Best Protein Powder Reviews and Comparisons 2023

Whey Protein

Whey is a liquid byproduct created during the manufacture of cheese or casein, after milk has been curdled and strained. That’s why it makes sense that Glanbia – one of the global leaders in cheese and dairy products, is a major supplier of whey to sports nutrition companies.

There are three different types of whey protein; whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH). WPC is typically 25-89% protein, whereas WPI is closer to 90-95%, often with no carbs or fat.

One study looked at comparing whey protein and soy protein, to find the best option for increasing muscle mass.

The test was performed for 96 workouts (around 9 months), where subjects were split into 3 groups. Each group consumed a different drink; one with 1.1 g carbs per kilo of bodyweight per day, one with 1.4 g/kg/d of soy, and one with 1.4 g /kg/d of whey.

Results showed a significant increase in lean body mass for the whey group, compared to carb and soy.

A separate meta-analysis was also performed in 2014, which studied the results of fourteen randomized controlled trials (RCTs).

Across the 626 adults that took part in these studies, a significant decrease in body fat was noted in groups supplementing with whey protein. In addition to fat loss, a significant increase in lean body mass was found in studies that combined whey protein with resistance training.

Whey is also the most popular of the animal protein types, with soy, rice, and pea protein being the most popular types of vegetable protein.

Bestselling whey protein powder supplements

Casein Protein

Casein is one of the best protein powders for nighttime due to having a slower absorption rate than whey protein.

But what if you wanted to have a casein protein shake pre- and post-workout? Does it give you less energy or endurance compared to whey?

A study published in the Journal of Sports Science & Medicine tested this theory on sixteen NCAA female basketball players. They were split into two groups; group one consumed 24 g of whey protein pre- and post-workout, and group two consumed 24 g of casein.

After 8 weeks of following a periodized training program 4 days per week, body composition and strength were measured and compared to measurements taken at the start of the program.

Researchers found a significant improvement in performance and a decrease in body fat composition across both groups. There were no significant differences in strength or lean mass between whey protein and casein protein.

However, a study published in the Annals of Nutrition and Metabolism found a significant difference between whey protein hydrolysate and casein protein hydrolysate.

A 12-week study was performed with overweight police offers, split into 3 groups; one group on a hypocaloric diet and a second group on hypocaloric diet plus a high casein protein intake (1.5 g/kg/day). The third group had the same diet as the second, but with whey in place of casein.

At the end of the 12 weeks, lean mass gain was greatest in the casein group. The casein group also experienced a greater increase in chest, shoulder, and leg strength compared to whey.

Bestselling casein protein supplements

You can also buy time-release protein powders. These blend together more than one type of protein, each with a different absorption rate, to guarantee sustained delivery of protein and aminos to your muscles.

MusclePharm Combat is one of the top time release proteins, with a blend that includes whey protein hydrolysate, whey protein isolate, whey protein concentrate, egg albumin, and micellar casein.

Egg Protein

Egg white protein is naturally low in fat and carbs, cholesterol-free, and a good choice for anyone with an intolerance for dairy.

However, there is also evidence that egg white protein supplements are no more effective than a carbohydrate drink.

One study compared egg white protein against a carbohydrate drink, taken prior to exercise. The level of fat free mass and one repetition maximum (1RM) muscle strength were used as measures of performance.

Following an 8-week training program, no significant differences in body composition or muscle strength were reported across the two groups.

Bestselling egg protein supplements

Pea Protein

One of the vegetable source proteins, pea protein is considered a safe alternative to whey or casein, for anyone with allergies to milk products or those with a lactose intolerance.

One study tested pea protein against whey protein, measuring the increase in bicep thickness following a 12-week resistance training program. This included 161 males, aged 18 to 35 years old.

At the end of the 12 weeks, subjects in the whey protein and pea protein groups saw an equally significant increase in biceps brachii muscle thickness. No change was observed in the third group (placebo). Researchers concluded that pea proteins could be an effective alternative to whey-based protein supplements.

Bestselling pea protein powder supplements

Hemp Protein

Typically derived from whole raw hemp seed, hemp protein is an excellent source of protein for vegetarians, vegans, and anyone with a gluten intolerance.

Not many supplement companies use hemp protein in their protein powder blends, but it’s often available as a standalone product.

MyProtein, Bulk Powders, and Pulsin are UK companies with a pure hemp protein supplement, while Manitoba Harvest, Orgain, and Nutiva are the best companies to go to if you’re in the U.S.

Unfortunately, there’s nowhere near the amount of research for hemp protein as there is for whey protein or casein. This makes it more difficult to prove the health benefits and its ability to increase lean muscle growth.

Bestselling hemp protein powders

Soy Protein

As the name suggests, soy protein is derived from dehulled and defatted soybeans. These are then processed into either soy flour, soy isolates, or soy concentrates.

Soy protein isolate is the most popular form used in supplements today, and can often be found in protein bars, protein powders, and meal replacement shakes. As an isolate, it has a similar protein content to whey, at around 90%. This is compared to soy protein concentrate, which is closer to 70%.

In terms of digestion rate, soy sits in the middle between whey (fast-digesting) and casein (slow-digesting).

Soy protein vs. whey protein
Scientific studies have proven that soy delivers similar muscle building benefits to whey. One such study tested two different types of protein bar; one with soy protein, and one with whey protein.

After 9 weeks, supplementing with 33 g/day with strength-based low-rep workouts, both the soy and whey treatment groups showed a similar increase in lean body mass. The soy also preserved antioxidant function.

Soy protein vs. casein protein
A separate study, published in the Journal of Medical Investigation, compared soy protein to casein protein, to determine which was best for increasing strength and lean muscle mass.

In total, 59 people were split into two main dietary groups; one that consumed daily meals with 7.8 g of powdered casein each day, and another that ate the same but with soy protein isolate instead of casein.

After 30 days, soy protein supplementation led to a greater increase in muscle volume compared to casein, in participants with low physical activity. Gains in muscle strength and knee flexion were also greater in the group supplementing with soy protein.

Bestselling soy protein supplements

Brown Rice Protein

One study, published in the Nutrition Journal, tested the effects of animal-derived protein (whey) against plant-based protein (rice). This involved 24 resistance trained males being split into two groups; one group receiving 48 g of whey protein, and the other received 48 g of rice protein isolate on training days, post-workout.

The exercise program involved 8 weeks of training, with workouts 3 days per week. Perceived muscle recovery, strength, and readiness to train were all recorded at stages throughout the study.

Researchers concluded that whey and rice protein isolate both improved body composition and exercise performance in equal measure, with no significant difference between the groups.

Bestselling brown rice protein supplements

Mixed Plant Proteins

Unfortunately, there’s limited research comparing the effects of plant-based protein to animal-based protein (whey). Most studies agree that more needs to be done to measure the anabolic properties of plant-based proteins, and their ability to increase or maintain skeletal muscle mass.

Only one study we found compared the anabolic response of skeletal muscle when supplementing with plant protein, against the response with animal-based protein.

Bestselling mixed-plant proteins

Optimum Nutrition Gold Standard 100% Whey

Review rating:
After carefully analyzing each Optimum Nutrition protein powder, it’s their Gold Standard 100% Whey that comes out on top.

Unbeatable value for money sets it apart, but you also get more protein per serving than Performance Whey and Protein Energy. All of this with a fraction of the carbs you get from Natural Oats and Whey (23 grams).

The only protein powders from O.N. with more protein per serving are Pro Gainer (60 g) and Platinum Hydrowhey (30 g). However, both are far more expensive than Gold Standard, with Pro Gainer only suited to bulking diets requiring a large caloric intake (630 calories per serving).

The fast-digesting formula with high-purity whey protein isolates makes this the perfect post-workout shake for bodybuilders, athletes, and anyone that needs to increase their protein intake.

Isopure Whey Protein Isolate Protein Powder

Review rating:
Isopure are one of the biggest names in the industry when it comes to protein powder.

But while their Isopure Mass supplement has certainly proven popular, it’s Whey Protein Isolate that’s the best seller, with thousands of highly rated reviews on Amazon.

With 25 g of protein per serving, it’s similar to Optimum Nutrition Gold Standard Whey, but with none of the carbs or fat.

Zero Carb is a similar protein powder, but with an added vitamin and mineral blend. The serving size and protein level doubles (50 g per serving), at a very similar price to their Whey Protein Isolate powder.

Because there’s so little difference between the two, we would recommend the Zero Carb version if it’s a lower price or similar to their Whey Protein.

MuscleTech Nitro Tech

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MuscleTech have a long line of best selling protein powders, including Mass Tech, Premium Whey Protein, Platinum 100% Whey, and Phase 8.

However, we featured Nitro Tech in our top 10 due to its balance of high performance ingredients and affordability.

You can usually expect to pay around $1 per serving, which is slightly more expensive than O.N. Gold Standard Whey, but cheaper than MusclePharm Combat. For the price, you’re getting nearly 7 grams of BCAA’s, and an impressive 30 grams of protein per serving. That’s 8 grams more than BSN Syntha 6, and 12 grams more than Jarrow Formulas Whey Protein.

Carbs and fats have been kept low, and in addition to the high protein and BCAA’s, you’re also getting a strength and recovery complex. This contaisn 3 g of creatine and 5 g of glutamine & precursor.

If you’re looking for something more specialized, Nitro Tech is available as a protein bar (Nitro Tech Crunch), with a weight loss formula (Nitro-Tech Ripped), or with sustained amino release (Nitro-Tech Nighttime).

EAS 100% Pure Whey Protein Powder

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In addition to MuscleTech Nitro Tech, EAS 100% Pure Whey is one of only a few protein powders to provide 30 grams of protein or more per serving.

The carbs are slightly higher than Nitro Tech, resulting in around 10 calories more per serving, but the price is usually much lower. At the time of writing this guide, a 2.3 kg tub gave a cost per serving of close to $0.60 on Amazon.

Although the level of BCAA’s is similar (7.3 g), you’re not getting any creatine or glutamine, which would explain the lower price.

If you’re looking for a higher dose of protein, EAS also produce a Myoplex Shred ready-to-drink protein shake, with 42 g of protein and just 1 g of sugar. Alternatively, Myoplex Protein Blend combines whey protein isolate, micellar casein, and egg albumen to create a sustained release protein powder.

For a protein shake with even less carbs, you might want to try EAS 100% Whey Isolate. You’re still getting the same 30 g of protein, but from whey protein isolate instead of whey protein concentrate. This cuts the amount of carbs in half (6 g down to 3 g).

BSN Syntha-6 Protein Powder

Review rating:
BSN Syntha-6 delivers slightly more carbs than most whey protein powders, combined with 22 g of a high quality protein matrix. This is in addition to 5 g of fiber – 20% of your RDA.

It’s worth mentioning that this is a pure protein powder, with 10 grams of essential amino acids (EAAs) per serving, but no creatine, glutamine, or vitamin complex.

After the original Syntha-6 formula proved so popular, BSN also developed Syntha-6 Edge (24 g protein, 6 g carbs, 3.5 g fat) for a higher dose of protein and a leaner physique. Their highest protein content comes from Syntha-6 Isolate (25 g protein, 7 g carbs, 1.5 g fat).

All three of these formulas deliver more protein than BSN Isoburn, which is a 2-in-1 formula for recovery and fat-burning support.

MusclePharm Combat Protein Powder

Review rating:
MusclePharm currently have a number of product lines, including FitMiss, Core, and Combat. Combat is the most popular by far, with a variety of protein powders to choose from, such as 100% Whey, 100% Isolate, and Mass Gainer.

But it’s the Combat Protein Powder that we’ve chosen for our top 10. This offers a very similar macronutrient profile to 100% Whey (25 g protein, 1.5 g fat, 130 calories), but from 5 protein sources instead of 1.

MusclePharm’s microfiltered protein blend uses a combination of whey protein concentrate, whey protein isolate, whey protein hydrolysate, micellar casein, and egg albumen.

By using proteins that digest at varying rates, you’re ensuring a constant flow of BCAA’s to your muscles for a longer period of time than whey alone.

Available in sizes from 1.8kg to 4.5 kg. Choose from flavors such as Vanilla, Cookies & Cream, Chocolate Peanut Butter, Triple Berry, and Banana Cream.

Bulk Supplements Whey Protein Isolate Powder

Review rating:
Bulk Supplements are well known for producing affordable, best selling nutritional supplements. But although their Whey Protein Isolate is certainly popular, we found the 1 kg bag carries a similar cost per serving as MusclePharm Combat and NOW Sports Whey Protein.

However, you’re also getting more protein than most of the supplements out there (27 g per serving), with less than 1 g of fat and carbs, because it’s isolate.

There’s no complicated ingredient blends, creatine, or caffeine, which makes it easier to control what you’re taking into your body. But if you’re looking for more of an all-in-one muscle builder, we would still recommend Nitro Tech.

Nitro Tech delivers more protein per serving (30 g), together with nearly 7 g of high quality BCAA’s, 3 g of creatine, and 5 g of glutamine and precursor. At the time of writing this guide, Nitro Tech was available for just a few cents more per serving compared to Bulk Supplements Whey Isolate.

Orgain Organix Protein Powder

Review rating:
As an organic protein powder, Orgain carries a slightly higher price tag than the rest of the supplements in our top 10. The level of protein is also slighty lower (21 g per serving), but this is still higher than their Organic Meal Powder and Organic Slim Powder (20 g).

Each of their dairy-based shakes contains USDA Organic or grass-fed whey and milk protein concentrates. They’re also gluten free, soy free, non-GMO, and every tub of protein powder is made in the USA.

Also available as plant based protein bars and organic ready-to-drink protein shakes.

As a company, Orgain is focussed on delivering high quality supplements ethically, winning Prevention’s Cleanest Packaged Food Awards in 2017.

NOW Sports Whey Protein Isolate

Review rating:
Whey Protein Isolate from NOW Sports features a similar macronutrient profile to Isopure Whey, with 25 g of protein, 1 g of carbs, and 0 g of fat per serving.

The amino profile delivers over 4.5 g of high quality BCAA’s, as part of a 28 g amino acid complex, complete with essential and non-essential aminos. This is slightly less than the 33 g you get with their Whey Protein Concentrate, or the 43 g supplied by NOW Foods Whey Protein.

However, the amino acid profile does vary according to flavor. Although the unflavored Whey Protein Isolate only delivers 28 g of aminos, the Toffee Caramel Fudge flavor has 34.5 g per serving. This includes over 5.7 g of BCAA’s.

TGS Nutrition Whey Protein

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1. Stimulates muscle growth

Studies have shown that there are two effective ways to increase muscle protein synthesis (MPS):

1. Resistance exercise at 20-40% of your one-repetition maximum for an exercise, performed to failure
2. Resistance exercise at 70-90% of your one repetition maximum for an exercise

In general, researchers have found that protein supplementation pre- and post-workout increases physical performance, lean body mass, strength, training session recovery, and muscle hypertrophy.

However, the level to which you experience these benefits varies depending on the type of protein and the timing of consumption. This is mainly due to the lucine content of protein, which can increase protein synthesis and muscle hypertrophy.

A review of past research, published in the Journal of the International Society of Sports Nutrition, reported that 3-4 g of leucine was needed for maximum protein synthesis. This was most effective when taken post-workout, together with whey protein and fast-acting carbohydrates to provide an insulin spike.

Boost strength and muscle gains

So we know that whey protein can help boost protein synthesis and increase lean muscle mass. But what about nutrient timing? Do you really need to take a whey protein shake post-workout, and are the same benefits observed across all age groups?

A study published in the European Journal of Clinical Nutrition involved 161 men and women, 65-91 years old, who participated in a 12-week resistance exercise program. This was designed to increase muscle mass and strength, with workouts three times a week.

Of the 161 participants, 83 received 20 g of whey protein post-workout, while the remaining 78 people consumed an isocaloric carbohydrate drink. At the end of the 12 weeks, researchers measured gains in lean body mass, quadricep strength, performance during a 6-minute walk, and a timed up-and-go test.

The results showed a significant increase from both groups, across all tests. As a result, they concluded that the whey protein drink was no more effective than an isocaloric carbohydrate drink for strength and muscle gain, as a form of post-workout nutrition.

Keeps muscles fuelled during and after exercise

Muscle gylcogen is the main source of fuel for both resistance and endurance training, but levels can quickly become depleted. This is why some athletes and scientists believe post-workout carbohydrates can boost recovery by increasing glycogen resynthesis.

But what happens when you combine a carbohydrate drink with protein? Are the results any more significant?

A study published in the Journal of Applied Physiology compared carbohydrate, protein, and carbohydrate-protein supplements to test their effects on muscle gylcogen storage post-workout.

On three occasions, nine male subjects cycled for 2 hours, then consumed 112 g carbohydrates (CHO), 40.7 g of protein (PRO), or a combination of the two (CHO-PRO).

The CHO and CHO-PRO groups produced a greater response than protein alone, with the fastest rate of muscle glycogen storage experienced by the CHO-PRO group.

Researchers concluded that a carbohydrate-protein supplement was optimal for replenishing muscle glycogen stores post-workout.

But 112 g carbs and 40.7 g protein won’t be right for everyone, so how much do you need?

A separate study suggests 1.2 g carbs per kilo of bodyweight, and agrees that adding protein to the drink will stimulate muscle tissue repair and adaptation. The research also recommends adding protein at a ratio of 4 to 1, carbohydrate to protein. So for someone weighing 100 kg, a post-workout recovery drink should contain around 120g carbs, and 30 g protein.

Helps stimulate fat loss/weight loss

A study by a Neuromuscular Research Center in Finland tested the individual and combined effects of whey protein and carbohydrates. This involved twelve weeks of resistance training, with participants split into three groups; 30 g of whey proteins, isocaloric carbohydrates, or protein and carbohydrates.

At the end of the study, there were no significant differences between groups in terms of muscle size or strength. However, the whey protein group did notice a greater reduction in abdominal fat compared to the carbohydrate groups.

Helps repair muscle post-workout

Muscle growth can only occur if muscle protein synthesis exceeds muscle protein breakdown. Resistance exercise improves muscle protein balance, but unless you’re consuming sufficient nutrients, the balance remains negative and your muscles will enter a catabolic state.

A report into the effects of whey protein on muscle protein synthesis (MPS) was released in 2016. This was co-authored by the Health and Exercises Sciences Research Group, Exercise Metabolism Research Group, GlaxoSmithKline, and School of Sport, Exercise and Rehabilitation Sciences.

Data from this report showed that ingestion of 40 g whey protein following whole-body resistance exercise stimulated a greater MPS response than consuming 20 g.