The Best Protein Powders 2020 And What To Look For When Buying Protein Powder

Use this expert advice on the different ingredients in protein powder to find the right muscle-building supplement

While few, if any, amateur athletes need protein powder to support their exercise regime, it can be a highly convenient way to ensure you have all the fuel required to repair and build muscle after a workout.

However, picking between the huge range of protein powders available is difficult. We spoke to Dr Daniel Fenton, GP and clinical director at London Doctors Clinic, about what people should look out for when choosing a protein powder. Fenton’s in-depth advice is below, but here are the key things to consider when selecting your powder.

First, check the amount of protein you get per serving – that’s the key number. Then compare the concentration and profile of amino acids (or BCAAs). You want a complete source of protein that contains the nine essential amino acids, ideally with a good-sized portion of leucine. Check the amount of carbohydrates, fats and sugars in the powder. These need to be in line with your general approach to your diet. Finally, scout the ingredient list carefully for additives like thickeners, preservatives, sweeteners and fillers. Generally, the fewer of these the better.

The Best Protein Powders

We’ve tried a lot of protein powders, and you’ll find our assessment of each one’s nutritional composition and our tasting notes in the protein powder reviews section below. But if you want the short version, here’s what we recommend.

1. Best Whey Protein Powder: Myprotein Pro THE Whey+

Only the finest ingredients have been used to create this powder, which delivers 26g of protein per 32g serving via “beadlets” that gradually release muscle-building BCAAs. It mixes easily without lumps and although the texture’s a touch grainy the chocolate brownie flavour is a winner.

[amazon box=” B0833452R5 ” “small”]

2. Best Budget Protein Powder: Bulk Powders Pure Whey Protein

The concentrate whey in this powder might not be the more refined types you’ll find in pricier options (isolate, hydrolysate and native), but it’s incredible value considering the 24.2g of protein per 30g serving, and with a wide range of flavours you should find one that suits.

[amazon box=”B07WCTSMCZ” “small”]

3. Best Casein Protein Powder: Optimum Nutrition Gold Standard 100% Casein

Each 32g serving of this powder contains 24g of protein, which is sourced from premium micellar casein to ensure a slow delivery to your muscles over time, making it the ideal option for a pre-bedtime shake.

[amazon box=” B002DYJ0M0″ “small”]

4. Best Vegan Protein Powder: Healthspan Elite Complete Vegan Protein

Along with 20g of protein per 27g serving this powder delivers 100% of your recommended daily intake of B12, which is important because it’s a virtually impossible vitamin to get enough of on a vegan diet. The protein is sourced from a combination of pea, pumpkin and brown rice to provide a complete source of essential amino acids.

[amazon box=”B0846N5XZP” “small”]

5. Best Recovery Protein: SiS REGO Rapid Recovery+

The 24g of protein in a 70g serving of this powder is just the start of what you get. It also contains 38g of carbs to help your body recover from intense endurance activities. It’s one for fans of citrus too – the lemon flavour is head and shoulders above the rest.

[amazon box=” B07YX4VLC2″ “small”]

6. Most Refreshing Protein Shake: Myprotein Clear Whey Isolate

When you’ve powered through a hard workout in hot and sweaty conditions, sometimes the last thing you want is a thick chocolate or vanilla shake. Enter Myprotein’s range of refreshing Clear Whey Isolate powders, which includes flavours like Mojito, Bitter Lemon and our favourite Rainbow Candy, which is like shoving a handful of Skittles in your mouth. You get 20g of whey isolate protein in a serving too, and there’s just 0.2g of sugar in each shake. Myprotein also offers a vegan version, which is just as tasty.

[amazon box=” B00MGOHJIY” “small”]

Protein Powder Buyer’s Guide

Picking between the huge range of protein powders available is difficult, especially when each and every one of them makes grand promises about the effect they will have on you.

You might assume that all of them do the same job, but that’s not the case. Coach spoke to Dr Daniel Fenton, clinical director and GP at London Doctors Clinic, about the differences between protein powders, how much price matters and whether they contain any ingredients you should be wary of. We then assessed the best protein powders out there using Fenton’s criteria and tasted them too so you have a better idea of what you’re buying.

What are the key things people should look out for when choosing protein powder?

“How much protein you obtain from each serving, the amino acid profile, the cost, taste and number of additives are a few key factors. I tend to focus on yield – the actual amount of protein you obtain from each serving – and amino acid profile.

“The difference in protein content in various powders can be phenomenal. Do not simply pay for a brand name – the proof is in the numbers. Look carefully at the concentration and type of branched-chain amino acids (BCAAs) included in the protein. Leucine has been shown to be one of the most important BCAAs so it should contain decent quantities.”

What are the differences between the two main types of protein – whey and casein?

“Whey versus casein can be seen as fast versus slow protein.

“Muscle growth is determined by simple science: protein (muscle) breakdown vs protein synthesis. If the synthesis of new muscle protein is greater than the breakdown of muscle protein, you will get a net gain of muscle mass.

“Whey is typically processed very rapidly into amino acids, which will reach peak levels within an hour of consumption and therefore assist muscle synthesis very quickly. However, the peak levels also fall very quickly.

“Whey is considered an anabolic protein because it rapidly accelerates protein synthesis so it’s great for quick muscle regeneration, but has very little effect on naturally occurring muscle breakdown after a workout.

“Casein can take several hours to be metabolised and as a result creates a slower release of proteins to help muscles recover and grow. It is often referred to as an anti-catabolic protein, because it also helps to prevent excess protein breakdown.

“The downside is that casein will remain in the stomach for a substantial period of time, and one can appreciate that it is difficult to complete a high-intensity workout with a full stomach.

“In essence, balance and timing are key for maximum gains. Ignore those who say ‘casein is the key’, or ‘only whey works’ – scientifically, this is simply untrue. Both work very well if used appropriately, complementing your workout and your own natural metabolism.”

What should you get if you pay more money for protein powder?

“There is a natural tendency to think that more expensive products are better – but this is a fallacy. Content is more important than cost. All protein powders will contain some additives including thickeners, preservatives, sweeteners and fillers.

“I would strongly recommend taking a look at the label before you purchase. While your main focus is gaining muscle, you should aim to avoid putting nutritionally-redundant chemicals into your body. Here are a few of the things to look out for.

“Avoid artificial sweeteners, which includes sucralose, aspartame and saccharin. The presumption is that these are better for you than sugar but this is not quite true. There is no good evidence that they reduce weight gain, type 2 diabetes or metabolic syndrome and some studies actually show an increased risk of adverse health outcomes.

“Milk powders are a cheap bulking agent widely used in protein powders. They are high in lactose sugars which is terrible if you are lactose intolerant. This can contribute to gastrointestinal upset including bloating and loose stools.

“Oils and fats are added to protein supplements to increase richness; they are non-essential ingredients which can contribute to hypercholesterolemia [high cholesterol]. It is fairly common to see high cholesterol levels in bodybuilders and athletes despite their immense fitness levels and generally healthy eating – taking protein powder with added oils is thought to be a contributing factor.”

Is it worth looking out for extra benefits from protein powder such as vitamins and minerals, or fibre?

“The simple answer is no! While these make for an excellent selling point, if you are eating a balanced diet alongside the protein supplement you should not need additional vitamins.

“Is there a limit to how much protein the body can absorb from a serving?

“The human body is an impressive machine, which likes to maintain a balanced constant internal environment. We can fill ourselves with protein, but we will only absorb as much as we require for muscle synthesis.

“The Department of Health recommends approximately 55g of protein a day for male adults and a little less for females. Obviously, if we exercise at high intensity, muscle turnover is higher and protein demand is therefore greater, so we will often require more than this. But if we consume too much protein, the body will simply metabolise and excrete it. This means you could literally be flushing money and protein down the pan.”