Your Ultimate Guide to Protein Supplements

 

Planning your meals around protein-rich foods goes a long way towards hitting your protein intake goals. But sometimes, we all need a little push.

Today’s guide is all about that push. We’ll go over the best protein supplements on the market, from clear protein water to the classic post-workout shake. We’ll also talk about how you can avoid low-quality products and find a supplement that works for you. Stick around!

Our Top Picks at a Glance

In a rush? Here’s a quick round-up of the best protein supplements out there:

Product Name	Product Form & Use	Protein Source	Protein Content	Calorie Count	Total Sugars
Optimum Nutrition Gold Standard 100%	Powder, post-workout	Whey (isolate)	24g	120	1g
Premier Protein Powder	Powder, post-workout	Whey (blend)	30g	150	1g
Body Fortress Super Advanced	Powder, post-workout	Whey (blend)	30g	150	<1g
Ensure Max (Protein + Vitamins)	Shake, post-workout	Whey (concentrate)	30g	150	1g
BSN Syntha-6 Premium	Powder, post-workout	Whey, casein	22g	190–200	2–4g
Dymatize ISO100	Powder, pre & post-workout	Whey (hydrolyzed)	25g	110–120	1g
Isopure Clear Protein Water	Drink, hydration	Whey (isolate)	15g	60	0g
Vital Proteins Collagen Peptides	Powder	Collagen peptides	18g	70	0g
Birdman Falcon Performance	Powder, pre-workout	Pea	31g (+5g creatine)	170	0.4g

9 Best Protein Supplements

Now let’s check our options in more detail.

1. Optimum Nutrition Gold Standard 100% – Best Protein Powder & Post-Workout

With 24g of fast-absorbing whey protein isolate and 5.5g of branched-chain amino acids (BCAAs) per serving, the Gold Standard 100% is ideal for post-workout recovery.

We actually prefer the Gold Standard 100% over other Optimum Nutrition products. It contains lower heavy metal levels than, say, the Serious Mass powder. Don’t worry; we’ll cover heavy third-party testing for metals later in this guide.

For now, you might want to start thinking about flavors. There are over 15 flavors to choose from. The cinnamon roll is great for those who like adding ground cinnamon to their smoothies anyway.

If, however, you’re planning on adding a couple of scoops to your baked goods, we recommend the vanilla ice cream one.

Pros:

• • Easy to mix

• • Gluten-free and low-carb formula

• • Good range of flavors

• • Approved by the Clean Label Project and passed the Consumer Reports lead test

Cons:

• • Can feel a bit thin when mixed with water

2. Premier Protein Powder – Runner Up

The Classic Premier Protein Powder supports muscle recovery and maintenance, while curbing hunger. Interestingly, this ultra-fast-absorbing formula combines whey isolates and whey concentrates.

This whey protein is available in vanilla milkshake, chocolate, strawberry milkshake, and cafe latte.

However, you can also grab the supplement in a 2-in-1 variation, with both fiber and whey protein. There are also richer and creamier versions, like the Salted Caramel Truffle Indulgence. Just note that these variations tend to have higher sugar content.

Pros:

• • Super high-protein content (30g of bioavailable protein per serving)

• • Keto-friendly, gluten-free, and low-carb formula

• • Approved by the Clean Label Project and passed the Consumer Reports lead testing

• • Great for pancake recipes

Cons:

• • Needs good mixing to clear clumps

• • Available in four flavors only

3. Body Fortress Super Advanced – Best NSF-Certified

Gymgoers who prefer to have their protein intake from an NSF-Certified source will appreciate the Super Advanced whey protein powder by Body Fortress.

You’ll notice that the labeling says 60g of protein and 12g of BCAAs. But that’s assuming that you’ll use two scoops. At the traditional, one-scoop serving, you’re getting only half of that.

Still, 30g of protein (from blended sources) isn’t bad by any means. And with single scoops, the tub will last for 39 servings.

Pros:

• • Large, budget-friendly tub

• • Gluten-free formula

• • Approved by the Clean Label Project, with NSF-Certified high-protein content

Cons:

• • Notably high cholesterol content (35% of the recommended dietary allowance in every scoop)

4. Ensure Max Protein Shake – Best Ready-to-Drink Protein Supplement

If you’d rather not waste time scooping and mixing, Ensure’s Max Protein Shake by Abbott might be the right pick for you.

The Ensure line is designed with strength, immune, and energy-boosting properties. Each 11 fl oz bottle comes loaded with 30g of protein and 4g of fiber to boot. The proteins come in a mix of fast and slow-digesting proteins, which keep muscles fed for hours.

As for the energy and immunity, Abbott added caffeine (equivalent to an 8-fl-oz cup of coffee) as well as 25 vitamins and minerals to the formula, including zinc, vitamin A, vitamin C, vitamin B12, and vitamin D.

Abbott offers this shake in a wide range of flavors, from chocolate milkshake and cafe mocha to cherry cheesecake.

Pros:

• • Ready-to-drink formula works well for people in a rush

• • Super high-protein with up to 7 hours of muscle nutrition

• • Gluten-free and suitable for lactose-intolerant folks

Cons:

• • A bit pricey

5. BSN Syntha-6 Premium Protein Powder – Budget-Friendly Post-Workout

Syntha-6 is a varied-source protein supplement for muscle mass gain and exercise recovery.

Each serving contains a 22g-protein matrix. In this matrix, you’ve got egg albumin, micellar casein, calcium caseinate, milk protein isolate, along with whey protein isolates and concentrates.

Thanks to the slow-digesting casein content, the supplement provides a sustained release of amino acids. So, this powder can be a particularly good fit for gym rats who work out at night.

Protein content aside, the formula has an interesting macro profile, with around 6g of dietary fiber, 14g of carbohydrates, 5g of fat, and around 3g of sugar (depending on the flavor). Flavors like the birthday cake remix and fruity cereal have high sugar content and calorie counts.

Pros:

• • Great value for money

• • Gluten-free formula

• • Suitable for protein intake after evening workouts

• • Passed the Consumer Reports lead test

Cons:

• • Relatively high cholesterol content (28% of the recommended daily value)

6. Dymatize ISO100 – Best Dual-Purpose

Every scoop of Dymatize’s ISO100 delivers 25g of hydrolyzed whey protein and 5.5g of BCAAs.

Being a hydrolyzed protein powder, the ISO100 is easier to digest than regular whey and offers faster absorption. That’s why it’s great for immediate post-workout repair. Plus, Dymatize mentions that this powder can be used prior to workouts as well.

Just note that hydrolyzed protein doesn’t necessarily mean lactose-free. If you’re intolerant, you’ll want to consider options like Ensure’s ready-to-drink shakes.

Pros:

• • Large tub (42 servings)

• • Excellent taste, with 14 flavor options

• • Digestible hydrolyzed protein

• • Informed-Choice-Certified and approved by the Clean Label Project

Cons:

• • Some flavors pack only 110 calories, making them less than ideal for bulking

7. Isopure Clear Protein Water With Electrolytes

The Isopure Clear Protein Water might not provide the highest protein kick (only 15g). Yet, it’s not without its perks. The clean formula contains electrolytes without added sugar.

Isopure does offer its Clear Protein Water in powder form (tubs and sticks). However, we’ve heard some users complaining that the powders create persistent foaming. So, we decided to go with the ready-to-drink option.

Pros:

• • Electrolyte-rich formula for hydration and refreshment

• • Unflavored option available for those who prefer clean ingredients

• • Gluten-free, low-carb formula

Cons:

• • A bit pricey

8. Vital Proteins Collagen Peptides Powder

It’s true that collagen is an incomplete protein. But there are still benefits of incorporating a collagen-based supplement into your post-workout routine. It’ll help you heal exercise-induced damage and reduce joint pain, for one.

So, you could add a scoop of Vital Protein’s Collagen Peptides Powder to your post-work smoothie.

Pros:

• • Odorless, tasteless formula available to suit most post-workout meals

• • Gluten-free, dairy-free, and paleo-friendly formula

• • NSF-Certified for sports and approved by the Clean Label Project

Cons:

• • Mainly for joint support and skin health

9. Birdman Falcon Performance Vegan Protein Powder – Best Pre-Workout

Birdman’s Falcon lineup delivers plant-based protein with complete amino acid profiles.

The Flacon Performance is one step up from the Flacon. It provides 31g of protein, 5g of creatine monohydrate, 5g of BCAAS, 2 billion CFUs of probiotics, and 710g of electrolytes per scoop.

Pros:

• • Performance-enhancing creatine 

• • Digestive enzymes and probiotics for better nutrient absorption and healthy gut microbiota

• • Vegan, gluten-free, soy-free, and dairy-free formula

Cons:

• • Not the best flavor profile out there

5 Key Factors for Choosing Protein Supplements

Whether you choose one from our round-up or go for something else, it’s important to consider the following factors:

1. Protein Source

Protein supplements on the market are mainly whey, casein, collagen, or plant-based.

Whey is an animal-based protein, complete with all nine essential amino acids. It’s fast-digesting, but not the best option for those with dairy sensitivities since it’s derived from milk.

Casein is also a complete protein derived from milk. However, it’s a bit more long-acting compared to whey. This is why it can be a good pick for weight management.

Collagen supplements are typically derived from animal protein sources as well.

So, if you’re vegan, you have to opt for plant-based picks. These can be made from peas, hemp, brown rice, or chia seeds. They might not be complete proteins, but they tend to be lower in saturated fats.

2. Protein Processing

Not all whey proteins are the same. Depending on the processing method, it could be either an isolate or a concentrate.

Compared to whey protein concentrate, whey isolate has higher protein content with lower carbs and fats.

3. Protein Content, Total Sugar, and Calorie Counts

Everyone’s macro needs are different, but you generally want a supplement with 20–30g of protein per serving to cover your post-workout protein intake. Ideally, every 100 calories will come with no less than 15g of protein, too.

Bonus points if the supplement has less than 5g of sugar per serving.

4. Additives and Undisclosed Ingredients

Thickeners, sweeteners, and colors might not be the worst thing in the world. However, if you have digestion issues, you might want to go with clean, simple formulas.

That being said, you don’t want to fall for manufacturers that use the “proprietary blend” label to hide their ingredients. Transparency and adequate third-party tests are key to identifying high-quality supplements.

5. Heavy Metals

Some products on the market contain potentially dangerous levels of metals like lead, mercury, cadmium, and arsenic.

To pick a safe supplement, check third-party testing results, like the investigations from Consumer Reports and the Clean Label Project.

And keep in mind that just because a product is safe doesn’t mean all other supplements from the same company are also safe.

For instance, the Gold Standard 100% Whey from Optimum Nutrition is suitable for everyday use since it doesn’t have elevated lead levels. And yet, CR reports show that Optimum Nutrition Serious Mass is only okay for occasional use.

Final Points:

• • Optimum Nutrition Gold Standard 100% is a sensible option for those looking for an easy-to-mix post-workout powder.

• • People who’re looking for reliable third-party confirmation of the ingredient list will appreciate the NSF-Certified Super Advanced whey protein powder from Body Fortress.

• • The Ensure Max Protein Shake is a convenient, on-the-go option.

Finally, it’s important to remember that all these protein supplements are just that… supplements. You still want to make sure your diet is balanced and tailored to your fitness goals!