The Best Whey Protein Powders, According to a Dietitian

Is Whey Protein Powder Beneficial?

We recommend turning to whole food sources of protein as a first means of obtaining protein. Good sources of protein include meat, poultry, fish, eggs, greek yogurt, legumes, tofu, and tempeh. 

However, if you are not able to meet your protein needs from food alone and do not have a milk allergy, a whey protein powder may come in handy. Since whey protein powders are typically low in carbohydrates and carbohydrates are important for exercise, mix your whey protein into a smoothie with carbohydrate-containing ingredients like milk, bananas, and flavored yogurt. You can also pair your protein shake with a carbohydrate-rich snack, such as yogurt with fruit and granola or a sandwich for a more complete meal and to fully recover from exercise.

Those who may benefit from whey protein powder include:

• People who are active and short on time: If you are active and do not have time to fully recover with whole food sources or if you're an athlete with two events or workouts per day, a whey protein powder may help you reach your protein needs. Whey is particularly high in leucine, an amino acid that is critical for building muscle. However, casein, another protein found in milk, digests more slowly and may help prevent muscle breakdown. Consuming the two together, such as by drinking milk, may be more beneficial than whey protein alone.
• Those who experience digestive upset from other protein sources: Some people experience stomach upset from protein powders, due to reasons such as lactose intolerance, sensitivity to dairy, or from added fiber or sugar alcohols. Whey protein comes in various forms, one of which is whey isolate. Whey protein isolates are lower in fat, lactose, and cholesterol, which may allow for quick and easy digestion.
• Older adults: Aging is often associated with progressive loss of muscle mass and strength, which can increase risk of falls. Whey protein supplementation, when paired with resistance exercise, may increase muscle mass and prevent muscle breakdown among older adults.
• Weight maintenance: Whey protein may help with muscle and weight maintenance among those who have trouble maintaining a high-enough weight, such as older adults or those with cancer.

Who Might Not Benefit from Whey Protein Powder

If you consume a balanced diet that includes a variety of protein from whole food sources, you likely do not need to use a whey protein powder. Consuming protein beyond your needs will not result in further muscle gains, especially if you are not pairing it with exercise.

The following groups might not benefit from whey protein powder:

• Those with a milk allergy or sensitivity: You should avoid whey protein powder if you have a milk allergy and instead consider vegan protein powders. While whey is lower in lactose than dairy sources such as milk or yogurt, it does contain some lactose. If you are lactose intolerant, you may be able to use a whey protein isolate which is extremely low in lactose.
• Those with kidney disease: If you have kidney disease, you should consult with a healthcare provider before using a whey protein supplement.
• Those taking certain medications: Whey protein powders may delay the effects of certain drugs, including Levodopa, Albenza, Fosamex, and certain antibiotics. If you are taking medications, consult with a healthcare provider before using whey protein.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab. 

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

To come up with this list, we also consulted Peter Pace, MS RD CSCS CPT.

What to Look for in a Whey Protein

Third-Party Testing

Supplements that are third-party tested are sent to a lab, where they are tested to ensure that they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

• Third-party testing does not test to see whether a product is effective or safe for everyone, and it does not ensure that the supplement will not interact with other supplements or medications.
• Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
• The third-party certifications we trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
• Sometimes products tested by these three companies are more expensive in an effort to offset the cost they pay for certification.
• Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of manufacturers and calling them and their testing lab to determine their protocols and decide whether you feel comfortable consuming the supplements.

If you are an athlete engaging in competitive sports, you may prioritize choosing a protein powder that has been third-party tested. While risk is low, protein powders may be contaminated with heavy metals, although that is typically less of a concern with milk-based proteins, such as whey, especially whey isolates. This is possibly due to the processing.

Form

Whey protein powders usually contain whey in three forms, depending on how they have been processed:

Whey concentrate: Whey concentrate contains at least 25% protein, with common amounts being 35%, 55%, and 80% protein. Whey concentrate is slightly higher in fat and lactose.

Whey isolate: Whey isolate is around 90% protein and contains less lactose and fat. Individuals who are lactose intolerant can often safely use whey isolates. However, this is often the more expensive form. 

Whey hydrolysate: Whey hydrolysate is whey that has been broken down, so it is easily digested and rapidly absorbed. Non-broken-down whey is already quickly absorbed, so the difference is likely small. This form is also typically more expensive.

The various forms of whey have similar effects on the body, so it is important to consider factors such as lactose intolerance, taste, or price when deciding which may be best for you. When it comes to protein, your total daily intake will be more important than a few grams of difference here or there in your whey supplement.

Ingredients and Potential Interactions

It is essential to read the ingredients list and the nutrition facts panel of a supplement carefully to know which ingredients (and how much of each one) are included, relative to the recommended daily value of each one. Please take the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Whey protein powders differ in their ingredients. Many protein powders contain non-nutritive sweeteners, such as stevia or monk fruit, and some may contain added sugar, vitamins, minerals, herbs, or caffeine. It is important to review nutrition labels to see whether a protein powder contains added ingredients you do not want.

You should not use whey protein if you are taking the medications Albenza, Fosamex, or Levodopa. Whey protein may decrease the amount of medication the body absorbs, lowering its effect. It can also decrease the efficacy of certain antibiotics and bisphosphonates. If you are using medications, you should consult with a healthcare provider before using a whey protein powder.

Whey Protein Dosage

Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.

The Academy of Nutrition and Dietetics and the American College of Sports Medicine recommends that active individuals consume 1.2 to 2.0 grams of protein per kilogram of bodyweight (0.5-0.9 g/lb). Daily protein intake should be spread throughout the day, with the consumption of 20 to 40 grams of protein about every three to four hours, along with adequate carbohydrate and overall calorie consumption.

While there are no official recommendations for whey protein powder dosage, it is typically taken in doses of around 20 to 30 grams, which is similar to the amount of protein found in three to four ounces of meat, poultry, or fish. You should follow the directions provided on your protein powder of choice to determine proper dosage.

How Much Is Too Much?

High doses of whey protein can lead to side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headaches. Consuming protein beyond your needs will not result in extra muscle gain.

If you are allergic to milk or have a lactose intolerance, you may want to avoid whey protein powders, although some people with lactose intolerance do well with whey isolate. While rare, allergic reactions to whey protein supplements have also occurred in a few individuals who did not have an allergy to milk.

Why Trust Verywell Fit

Tamar Kane, MS, RD is a registered dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.

Tamar has a master's degree in nutrition and exercise physiology from teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and well-being.