How to choose a protein powder
Most protein powders do the same basic job: add protein to your day in a form that's easy to drink. The differences are in the source, the label and whether you'll actually enjoy drinking it every day.
Start with why you want one
A protein powder is a convenience food, not a requirement. It makes sense when you struggle to hit the protein you're aiming for with meals alone, you need something quick after training, or your schedule makes sit-down meals hard.
What to look at on the label
- Protein per serving. Most quality powders land around 20–30g per scoop. Both Planta and TRU Protein Complete give 20g.
- Protein source. Whey and casein come from dairy. Plant powders usually blend pea, rice or other plant proteins. If you avoid dairy, go plant-based.
- Servings per container. Divide the price by the servings to compare real cost per shake.
- Sweeteners and extras. Check the other ingredients list for sweeteners, gums or added vitamins, and pick what you're comfortable with.
- Third-party testing. Testing checks that what's on the label is in the tub. Every product we sell is third-party tested.
Taste matters more than people admit
The best protein powder is the one you'll drink consistently. If you're unsure, start with a flavor you already like in other foods, and mix with milk or a milk alternative for a thicker shake.
How much protein do you need?
It depends on your body size, age, activity and goals, so there isn't one number for everyone. A registered dietitian or your doctor can give you a target that fits you, especially if you have kidney issues or another medical condition.
Quick answers
Is plant protein as good as whey?
Both can help you reach a daily protein target. Plant blends are a good fit if you avoid dairy or eat vegan. See our whey vs plant protein guide.
Do I need a protein powder to build muscle?
No. Total protein from food and consistent training are what matter. Powder just makes it easier.
Keep reading
This guide is general information, not medical advice. These statements have not been evaluated by the FDA. Talk to your doctor before starting a supplement, especially if you are pregnant, nursing, take medication or have a medical condition.