Protein powder can make it much easier to reach your daily protein goal, whether you're training for performance, recovering from an injury, managing your weight or trying to preserve muscle as you age. But not all powders are equal, and some contain more than what's on the label.
How much protein do you need?
The International Society of Sports Nutrition (ISSN) position stand recommends an overall daily intake of 1.4–2.0 grams of protein per kilogram of body weight for most people who exercise. For a 170-pound (77 kg) person, that's roughly 108–154 grams per day.
The ISSN also suggests spreading protein across the day, with about 20–40 grams per meal, every three to four hours. A scoop of protein powder typically provides 20–25 grams, making it an easy way to fill a gap at breakfast or after a workout.
Whey vs. plant protein
| Type | Pros | Consider |
|---|---|---|
| Whey isolate | Complete protein, high in leucine, fast-digesting, very low lactose | Dairy-based |
| Whey concentrate | Complete protein, usually less expensive | More lactose, which may bother sensitive stomachs |
| Pea and rice blends | Dairy-free, vegan, complementary amino acids | Choose tested products, since plant proteins can carry more heavy metals |
| Collagen | Supports skin and connective tissue | Not a complete protein, so it's not ideal as your main protein source |
Why third-party testing matters
Supplements, including protein powder, aren't approved by the FDA before they're sold. Testing by the Clean Label Project found that 47% of top-selling protein powders exceeded at least one federal or state safety threshold for contaminants such as lead, and that plant-based products tended to have higher levels of heavy metals than whey.
That's why we recommend choosing powders with independent certification. NSF Certified for Sport tests products for quality, purity and safety, and it's the certification program recognized by USADA, Major League Baseball and the NHL. It's especially important for competitive athletes subject to drug testing.
What to look for on the label
A short ingredient list, the protein source clearly named (for example, whey protein isolate), 20+ grams of protein per serving, minimal added sugar, and a third-party certification seal such as NSF Certified for Sport.
Who benefits most from protein powder?
- Active adults and athletes who struggle to reach 1.4–2.0 g/kg from food.
- Older adults trying to preserve muscle and strength.
- People on GLP-1 medications, whose appetite may be low but who need protein to protect lean muscle. See our guide to supplements to take on GLP-1 medications.
- People recovering from injury or surgery, under their clinician's guidance.
Who should check with a clinician first
People with kidney disease, and anyone told to limit protein, should talk with their healthcare provider before using protein supplements.
Download our free Protein Powder Guide and NSF Sports Product Booklet, or visit our Sports Nutrition Guide.
Talk to your clinician first
This article is for education only and is not medical advice. Check with your healthcare provider before starting a supplement, especially if you are pregnant, nursing, take prescription medication, or have a medical condition.