What Type Of Protein Shake Is Best For Me

Figure Out What Your Goals Are

How To Pick The Best Protein Powder (CHOOSE WISELY!)

Its important to know that all proteins are not created equal. You can technically try any of them, but they all do different things, says Suggs. Narrow your selection by identifying why you want to add protein powder to your diet in the first place. Are you trying to lose weight, build muscle, or just sneak in extra nutrients?

How To Make Protein Shakes

It couldnt be easier to add protein to your diet with these shakes. You really just dump all the ingredients into a blender and push the button!

Here are a few tips to make your shakes even better, as well as step-by-step instructions:

  • Add the liquid to the blender first. I prefer almond milk. Adding it first helps to prevent the other ingredients from sticking to the bottom.
  • If you like a thicker shake, use frozen fruit, or blend in a few ice cubes
  • Use a high speed blender the more air, the lighter and creamier the shake will be. Alternatively, an individual-sized blender such as a Magic Bullet will help you save time on clean up.
  • For a smoother protein shake, try adding Greek yogurt or avocado the yogurt will add even more protein!
  • Is Protein Powder Safe

    While protein supplements are largely documented to be safe, of course there are some brands that are higher quality than othersâand nobody wants to make the wrong choice. So how do you know which protein to pick?

    Registered Dietician Douglas Kalman, Ph.D., shares his shopping advice in the video 3 Top Tips for Picking Protein.

    He warns in Bodybuilding.com’s Foundations of Fitness Nutrition Course to “first, be wary of crazy claims with any productâespecially if it comes from a brand that looks new or, shall we say, amateurish. Many brands now willingly submit their products to third-party tests or purity certifications. If a brand contains one of these seals, it’s a good sign that it contains what it says. However, don’t simply trust that a store brand from a drugstore chain has followed any sort of third-party testing. These types of supplements have been some of the biggest offenders when it comes to containing far less of an ingredient than they claim.”

    It’s always a good idea to ask your doctor if it is safe for you to take supplements as part of your fitness regimen.

    It may be that a particular ingredient or brand does not sit well with your metabolic health, or that you’re better off looking for a premium product or isolate. With the great protein powder options we have broken down in this article, we are confident you’ll find the supplement you need to help you in your fitness journey.

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    How Much Protein Do You Need

    How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet. The amount thought to be adequate for most healthy people, called the Recommended Dietary Allowance , is set at 0.8 grams per kilogram. For someone who weighs 150 pounds, this translates to roughly 55 grams of protein a 200-pound person requires about 70 grams of protein. Certain athletes undergoing intense training may enhance their progress by consuming more than double the RDA, but this doesnt apply to most of us.

    How Much Whey Protein Should You Consume

    Is the best Protein Shake Suitable For Kids?

    The recommended dietary allowance for protein consumption is about a gram for every 3 pounds of body weight. So, if you weigh 180 pounds, that equates to 60 grams of protein per day. Experts suggest that taking up to twice that still produces benefits.

    When it comes to fitness-specific goals, like gaining muscle or losing fat, Jeb Stuart Johnston from Stronger U recommends ingesting up to one gram per pound of bodyweight. His claim is backed by a study via the University of Stirling.

    “For someone who’s trying to gain muscle mass and work out, taking in more protein helps speed up protein synthesis ,” Johnston said. “For a person who’s strictly trying to lose weight, taking in more protein helps retain the muscle you already have.”

    Based on Johnston’s recommendations, a 200-pound man would have to consume 200 grams of protein per day. That’s equivalent to 2 pounds of chicken breast. Supplementing with whey protein, he explains, is a convenient way to get more protein without grilling up another piece of bland chicken.

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    When Should I Drink Protein Shakes

    For most people, heres what matters most: The amount of protein you consistently eat over the course of the daynot precisely when you eat it.

    Thats not to say that nutrient timing is totally bogus. Theres certainly evidence that in some situations, protein timing matters.7

    But unless youre an elite athlete or pursuing extreme fat loss or muscle gain, you dont need to worry too much about when you get your protein. Read: Drink a protein shake when it makes the most sense in the context of your daily life. For example, you dont have time for a good breakfast, its going to be several hours before your next meal, or its simply the most convenient time.

    What Type Is Best

    The type of protein powder you choose depends on your dietary needs, health goals, and personal preferences.

    For example, vegans should opt for plant-based sources of protein, such as pea protein or brown rice protein. These can also be suitable for people following a dairy-free diet or those who have trouble digesting dairy or lactose.

    Meanwhile, studies show that whey protein can help improve body composition, support growth, and speed post-workout recovery, making it a great choice for athletes (

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    Now Sports Egg White Protein

    Price: $$

    NOW Sports Egg White Protein Powder is free of dairy, making it a good choice if youre lactose intolerant. Its also paleo-friendly and free of fillers, additives, and sweeteners.

    Additionally, this product is certified by Informed Sport, a third-party organization that tests supplements to ensure that theyre free of banned substances.

    The powder is smooth and unflavored, making it a great addition to shakes, smoothies, and baked goods.

    Still, some reviews note that it can be somewhat hard to mix, which may not be suitable for all types of recipes.

    Vital Proteins Collagen Peptides

    Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know)

    Price: $$

    This bovine collagen peptide protein powder is free of gluten and dairy and easy to digest and absorb.

    In addition to being made with non-GMO ingredients, the powders collagen is sourced from grass-fed, pasture-raised cows.

    This supplement may help support healthy collagen production, which can promote healthy muscles, bones, and joints.

    While the chocolate flavor can be used in smoothies and desserts, Vital Protein Collagen Peptides unflavored powder is even more versatile, as you can also add it to savory foods like soups.

    Note that while this product is an excellent option if youre limiting your intake of carbs or calories, its a bit more expensive than other varieties of protein powder and may not be ideal if youre on a tight budget.

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    The Scoop On Protein Powder

    Eating enough protein is not just for athletes or would-be Schwarzenegger types. It is necessary for a healthy immune system and required for organs like your heart, brain, and skin to function properly. The nutrient is also touted for its ability to help control appetite and enhance muscle growth.

    How much protein you need typically depends on your exercise routine, age, and health. And whether to supplement protein intake with a protein powder has become a common query.

    Not All Protein Powders Are Created Equal

    Some are definitely better than others.

    But with hundreds, maybe even thousands, of options out there, it can be hard to know the right protein powder for you .

    After all, each person has unique goals, physiology, and preferences. So theres no one single protein powder thats best for everyone.

    There may, however, be a best protein powder for you.

    And we can help you find it.

    In this complete guide to protein powder, youll learn:

    • Why protein matters so much in the first place
    • When it makes sense to include protein powder in your diet
    • What to look for in protein powder
    • How to choose the right protein powder for you

    If youre looking for a quick answer to a specific question, you can jump directly to any of the information below:

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    The Best Protein Powders Of 2021

    No matter if you’re looking to build muscle, lose weight, or just be healthier, there’s a protein powder to help you do it. Our team of fitness editors, athletes, and nutrition advisors chose the best protein powders for every goal based on nutritional quality, taste, value, and customer feedback.

    Best Proteins | Best Mass Gainers | Best Pre-Workouts | Best Creatine | Best Fat Burners | Best Multivitamins | Best Test Boosters | Best Weight-Loss | Best BCAAs

    High-quality protein powders are more popular than ever, but they’re also being used by a broader range of people than ever. A post-workout shake definitely isn’t just for athletes training for a competition or bodybuilders trying to build muscle anymore! Everyone on a fitness journeyâwhether you’re a beginner or you’ve been at it for yearsâcan benefit from adequate protein.

    The only problem? There are also more choices than ever! To help you narrow down your options and match you up with the best protein powder for your needs and goals, we’ve created this list of our most popular proteins. Each one has been reviewed hundreds or even thousands of times by Bodybuilding.com customers and purchased again and again. And we can stand behind them, too, because at Bodybuilding.com, we drink protein shakes like it’s our job.

    Meet the best protein powders of 2021, learn what makes them great, and see how much you should take to be ready to build muscle, burn fat, and feel great.

    Why Does My Body Need Protein

    Strawberry Chocolate Protein Shake

    All of your cells and tissues contain protein. Its vitally important for the growth, repair and maintenance of your bodys health.

    Protein provides the body with approximately 10 to 15% of its dietary energy and it is the second most abundant compound in the body, after water.

    A large proportion of this will be muscle with significant proportions being present in skin and blood .3

    So, quite simply, your body needs protein to stay healthy and operate in the way it should.

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    Protein For All Priorities

    With so many choices like animal or plant, plus isolates, concentrates and hydrolysates youve got to know your stuff to select one that will work best for you. Your dietary preferences, food sensitivities and allergies, health goals and lifestyle will dictate the best type of protein powder for you.

    If you are most concerned about the amino acid content of a protein and animal-based proteins fit your health and lifestyle needs, then dairy and egg proteins are the best bet.19 If you have sensitivities to dairy or eggs or prefer to avoid those foods in your diet, then select from the growing list of plant protein options.20 Pick a protein based on your health and lifestyle priorities, I promise, there is an option for you!

      What Are Different Types Of Protein Shakes

      Protein shakes are a form of dietary supplement, meant to help people add large amounts of protein to their diet in a very quick and easy fashion. They are designed after milkshakes or smoothies, and are often sweetened in the same manner as these drinks, in order to mask the sometimes harsh taste of the protein agent. There are many different types of protein shakes, each with their own benefits and downsides. Some protein shakes include a number of other supplements as well, to help people get more of the nutrients they need, some are suitable for vegetarians and vegans, and some just try to get as much usable protein into the body as quickly as possible.

      There are five main protein sources used in most protein shakes: soy, egg, casein, milk, and whey. Of these, only soy is suitable for vegans, but many people believe that there are downsides to ingesting such massive amounts of soy. It is important to look at how accessible the protein in protein shakes actually is, as ingesting huge amounts of protein does no good if your body isnt able to turn the amino acids in it into actual protein the body and utilize.

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      Garden Of Life Raw Meal

      This organic protein blend is derived from belly-blasting brown rice, quinoa and beans, plus tea and cinnamon extract. With 20 grams of protein and 7 grams of fiber per serving with a reasonable 120 calories, having one of these for lunch before a workout will keep you feeling full and energized while preserving muscle.

      The Role Of Protein And Fiber In Meal Replacements

      How to Choose the Best Protein Powder for Your Body Type

      Plant-based proteins like soy or whey tend to be one of the main ingredients in many meal replacements. In some products, dietary fiber also plays an important role. This combination has a reason for being: both of these components help to manage hunger and appetite.

      Hunger and appetite, although sometimes used as synonyms, are not the same. Hunger refers to a physiological need to eat, while appetite is the desire to eat. People may report the desire to eat in the absence of hunger. Apart from physiological factors, the sensorial exposure to food, such as sight, smell, taste, has been shown to increase appetite.

      But how exactly do plant-based protein and fiber contribute to satiety?


      • You are most likely to feel fuller after eating protein than other nutrients.
      • Protein is digested more slowly than carbohydrates, which means it is present in the gastrointestinal tract for a longer time.
      • Plant-based and animal sourced proteins have a similar effect on appetite.
      • Soy-based proteins are not only high-quality protein but a source of fiber.


      Because protein is such an important ingredient in meal replacements, there is some confusion about whether they are the same as protein shakes. They are not, and youll see why.

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      How Much Protein Powder Is Too Much

      If you choose to use protein powder, 20-40 grams of protein per day from protein powder is a reasonable amount. For most people, 80 grams per day is a good upper limit of supplemental protein intake.

      This isnt a hard and fast rule, just a general guideline.

      The main reason: Getting more than 80 grams from protein powder is excessive for most people, as it displaces whole food sources that provide vitamins, minerals and other nutrients we need.

      There are some exceptions, of course, such as for people who are struggling to gain weight.

      Ladder Plant Protein Powder

      For those that prefer a plant protein shake, Ladder offers a plant protein powder that tastes delicious. In addition, it provides a full spectrum of essential amino acids to ensure that you are getting all the right building blocks to fuel your muscles.

      Like its sister product above, this protein shake is also NSF-certified for sport and tested to ensure it contains no artificial ingredients, fillers or colors.

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      Pirq Vegan Protein Shake

      Pirq protein shakes give your body the good stuff without the additives, sugar, and chemicals found in many pre-made, commercial protein shakes. They are made with ingredients that are 100% non-GMO, vegan, dairy-free, soy-free, gluten-free, and certified kosher. Pirq protein shakes are made with high-quality plant proteins , blended with the best superfoods like almonds, anti-inflammatory curcumin, and energizing maca. The flavors feel like coffee shop favorites gone healthy, with caramel coffee, golden vanilla, and decadent chocolate. Pirq shakes are on the lighter side, providing 12 grams of protein and just 110 calories per serving, so they are ideal for refueling after lighter workouts or as an adjunct to a more complete post-workout meal. The calorie savings are mainly due to the fact that Pirq protein shakes are sweetened with stevia and erythritol, which means they are keto-friendly but may upset your stomach if youre sensitive to sugar alcohols.

      Meal Prepping Protein Shakes

      Problems &  Perks Of Protein Shakes (Especially If You Have ...

      Because the protein powder will lose its consistency after being blended, it’s recommended that you do not blend these up ahead of time but rather meal prep the ingredients to pour into the blender. I’ll usually store my add-ins with almond milk in mason jars in the fridge and then add my protein powder at the last minute before blending.

      You can use an individual-sized blender to whip these up such as a Magic Bullet instead of using a full-sized blender to save time on clean up too!

      Also Check: What Are Premier Protein Shakes Good For

      The Best Protein Powders

      • Fiber: 1g
      • Fat: 1.5g

      With 18 available flavors and a decades-long track record of quality, Gold Standard Whey from Optimum Nutrition is your ally in the fight against mediocre protein. Reviewers love the authenticity of the flavorsâthey don’t all just taste the same.

      Gold Standard won Bodybuilding.com’s protein and supplement of the year 13 times, and has serious credibility among athletes worldwide. It can be used for muscle building, performance, and recovery, as well as for staying lean. Other contenders have since entered the market, but Gold Standard Whey remains a solid nutritional choice with a lot of options.

      One more awesome thing about Optimum Nutrition is it mixes so easily you can just stir it with a spoon. You don’t even need a shaker bottle . So you have zero excuse to skip your protein, even if all your shaker bottles are in the dishwasher.

      • Fiber: 1g
      • Fat: 2g

      Dymatize ISO100 is an ultra-pure whey protein isolate that has been both filtered and blended with whey hydrolysate, creating a super-fast digesting and absorbing protein with peerless macros. It has had nearly all sugars, carbs, fats, and lactose removed, leaving almost nothing but pure muscle-building protein.*

      Customers also rave about the great taste of this protein supplement. When you’re watching your calories, eating super clean, and avoiding junk food, it feels like a treatâbut one that takes you closer to your goals.

      • Fiber: 6g
      • Fat: 2g
      • Fiber: 0g
      • Fat: 2g
      • Fiber: 0g
      • Fat: 1g
      • Fiber: 0g
      • Fat: 1.5g

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