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WALK THROUGH THE aisles of any supplement store, and you'll see a wide variety of different protein types. From organic, hemp-based, and pea protein, to powders with creatine and even some that taste like breakfast cereals—it's hard to know which ones are worth giving a try. But among this sea of protein powders, there is one category that really matters when it comes to building muscle. If you're looking to gain lean mass, support muscle recovery pathways, and bring your nutrition up-to-speed with all your hard work in the gym, whey protein powder is the way to go.
Read more: How Men's Health Thoroughly Tests and Reviews Nutrition Products
Whey is one of the two proteins naturally occurring in milk (the other being casein). However, once it undergoes isolation and extraction, it contains minimal lactose, making it easily digestible for most people. But what makes whey protein powder so superior, you ask? Hint: It's not just because the best whey protein powders taste good, are widely available at grocery and drug stores, and go down relatively easy. It's because science backs whey protein for building muscle. Research suggests that consuming whey protein powder in conjunction with a resistance training program can help you maintain lean body mass and promote strength.
The best whey protein powders deliver a wide range of amino acids, which are commonly referred to as the essential building blocks for life. Sounds important, right? Well, it is. When we eat protein, what we're left with is amino acids (among other by-products). They're used to break down other things we eat, grow, repair tissue (build muscle!), and many other essential bodily processes.
There are a total of 20 amino acids, 9 of which are essential, meaning the body cannot produce them adequately on its own and must get them from food. Whey protein is known as a 'complete protein' because it contains all essential amino acids, unlike plant-based protein sources (such as pea or hemp proteins), according to Marie Spano, RD, a sports nutritionist for the MLB. One amino acid is especially important for gains; Leucine is needed to 'turn on' muscle building at a cellular level, according to Mike Roussell, Ph.D., author of The Metashred Diet.
That's not to say plant-based proteins can't be a good option, particularly if you're vegan or, shall we say, *sensitive* to dairy products. Pea protein is a decent pick, as it's the only plant-protein that can provide all essential amino acids on its own (as in, without being combined with another plant-based protein).
So if you're looking for the best whey protein powder to try in 2024, we got you. Read on for 14 top-tier picks, according to our shake-guzzling editors here at Men's Health.
Best Value Whey Protein Powder
Optimum Nutrition Gold Standard 100% Whey Protein Powder
Pros
- Well-balanced nutritional profile
- Contains BCAAs to support muscle recovery
- Informed Choice certified
Cons
- Contains soy, which may not be suitable for those with food sensitivities
Why We Like it
Think of this whey protein as a reliable and budget-friendly choice—no frills, just solid performance. What's great about it is that it skips added sugars, though it does include two artificial sweeteners, sucralose and acesulfame potassium.
They call it "Gold Standard Whey," and it lives up to the name. It's straightforward, offering whey protein and digestive enzymes, making it a pocket-friendly option for those who want a no-nonsense whey protein supplement, as pointed out by Roussell.
One scoop packs 120 calories and 25 grams of protein, plus it's Informed Choice certified. If you're hitting the gym hard, you'll appreciate the over 2 grams of leucine per scoop–a crucial amino acid that's like a boost button for muscle growth and repair. The protein blend includes whey isolate, concentrate, and hydrolysate, with the majority coming from whey isolate.
We've tried a few flavors, and hands down, the Double Rich Chocolate flavor takes the cake. It's got an authentic chocolate taste without any artificial weird smell or lingering aftertaste.
Potential Drawbacks
One small downside is that it can run a bit thin when mixed with water. For a creamier and more satisfying experience, consider blending it with your milk of choice, or even adding a banana into the blender. It also contains artificial sweeteners, which some individuals may opt to steer clear of.
Read more: Best Creatine Supplements
Protein source | Whey protein isolate and whey protein concentrate |
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Flavors | 12 |
Price per serving | $1.72 |
Number of servings | 77 |
Nutritional profile (per serving) | 24g protein, 1.5g fat, 3g carbohydrate, 120 calories |
Pros
- Dissolves easily
- NSF Certified
- Tastes great
- Contains less sugar than comparable sweetened options
Cons
- Pricey
Why We Like it
This Whey Protein Isolate is simple and straightforward, and formulated with natural flavors and plant-derived sweeteners to taste great. Our editors have come back to the vanilla flavor time and time again for its thick, milkshake flavor and easy-to-blend quality. Yes, it's sweetened, but less so than many comparable products, as the brand utilizes a blend of cane sugar and stevia for a lower sugar content (just one gram of added sugar per serving). We love that it avoids artificial sweeteners or sugar alcohols, which can trigger stomach discomfort in some individuals.
Thorne Chocolate Whey Protein Isolate boasts a robust 21 grams of protein sourced solely from whey isolate, making it an excellent choice for individuals with lactose intolerance due to its enhanced absorbability and digestibility.
The texture, on the other hand, impressed us with its velvety and thick consistency when blended solely with water. If you prefer a powder with more substantial body, this is a great option.
We also love that, like all of Thorne's products, this powder is subjected to four rounds of testing (most competitors only test once or twice) and is NSF certified.
Potential Drawbacks
Worth mentioning is the aftertaste, which may not be to everyone's liking. This product contains stevia, which is to blame for the aftertaste, and can be a point of contention for some consumers.
Read more: Best Multivitamins for Men
Protein source | Whey protein isolate |
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Flavors | 2 |
Price per serving | $1.93 |
Number of servings | 30 |
Nutritional profile (per serving) | 21g protein, 0.5g fat, 3g carbohydrate, 100 calories |
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Pros
- Contains zero sugar
- Free of additives
- Smooth texture
- ACTUALLY flavorless
- Informed Choice certified
- High protein per serving
Cons
- Not a great choice for mixing with water alone
Why We Like it
Minimalist? The unflavored Naked whey protein powder strips everything out but the whey itself—no additives or sweeteners here. Surprising to some, we actually found it pretty undetectable when blended into shakes and smoothies. It doesn't have an aftertaste or a gritty texture, but we do recommend against mixing it with just water alone as it's just, err, bland.
The whey isolate in this powder hails from grass-fed, hormone-free cows and boasts certification by the third-party testing company Informed Choice. It packs a protein punch of 25 grams per scoop for 120 calories. Simplicity is the name of the game here.
But don't let its no-frills attitude fool you; this one left a mark in our tests. Our favorite trick? Tossing it into a fruity smoothie to jazz up the flavor profile (since it really is flavorless), in which the powder is rendered undetectable. The powder played the ultimate disappearing act—completely incognito.
Whether you're mixing it with water or milk in your trusty shaker bottle, this powder plays nice.
Potential Drawbacks
The consistency is smooth, although a smidge of sediment may hang out at the bottle's bottom. If you’re someone who prefers a protein powder that can be knocked back on-the-go after mixing with water alone, the unflavored option might not be for you. This powder is also available in vanilla, strawberry, and chocolate varieties, which are sweetened with coconut sugar, a low-glycemic sweetener.
Read more: Best Protein Bars
Protein source | Whey protein concentrate |
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Flavors | 5 |
Price per serving | $1.60 |
Number of servings | 76 |
Nutritional profile (per serving) | 25g protein, 2g fat, 3g carbohydrate, 120 calories |
Best Whey Protein Powder with MCT Oil
Gnarly Nutrition Whey Protein
Pros
- Grass-fed
- Contains prebiotics, probiotics, and digestive enzymes
- rBGH hormone free
- Enjoyable smooth flavor
- NSF Certified
Cons
- Expensive
- Only 2 flavors available
- Contains tree nuts (coconut)
Why We Like It
This grass-fed whey concentrate delivers on both nutrition and flavor. Like some of our editors, you may even find yourself wanting to drink it on a rest day.
One two-scoop serving brings a hefty 25 grams of protein sourced from grass-fed cows via whey protein concentrate. We love that this formula takes nutrition a step further with the inclusion of prebiotics, probiotics, trace minerals and digestive enzymes, which help to improve protein absorption and assimilation.
Our panel of testers gave a nod of approval to the subtle chocolate flavor, evoking memories of creamy chocolate milk. After a good shake with water, the texture turned smooth, without the overwhelming sweetness or artificial notes. However, those with a sharp palate might catch a faint hint of stevia, but it's subtle. The overall silky sensation almost makes you forget it comes from a powder, although a hint of chalkiness can occasionally sneak in towards the bottom of the cup.
Now, it's true that this pick does come with a heftier price tag, clocking in at over $3 per serving. However, the top-notch dairy sourcing, flavor profile, and the presence of NSF for Sport certifications help to justify the investment for those with a flexible budget.
Potential Drawbacks
While it may be the priciest option on our list, at just over $3 per serving, Gnarly Whey does introduce the non-caloric sweetener stevia, which some may prefer to avoid. It's worth noting that it also contains digestive enzymes along with MCT oil, which may not be necessary for everyone.
Read more: Best Muscle-Building Supplements
Protein source | Whey protein concentrate |
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Flavors | 2 |
Price per serving | $3.12 |
Number of servings | 20 |
Nutritional profile (per serving) | 25g protein, 4g fat, 12g carbohydrate, 160 calories |
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Pros
- High protein per serving
- Great price
- NSF Certified for Sport
Cons
- Only two flavors available
- Contains soy
Why We Like it
This protein powder truly shines for individuals who maintain a tight budget when it comes to supplements, thanks to its price per serving of just 70 cents. Despite how affordable it is, no corners are cut on its nutritional profile or safety.
This formula is NSF Certified for Sport and offers a solid 25 grams of protein per serving. Offering a combination of concentrate and isolate, one scoop per shake can help stretch your dollar without compromising on quality.
We love that it comes from tried and true Muscle Milk, but with its new and improved formula that’s lower in calories and fat than previous iterations. Keep in mind, this powder is sweetened with sucralose, a sugar alcohol with a lower glycemic index than cane sugar.
Potential Drawbacks
It is sweetened with sucralose, a sugar alcohol which has been known to cause. upset stomach in a small portion of the population. So be aware if you know sugar alcohols don't sit well with you.
Read more: Best Protein Powders for Weight Loss
Protein source | Whey protein isolate and whey protein concentrate |
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Flavors | 2 |
Price per serving | $0.70 |
Number of servings | 66 |
Nutritional profile (per serving) | 25g protein, 2g fat, 3g carbohydrate, 130 calories |
Pros
- Contains casein
- Tastes great
- Informed Choice certified
- High protein per serving
Cons
- Sweetened
Why We Like it
Get the best of both worlds in this whey protein powder: A blend of fast-acting whey protein fuel muscle recovery and growth, and slow-digesting casein quells post-gym hunger pangs. We love that this jug carries an Informed Choice seal and that a single-scoop serving has 25 grams of protein for 130 calories.
The chocolate milk flavor impressed us with a rich, silky consistency that was considerably thicker than most chocolate whey powders we've tested. Less like milk, more like milkshake.
One hefty tub contains more than 50 servings, so it's a great choice for those who frequently consume protein shakes.
Potential Drawbacks
Keep in mind that this is another formula that is sweetened with sugar alcohols, which can cause upset stomach for some people.
Read more: Best Ashwagandha Supplements
Protein source | Whey protein isolate, whey protein concentrate, and whey protein hydrolysate |
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Flavors | 2 |
Price per serving | $1.12 |
Number of servings | 54 |
Nutritional profile (per serving) | 25g protein, 1.5g fat, 6g carbohydrate, 140 calories |
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Pros
- Grass-fed
- Low in sugar
- NSF Certified
- Tastes amazing
Cons
- Lower protein per serving than some comparable options
Why We Like it
Derived from New Zealand grass-fed cows, Onnit Grass-Fed Whey Protein gives you the whole amino acid package. Onnit is all about that clean sourcing, meaning you won't find any hormones or antibiotics lurking in this protein. It also carries the heralded Informed Choice seal, which means that what's advertised on the label is exactly what's inside the jug.
We love that one serving is just a single scoop, meaning it mixes easier than some powders that require multiple scoops per serving. However, it contains 20 grams of protein per serving, which is slightly less than the 25 grams most comparable powders deliver. Besides the protein, this stuff comes armed with a bunch of probiotics, possibly giving your immune system and digestion a little boost in the short term. There's also a digestive enzyme blend featuring protease and papain that can aid digestion.
Let's talk flavor. We’re chocolate lovers over here–it’s true–but the Mexican Chocolate one is a standout among the chocolate protein powders crew. It's got a unique richness when you mix it with dairy or non-dairy milk, and it dissolves like a champ.
Potential Drawbacks
This is a reliable pick for grass-fed protein, but you can find more budget-friendly options out there. It's also sweetened with low glycemic index ingredients like monkfruit and stevia, which some may dislike the taste and aftertaste of.
Read more: Best-Tasting Protein Powders
Protein source | Whey protein isolate |
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Flavors | 2 |
Price per serving | $1.99 |
Number of servings | 30 |
Nutritional profile (per serving) | 20g protein, 2g fat, 5g carbohydrate, 110 calories |
Pros
- NSF Certified
- Undetectable in nearly any mixture
- Works well in baked goods
- Straightforward, minimal ingredients
Cons
- Expensive
- Limited servings per container
Why We Like it
Powders that are NSF certified are a particularly good choice for competitive athletes because the label ensures that the product is free of banned substances. This option from Klean is one of our favorites.
One scoop from this bag carries 20 grams of protein and 2.75 grams of leucine, an amino acid that assists with muscle recovery. Look closely and you'll notice that, unlike many whey powders out there (and on this list), even the flavored varieties contain no artificial sweeteners. However, that also means it carries a slightly higher carb/calorie value than artificially-sweetened options.
Our editors love this unflavored version for an extra protein boost without the added sugar or cals. It mixes seamlessly in smoothies and contains zero fat, only 1 gram of carbs, and 85 calories per serving, making it one of the leanest whey powders we've tested.
Potential Drawbacks
If you opt for the unflavored option, know that it requires a bit more effort to prepare than a flavored protein powder (i.e. blending with additional ingredients rather than just shaking with milk or water).
Individuals who want to minimize their sugar intake due to dietary restrictions, health concerns, or personal preferences may want to skip the flavored varieties of this powder, as it’s sweetened using natural sugars instead of artificial sweeteners
Read more: Best Vegan Protein Powders
Protein source | Whey protein isolate |
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Flavors | 3 |
Price per serving | $2.87 |
Number of servings | 20 |
Nutritional profile (per serving) | 20g protein, 0g fat, 1g carbohydrate, 85 calories |
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Pros
- Great nutritional profile
- Hydrolyzed protein is easily digested
- Unbeatable variety of flavors
Cons
- Limited servings per container
- High price per serving
Why We Like it
"Dymatize ISO100 is literally the only protein I use, because its nutritional profile is great," says Ebenezer Samuel, C.S.C.S., MH Fitness Director.
We appreciate the use of a combination of whey protein isolate and hydrolyzed whey protein isolate in Dymatize ISO100 whey protein powder, delivering a substantial 25 grams of whey protein isolate, supplemented with pre-hydrolyzed protein for improved absorption. The filtration process applied to whey isolate effectively eliminates a considerable amount of lactose, the milk sugar, resulting in a higher protein content and making it more easily digested even for those with lactose intolerance.
As Samuel alluded to, this product is noted for its low-fat and low-carb content, making it suitable for those aiming to maintain a lean diet. Additionally, it contains 5.5 grams of BCAAs and 4.4 grams of glutamine, promoting enhanced muscle growth and quicker recovery. This protein powder also carries the Informed Choice certification, providing athletes with confidence in its quality.
We go back to the chocolate peanut butter cup flavor time and time again for its Reese's peanut butter cup-reminiscent flavor. The taste strikes a balance between sweetness and subtlety, delivering an enjoyable and not-to-sweet yet not watered-down taste even when mixed solely with water. Its creamy and smooth texture is also one of the best, leaving minimal protein residue and virtually no aftertaste. This powder also integrates seamlessly into various foods like oatmeal or pancakes (my personal favorite), offering a ton of versatility.
If chocolate peanut butter isn’t your thing, the range of 11 flavors, including funky ones like cereal and coffee, adds to its appeal.
Potential Drawbacks
While hydrolyzed protein, as found in Dymatize ISO 100, is more easily digested by the body, there's limited evidence supporting claims of faster muscle and protein synthesis compared to intact proteins.
It's also worth noting that the sweetening agent used in this product is sucralose, an artificial sweetener appreciated for its low-calorie attributes but not universally preferred by all individuals.
Protein source | Hydrolyzed whey protein isolate and whey protein isolate |
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Flavors | 11 |
Price per serving | $1.99 |
Number of servings | 20 |
Nutritional profile (per serving) | 25g protein, 1g fat, 2g carbohydrate, 120 calories |
Pros
- Contains tart cherry to support recovery
- Tastes like vanilla bean ice cream
- Mixes easily
Cons
- High price per serving
Why We Like it
Ladder Protein Powder caught our attention for more than one reason. First off, the vanilla flavor boasts an aroma that's bound to make you dream of vanilla ice cream. Imagine opening the container and being greeted by a huge whiff of vanilla bean–that's the kind of flavor we're talking about.
And when you mix it with just water, it's like diving headfirst into a glass of vanilla milk. The NSF Certified powder dissolves smoothly in a shaker bottle with cold water, taking only a few seconds to fully dissolve without clumps. This powder shines when it comes to taste, but we must admit, the stevia-induced aftertaste isn't our favorite.
Each serving pumps you up with 26 grams of protein sourced from whey isolate, plus a bonus of 480 milligrams of tart cherry to give your muscles a hand in the recovery department. A small study showed that 500 milligrams of tart cherry juice daily for a week after some intense resistance training helped reduce markers of oxidative stress and muscle damage. Pretty cool, right?
Potential Drawbacks
At about $2 per serving, this powder comes with a heftier price tag compared to other brands. And last but not least, there's that stevia presence, which, let's be honest, can be a deal-breaker for some taste buds. So, if you're not a fan of an artificial sweetener that sticks around, you might want to take note.
Protein source | Whey protein isolate |
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Flavors | 2 |
Price per serving | $2 |
Number of servings | 30 |
Nutritional profile (per serving) | 26g protein, 0.5g fat, 4g carbohydrate, 130 calories |
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Pros
- Contains unadulterated native whey protein
- Reasonable price per serving
- Good consistency even when mixed with water alone
Cons
- Higher carb content than most powders (a pro, for some)
Why We Like it
Ascent Whey Protein is definitely one to keep on your radar, offering a bunch of perks that made it stand out in our extensive testing of whey powders. It rocks a native whey protein blend, and the folks behind it claim it's the least tinkered-with whey protein you can find. And you're getting a solid 25 grams of protein per serving.
The flavor options are pretty generous, with six different choices available, including an unflavored one for the true purists out there. When it comes to packaging, you can go for the 2- or 4-pound bags or grab single-serving packets if you're always on the move. Plus, it's gluten-free and doesn't mess around with artificial sweeteners or flavors—a win for those who want a cleaner protein option.
The chocolate peanut butter is our favorite, which remains top-notch even when mixed it with just plain ol' water. (It's unexpectedly creamy.)
What's cool about this powder is that although it's sweetened with stevia, it doesn't impart the strong stevia aftertaste that most similar powders do—that's a big win if you're tastebuds are sensitive to that stuff.
It also sports the Informed Sport certification, which is a big deal if you're a competitive athlete.
Potential Drawbacks
This powder is made in a facility that handles tree nuts and peanuts. So if you've got allergies or need your products to be soy, tree nut, and peanut-free, this might not be your jam.
Protein source | Native whey protein isolate, whey protein isolate, whey protein concentrate |
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Flavors | 7 |
Price per serving | $1.44 |
Number of servings | 52 |
Nutritional profile (per serving) | 25g protein, 1.5g fat, 5g carbohydrate, 130 calories |
Pros
- Robust nutritional profile
- Great taste
- Contains enzymes to aid digestion
Cons
- Very expensive
- Limited servings per container
Why We Like it
Momentous Grass-Fed Whey Protein is a great premium grass-fed option if you're willing to invest a bit more in your protein game. It's crafted from grass-fed whey protein isolate, which undergoes a meticulous cold-pressed micro-processing filtration process to ensure both purity and optimal absorption. This formula is also armed with the ProHydrolase enzyme blend, which aids digestion. The sourcing of this protein is a winner too—it hails from Irish cows that follow the strictest health and grass-fed standards. That means you're sipping on a clean protein free from any sneaky hormones, steroids, or rBST.
What's the big deal with grass-fed dairy, you ask? Studies have shown that grass-fed dairy packs more antioxidants and sports a more favorable omega-3/omega-6 fatty acid ratio. So, it's kind of like a win-win for all parties involved.
The flavor game is strong here, with options like Unflavored, Chocolate, and Vanilla. Taste-wise, it's been getting thumbs up from our team of testers. The mixing is a breeze, making it a convenient addition to your daily supplement routine. The product is also third-party verified, ensuring its top-notch quality.
Potential Drawbacks
You'll want to keep an eye on the unflavored version; it has a tendency to clump up.
And, of course, there are other wallet-friendly options out there if you're watching the pennies. A 24-serving bag will set you back more than $60. However, for the savvy budget-conscious folks, there's a silver lining. Opting for a subscription plan can shave nearly $10 off the cost, making it a bit easier on the wallet.
Protein source | Whey protein isolate |
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Flavors | 2 |
Price per serving | $3.63 |
Number of servings | 15 |
Nutritional profile (per serving) | 20g protein, 1.5g fat, 10g carbohydrate, 160 calories |
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Pros
- Reasonable price
- Works well in smoothies, oatmeal, and baked goods
- Unflavored option contains no sugar or sweeteners
Cons
- Limited servings per container
Why We Like it
NOW Sports Whey Protein Isolate is one of our favorite no-frills protein supplements, delivering 25 grams of pure whey protein isolate in each serving. It's also a clean player, free from artificial colors, flavors, or any sneaky additives.
It comes in an unflavored option, which is one of our go-to choices for whipping up quick smoothies or elevating the protein content in baked goods. It's also game-changer when you're in a hurry or want to sneak some protein into your morning oatmeal bowl without disturbing the flavor.
If you're all about flavors, don't worry; there's vanilla and chocolate, both sweetened up with stevia. While the flavors are a hit for quick milk or water-only shakes on the go, the stevia flavor is a deterrent for some.
When it comes to ingredients in the unflavored version, NOW Sports keeps it simple—just whey protein isolate and a hint of sunflower lecithin emulsifier, sans other additives. On the nutrition front, it's allergy-friendly, waving goodbye to common offenders like corn, egg, and soy. And here's the cherry on top: it's kosher and halal-friendly, a rarity among protein powders.
Potential Drawbacks
Now, the not-so-great part is that you're looking at a 1.2-pound tub with 19 servings, which roughly translates to $1.31 per serving. Ideally, we'd love more servings per container, but the quality and versatility it brings to the table make the price tag reasonable for those who value well-formulated protein.
Protein source | Whey protein isolate |
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Flavors | 3 |
Price per serving | $1.23 |
Number of servings | 19 |
Nutritional profile (per serving) | 25g protein, 0.5g fat, <1g carbohydrate, 110 calories |
Pros
- Silky smooth consistency
- High protein content
- Formulated with athletes in mind
Cons
- Pricey
- Higher sodium content than most whey protein powders
Why We Like it
Transparent Labs 100% Grass-Fed Whey Protein Isolate is the serious contender in the why protein arena, packing a punch with a whopping 28 grams of muscle-building, recovery-boosting whey protein isolate in every serving. (Most whey powders ring in at 20-25 grams per serving.)
Aside from protein, the nutritional profile is great, keeping the carb and fat levels in check with 0 to 2 grams of carbs and 0 to 3 grams of fat per serving (depending on the flavor).
And take note of the variety—eight mouthwatering options that cater to every flavor profile. Our favorite is the strawberry milkshake flavor, which tastes exactly like its name. It's also all-natural, with no sneaky artificial sweeteners, dyes, or preservatives in the mix. Consider it a clean, lean protein machine.
Let's dive into the nitty-gritty. Or, err, not so gritty. The formula here is top-notch, with a ultra fine powder that dissolves in water or milk so seamlessly, we're willing to say it's the smoothest whey powder we're ever tested.
Transparency is in its name for a good reason, as it's all about that clean label—no artificial anything here. And if you're all about quality assurance, it's got the Informed Choice Certification to back it up.
Potential Drawbacks
Watch out for the sodium and cholesterol levels; they're a bit on the higher side, thanks to the additional of Himalayan rock salt (which can help replenish electrolytes and trace minerals). So, if you're keeping a close eye on your sodium intake, this one might not be your best fit.
Also, the price per serving clocks in at $1.99, which is steep for some budgets. While it's in line with other top-tier clean options, there are more wallet-friendly picks out there.
Protein source | Whey protein isolate |
---|---|
Flavors | 15 |
Price per serving | $2 |
Number of servings | 30 |
Nutritional profile (per serving) | 28g protein, 0g fat, 1g carbohydrate, 120 calories |
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Types of Whey Protein Powders, According to a Registered Dietitian
Whey protein concentrate (WPC): "As its name suggests, the protein in here is concentrated. WPC maintains more nutrients than other types of whey because of the processing methods," says Monica Auslander Moreno, RD, nutrition consultant for RSP Nutrition.
Whey protein isolate: "It's quicker to digest than WPC; it also is usually removed of all carbohydrate and therefore the lactose, making it suitable for many folks with lactose intolerance. Since most of the fat has been removed, so are a lot of the fat-soluble vitamins," says Auslander Moreno. Still, check the label if you have trouble with lactose.
Whey protein hydrolysate: "This process breaks down the little building blocks of proteins, called peptides, and into an almost "pre-digested" state for quickest absorption (but whey on the whole digests pretty quickly). It also can sometimes taste bitter because of processing methods," says Auslander Moreno.
Who Should Use Whey Protein Powder?
Whey protein powder is a suitable supplement to a healthy diet for just about anyone. Since protein helps us feel full, increasing the amount of protein you consume in a day can be an effective way of curbing hunger and meeting nutritional needs on-the-go.
If you're someone who engages in regular physical activity, particularly athletes, bodybuilders, and fitness enthusiasts, integrating whey protein powder into your diet can be especially helpful.
Athletes who engage in high-intensity activities, such as weightlifting, sprinting, and endurance sports, require more protein to speed up muscle growth and recovery. Similarly, bodybuilders often use whey protein powder to help them build lean muscle mass.
Whey protein powder can be a helpful dietary supplement for vegetarians, too, who can have a harder time meeting their protein needs through food alone.
Another population that can benefit from whey protein is older adults, as we need more protein with age to help mitigate age-related muscle loss.
But it's important to note that while whey protein powder can be a helpful supplement for many people, it is not necessary for everyone. It's always a good idea to consult with a healthcare professional or registered dietitian before starting any new supplement regimen, especially if you have been diagnosed with a health condition.
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What Are the Benefits of Whey Protein Powder?
Whey protein powder is rich in amino acids, which, as mentioned earlier, are the building blocks of muscle. Because whey contains all essential amino acids, it can help promote muscle recovery and growth by supporting your body's natural process of repairing muscle fibers tears that occur when we exert our muscles.
Some studies suggest that supplementing with whey protein powder may positively affect exercise performance, particularly when combined with resistance training. But the benefits aren't all fitness-related.
Protein is also known to help increase feelings of fullness, which can help reduce overall calorie intake and support weight loss goals. Some studies suggest that whey protein powder may be particularly effective at promoting weight loss and weight management.
Whey protein powder even contains bioactive peptides that have been shown to have anti-inflammatory properties, too.
It is important to note that the benefits of whey protein powder may vary depending on individual factors such as age, health status, and physical activity levels.
How Much Protein Powder Should You Take?
We tend to recommend consuming 30 grams of protein per meal.
“It is important to note that whey protein alone won't lead to muscle building," Roussell notes. "In order to build muscle you need to be in a calorie surplus (eating more calories than you are burning) and consuming ample total protein (1g/lb. body weight).” But also note that doesn't have to (and shouldn't) be all from protein powder.
Keep in mind: For your whey protein powder to actually help you build muscle, you need to actually put in the work in the gym, too.
While the ease of whey protein powder lends itself to on-the-go options like shakes, you can use it to boost the protein content of real food, too. When it comes to incorporating whey protein into meals, Spano suggests adding it into foods like yogurt or oatmeal because the moisture makes for easier integration. If you like to bake or make the occasional pancake or waffle, it works well in there too.
Spano also recommends combining whey with foods like peanut butter that have significant fat content, since that helps compensate for the drying effects that whey protein sometimes has.
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What Should You Look for in a Whey Protein Powder?
No matter what kind of supplement you're buying (yes, protein powder is a supplement) know that the U.S. Food and Drug Administration doesn't regulate it. So, basically, a protein powder manufacturer can put a whole bunch of ineffective (or, worse yet, dangerous) ingredients into a tub of the stuff and sell it slapped with a bunch of false promises.
Supplements can, and have been known to, contain banned substances (anabolic agents, stimulants, etc.) that can get you kicked off the team, undisclosed ingredients (caffeine, witch hazel, etc.) that may be harmful if you’re on medication, and/or false promises to “cure,” “treat,” or “lessen” disorders/diseases.
That's why you should always look for a protein powder that carries a third-party certification from the likes of a legit testing service, such as the National Sanitation Foundation (NSF), USP, or Informed Choice.
When shopping for a certified whey protein powder, there are several other factors that you should consider to ensure that you are choosing a high-quality product that meets your specific needs. Some important factors to consider include:
Protein content: Look for a powder with a high protein content, ideally over 20 grams per serving. All products included in the list above contain a minimum of 20 grams of protein per serving.
Type of whey: Whey protein comes in three main forms: whey protein concentrate, whey protein isolate, and whey protein hydrolysate. Whey protein isolate and hydrolysate are more processed and have a higher protein content, but they also tend to be more expensive.
Additives and Sweeteners: Some whey protein powders contain additives and sweeteners that you might be looking to avoid, such as artificial sweeteners and colors, soy, or gluten. Generally, the less ingredients, the better.
Flavor: Consider the flavor of the powder, this is one of the biggest factors that will impact whether you actually consume it or not. After all, meeting your protein needs shouldn't be a gag-worthy experience. We recommend reading reviews on any specific flavor you're shopping, or buying the smallest amount available to try first.
Price: Compare prices between different brands and types of whey protein to find the best value for your money. Keep in mind that higher-priced powders may offer higher protein content and fewer additives, but that's not always the case.
Why You Can Trust Us
At Men's Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. Our writers and editors thoughtfully select experts for collaboration on product recommendations, and are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality. For this story, we also called on experts including Mike Roussell, Ph.D., author of The Metashred Diet, and Marie Spano, RD, sports nutritionist for the MLB.
Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage. Which is why you can trust us to provide you with reliable and unbiased product recommendations.
Reviewed byPaul Kita
Paul Kita is the Food & Nutrition Editor at Men's Health, where he has covered the science of eating healthfully and the art of cooking simply for more than 10 years. He is also the author of two Men's Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan