Fitness
The Cleanest Protein Powders You Can Buy
Protein shakes have become synonymous with post-workout gains. But if building muscle strictly hinged upon protein consumption, we’d all be sitting around eating spoonfuls of whey protein and never hit the gym. Of course that’s not the case. You need the proper stimulus—a sound strength-and-conditioning program combined with a balanced diet high in protein. To take your physique to new heights, protein powder is a must. But here’s the kicker: You want the cleanest protein powders. Not all protein is created equal, and there are a lot of subpar options on the market.
What Makes a Clean Protein Powder
Ignore the marketing jargon and look straight at the ingredient label. Here’s your checklist to find the cleanest protein powders:
- Whey or a plant-based protein source should be the first ingredient. Avoid unnecessary fillers and additives.
- There shouldn’t be much added sugar or artificial ingredients (read: under 2 g sugar per serving). If you’re looking to add carbs, add them yourself in the form of milk, fruits, or natural honey.
- Prioritize powders that have at least 20 grams of protein per serving.
- Look for a company that lists the amino acid profile on the label or on its website, and make sure there’s a high leucine content per serving (at least 2 grams).
- If the brand lists where the whey protein is sourced from, that’s a good sign it’s focused on quality protein.
- Choose powders that are third-party tested for quality and safety assurance like NSF Certified for Sport or Informed Choice. These companies test the products for banned substances and make sure what’s on the label is actually in the product.
Which Is Better: Whey or Plant-Based Protein Powder?
Pros and Cons of Whey Protein
Whey protein is derived from cow’s milk, which makes it a dairy product. During cheese production, whey is separated and isolated. Most dairy milk contains two types of protein: casein (80 percent) and whey (20 percent). After that, whey protein goes through some processing to make it whey powder, and this is where it can get unhealthy.
Most whey protein alone tastes pretty terrible, so many manufacturers add sugar and ingredients to make it more palatable. To keep it clean, look for powders where the whey is either an isolate or hydrolysate form.
There are three main types of whey protein powders:
- Whey Protein Concentrate: Usually contains the lowest percentage of whey protein. The lower end tends to have 30 percent protein and can go up to 90 percent. It tends to have low levels of fat and carbs, and a better flavor.
- Whey Protein Isolate: Ninety percent protein or higher and contains less lactose and fat than concentrates.
- Hydrolysate: This type is considered pre-digested—having undergone partial hydrolysis so it gets absorbed faster in the digestive tract. This reduces allergen potential.
Historically, animal proteins (like whey protein) have been considered the superior protein source. That’s because animal protein—poultry products, beef, pork, and dairy foods—is “complete,” meaning it provides all nine essential amino acids, and is most similar to the naturally occurring proteins found in the human body. Humans are able to digest, process, and use animal protein very efficiently.
When it comes to building muscle, animal protein reigns supreme over plant-based protein. Some research shows plant protein is inferior when it comes to digestibility and the muscle-building response to consumption. This is most likely due to one specific amino acid called leucine, which is responsible for starting the muscle-building process in the body.
Pros and Cons of Plant-Based Protein
Alternatively to whey protein, plant-based protein powders have become increasingly popular and available due to the rise in popularity of plant-based or even vegan diets. Many individuals also have digestive issues when it comes to whey protein (since it’s derived from dairy), so plant-based protein can remedy that. These powders are derived from vegetables, legumes, nuts, and seeds. Plant proteins are often low in some of the essential amino acids, or don’t contain all of the essential amino acids required to build protein—some examples being beans, lentils, and nuts. As such, they’re deemed a second tier protein source.
Conversely, plant foods provide many more nutrients like vitamin C, flavonoids, quercetin, catechins, and antioxidants that animal proteins don’t. The choice is yours whether you choose whey protein or plant-based protein powder to supplement your diet. Just make sure it’s high quality and free of unnecessary additives, preservatives, or synthetic ingredients.
Something to consider: Oftentimes when it comes to supplements, you get what you pay for. Cheaper brands are often lower in quality and contain many additives, contaminants, lower amounts of actual protein, or unfavorable amino acid profiles.
We’ve done the tough work for you. These are the cleanest whey and plant-based protein powders you can buy.
1. Momentous Essential Grass-Fed Whey Protein
Momentous alleges to have some of the cleanest, most transparent supplements available. You can go on its website to learn where each ingredient is sourced from. You won’t find any unnecessary additives or preservatives in its grass-fed whey protein, and everything is NSF Certified for Sport and Informed Choice tested (checked for banned substances and contaminants like lead). If you want a plant-based option, the Essential line boasts some of the highest-quality plant protein on the market, combining optimal ratios of pea protein isolate with rice protein concentrate to maximize the available amino acids. The flavor is unrivaled.
[$55; livemomentous.com]
2. John’s Killer Unsweetened Unflavored Grass Fed Native Whey Protein
John’s Killer Protein hones in on quality and product integrity. The unflavored whey protein blend is minimally processed, made with organic ingredients, certified GMO-free, soy-free, and growth hormone-free. The best part about it is it only contains one ingredient: native whey protein (grass-fed and minimally processed).
[$40; johnskillerprotein.com]
3. Klean Athlete Klean Isolate
Klean Athlete Isolate contains only two ingredients: whey protein isolate and sunflower lecithin (a necessary stabilizer). Containing no artificial sweeteners or flavors, this powder is a great option to get your daily protein and amino acid intake, plus it’s NSF Certified for Sport tested.
[$52; kleanathlete.com]
4. biPro ELITE 100% Whey Protein Isolate Unflavored
biPro whey protein isolate has the same two ingredients: whey protein isolate and sunflower lecithin, as well as a clean label promise that guarantees it has zero grams of sugar, only natural sweeteners and flavors. In short: You get the highest-quality protein—no fillers, no compromises. Oh, and it’s NSF Certified for Sport tested (sensing a trend?).
[From $25; biprousa.com]
5. Optimum Nutrition Gold Standard 100% Whey
One of the best affordable options is ON Gold Standard Isolate. It contains a combination of whey isolate and hydrolyzed isolate, so it’s a fast-digesting complete protein powder containing no more than 1 g of carbs, less than 1 gram of fat, and more than 80 percent pure protein per serving. It’s third party tested by Informed Choice for banned substances and quality.
[From $10; optimumnutrition.com]
6. Gainful
Gainful is a new wave of customized protein powders based on your unique goals, body composition, and lifestyle. After taking a quiz, the brand formulates a powder for you (opt among whey, plant-based, and keto). The powders never contain gluten, soy, fillers, artificial flavors, dyes, or sweeteners. On top of that, your subscription gives you access to a registered dietitian to answer any questions you have.
[$39; gainful.com]
7. OWYN Plant Based Protein Powder
OWYN offers a plant-based powder which provides 20 grams of protein from pea, pumpkin, and chia seeds. It also provides a full serving of organic greens, probiotics, omega 3s, and trace minerals.
[From $28; liveowyn.com]
8. Naked Nutrition Grass-Fed Whey Protein
Naked’s whey is sourced from grass-fed cows from small California dairy farms raised without growth hormones. Its powders are completely free of additives and artificial sweeteners; the company is simply on a mission to shorten the steps between the farm-sourced whey and you.
[$90; nakednutrition.com]
9. Naked Nutrition Pea Protein Powder
Naked Pea has only one ingredient: pea protein extracted from yellow split peas grown on US and Canadian farms. This protein is highly digestible and easily absorbed. Pea protein also contains all nine EAAs for muscle building (however, it’s low in methionine). Naked Pea is free of additives and artificial sweeteners. Naked also tests all its supplements with independent third-party tests for heavy metals.
[$55; nakednutrition.com]
10. Ascent Unflavored Whey Protein Powder
Ascent uses native whey protein. Why does that matter? It means it comes from grass-fed, hormone-free, and antibiotic-free milk. On top of all that, it’s 95 percent pure protein. It’s also Informed Sport Certified (which means its unflavored whey has been third-party tested for a list of banned substances) and hormone-free.
[$40; ascentprotein.com]
11. Levels Whey Protein Powder
Grass-fed, hormone-free dairy is the only dairy Levels uses to make its whey protein. Quality matters: There are no added sugars, bleach, fillers, or artificial flavors or sweeteners.
[$30; levelsusa.com]
12. KOS Organic Plant Protein Unflavored
KOS organic plant protein provides a combination of pea protein, flax seed protein, quinoa trim, pumpkin seeds, and chia seeds for a wide range of amino acids and added nutrients. This powder contains helpful digestive enzymes to help with digestion and absorption, and nutrients from real foods like broccoli, apples, carrots, tomatoes, cranberries, and mushrooms, making it a multivitamin source as well. It’s USDA organic and also comes with a 90-day guarantee if you’re not completely happy with it.
[$45; kos.com]
Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.
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The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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