Registered Dietitian’s Favorite Whey Protein Powders

Jun 13

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With so many whey protein supplements on the market, it can be difficult to decide which ones to buy. In this post, I will share some of my favorites that are tried and true in the Dietitian Hannah kitchen.

Interested in plant-based protein powders instead? These are my favorites.

If you’d prefer a pre-made protein shake, I recommend these.

As a quick reminder, protein supplements are meant to supplement your diet! They are not required to meet your protein needs. Protein supplements are simply an easy, convenient way to increase your protein intake. Eating whole food sources of protein will provide much more nutrition in the form of vitamins and minerals and they will likely make you feel more satisfied than sipping on a protein shake will. That said, protein supplements can be a helpful tool if you are having a hard time meeting your protein needs through food alone.

Types of protein powders

Whey

Whey is the most popular type of protein powder. It contains all essential amino acids and is quickly and easily digested by most people (unless you are lactose intolerant). Whey protein can be classified as whey protein concentrate or whey protein isolate.

Whey protein concentrate: contains around 70-80% protein, along with some lactose and fat.
Whey protein isolate: contains around 90% protein, with less lactose and fat than whey protein concentrate.

I will be sharing my favorite whey protein powders in this post. If you’d like to learn more about plant-based protein powders, read this post.

Casein

Casein is digested and absorbed slower than whey. It is also not as water soluble. This type of protein should keep you feeling fuller longer. Many people take casein powder at night to help with muscle repair and recover while they sleep.

Collagen

Collagen is not as effective for muscle recovery and repair as whey or casein because it does not contain all of the essential amino acids. This type of powder would NOT be best after a workout. Collagen may help support joint health and skin elasticity. If you are eating plenty of whole food protein sources, you are likely obtaining adequate collagen. Learn more about collagen in this post here.

BCAAs

BCAAs are branched chain amino acids. This supplement is composed of 3 essential amino acids - leucine, isoleucine, valine. BCAA supplements are thought to help with muscle recovery and repair. However, the effects are likely negligible. In fact, whey protein supplements contain BCAAs so you do not need to take both. As always, you will also be meeting your BCAA needs if you are eating adequate protein through whole foods.

Plant-based

If you are vegan or lactose intolerant, you may benefit from a plant-based protein powder. The types listed below do contain all essential amino acids, but may be lower in ratios than you would find in a whey protein.