isolate is like tossing your Prius for a Ferrari. Whey blends are cost effective, versatile, and get the job done, but isolates are faster and more powerful (in terms of digestion, absorption, and stimulating growth & recovery).
If you’re an athlete or serious about building muscle mass, isolates can provide a surge of high-octane fuel post-workout; if you’re training more casually – with general health and leanness, as well as budget, in mind – sticking with a whey blend probably makes more sense.
And if you’re going the isolate route, pair it with either a sustained release or plant-based protein blend. Isolates should be used exclusively post-workout – sustained release and plant-based blends can help fill the void for random shakes, snacks, or mini meals.
As a general rule of thumb, we recommend .75-1g of protein per LB of bodyweight to optimize a lean lifestyle. If you’re 150lbs, shoot for 112-150g/day.
Our Protein Powder Recommendations
Given the INSANE number of choices there’s absolutely zero reason to buy anything other than our 5-star rated protein powders. We recommend any of the following brands for each category –
- Best Whey Protein Blend – MRM 100% All-Natural Whey, Jarrow Formulas Whey Protein, SportPharma Just Whey
- Best Whey Isolate – ProSupps TC-F Isolate, NOW Foods Whey Protein Isolate, Dymatize ISO-100
- Best Sustained-Release Blend – Trunutrition Sciences Trutein, MusclePharm Combat
- Best Plant-Based Protein Blend – NutraFusion Nutritionals NitroFusion, S.A.N. rawfusion
ALWAYS buy your protein powder online from either Amazon or Bodybuilding.com (check both sites for prices/deals) – it’s marginally cheaper than the markup applied in stores like Vitamin Shoppe or GNC.
Lean It UP’s Protein Powder Rankings – Whey Blends
The Lean It UP Protein Powder Rankings is split into 4 dedicated parts, divvied up by type of powder. Access each through the links at the bottom.
You can also download the full rankings file here (there are 4 tabs at the bottom of the download file; each tab holds a different protein type).
*Click on each image to enlarge.
Pages: Intro, Whey Blends | Whey Isolate | Sustained Release | Plant-Based Protein
Bryan DiSanto
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
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- Joy JM, Lowery RP, Wilson JM, Purpura M, De Souza EO, Wilson SM, Kalman DS, Dudeck JE, Jäger R. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutr J. 2013 Jun 20;12(1):86. [↩]
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- Douglas Kalman, Samantha Feldman, Michele Martinez, Diane R Krieger and Mark J Tallon. Effect of protein source and resistance training on body composition and sex hormones. Journal of the International Society of Sports Nutrition 2007, 4:4 doi:10.1186/1550-2783-4-4 [↩]
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- Bendtsen LQ, Lorenzen JK, Bendsen NT, Rasmussen C, Astrup A. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials. Adv Nutr. 2013 Jul 1;4(4):418-38. doi: 10.3945/an.113.003723. [↩]
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- Volek JS, Volk BM, Gómez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL,Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ. Whey protein supplementation during resistance training augments lean body mass. J Am Coll Nutr. 2013;32(2):122-35. [↩]
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