Protein Buying Guide: How to Read Labels and Choose Quality Powders

For most adults, 20–30 g of protein per serving is a practical and effective range. This amount fits easily into daily protein targets, supports muscle maintenance and growth, and usually aligns with a reasonable scoop size. If servings are much lower, you may need multiple scoops, which increases calories and cost.

Not always. Whey isolate has more protein and less lactose, carbs, and fat per gram, which is helpful if you’re lactose intolerant or dieting aggressively. Whey concentrate is usually less expensive and works very well for most people without digestive issues. The best choice depends on your budget, lactose tolerance, and calorie needs.

High-quality plant-based blends can be comparable to whey for muscle gain and recovery when total daily protein is sufficient. Look for at least 20 g protein per serving and a complete amino acid profile, often achieved by combining pea with rice or other plant sources. Taste, texture, and digestibility may differ, so some trial and error is normal.

Most people do not need added BCAAs if they’re already consuming 20–30 g of a complete protein per serving and enough total protein per day. Enzymes can help digestion for some, but they’re not essential for everyone. Prioritize overall protein quality, density, and your personal tolerance over extra proprietary blends.

There’s no specific limit on shakes as long as total daily protein fits your needs and you tolerate the powder well. Many people use 1–2 servings per day and get the rest of their protein from whole foods. Using shakes to fill gaps is fine, but they shouldn’t completely replace balanced meals with fiber, micronutrients, and healthy fats.