If you’re exploring the protein powder aisle for the first time — especially to hit those health and fitness goals — the hundreds of tubs and formulas lining grocery shelves can definitely be overwhelming.

Aside from being a quick and easy way to up your protein intake, some of the best protein powders can make a world of difference to your health.

RELATED: We asked experts if collagen supplements actually work — here’s the lowdown

“We all need to consume adequate protein,” Julie Garden-Robinson, PhD, RD, LRD, professor and food and nutrition specialist at North Dakota State University, told the New York Post. “Adequate protein helps us fight infection, provides energy, helps wounds heal and helps maintain or build our muscle mass.”

That said, it’s important to talk to your doctor to discuss protein powder options as well — aside from reading our expert-explained tips and suggestions.

“If you are already consuming enough dietary protein, supplementing with additional protein powder is likely frivolous,” Sidney Abou Sawan, PhD, MSc, CSCS, a postdoctoral fellow at McMaster University investigating muscle protein synthesis in response to plant-based protein blends, told The Post. “The amount of protein suggested to maximize muscle growth when lifting weights is about 1.6 g/kg/d.”

To kickstart your goals on a healthful high, we researched, fact-checked labels and asked experts to explain everything worth knowing about protein powders. Whether you want to build some muscle mass or counteract a nutrient deficiency, we pulled the best, lab-approved and highly-rated picks to choose from.

Ahead, find the scoop — pun totally intended — to all your burning questions about protein powders, as answered by a team of experts.

“Dietary protein is made up of amino acids which are ‘building blocks’ that are needed to support the maintenance of body proteins,” Dr. Abou Sawan said. “Protein powder is an easy way to consume protein — put a scoop in a shaker cup, add your choice of dilutant – shake and consume. However, not all dietary protein is made ‘equal.'”

What’s more, certain demographics may require additional protein. When talking with Dr. Garden-Robinson, she explained “some people need more protein, including those who may be recovering from surgery, illness, have serious burns or those who are not able to meet their needs due to loss of appetite.”

Often, older adults do not consume enough protein, she explained, and they could face loss of muscle mass as a result. So, in these cases, “supplemental protein as food or protein added to foods could be valuable.”

“The leucine content of protein is something to consider,” Dr. Abou Sawan said. “You can do this by seeing if the amino acid composition of your protein of interest is available.”

He notes around 2 grams of leucine per serving is thought to be sufficient to activate muscle protein synthesis. “Alternatively, consuming a protein blend (i.e. whey, casein, soy) has been shown to be as effective as consuming whey alone on stimulating muscle protein synthesis provided the leucine content is equivalent (i.e. about 15% greater consumption of the protein blend),” Dr. Abou Sawan said.

With a Grade A ranking on Labdoor, Optimum Nutrition’s Casein Protein Powder is, as Dr. Abou Sawan notes, “just as effective” as consuming whey protein. Plus, it contains 24 grams of protein and branched-chain amino acids (BCAA), which may contain leucine. Some reviewers have shared that the Casein works wonders on their digestive system.

“I wanted the Casein because I mostly take it at night before bed. This stuff tastes fine, and gets the job done like regular protein powder. In the past an unfortunate side effect of protein powders is that, they usually leave me gasy/bloated. I’ve heard if protein powder affects your bowels it’s because the protein isn’t absorbing properly. With this Casein powder, I don’t notice any of the bowel side effects,” one person shared.

Be sure to check with a professional if this supplement is right for you.

Protein Serving: 24 grams | Calories: 120 | Flavors: Chocolate Supreme, Chocolate Peanut Butter, Creamy Vanilla, Cookies and Cream

Though not yet lab-tested, Muscle Milk is one of the best protein powders for building muscle, per our experts. It contains all nine amino acids, including leucine, so you’re sure to attain the recommended intake of 2 grams per serving. Plus, it’s also available in a chocolate flavor.

Reviewers have pointed out that you’ll need four scoops to get just 32 grams of protein, and that comes with over 160 grams of carbs. While this is a good choice for those looking to bulk up, there may be better options for others trying to slim down.

Protein Serving: 32 grams | Calories: 650 | Flavors: Vanilla, Chocolate

Mix, match, and modify. Everyone’s nutritional needs are different, so why not create a customized protein powder. Simply answer a few questions and you’ll have a unique recipe tailored to your workout regimen, goals, dietary needs, and taste preferences. Choose from eight delicious flavor boosts — like strawberries and cream, cinnamon toast, and sea salt caramel.

“My package came and it was so easy to navigate. Made just for me and my special nutritional needs. The powder formula mixes so well! There is no chalky taste and I love that I can mix up the flavors,” one happy reviewer shared.

Protein Serving: Up to 26 grams | Calories: Depends on mix | Flavors: Madagascar Vanilla, Rich Chocolate, Chocolate Peanut Butter, Cinnamon Toast, Sea Salt Caramel, more

“Whey protein is considered the ‘gold standard’ to maintain body proteins (muscle, skin,
bone),” Dr. Abou Sawan said. “When isolated from milk, whey protein contains all nine essential amino acids (which, as mentioned, are the ‘building blocks’ that are needed to support the maintenance of body proteins).”

Whey protein is also rapidly digested and absorbed allowing more amino acid ‘building blocks’ to be incorporated and synthesized into new muscle, she adds.

For all things whey protein-related, Dr. Abou Sawan has critical expertise on the subject, especially after publishing his 2017 double-blind crossover study on how whey protein supplementation enhances whole-body protein metabolism and performance recovery after resistance exercise.

As far as whey protein powders, BioTrust’s Grass-fed formula is hard to beat. Each serving is only 100 calories and still provides 20 grams of protein — plus zero grams of sugar. This is a great equation for kickstarting your metabolism and building muscle while managing weight. It’s also completely junk-free, meaning there’s no soy, hormones, or antibiotics involved. For someone looking for a pure recipe that packs in the protein, we suggest you try BioTrust.

Reviewers agree this powder mixes well and is easier on the stomach than many other whey varieties. “Best Protein powder I have tried,” one customer exclaimed. “This is the only Protein powder I use now. It has excellent flavor, can’t even taste that it is low carb, keeps me feeling satisfied, and mixes perfect. Highly recommend!”

Protein Serving: 20 grams | Calories: 100 | Flavors: Chocolate, Vanilla, Salted Carmel, Strawberry Bannan, Cafe Mocha, more

This whey protein powder received an “A” score on Labdoor, meaning the contents found within its nutrition label are ranked exceedingly accurately. It’s also gluten-free and vegetarian. Reviewers recommend trying the unflavored option for those who aren’t a fan of overly-sweet powders.

“I was tired of the too-sweet protein powders so this unflavoured one is a blessing. It can be mixed with anything, even coffee since is unflavoured. Great way to get that protein intake!” one satisfied customer exclaimed.

Protein Serving: 22 grams | Calories: 130 | Flavors: Vanilla, Salted Carmel, Cookies and Cream, Chocolate, Cinnamon Cereal, more

Though this specific formulation hasn’t been tested by Labdoor quite yet, the brand holds an “A” rank and is a No. 1 bestseller on Amazon. Plus, it does the job of upping your intake. For those looking for a high-rated blend, consider Optimum.

“Optimum Nutrition is a brand I trust, and knowing that I’m getting a blend of whey protein isolates, concentrates, and peptides adds to the confidence in my choice,” one shopper wrote. “It’s convenient to store and fits well into my daily routine. Plus, the packaging is sturdy and resealable, keeping the powder fresh and free from clumps. While it might be a bit pricier than some other options, the taste and quality are worth the investment.”

Protein Serving: 24 grams | Calories: 120 | Flavors: Double Rich Chocolate, Vanilla Ice Cream

This whey protein powder also received an “A” score on Labdoor, it’s keto-friendly, low-carb, and low-calorie, which is especially fitting for those who are watching their macros. Reviewers say this protein powder doesn’t just taste good but smells good too.

“I’m totally hooked. It’s amazing!” one shopper shared. “And free of hormones and from grass-fed cows. Clean ingredients. No dangerous Sucralose! They found a loyal customer for life. As soon as you open it, you get a whiff of deliciousness. Smells and tastes like a treat. I can’t say enough about this protein!!”

Protein Serving: 21.5 grams | Calories: 89 | Flavors: Vanilla, Cappucino, Mocha, Pumpkin Spice, Strawberry Cheesecake

“Look for the amount of protein in the portion (or scoop) described on the nutrition facts label,” Dr. Garden-Robinson recommends. “Eating protein, in general, can help you feel full.” Be sure the product has no or low added sugar, too, she adds.

Remember that protein has calories and when consumed in excess of your needs, you could actually gain weight, per Dr. Garden-Robinson.

“Intuitively, if you are consuming a high-protein diet, you will be consuming
more leucine, all of which will provide ample amounts of essential amino acids to retain lean body mass,” Dr. Abou Sawan adds.

As a great lean protein, MuscleTech’s powder only contains 2 grams of sugar, which is ideal for losing weight, per our experts. And, it’s available in chocolate fudge brownie and French vanilla swirl flavors.

Reviewers note that this powder may be priced a bit higher than others, but at just one scoop per serving, it should last for a longer time. Many shared that they lost weight and grew muscle tone quite rapidly, and a little goes a long way.

Protein Serving: 30 grams | Calories: 120 | Flavors: Chocolate Fudge Brownie, French Vanilla Swirl

“With a medical condition such as diabetes, consult with your healthcare provider before
changing your diet,” Dr. Garden-Robinson said. “Remember that some protein powders are sweetened, so the sugar or other sweetener could raise your blood sugar. Others are high in fats that are not heart-healthy.”

Dr. Abou Sawan assures that protein powders “are generally very low in carbohydrates and would minimize rises in blood glucose.” Though, be sure to speak with your doctor before protein supplementation if you’re diabetic.

What’s great about Garden of Life’s protein powder is that it contains no sugar and no stevia — a solid option for diabetics while still containing 22 grams of protein.

Editor’s Note: Another great stevia-free option, this raw plant formula veers on the earthier side on the taste scale. If you like your smoothies and shakes less sweet and more neutral, try Garden of Life. My favorite part of their recipe; it’s packed with probiotics — very helpful for digestion. 

Protein Serving: 22 grams | Calories: 120 | Flavors: Unflavored, Vanilla Chai

Dr. Garden-Robinson outlines a cheat sheet of what to look for on a protein powder nutrition label:

From wheat to rice to pea to pumpkin protein, many plant-based protein powders are available.

Interestingly, Dr. Garden-Robinson recommends reading the nutrition label and the ingredient statement. “Remember that vegetable-based protein powders may not provide the full complement of essential amino acids unless they are blends of complementary proteins,” she adds.

According to Dr. Garden-Robinson, look for a blend of plant-based ingredients listed on the label. Some plant protein sources are naturally higher in micronutrients such as vitamins and minerals.

Some may think that it’s difficult to support muscle growth on a plant-based diet. However, as Dr. Abou Sawan shared, it’s more about getting the nine essential amino acids which are the building blocks to muscle growth.

Ka’Chava has 25 grams — yes, 25 grams! — of protein per two-scoop serving, all coming from a blend of pea protein, brown rice, sacha inchi, quinoa, and amaranth. This plant-based protein combination not only gives the necessary amino acids for muscle gains but also provides lots of nutrition! The vegan-friendly protein powder has filling fiber, a host of B vitamins, veggies, and adaptogens like organic maca root and cordyceps mushroom mycelia. If that wasn’t enough, it also has pre and probiotics to aid gut health. Best of all, it’s delicious and has more than 67,000 reviews! Try in the flavors vanilla, chocolate, coconut acai, matcha, or chai.

Protein Serving: 25 grams | Calories: 240 | Flavors: Chocolate, Vanilla, Matcha, Chai, more

As a plant-based protein free of dairy, soy, and stevia, this chocolate-flavored protein contains all essential amino acids, too, so you can restore your muscles post-workout. Not to mention, this brand boasts a clean ingredient profile while being an impressive source of iron.

Editor’s Note: One of my all-time favorite protein powders, Aloha is truly as tasty as they come. I try to avoid artificial sweeteners, and since this one is stevia-free I gave it a shot. The coconut sugar makes a huge difference. It’s sweet, without being overpowering and also happens to be stocked with the ingredients that I was looking for (like pumpkin seed protein, hemp seed protein, and MCT oil from coconut). I don’t have any complaints about this powder, except that I can never seem to stock up on enough of it.

Protein Serving: 18 grams | Calories: 130 | Flavors: Chocolate, Vanilla

Orgain’s Organic Plant-Based Protein Powder is a No. 1 bestseller on Amazon and, since it contains no sugar, it’s also a great option for diabetics and those looking to lose weight.

Editor’s Note: “For someone such as myself who isn’t a huge fan of whey protein powders, this plant-based line is truly heaven-sent. It may not the best chocolate milkshake you’ve had in your life, but it’s mildly sweet, there’s a pleasant aftertaste, and it works well to mask stronger tastes in smoothies with fruits and veggies. I’ve also found Orgain to be much easier on my stomach than some other brands. I never feel overly full or heavy. As some people in the reviews section have pointed out, this powder does require a bit more effort to blend well and dissolve into smoothies. For those who are texture-phobic, this may be an issue, but I personally have never had a problem with it. Mixing it with yogurt has always given it a more creamy texture.”

Protein Serving: 21 grams | Calories: 130 | Flavors: Strawberries and Cream, Pumpkin Spice, Horchata, Birthday Cake, more

Enjoy 25 grams of protein per serving, with this non-GMO, vegan, gluten-free recipe. You may be wondering what’s left in Vega, given that it’s such a clean option. That would be pea-protein, which aids in digestion, keeps you fuller longer, and adds some fiber and iron to your diet, per Healthline.

Editor’s Note: “It’s hard to believe there is zero sugar in Vega’s Original Protein Powder. Their pea-based formula still delivers ample protein and fuels me up for a pre-workout. I think that 25 grams of protein is the sweet spot for me, and I’ve never experienced any negative side effects while taking this formula. I will say that it is a bit less filling than other protein powders, so I wouldn’t count on replacing a meal with it.”

Protein Serving: 25 grams | Calories: 180 | Flavors: Vanilla, Creamy Chocolate, Rasberry Blackberry, Chocolate

Containing all nine essential amino acids, this vegan protein powder is especially great for those who are looking to build muscle, thanks to its leucine content from those EAAs — according to our experts. Some reviewers also noted that the vegan recipe and key ingredients can help reduce inflammation.

“I chose the Vega Sport over some of the other Vega options because I have arthritis in my hip and the Vega Sport contains a number of ingredients that help with inflammation (turmeric and tart cherry are two of these) and the lack of animal proteins is beneficial too since I’m just not ready to go full vegetarian in my daily life but I am trying to limit things that can trigger my inflammation when I can,” one customer explained.

Protein Serving: 30 grams | Calories: 170 | Flavors: Vanilla, Berry, Peanut Butter, Mocha, more

While this may not be your traditional protein powder, Collagen Peptides still provide an array of nutrients that have been shown to help build stronger bones, joints, hair, skin, and nails, according to Healthline. Collagen peptides are found in commonly eaten proteins, but Bulletproof’s recipe condenses them into a powder so you can ensure you’re getting an ample supply.

Editor’s Note: “It didn’t take me long to discover collagen powder — it seems to be the new gym-influencer-approved health hack. I use it in my coffee every morning, and can hardly tell it’s there (it dissolves like a dream). In addition to some of the physical benefits that collagen brings, I’ve noticed my focus, mood, and energy levels improve over time. I highly recommend using this in addition to a protein powder, if not letting it stand alone.”

Protein Serving: 20 grams (collagen) | Calories: 140 | Flavors: Vanilla, Chocolate, Unflavored

“Protein powders are a ‘supplement’ and not a ‘food,’ so there isn’t a specific nutritional
recommendation to consume the protein powders,” Dr. Garden-Robinson explains. “If you can’t meet your nutrition needs due to some underlying conditions, protein powders
could help meet the goals.”

When selecting a protein supplement, she recommends referring to the Recommended Daily Amount (RDA) on the label and following those recommendations. “Consuming extra calories through protein can promote weight gain,” she adds.

“The usual recommendation is 0.8 grams per kilogram body weight (one kilogram is 2.2
pounds.),” Dr. Garden-Robinson said. “According to some nutrition experts, people over age 50 often need close to double the RDA (1.5 grams per kilogram body weight) to avoid muscle loss.”

But, there isn’t a hard science to this. “If you want to lose or gain weight, you would adjust your calorie intake accordingly. That’s where working with a professional is especially valuable.”

“A common edict in the exercise field is to consume protein immediately after an exercise bout to facilitate muscular repair and remodeling, in hopes to enhance post-exercise strength-and hypertrophy-gains,” Dr. Abou Sawan said. “However, this edict is not supported by scientific evidence as consuming protein in and around the post-exercise period has not been shown to appreciably increase muscle mass.”

So, he classified this as “good news” because your workout wasn’t a waste if you didn’t consume protein immediately after your workout.

But, a good rule of thumb to follow, per Dr. Garden-Robinson, is, when in doubt, consume protein powder within an hour after working out. “That’s when your muscles are recovering from working out,” she said.

It’s important to note that protein powder isn’t regulated by the FDA, though third-party companies often test the viability of certain protein powders to determine the accuracy of the labels.

Some of these firms include Labdoor and Clean Label Project, both of which we referenced for this article.

Below, find backgrounds on our two experts and their strong resume on protein:

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