Walking into the supplement aisle for the first time is overwhelming. Walls of tubs, bold claims, ingredients you can't pronounce, and prices all over the map. The industry loves making this complicated because confused buyers spend more.
Protein powder is likely the most well-researched supplement ever. There's a lot of jargon out there, but at its core it's just supplementing your total protein intake.
Do You Even Need Protein Powder?
Before you buy anything, ask yourself: am I actually struggling to hit my protein goals?
Protein powder is just food. It's not magic, it's not steroids, it's not going to transform your body on its own. It's dried milk protein (usually) that mixes with water. That's it.
If you're already eating enough protein from chicken, eggs, Greek yogurt, fish, or whatever else, you don't need powder. Check out our guide on how much protein you actually need and do the math first.
Still short? Then a powder makes sense as a convenient way to fill the gap.
Types of Protein: Keep It Simple
You'll see dozens of protein types marketed to you. Here's what actually matters:
Whey Concentrate
- The standard. Made from milk.
- Typically 70-80% protein by weight
- Cheapest option that works
- Fine for most people
Whey Isolate
- Filtered further, 90%+ protein
- Less lactose, less fat
- More expensive
- Worth it if you're lactose sensitive or want slightly cleaner macros
Plant-Based
- Pea, rice, soy, or blends
- For vegans or those avoiding dairy
- Look for blends (pea + rice is common) for a complete amino acid profile
- Often grittier texture
What to Skip
- Mass gainers (just protein + sugar + markup)
- "Specialty" proteins marketed to beginners
- Anything with claims that sound too good to be true
What to Look For
Keep your checklist short:
Protein per serving: 20-25g is standard. Less than that and you're paying for filler.
Short ingredient list: Protein source, flavoring, maybe a sweetener. That's about it. If the list goes on forever, ask why.
Third-party testing: Certifications like NSF Certified for Sport or Informed Choice mean someone independent verified what's in the tub. Not essential, but nice if budget allows.
Transparent labeling: You should know exactly how much of each protein type is in there. More on this in our comparison guide.
What to Avoid
Proprietary blends
If the label says "Protein Matrix: 25g" without telling you how much of each protein type, that's a red flag. They're probably padding expensive isolate with cheap concentrate. We cover this in detail in our underdosed blends article.
Amino spiking
Some brands add cheap amino acids like glycine or taurine to inflate the protein number on the label. The lab test reads "high protein" but you're not getting complete protein. If you see these aminos high on the ingredient list, be suspicious. Full breakdown in our amino spiking guide.
Unrealistic claims
"Gain 10 lbs of muscle in 30 days!" No protein powder does that. If the marketing sounds like a late night infomercial, walk away.
Suspiciously cheap prices
If a brand is dramatically cheaper than everything else, there's usually a reason. Quality protein costs money. Too-good-to-be-true pricing often means amino spiking, underdosing, or worse.
Don't Overthink Flavor
This trips people up more than it should.
Most major brands have figured out flavoring by now. Chocolate and vanilla are safe first picks because they're hard to mess up and mix well with other things (milk, smoothies, oatmeal).
If you plan to mix powder into foods like oatmeal or baking, unflavored is useful.
Avoid the exotic flavors on your first purchase. "Birthday Cake Cookie Dough Explosion" might be amazing or it might be undrinkable. Start boring, experiment later.
How to Actually Compare Prices
This is where most beginners get fooled.
Sticker price means nothing. A $50 tub and a $35 tub might deliver nearly the same amount of protein. You need to compare price per gram of protein.
Example:
- Brand A: $50 for 2 lbs, 25 servings, 24g protein per serving = 600g protein total = $0.083 per gram
- Brand B: $35 for 2 lbs, 30 servings, 20g protein per serving = 600g protein total = $0.058 per gram
Brand B is 30% cheaper for the same amount of protein, even though Brand A has more protein per scoop.
This math is annoying to do by hand. That's why we built the comparison tool. Plug in the numbers and it does the work for you.
tldr
Starting out? Here's the simple path:
- Confirm you actually need it by tracking your food for a few days
- Buy a basic whey concentrate from a reputable brand
- Pick chocolate or vanilla for your first flavor
- Use the comparison tool to find the best price per gram
- Don't stress about it because it's just protein