A Dietitian’s Guide to Protein Powder
You’ve decided that using a protein powder will be beneficial to achieving your goals by boosting your total protein intake, retaining and building lean muscle mass, and enhancing your post-workout recovery. But when it comes to choosing a protein powder, you’re overwhelmed by the sheer number of options and brands available and can’t tell which protein best fits your needs. This RD’s guide will break down all the essentials so you can confidently choose the right protein powder for you!
What is protein powder?
Protein powder is a concentrated form of protein that has been extracted from animal or plant-based protein sources. It is considered a nutritional supplement, and can be used by various individuals including athletes, those struggling to meet their protein needs, older adults, those looking to gain muscle, and those with dietary restrictions (i.e. vegan/vegetarian).
Animal-based examples: whey, casein, egg white
Plant-based examples: pea, hemp, quinoa, pumpkin seed, and brown rice
NOTE: You may also find isolate protein powders (ex: whey isolate, soy isolate) as you’re exploring available options. So, what’s different about an isolate protein powder? Great question – keep reading to find out!
What are the differences between protein powder types?
The primary differences between protein powder types include the source, amino acid profile, protein concentration, and potential allergens or sensitivities. We’ve broken down the need-to-knows about each type here:
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Derived from animal products like milk, eggs, or beef.
Most popular animal-based protein powders (ex: whey, casein, egg white) are complete proteins, meaning that they contain all nine essential amino acids. These nine amino acids, including leucine and methionine, can not be produced by the body and must be obtained through diet.
Whey and casein protein are both derived from cow’s milk and contain lactose. This may cause digestive discomfort in individuals who are lactose intolerant or allergic to dairy. Alternative options that are dairy free include egg white or beef protein.
Whey protein is easily digestible and quickly absorbed by the body, making it an excellent choice for post-workout muscle recovery. Casein protein digests slowly and provides a steady release of amino acids over longer periods of time. Consuming casein before bed can support muscle recovery during sleep.
Usually contain ~70-80% protein in non-isolate form.
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Vegan/plant-based protein powders are dairy and lactose free, and are the perfect option for individuals who avoid animal products for personal, ethical, and/or environmental reasons.
Soy protein is the most popular plant-based protein powder and is also a complete protein.
Other plant-based protein powders, such as brown rice and pea protein, are not complete proteins on their own, but can be combined to create a complete amino acid profile.
Plant-based protein powders are generally free of allergens with soy as the exception. For those with a soy allergy, quinoa protein powder is an example of a great alternative.
Usually contain ~60-80% protein in non-isolate form (depending on the plant source).
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Can be either animal-based or plant-based (ex: whey isolate, soy isolate).
“Isolate” indicates that the powder has undergone additional processing and filtration to remove carbs, fats, and fiber, resulting in a higher protein concentration.
Great choice for those looking for a low-fat, low-carb option.
Can be rapidly digested and absorbed by the body and is optimal for post-workout muscle recovery.
Contain ~90% protein.
How to know that your protein powder contains quality ingredients:
It’s always important to check the ingredients list and nutrition facts label on a protein powder that you are considering purchasing. One extra step you can take to ensure that your protein powder of choice is free from contaminants is to make sure that it is certified third-party tested!
“Third-party tested” means that a product has been evaluated for safety and quality by an outside organization.
Reputable third-party certifications include “NSF Certified for Sport” and “Informed Sport”
Dietitian Approved Protein Powders
Here are some of my favorite third-party tested protein powders!
Animal-based options:
Plant-based options:
What are 3 realistic ways a Dietitian would incorporate protein powder?
Add a scoop of protein to your post-workout smoothie to support efficient muscle repair and growth!
Stir a scoop of protein powder into your morning oatmeal to boost the overall protein content and create a more satiating meal.
Incorporate protein powder into fun recipes such as energy balls, pancakes, muffins or stir a scoop into your coffee or tea.
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References:
Burke L, Deakin V. Clinical Sports Nutrition. 6th ed. Mcgraw-Hill Education (Australia) Pty Ltd; 2021:CH 17: Supplements and Sports Foods in Sport.
NSF. The Importance of NSF Certification for Sport Supplement Brands: nsf.org. Published 2024. https://www.nsf.org/knowledge-library/importance-nsf-certification-sport-supplement-brands-ensuring-quality-safety
Informed Sport. Supplement Certification | Informed Sport. sport.wetestyoutrust.com. Published 2025. https://sport.wetestyoutrust.com/about
