- Best overall
- Best on a budget
- Best unflavored option
- Best organic powder
- Best low calorie option
- Best for low carb diets
- Best for building mass
- Best for athletes
- Best option for complete nutrition
- Best plant-based
- Best for weight loss
- Nutritional powerhouse
- Best low-cal, low-carb combination
- Best amino acid complex
- How we test
- Our experts
- FAQs
The best protein powder might be the product you’ve been looking for if you’re looking to boost your protein intake or need a convenient way to supplement on-the-go. Top protein supplements come at a range of different prices, with options for every dietary need; from low FODMAP options, to the best vegan protein powders and whatever you need, we’ve got you covered. These protein supplements can help you elevate your exercise performance, gain muscle, lose weight or simply top-up your daily protein intake.
"A safe level of protein ranges from 0.8 grams of protein per kilogram [2.2 lbs.] of body weight, up to 2 grams of protein per kilogram for very active athletes. Most Americans truly need to be eating about 1 to 1.2 grams of protein per kilogram of body weight." — Jessica Crandall, registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics.
Protein is an important macronutrient that keeps our bodies running as they should, aiding with muscle growth and repair, with the added benefit of helping us feel fuller for longer, according to evidence from the British Journal of Nutrition, making a protein-rich diet helpful for those wanting to lose weight. Protein also helps to support a healthy metabolism, immune system and hormonal balance.
While the first port of call for a healthy protein intake should be to consume enough dietary protein, it may not always be easy. People who follow restrictive diets or have specific dietary requirements may particularly struggle to get enough protein, which is where the best protein powder can help to fill in any deficit. We've spoken to several nutrition experts, including two registered dieticians, in order to answer some of your burning frequently asked questions.
At Live Science, we take pride in testing the products in our guides and giving honest, unbiased reviews of our experiences. We always aim to find a variety of options to suit every budget and dietary requirement, and as such we're chosen the best protein powders for a range of requirements, choosing them based on their reviews, ingredients and how they fared under our rigorous testing protocol. you’re looking for more plant-based options, we have a separate guide that's solely focused on the best vegan protein powder. Or for protein powders designed specifically for the female body, there’s our guide to the best protein powder for women too.
Best protein powder
A super-refined protein product, this is the best protein powder for anyone serious about building lean muscle.
With an impressive 4.7 of 5 rating on Amazon, it’s clear that customers rate it highly. Many praise it for not causing digestive discomfort and for the quality of its ingredients. "Dymatize ISO100 Hydrolyzed protein powder means you get a super fast digesting and absorbing whey protein isolate that's had the sugars, carbs and lactose removed from whey concentrate for nothing but pure muscle building protein."
With the protein all coming from whey protein isolate, it’s great for anyone who struggles with whey concentrate, and it’s low in carbohydrates and calories. The inclusion of hydrolyzed whey protein isolate means you absorb the protein even more quickly.
The flavor is good without the temple-aching sweetness you get in some protein powders. We tried the birthday cake flavor, which can be notoriously sweet, and even this was pleasantly tasty but not overly synthetic. It mixes pretty easily too, although it's worth noting that whilst some protein powders mimic the action of thickening agents when stirred into porridge, we found Dymatize actually had the opposite effect, making the porridge slightly runnier.
A draw is that there’s a large variety of flavors to choose from, though it’s a pity you can’t buy it in sample sizes to try before committing to a large tub. The tub sizes are 900g or 2200g which is a lot of powder to get through if you don't like the flavor.
Best protein powder on a budget
If it’s just a solid, reliable, no-frills product you’re after, this could be the best protein powder for you.
This protein powder scores 4.2 stars out of 5 on Amazon, with enthusiasts praising it for its value, range of flavors and ease of mixing, and many feeling reassured by its ranking in independent tests, "I like this brand because you know what you're getting, based off independent lab testing". The main criticisms revolve around taste, particularly in the more unusual flavors which some find too sweet.
Myprotein prides itself on providing an all-round, value-for-money product. It is ranked Grade A by independent tester Labdoor for both quality and value.
The protein comes from whey concentrate, which some people find causes bloating. There are few ingredients, although some of the flavor options include artificial flavors. It comes in more than 40 flavors and a range of sizes. We found the 250g bag really useful for a weekend away or bringing into the office, but you can also purchase a 5kg bag to store at home.
If you’re bewildered by the choice, consider buying the sample pack which contains up to eight flavors to try before you commit to a larger size. We tried the chocolate smooth, which worked well when stirred into porridge. Although, if you’re after more of an intense chocolate taste, the chocolate brownie may be more to your liking. Our testers with a sweet tooth also liked the sticky toffee pudding flavor, whilst those who liked something a bit more simple favored the vanilla and the strawberry.
Best unflavored protein powder
Many protein powders come complete with a range of flavors – some more palatable than others.
The main objection to this product among reviewers (and there aren’t many who give it a low rating - it scores a solid 4.6 on 5 on Amazon) relates to price, and especially to recent price rises in the product. "I think it’s a quality product overpriced", says one. Unless you have a great recycling service, you may find that you can’t recycle the black tub, either.
However, if you want the flexibility to add your own flavors, or you dislike the sweeteners found in flavored whey products, this is a great choice. It’s not entirely flavor-free, but the taste is neutral enough (a mild, milky taste) that it won’t come strongly through your own flavors.
In common with most protein powders, it has added soy lecithin as an emulsifier, which is the only added ingredient beyond the whey products (which are a mixture of whey isolate, hydrolyzed whey isolate and whey concentrate). It mixes well, without too many lumps.
Best organic protein powder
Some protein powders can contain processed ingredients that you might not recognize.
This protein powder scores an overall rating of 4.6 stars. Enthusiasts praise it for its taste and texture and find it easy to digest. "I have tried a LOT of different plant-based protein powders and this one wins, hands-down", reports one happy customer. Not everyone likes the flavors and the distinctive sweetness and aftertaste of stevia divide opinion. There are a handful of reports of stomach pains and even, alarmingly, of bugs found in the tub, though these are a tiny minority of reviews.
However, if you're keen on finding a protein powder filled with natural ingredients, the Orgain Organic Protein Powder might just be the one for you.
Founded by a cancer survivor and integrative specialist who wanted to create a product with natural, food-based ingredients, Orgain makes products with ingredients that, whilst perhaps not exactly familiar, are at least recognizable foodstuffs, and the powder is certified organic and non-GMO.
Be aware that the calorie count is 150 per serving which is a little higher than most non-mass-gainer powders and the carbohydrate count is 15g, so it’s not low carb. It contains sea salt so if you’re trying to keep your sodium levels down this may not be for you.
Best protein powder for low calorie / low carb diets
Beloved of celebs such as Jennifer Aniston, this is principally a food supplement aimed at boosting collagen.
Fans of the product (78% of Amazon reviewers give it five stars) rave about its positive effect on their hair, nails and skin. "Vital Proteins has been a night and day difference", says one. There are a few less satisfied customers who claim to have suffered adverse effects such as skin break-outs and low moods, but these are very much in the minority.
It has the added bonus of providing a decent 18g of protein without any carbohydrates, though, so with only 70 calories per serving, it’s a useful way of adding some easy protein into your diet without acting as a meal in itself. Many users stir it into coffee or other drinks or smoothies.
Unusually for a protein powder, it’s a bovine collagen product, made from cow hides from grass-fed cattle, so obviously isn’t suitable for vegetarians. It is unflavored and really does taste of very little indeed. It doesn’t mix very easily into cold liquids (it stirs easily into hot liquid), so you’ll need a whisk if you’re taking it cold.
Best protein powder for high protein, low carb
If you’re looking for a low-calorie protein powder that packs in protein without the carb overload, this is a perfect choice. Transparent Labs whey protein isolate lists minimal ingredients but maximizes on flavor, with a range of tasty choices and no chalky aftertaste. The cinnamon french toast flavor, in particular, is a must-try – we found it moreish, without being sickly sweet, and we didn’t feel sluggish or uncomfortably full after drinking it either.
The powder feels clean which is unsurprising, as it’s made using dairy products of 100% grass-fed and hormone-free cattle and is also gluten-free with no preservatives, artificial sweeteners, or coloring.
The downside to this protein powder is that it’s not vegan-friendly (although Transparent Labs have a vegan alternative). It’s also worth mixing with milk alternatives, or food, to pad out the texture a little, although we found it holds its own with water.
Often protein powders clog when mixed, but we found you don’t need to worry with this powder; it mixes really well and drinks smoothly. If you’re looking to go easy on your stomach, the minimal lactose, fat, and cholesterol content makes this feels like a well-rounded and nourishing protein powder to add to your diet.
Best protein powder for building mass
If gains are your goal, this will most definitely be the best protein powder for you.
Although in Amazon reviews it scores a healthy 4.5 on 5, there are some complaints of sore stomachs and bloating, and a few gripes about the flavor (although we found it pretty palatable). The main complaint is that it doesn’t mix easily - most reviewers recommend using a blender to mix it. The majority of reviewers are just delighted by their weight gains. "It gives me a noticeable boost in strength and size".
With a whopping 1,271 calories and 53g of protein per serving, not to mention 216g of carbohydrate (partly coming from ground oats), this is a protein powder for anyone who is serious about gaining mass. Dieters beware! Unlike BSN’s other mass gainer, it doesn’t contain creatine, so you can control whether or not you want that in your diet plan.
It is true that part of the reason for the huge number of calories and mighty helping of protein is down to the serving size, which is large (two big scoops). Even allowing for this, though, it still makes for good value for money.
Best protein powder for competitive athletes
Anyone who competes in athletic events will know how important it is not to take any banned substances, either deliberately or inadvertently.
Reviews are mostly positive, with no one star reviews on Amazon at all and a very respectable 4.7 star rating. The flavors are not to everyone’s taste and there are a few niggles over the price, but most people rate it as a reliable, straightforward choice. "I would recommend this shake to people who are looking for something simple for recovery purposes."
With this protein powder you can be confident that you’ll not breach any doping regulations. All SiS products are tested under the Informed Choice Certification program against the World Anti-Doping Agency (WADA) list.
Beyond that, it’s a fairly unremarkable product, with a reasonably standard amount of protein per serving and a low carbohydrate content. The flavors are reliable favorites - chocolate, strawberry and vanilla - though we found the taste and texture of the vanilla one somewhat cloying. The chocolate flavor was pleasant mixed into porridge, although if you’re after a richer, chocolatey taste then you may want to add some cacao powder to the mix as well. We thought the spoon (which is plastic) was an usual shape, but it actually picks up the protein powder well, since it is quite a sandy texture.
Best protein powder for complete nutrition
Huel has come a long way from its early days of the rather grainy and flavorless complete food that it started with.
Reviewers are impressed with the taste - "by far the best tasting protein drink I’ve tried," says one reviewer who normally uses a whey protein powder. The main objection in the reviews is the price, especially when compared to non-plant-based protein powders. At the same time they mostly acknowledge that the nutritional profile and ingredients are of a quality that justifies the price.
Although it still produces the same meal replacement powders (although with an improved texture), it has branched out into flavored products and nutritionally balanced snacks, including this impressive protein powder.
It’s not intended as a meal replacement or for your sole source of nutrition, as it has a lower calorie and carbohydrate profile than would be recommended for a complete meal, but nevertheless it is nutritionally complete high protein snack, containing all 26 recommended vitamins and minerals and meeting the UK and EU recommendations for macro- and micronutrients. If that weren’t impressive enough, it manages to achieve this with purely plant-based ingredients and without compromising on flavor or texture.
Unusually, there’s a minimum order of two tubs, which will be off-putting to some, especially if you’re ordering for the first time and haven’t tasted the protein powder before, and the protein powder doesn’t come in sample sizes.
Best plant-based protein powder
There’s much to love about this protein powder.
It’s not surprising it’s won awards. Reviewers are enthusiastic about the protein to calorie ratio and the flavors. It’s not to everybody’s taste - there are grumbles from some about the flavor, powdery texture and excessive sweetness - but most of the reviews can be summed up in the words of this reviewer: "The taste is great, it is a quality product with added extras like probiotics, it has responsible eco packaging and whilst it is pricier than others on the market, all of the before mentioned make this worth it."
Packing a powerful protein punch from high quality, plant-based proteins, you might expect the flavor and texture to be disappointing, but you’d be in for a pleasant surprise. The texture is smooth, it’s easy to mix and the flavors are fun (though some plain ones might be nice for more traditional types, and it’s too sweet for some tastes). The addition of curcumin to combat inflammation is a nice touch.
It’s not cheap, but most flavors are available in smaller sample sizes, and you are getting a product that is kind to the environment in every way (the omission of the plastic scoop in favor of amounts suggested in tablespoonfuls is particularly welcome and the packaging is compostable).
Best protein powder for weight loss
While there are many protein powders designed specifically for those who want to shed unwanted pounds, it’s not as common to find a quality product that comes with a range of metabolism-boosting ingredients. In that sense, MuscleTech Nitro-Tech® Ripped definitely stands out among competitors.
One serving of MuscleTech Nitro-Tech® Ripped protein powder contains a whopping 30g of whey protein, and it is enriched with vitamin C, calcium, iron, iodine, sodium and potassium. It also provides 500mg of l-carnitine. According to the Pharmacological Research journal, this compound has been shown to significantly decrease the body weight and fat mass in overweight individuals. One scoop of Nitro-Tech® Ripped protein powder also delivers 250mg CLA. However, it is worth noting that there is no convincing evidence that CLA can notably change your body composition, as stated in the European Journal of Nutrition.
This protein powder scores 4.6 stars out of 5 on Amazon, with reviewers praising it for its great taste, ease of mixing, and high quality ingredients. Many confirm that it helped them lose weight. As one user said, “Since having my daughter it has been slow going losing weight. I started doing a workout program and was losing about 1-2lbs/week. Adding one serving of this protein a day got me to losing 3-6lbs/week”. The opponents tend to mention the high price as a main issue.
Lastly, this supplement is enriched with 200mg of Canephora Robusta (Robusta coffee extract) which, according to the brand internal research, can supercharge your weight loss efforts. Although there are no human studies published that would confirm their findings, there is one 2014 study done on rats that has shown the fat burning abilities of this ingredient.
MuscleTech Nitro-Tech® Ripped protein powder is low in calories and carbohydrates, and contains less fat and lactose than similar products on the market.
Nonetheless, there are few downsides. It is not a cheap supplement — you will have to fork out $34.99 for a 2lb container (21 servings), or nearly $62.99 for a 4lb container. It also comes with artificial sweeteners and flavors.
Best powder for all-round nutritional content
If you are after a plant-based protein powder that combines an exceptional nutritional value with high quality ingredients, look no further than the Thorne VeganPro Complex All-In-One Shake. One serving of this protein powder contains only 160 calories, but packs nearly 20g of highly-digestible protein made out of fermented pea, rice and chia seeds. Not only does this blend come with all essential amino acids, but it is also free of gluten, dairy, soy and other major allergens.
The VeganPro Complex All-In-One Shake scores 4.2 out of 5 stars on Amazon. Positive reviews tend to praise this protein powder for its taste, consistency and digestibility. Many users also reported that the All-In-One shake has helped them improve their exercise performance. Negative reviews, on the other hand, focus predominantly on its high price. One user also pointed out that the 15-serving packaging is not fit for purpose in larger households. “Frankly, it's inconvenient to be buying another tub every 10-14 days,” they said.
But the VeganPro Complex All-in-One is much more than a mere protein supplement. One serving provides a whooping 6g of fiber, 200mg of omega-3 fatty acids, a host of vitamins and minerals, as well as a proprietary blend of medicinal mushrooms. Studies have shown that medicinal mushrooms, such as Reishi and Shiitake, may help exercise performance by boosting the immune system and improving circulation. However, it needs to be stressed that these are preliminary findings and more research is needed to understand the health effects of these supplements, according to a 2021 review published in the International Journal of Molecular Sciences.
In our tests, the Thorne VeganPro Complex All-In-One Shake did a stellar job. This protein powder mixed well with both water and milk, producing a smooth, velvety texture with no lumps or chalky aftertaste. We found both of the flavors to be tasty and rich. However, they are not overly sweet. If you are after something more indulgent, you may find the All-In-One shake a bit disappointing.
So where’s the catch? The VeganPro Complex All-In-One Shake comes with a hefty price tag, as well as a high carbohydrate content. As such, this protein powder may not be a good option for those on low-carb diets.
Best low calorie and low carb option
Ritual may be a relative newcomer to the dietary supplements market, but this brand is making some serious waves - and for a good reason. The source of their success lies in their commitment to using only sustainable ingredients of exceptional quality. When it comes to nutritional value and eco-credentials, Ritual offers products that easily blow many of their competitors out of the water. And their Daily Shake 18+ is no different.
The Ritual Daily Shake 18+ scores 4.1 out of 5 stars on Amazon. Positive reviews tend to praise this product powder for its great mixability and smooth consistency. However, the opinions were highly divided when it came to the taste. While some users enjoyed it, many pointed out that they either could not taste the vanilla, or found the flavor to be bland. As one user said, “It tasted more like toasted marshmallows”.
With nearly 20g of organic pea protein, but only 115 calories and 3 grams of carbohydrates per serving, the Daily Shake 18+ may be a particularly good choice for those on low-carb or weight loss diets. It was formulated without soy, dairy or gluten, and contains no artificial colors of sweeteners. Moreover, it does not contain any sugar or stevia. Its sweetness comes from monk fruit and Reb-M, a natural compound made using fermented sugarcane. The Ritual flagship product is also enriched with 150 mg of choline, a nutrient essential for proper functioning of the liver, brain and muscle tissue. And according to a 2023 review published in the journal Frontiers in Endocrinology, supplementation with choline has been shown to improve cognitive function.
However, there are several major drawbacks. To start with, the Daily Shake 18+ does not offer any options - it comes in just one packaging size and only one flavor is available. Moreover, it did not perform well in our tests. We found that the hints of vanilla lacked richness and sweetness, while the caramel hints were barely detectable. Another downside was the impractical packaging. The contents of the pack are hard to reach, and the bag does not reseal properly. Last, but not least, the Daily Shake 18+ is relatively expensive.
Best essential amino acid complex
While vegan diets offer many health benefits, they often fall short at providing enough essential amino acids. Plant-based foods are particularly low in branched-chain amino acids (BCAAs), such as valine, leucine, and isoleucine. And if you are a seasoned gym rat, you do not want to skimp on these nutrients. They do a stellar job at boosting your exercise performance, improving your body composition and promoting recovery, according to a 2022 review published in the journal Nutrients. If you do not obtain enough BCAAs from your diet, consider supplementation with Thorne Amino Complex. Although it is not technically a protein powder or meal replacement shake, this product will also help you top up your protein intake.
The Thorne Amino Acid Complex scores 4.4 out of 5 stars on Amazon. Users mostly liked the product for its good mixability and its positive impact on energy levels and post-exercise recovery time. “My strength increased and I was able to add 10-15 more pounds to my workout,” one review noted. However, multiple reviews pointed out that its “artificial” taste and high stevia content were major deal breakers.
The Thorne Amino Complex provides a hefty dose of well-balanced amino acids, and does not contain gluten, dairy, soy or other major allergens. This BCAAs supplement is also free from sugar, as well as artificial sweeteners and colors. Last, but not least, it dissolves very well. When it comes to nutritional value and mixability, the Amino Complex does tick all the boxes.
However, there is one major problem with the Thorne Amino Acid Complex - it did not perform well in our taste test. Although nobody drinks BCAAs supplements to revel in their flavors, this product is falling behind its competitors. We found both of the flavors to be excessively sweet and overly synthetic, and both left a lingering, nauseating stevia aftertaste. Another drawback is the bulky packaging. Many prefer to carry around their BCAAs with them, so they can have a refreshing drink whenever needed. However, this Thorne product may prove too big for many gym bags.
How we test
How do we test protein powder at Live Science?
All of the protein powders in this guide have been tried and tested by the Live Science team. Firstly, we disregarded any products that had excessive levels of artificial sweeteners, additives or preservatives. We also looked at the texture of the powder, including how well it mixed into water, milk, and foods such as oatmeal or smoothie bowls. Finally, came the taste test, where we determined whether the taste was reflective of the flavor, unusually bitter or particularly sweet. Packaging was also noted, based on sustainability and convenience, as well as value for money.
Our experts
Julie Stefanski is a certified diabetes care and education specialist and a certified specialist in sports dietetics. She owns a private practice focused on writing and social media, children with special needs and athletes. Stefanski graduated from Messiah College, Pennsylvania, and earned a master's degree in adult and distance education from Penn State University. Below, she gives her advice on how to choose a protein supplement.
Jessica has been one of the leading voices in the nutrition and wellness industry since 2003. As the founder and owner of Vital RD, her passion for growing a team of dietitians who focus on fulfilling the diverse nutritional needs of the community through individual counseling, media based messaging, and hospital + clinic-based services. She is a national spokesperson for the Academy of Nutrition and Dietetics, providing informed comments on their behalf.
Aisling Pigott is a registered dietician and the founder of Dietitian Wales, a nutrition consultancy based in Wales. She holds a MSc degree in Advanced Dietetic Practice from Cardiff Metropolitan University and a postgraduate certificate in Sports and Exercise Nutrition from Coventry University. Aisling is also a Lead Paediatric Diabetes Dietitian at Cardiff and Vale University Health Board and in receipt of an RCBCWales Fellowship as a PhD Candidate at Cardiff Metropolitan University.
Charlotte Turner is a registered nutritionist and the founder of Health Nutritionist, a nutrition consultancy and nutrition clinic based in England. She holds a MSc degree in Human Nutrition from the London Metropolitan University and an MBA from the Edinburgh Business School. Charlotte specializes in weight management, nutrigenetics, gut health and treatment of eating disorders.
FAQs
What should you look for in the best protein powder?
If you've not included protein powder in your diet before it can be a little tricky to know where to start. To work out which protein powder is the best option for you, begin by looking at how much exercise you do and what type. If you're a powerlifter your needs will be different from that of a committed runner, pounding away on a treadmill every day. Do you train in a gym or do you like to mix it up with your own home workout ideas?
If your main goal is to gain large amounts of muscle, perhaps as a weightlifter, body builder or other power-focused athlete, then you will likely want to maximize your protein intake, but it's important not to overdo it.
"In recent years, there have been high levels of heavy metals found in certain protein powders," says Julie Stefanski, a registered dietitian nutritionist. "It's important to research the company’s testing for these contaminants."
And, if you're competing in any kind of event you’ll also need to ensure you don’t accidentally consume a banned substance, which means you’ll need to comb through the ingredients list with utmost care. You can find a list of approved protein powders at Informed Sports.
If you're looking to lose body fat, then you may want to choose a protein powder lower in carbohydrates and calories. Not all protein powders are equal in terms of the macronutrients and calories they provide, so make sure you read the nutritional information on the label carefully, as a single serving can vary between 70 kcal and 1,000 kcal.
Stefanski says it's important to know what your aims are and how protein powder genuinely contributes to them. She adds "The macronutrient content [the amount of protein, carbohydrates and fats] depends on why you're using the product, such as for a meal or post-workout, and your individual protein and energy needs."
Traditionally, protein powder has been made using whey powder – a by-product of cheesemaking. However, if you are looking for plant-based options you can choose from alternatives, including hemp seeds, soy and peas. For more on non-dairy options check out our list of the best vegan protein powders available.
When choosing your protein sources, it's worth knowing that different proteins affect the body in different ways. "Protein sources are ranked by how well they are absorbed by the intestine and utilized by the body," Stefanski explains. "This ranking is known as protein digestibility. Whey protein and other cow's milk sources rank highest. Animal protein sources such as egg [and] beef rank higher than plant protein sources such as soy, pea, oat and rice. While collagen has grown in popularity, it lacks some of the amino acids you'd find in the same amount of whey protein."
The amount of protein in whey powder can vary dramatically, from 29% to 90%, depending on how it has been processed. The highest concentration powders may contain very little fat, lactose (milk sugar) and cholesterol, while the powders with lower protein levels will have these components in higher concentration. So, you will find whey isolate powders, which have been filtered several times, will have much higher protein percentages, but will be more expensive as well.
If you're weighing up the benefits of different protein powders it's worth thinking about how easy they are to digest, as some are kinder on the body than others. Stefanski advises: "If you're looking for the best quality protein, you can see if the protein powder offers a digestibility score called PDCAAS." She added: "The higher the value, the better the amino acids will be absorbed and used by your body."
Does protein powder expire?
Protein powder does expire. Like any other food supplement, protein powder has a shelf life, and consuming it past its expiration date may not be safe or effective. Every protein powder container should come with a clear expiration date, Aisling Pigott, a registered dietician and the founder of Dietitian Wales, a nutrition consultancy based in Wales, told Live Science. “As a food supplement, protein powder should display a ‘best before’ or ‘use by’ date. A ‘best before’ date refers to the quality of the product, meaning the protein powder may not retain the desired tastes, textures of nutritional composition after this period. If the product has a ‘use by’ date, then it is not recommended to consume after this date,” she said.
The expiration date of protein powder can vary depending on the brand, type of protein, and how it has been stored, Charlotte Turner, a registered nutritionist and the founder of Health Nutritionist, a nutrition consultancy and nutrition clinic based in England, told Live Science. “Generally, protein powder has a shelf life of around one to two years from the date of manufacture, although some brands may have shorter or longer expiration dates,” she said. It is important to note that the expiration date is just an estimation of when the product may become unfit for consumption. “Factors such as the specific ingredients used, packaging, storage conditions, and exposure to heat, moisture, or air can influence the shelf life of protein powder,” Turner said.
The good news is, it is fairly easy to spot an expired protein powder. Discoloration, clumping, or the presence of mold will be clear signs the product is no longer safe to consume. “Also, if you can detect a strong, unpleasant odor or any strange smells, or if the flavor seems off, bitter, or has a rancid taste, it's an indication that the protein powder has gone bad”, Turner said.
If the protein powder has gone off, it is generally recommended to discard it and purchase a fresh one. Expired protein powder can become a breeding ground for harmful microbes and as such, it may pose a risk to your health. “Bacteria such as Salmonella or E. coli can potentially contaminate the powder and cause foodborne illnesses, digestive issues and other health problems. The risk of contamination increases as the powder becomes older,” Turner said.
Expired protein powder may also lose some of its potency and effectiveness. “The protein molecules can break down over time, reducing the nutritional value and the intended benefits of the powder.
The vitamins, minerals, and other nutrients present in the protein powder may also degrade over time, This can result in a lower concentration of essential nutrients compared to when the powder was fresh,” Turner said.
To ensure your protein powder stays fresh for as long as possible, keep it in a closed container and store it in a cool, dry place.
Is protein powder good for you?
Protein powder is a convenient way to top up your protein intake and ensure that you get all the essential amino acids. However, it needs to be stressed that protein powders are classified as dietary supplements, and therefore they should not be treated as a substitute for a balanced diet. In fact, many people may not even need it. “Truth be told, only a small proportion of people will benefit from protein powder. For most people, looking at protein, fiber and fruit and vegetable intake during the day is much more important and beneficial [for their health],” Pigott said.
Having said that, protein powder can be a great tool to support an active lifestyle, especially when it comes to muscle building. Physical activity leads to an increase in muscle turnover - the continuous process of degrading and re-building muscle tissue. Active individuals who want to build and maintain their muscle mass should eat approximately 1.4 to 2g of protein per kilogram of body weight, roughly twice as much as those who are sedentary, according to the International Society of Sports Nutrition. Although it is always best to get all of your protein from food, meeting such high protein requirements may not always be possible. People on calorie-restricted and vegan diets may particularly struggle to obtain enough protein with sufficient amounts of all essential amino acids - and protein powders can easily help bridge that gap. However, more does not necessarily equal better. “The body can only process around 20-30g of protein at once, so excess consumption may not be effective,” Turner said.
Moreover, many protein powders come with an array of additional nutrients, such as enzymes, vitamins, minerals, herbal extracts and proprietary blends. Some products can also provide a high dose of fats and carbohydrates, as well as compounds that aid muscle growth and recovery, such as creatine. As a result, a well-suited protein blend not only can increase the nutritional value of one’s diet, but it can also contribute to better exercise performance.
On the other hand, protein powders are not risk-free. “Protein powders may be contaminated with legal compounds (for example, high dose vitamins) and illegal products, so it’s really important to buy products from quality manufacturers and consider each product individually,” Pigott said. According to Harvard Health, some protein powders have been found to contain heavy metals, such as lead, arsenic, cadmium, and mercury, as well as bisphenol-A (compound used to make plastic), pesticides and other toxic substances. Therefore, it is important to choose products that are thoroughly tested for purity and are certified by third parties, such as Informed Sport.
Protein powders may also not be suitable for people with certain health conditions. For example, those who are allergic to dairy or have trouble digesting lactose (a type of sugar found in dairy products) can experience bloating, nausea and other gastrointestinal symptoms if they use a milk-based protein powder. In addition, if a person has kidney problems then excess protein could be harmful if they are not screened by their health professionals, Turner said.
What are the benefits of using the best protein powder?
When it comes to convenience and versatility, protein powders are unrivalled. If you find it challenging to consume enough protein, or have a diet that is naturally low in this crucial nutrient, then protein powders can easily help bridge the gap. You can sprinkle them on other foods, blend them with countless other ingredients, or simply mix them with water — the options are endless.
What’s more, protein powders will not go off quickly, so you can keep them on your kitchen shelf for months on end. And they are extremely portable — it is much easier to carry around a bag of protein powder than a heavy bottle of pre-made protein shake or a food container.
How to achieve the best results? Stefanski says that, although it can be eaten whenever you like, for optimum results, make sure you consume your extra protein within an hour of training: "For maximal muscle repair and growth, protein should be accompanied by carbohydrates within one to two hours. The amount of protein and carbohydrates is dependent on overall energy needs as a person. If total calories aren't met, amino acids will be used as an energy source rather than a building block of structures in the body."
This article is for informational purposes only and is not meant to offer medical advice.
