The Best Brands of Protein Powder According to a Functional Nutritionist

With so many options on the market, how do you know which is the best brand of protein powder to hit your specific goals?

As a functional nutritionist, my philosophy is always food first. I prefer people to get their nutrients from whole, minimally processed foods whenever possible.

However, I recognize that life is busy, and protein powders can be a convenient and effective way to fill the gaps.

In this article, I’ll walk you through the different types of protein powder, what makes it safe and effective, and the best brands of protein powder to support your unique health goals.

Wondering if you should take creatine? Check out my recent blog – Creatine Pros and Cons: What You Need to Know Before Taking It.

What is Protein Powder?

At its core, protein powder is a dietary supplement, not a food. It’s created by extracting protein from whole food sources like milk, peas, hemp seeds, soybeans, or eggs.

While it delivers concentrated protein, it often lacks additional nutrients like fiber and micronutrients that you’ll find in whole foods.

Protein powders can still be beneficial when used strategically. They’re popular among people trying to build muscle, lose weight, gain weight, or support gut health.

But because they fall under the supplement category, they’re not regulated as strictly as food. That’s why choosing safe, high-quality products is essential.

Want help creating a high-quality supplement routine? Schedule a 15 minute discovery call with Jacqui, a functional nutritionist and registered nurse, to get started today.

Different Types of Protein Powder

There are many different types of protein powders out there, and it can feel overwhelming trying to choose the best brand of protein powder and type for you. The best type for you depends on your goals and preferences.

Here’s a breakdown:

Whey Protein

• What is it? Whey protein comes from milk. It’s a complete protein, meaning it has all the essential amino acids your body needs.
• Uses: Great for muscle building and recovery after exercise.
• Recommended Amount: About 20–25 grams per serving.
• Benefits of Whey Protein: Quick-digesting, high in leucine (a protein building block), excellent for building and maintaining muscle.
• Side Effects and Limitations: Whey protein may cause bloating, gas, or discomfort in people with lactose intolerance or dairy sensitivity. Research also suggests it can alter gut microbiota and, in some cases, may be linked to issues like acne, kidney or liver strain, and other health concerns when overused.

Casein Protein

• What is it? Also from milk, casein protein digests slowly, making it good to take before bed.
• Uses: Helps in muscle recovery over a long period, like overnight.
• Recommended Amount: About 20–30 grams per serving.
• Benefits of Casein Protein: Provides a slow release of protein, ideal for overnight recovery and reducing muscle breakdown.
• Side Effects and Limitations: May cause bloating or digestive discomfort in those sensitive to dairy.

Soy Protein

• What is it? A plant-based protein from soybeans. It’s a complete protein too.
• Uses: Good for muscle building, especially for vegetarians and vegans.
• Recommended Amount: About 20–25 grams per serving.
• Benefits of Soy Protein: Complete plant-based protein, helpful for building muscle. Works as a dairy-free alternative.
• Side Effects and Limitations: If not organic, may contain GMOs or pesticide residues. Can cause digestive issues in some people.

Note: I recommend choosing organic soy protein whenever possible, since it is less likely to be genetically modified and typically grown with fewer pesticides.

Pea Protein

• What is it? Made from yellow peas, it’s another plant-based option but not a complete protein.
• Uses: Popular among vegetarians, vegans, and people with allergies to dairy or eggs.
• Recommended Amount: Varies, but usually around 25 grams per serving.
• Benefits of Pea Protein: Gentle on digestion, a good choice for people with whey intolerance. Supports satiety and blends well with rice protein. However, it’s not a complete protein on its own; best used in combination with other sources.
• Side Effects and Limitations: Can cause mild bloating or gas in some people, especially if consumed in large amounts.

Hemp Protein

• What is it? Comes from hemp seeds and is plant-based. It contains essential fatty acids.
• Uses: Good for overall health and people who follow a plant-based diet.
• Recommended Amount: About 15–20 grams per serving.
• Benefits of Hemp Protein: Provides fiber and omega-3 fatty acids along with protein. Supports overall health and provides antioxidants.
• Side Effects and Limitations: Lower protein content per scoop compared to other powders. Can taste earthy or gritty.

Brown Rice Protein

• What is it? Extracted from brown rice and is plant-based.
• Uses: Alternative for people with allergies or sensitivities to dairy or soy.
• Recommended Amount: About 20–25 grams per serving.
• Benefits of Rice Protein: Hypoallergenic and generally well-tolerated. Can be combined with pea protein for a complete profile.
• Side Effects and Limitations: Not a complete protein on its own (low in lysine).

Egg White Protein

• What is it? Egg white protein is a high-quality protein sourced from the whites of eggs.
• Uses: Good for those who are lactose intolerant or allergic to dairy proteins.
• Recommended Amount: About 20–25 grams per serving.
• Benefits of Egg Protein: Complete protein, dairy-free, and easy to digest for most people. Great option for people who can’t tolerate whey.
• Side Effects and Limitations: Unsuitable for individuals with egg allergies.

Collagen vs. Other Protein Powders

• Complete proteins (whey, pea, soy, blends): Contain all nine essential amino acids. These powders are best for meeting daily protein needs, building muscle, and supporting recovery.
• Collagen protein: Not a complete protein, but high in glycine, proline, and hydroxyproline. These amino acids specifically support skin, hair, nails, joints, and connective tissue.
• When to use collagen: Helpful if your focus is on joint comfort, tendon or ligament recovery, or skin and hair health.
• When to use other protein powders: Ideal for overall protein intake, muscle repair, and performance recovery.
• Can you combine them? Yes. Collagen can be mixed into coffee, tea, or smoothies, while a complete protein powder covers your amino acid needs. Together, they offer both muscle and connective tissue support.

Choosing the Right Protein Powder for Your Goals

After reading through the different types of protein, you may have an idea which one might be the best fit for you. Ultimately, your personal health goals and taste preferences will play a role in choosing the best protein powder.

As a functional nutritionist, here are my protein suggestions based on your goals:

• Build Muscle: Whey isolate or blends with high leucine.
• Weight Loss: Plant-based blends or low-calorie options are often the best protein powder for weight loss. Look for powders with fewer additives and sweeteners.
• Weight Gain: Higher-calorie blends or combining protein powder with calorie-dense add-ins like nut butter, oats, or avocado are often the best protein powder for weight gain.
• Digestive Issues: If you struggle with absorption or bloating from whey, pea, or rice protein may be a better choice.

Is Protein Powder Safe?

I hear this question often: “Is protein powder safe?” The answer is yes – when you choose high-quality brands and don’t overdo it.

Here are some safety considerations:

• Microplastics in protein powder: More research is needed with protein powders specifically, but reports show that some supplements may contain microplastic particles, which can accumulate in the body. This is why sourcing matters.
• Heavy metals: While some studies have detected heavy metals in protein powders, most products tested fall within safe limits. To reduce risk, look for brands that use third-party testing to verify purity and safety.
• NSF certification: Look for products that are NSF Certified or Informed Choice Certified, ensuring they are tested for contaminants and banned substances.
• Harmful additives: Avoid products with artificial dyes, excessive added sugars, or unnecessary fillers.
• Overconsumption: Chronically taking very high amounts of protein (well above your needs) may put extra strain on the kidneys, especially if there’s underlying kidney dysfunction. A narrative review notes that while whey protein is generally safe for healthy individuals, excessive intake in people with hepatic or renal compromise warrants caution.

Remember, more protein is not always better. Whole food protein sources like fish, poultry, beans, lentils, and nuts provide a range of nutrients that powders can’t replicate.

Best Brands of Protein Powder

Now, the fun part! Here are the best brands of protein powder according to a functional nutritionist and registered nurse.

When recommending supplements to clients, I focus on clean ingredient lists, third-party testing, and powders that support digestive health. Here are my favorite best brands of protein powder:

• Sunwarrior | 100% Plant-Based Proteins and Supplements
  Organic, clean, and blends well in smoothies.

• Raw Organic Protein Powder – Unflavored | Garden of Life
  Certified organic and NSF tested, with probiotics for gut health.

• Truvani Plant-Based Protein
  Minimal ingredients, clean taste, no artificial additives.

• Sprout Living Organic Pumpkin Seed Protein
  100% pure pumpkin seed, ultra-clean, and additive-free. Excellent for those with multiple sensitivities.
• Promix Nutrition Vegan Vanilla Protein Powder
  High-quality plant-based blend, easy to digest, and ideal for anyone seeking the best gluten free protein powder option.

Summary: Best Brands of Protein Powder

Protein powders can be a convenient and effective way to fill nutritional gaps, but they should never replace whole foods. As supplements, they provide concentrated protein without the extra fiber, vitamins, and minerals that real food offers. That’s why choosing safe, high-quality options is so important.

The best brands of protein powder are those that are clean, third-party tested, and free from harmful additives. Based on both research and practice, I recommend Sunwarrior, Garden of Life, Truvani, Sprout Living, and Promix as some of the best brands of protein powder available today.

These companies offer organic or plant-based options, support gut health, and align with a food-first, functional nutrition approach.

Whether your goal is building muscle, weight loss, weight gain, or supporting digestion, the right protein powder can fit into your plan, but always as a complement to a diet rich in whole, nutrient-dense foods.

Ready to take your health into your hands? Schedule a free 15 minute call with Jacqui, a functional nutritionist and registered nurse, to get started today.