The Complete Protein Powder Guide

With hundreds of options available, choosing the right protein powder can feel overwhelming. Let's break down everything you need to know.

Types of Protein Powder

Whey Protein

Best for: Post-workout recovery

Casein Protein

Best for: Overnight recovery

Plant-Based Proteins

Best for: Vegans and those with dairy sensitivity

Egg White Protein

Best for: Dairy-free complete protein

How Much Do You Need?

General Guidelines

Timing Matters

What to Look For

Quality Indicators

✅ Third-party tested

✅ Short ingredient list

✅ No proprietary blends

✅ Informed Sport certified

Red Flags

❌ Amino spiking

❌ Excessive fillers

❌ Artificial sweeteners (if avoiding)

❌ Unrealistic claims

Our Top Picks

Best Whey: Optimum Nutrition Gold Standard

Best Plant: Garden of Life Sport

Best Casein: Kaged Muscle Casein

Best Budget: MyProtein Impact Whey

Our Verdict

Whey isolate offers the best balance of quality, absorption, and value for most people.

Top Pick Rating: 4.7/5 ⭐

Whole foods should be your primary protein source; supplements fill the gaps.