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Fitness Nutrition

Unlock the Whey Secrets: The Top Protein Powders That Will Transform Your Gains in 2025—Insider Picks from a Certified Coach!

Unlock the Whey Secrets: The Top Protein Powders That Will Transform Your Gains in 2025—Insider Picks from a Certified Coach!

Price

The protein powders on our list give you a good idea of the price range for whey supplements. Our top picks vary from $1.16 to $3.41 per serving or $34 to $95 per container, so there’s an option for most budgets.

FAQs

How often should I consume whey protein?

It depends on your body’s unique needs and health and fitness goals. You should include protein with meals or snacks every three to five hours (20), but no one should rely solely on protein powder because that would eliminate other nutritious whole foods from the diet.
One whey protein drink per day is reasonable. Check with your doctor if you want to use whey protein to replace more than one meal.

Is whey protein powder safe?

Yes, whey protein powder is generally considered safe for healthy individuals when used in moderation. If you have any pre-existing medical conditions or have a severe lactose intolerance, consult with a healthcare professional before adding a whey protein powder to your diet.

What is the best time to take whey protein powder?

There really is no “best time” to take a whey protein powder supplement. Instead, your timing depends on your individual goals and lifestyle. Some people enjoy a protein shake in the morning as a quick and easy breakfast option they can have on the go, while others prefer to consume it immediately after a workout to support muscle growth and recovery.
Just remember that whey protein powder should be used as a supplement to a well-balanced diet, and should not be used as a replacement for whole nutrient-dense foods. The timing of when you consume the whey protein is less important than your overall protein intake throughout the day.

Can whey protein powder help with weight loss?

From keeping you satiated to helping you improve your performance in the gym, whey protein powder can certainly help you lose weight. Research has even shown that whey protein may reduce abdominal fat when combined with weight training (21).

What are the disadvantages of whey protein?

If overused, whey protein can cause side effects (22), including kidney or liver damage, aggression, acne, and a disruption in gut bacteria. Since most people don’t consume more than one serving of whey protein per day, overconsumption is rare and takes time to develop. If you would like to add an extra layer of protection for your gut bacteria, you can even take a high-quality prebiotic or ensure you consume a variety of fruits and vegetables on a regular basis.

How do I know if my whey is good quality?

The best way to know if your whey protein is high quality is to read the labels. Check out the whey source, nutritional profile, and ingredient list. Quality wheys use traceable, organic, and certified ingredients. Also, high-quality whey products avoid fillers and artificial sweeteners. Another sign that you have a good quality whey is when the labels include certifications and seals from third-party approvals. These show that the manufacturer has proven the quality by established standards.

References

  1. Kimball SR, Jefferson LS. Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. J Nutr. 2006 Jan;136(1 Suppl):227S-31S. doi: 10.1093/jn/136.1.227S. PMID: 16365087.
  2. Patel, S. (2015). Functional food relevance of whey protein: A review of recent findings and scopes ahead. Journal of Functional Foods, 19, 308–319. https://doi.org/10.1016/j.jff.2015.09.040
  3. Alothman M, Hogan SA, Hennessy D, Dillon P, Kilcawley KN, O’Donovan M, Tobin J, Fenelon MA, O’Callaghan TF. The “Grass-Fed” Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk. Foods. 2019 Aug 17;8(8):350. doi: 10.3390/foods8080350. PMID: 31426489; PMCID: PMC6723057.
  4. Davoodi SH, Shahbazi R, Esmaeili S, Sohrabvandi S, Mortazavian A, Jazayeri S, Taslimi A. Health-Related Aspects of Milk Proteins. Iran J Pharm Res. 2016 Summer;15(3):573-591. PMID: 27980594; PMCID: PMC5149046.
  5. Miller, D. G., Jarvis, K. J., & McBean, D. L. Dairy Foods and Nutrition. https://books.google.com.br/books?
  6. Shah NP. Effects of milk-derived bioactives: an overview. Br J Nutr. 2000 Nov;84 Suppl 1:S3-10. doi: 10.1017/s000711450000218x. PMID: 11242440.
  7. Ha, E., & Zemel, M. B. (2003). Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people (review). The Journal of Nutritional Biochemistry, 14(5), 251–258. https://doi.org/10.1016/s0955-2863(03)00030-5
  8. Fekete ÁA, Givens DI, Lovegrove JA. Can milk proteins be a useful tool in the management of cardiometabolic health? An updated review of human intervention trials. Proc Nutr Soc. 2016 Aug;75(3):328-41. doi: 10.1017/S0029665116000264. Epub 2016 May 6. PMID: 27150497.
  9. USDA’s National Organic Program. Whey Protein Concentrate. https://www.ams.usda.gov/sites/default/files/media
  10. United States Dairy Export Council. 2004. Reference Manual for U.S. Whey and Lactose Products. U.S. Dairy Export Council; Arlington, VA. Retrieved on May 31, 2016 from: http://usdec.files.cms-plus.com/PDFs/2008ReferenceManuals/Whey_Lactose
  11. Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
  12. Patel S. (2015). Emerging trends in nutraceutical applications of whey protein and its derivatives. Journal of food science and technology, 52(11), 6847–6858. https://doi.org/10.1007/s13197-015-1894-0
  13. Morifuji, M., Ishizaka, M., Baba, S., Fukuda, K., Matsumoto, H., Koga, J., Kanegae, M., & Higuchi, M. (2010). Comparison of different sources and degrees of hydrolysis of dietary protein: effect on plasma amino acids, dipeptides, and insulin responses in human subjects. Journal of agricultural and food chemistry, 58(15), 8788–8797. https://doi.org/10.1021/jf101912n
  14. Nakayama, K., Tagawa, R., Saito, Y., & Sanbongi, C. (2019). Effects of whey protein hydrolysate ingestion on post-exercise muscle protein synthesis compared with intact whey protein in rats. Nutrition & metabolism, 16, 90. https://doi.org/10.1186/s12986-019-0417-9
  15. Power, O., Hallihan, A., & Jakeman, P. (2009). Human insulinotropic response to oral ingestion of native and hydrolysed whey protein. Amino acids, 37(2), 333–339. https://doi.org/10.1007/s00726-008-0156-0
  16. Chiang, S. W., Liu, H. W., Loh, E. W., Tam, K. W., Wang, J. Y., Huang, W. L., & Kuan, Y. C. (2022). Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Nutrition research (New York, N.Y.), 104, 44–54. https://doi.org/10.1016/j.nutres.2022.04.002
  17. Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
  18. Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359
  19. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29 Suppl 1, S29–S38. https://doi.org/10.1080/02640414.2011.619204
  20. Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-Oja, O. M., El-Nezami, H., & Kolehmainen, M. (2019). Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients, 11(4), 829. https://doi.org/10.3390/nu11040829
  21. Hulmi, J. J., Laakso, M., Mero, A. A., Häkkinen, K., Ahtiainen, J. P., & Peltonen, H. (2015). The effects of whey protein with or without carbohydrates on resistance training adaptations. Journal of the International Society of Sports Nutrition, 12, 48. https://doi.org/10.1186/s12970-015-0109-4
  22. Vasconcelos, Q. D. J. S., Bachur, T. P. R., & Aragão, G. F. (2021). Whey protein supplementation and its potentially adverse effects on health: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 46(1), 27–33. https://doi.org/10.1139/apnm-2020-0370

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