How to Choose the Best Protein Powder
- Mar 24, 2025
- 5 min read
What is Protein?
Proteins are basically long chains of amino acids, which your body can make some of on its own, but not all of them. The ones it can’t make are called essential amino acids, and you have to get them from food. When you eat protein, your body breaks it down into those amino acids and uses them for everything from repairing muscles, to making enzymes and hormones. They play a role in almost every function your body does.
The Importance of Protein
Immune function and support
Maintains fluid balance
Building cell membranes
Regulates blood sugar levels
Cell and tissue creation and repair
Transporting oxygen and nutrients throughout the body
Producing hormones and enzymes
Promotes heart health
Boosts metabolism
Improves bone health
May reduce the odds of pre-eclampsia (1).
Complete vs Incomplete Protein
Complete proteins contain all the essential amino acids your body needs to build and repair tissues, produce enzymes and hormones, and support overall function. These proteins are typically found in animal-based foods like meat, eggs, fish, poultry, and dairy, and they’re generally easy for the body to absorb and utilize. Some plant foods, such as soy, quinoa, buckwheat, hemp, and chia, are also complete.
Incomplete proteins are plant-based proteins that lack one or more essential amino acids. Foods like grains, vegetables, fruits, nuts, and seeds fall into this category, but they still offer valuable nutrients and can become “complete” when combined with other plant proteins. Eating a variety of plant foods throughout the day naturally fills in those amino acid gaps, allowing your body to get everything it needs.
How to tell if a protein powder is complete or incomplete
Most protein powders on the market are complete if they are animal based or a blend of plants. To ensure a powder is complete look for the following:
THE SOURCE:
animal-based are almost always complete
plant protein blends are often formulated to be complete
single-plant proteins are often incomplete
NUTRITION LABEL:
look for an amino acid chart and check if all nine essential amino acids are listed in significant amounts.
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
if one or more are missing or very low, it’s incomplete.
GENERAL RULE:
animal proteins → complete
blends of complementary plants → complete
single-plant proteins → usually incomplete
A note on Collagen
Collagen protein isn’t a complete protein because it lacks some essential amino acids (same with bone broth protein on its own), but I’m including it in this guide due to its popularity.
It’s especially rich in glycine, proline, and hydroxyproline amino acids that support healthy skin, hair, nails, joints, and connective tissue. While it can’t replace a complete protein for building muscle, collagen can be a valuable addition to your diet for overall tissue health and recovery.
Look for grass-fed 100% collagen.
Better Whey Protein
When looking for whey protein powders, look for ones that are certified grass-fed. Whey comes from cow’s milk and is made by separating the liquid portion of milk during cheese production. Grass-fed cows are raised on pasture and never eat grain, unlike most conventional cows that are fed GMO grains such as corn and soy. Grass-fed whey tends to have a cleaner nutrient profile, often containing more omega-3 fatty acids and conjugated linoleic acid (CLA), making it a higher-quality protein option.
Better Casein Protein
Whey and casein both come from milk, but they’re made from different parts during the cheese-making process. Whey comes from the liquid that separates from the curds, which is then filtered and dried into a light, easy-mixing powder that digests quickly. Casein comes from the solid curds themselves, which are washed, separated, and dried into a thicker powder that naturally digests more slowly.
The biggest difference is they digest differently. Whey is fast-digesting, making it ideal for post-workout muscle recovery, while casein digests slowly, releasing amino acids over hours to support overnight or between-meal recovery. People choose whey for quick protein and muscle building, and casein for sustained protein and longer-term recovery.
When choosing casein protein powders, look for ones that are certified grass-fed.
Better Egg Protein Powder
Someone may choose egg protein because it’s a complete protein that’s highly digestible and naturally free of dairy, making it a good option for those who are lactose intolerant. It provides a steady release of amino acids, supporting muscle repair and growth, and is less likely to cause digestive discomfort compared to some whey or plant proteins. Compared to beef or plant proteins, it’s very nutrient-dense, and unlike whey and casein, it’s free from dairy, while still offering a high-quality protein source.
If possible, choose sources from non-GMO eggs.
Better Beef Protein Isolate
Someone may choose beef protein isolate because it’s a complete protein that’s naturally free of dairy and lactose, making it ideal for those with dairy sensitivities. It provides all essential amino acids to support muscle repair and growth and is absorbed at a moderate pace, giving a steady release of protein.
Compared to whey or casein, it avoids dairy altogether, and unlike plant-based proteins, it offers a high-quality, highly bioavailable protein without concerns about heavy metals or lower digestibility. Some may choose it over egg protein because it’s free from eggs, making it suitable for those with egg allergies, and it provides a slightly different amino acid profile that can complement other protein sources.
Look for a protein source made from grass-fed, hormone-free beef.
Better Plant Based Protein
Someone may choose plant protein because it’s naturally free of dairy, lactose, and animal products, making it ideal for vegans or those with dairy or egg sensitivities.
To be a complete protein, it should come from a blend of sources like pea, rice, and hemp, ensuring all essential amino acids are included. Compared to animal proteins, plant proteins can have slightly lower digestibility and a slower absorption rate, and some products may carry a higher risk of heavy metal contamination depending on sourcing.
Because of this, one of the more important things to look out for in a plant based protein powder, is one that is organic.
Protein Powder with NO STEVIA
A FAQ I get is a flavored protein powder without stevia. Stevia has a distinct taste, and many people don’t like it. Here’s a few:
Other Ways to Use Protein Powder
½ scoop into milk for kids and call it “chocolate milk”
oatmeal / overnight oats
protein muffins
protein pancakes / waffles
mix into yogurt
stir into coffee / hot coco
homemade protein balls / bars
unflavored into potatoes, soups, really anything!
mix with milk & freeze - protein ice cream!
mix yogurt, fruit, protein & freeze - protein popsicle!
Don't Forget About Fiber
There’s lots of talk about protein, protein, protein, but often we forget about fiber. When you eat a ton of protein without enough fiber, digestion slows down, constipation becomes more common, and the gut microbiome shifts in an unhealthy direction.
Without fiber to feed good bacteria and keep things moving, excess protein can ferment in the colon, leading to bloating, inflammation, and even bad body odor. Could this be one of the reason for the rise of colon cancer in young people?
Fiber also helps regulate blood sugar, cholesterol, and hormone balance, so focusing on protein alone can leave you feeling heavy and sluggish. You need both to keep your body strong and functioning smoothly.
Some great sources of fiber: berries, pears with skin, apples with skin, avocado, broccoli, Brussel sprouts, carrots, sweet potatoes with skin, artichokes, oats, quinoa, brown rice, whole grain bread, lentils, black beans, chickpeas, kidney beans, edamame, chia seeds, flaxseeds, hemp seeds, almonds, pistachios
Sources:
1 Zhu Y, Liu Y, Fu W, et al. Associations of dietary patterns and pre-eclampsia: a matched case–control study. British Journal of Nutrition. 2023;129(2):247-254. doi:10.1017/S0007114522001210
Comments