The Ultimate Guide to Protein Powders

The Ultimate Guide to Protein Powders

Evaluating Protein Powder Brands: Naked Whey, KLEAN Athlete, Ascent, Optimum Nutrition, Garden of Life, Drink Wholesome, Designs for Health, and Vital Proteins
June 1, 2024 · Updated November 7, 2025

Protein powders have become a staple in many health and fitness routines, promising muscle growth, weight management, and overall well-being. As a Registered Dietitian Nutritionist, I’m here to provide an in-depth look at protein powders—their benefits, potential pitfalls, and how to choose the right option for your goals.

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Why Protein Powders?

Protein is essential for muscle repair, immune function, and enzyme/hormone production—and, for older adults, for preserving lean mass. Whole foods should remain the foundation of your diet, but protein powders offer a convenient way to meet daily needs—especially for athletes, busy individuals, and anyone with higher requirements or limited opportunities for whole-food meals.

Evidence snapshot (2025):

• Sufficient total daily protein and quality/digestibility drive results.
• Many active adults do well above the RDA: ~1.2–1.7 g/kg/day (up to ~2.0 g/kg during intensified training or caloric deficits).
• The post-workout “anabolic window” is broader than once believed—focus on even distribution (≈20–30 g per meal or ~0.4–0.5 g/kg/meal) across the day.

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What’s New in the Research

• Protein quality matters. Outcomes depend on amino-acid composition (especially the EAAs), digestibility, and the food matrix. Complete proteins—or well-designed plant blends—perform best.
• Higher needs in certain groups. Older adults, athletes, and those in energy restriction/heavy training loads often benefit from intakes above the RDA.
• Timing is flexible. Immediate post-exercise intake helps, but total daily intake and distribution across meals matter most.
• Plant proteins are catching up. Well-formulated pea–rice or multi-plant blends can rival animal proteins when the EAA profile and total grams are sufficient.
• Use judgment with very high intakes. Extremely high protein (>2–3 g/kg/day) may pose issues in susceptible individuals (e.g., CKD). Personalize based on health status, labs, and goals.

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Top Protein Powder Brands (Updated 2025–2026)

Prioritize ingredient transparency, third-party testing, and clear amino-acid profiles. Always verify the current label and any testing documentation.

‍Whey / Animal-Based

• Ascent Native Whey – Minimally processed “native whey”; mixes well and digests easily.
  https://www.ascentprotein.com/collections/whey-protein
• KLEAN Athlete KLEAN Isolate – NSF Certified for Sport whey isolate trusted by competitive athletes.
  https://www.kleanathlete.com/products/klean-isolate
• Optimum Nutrition Gold Standard 100% Whey – Industry benchmark for quality/taste; widely available.
  https://www.optimumnutrition.com/en-us/product/gold-standard-100-whey
• Naked Nutrition – Naked Whey – Single-ingredient, grass-fed whey concentrate with no additives.
  https://nakednutrition.com/products/naked-whey

Plant-Based

• Garden of Life Organic Plant-Based Protein – Certified organic/non-GMO; pea-forward blends with probiotics.
  https://www.gardenoflife.com/products/raw-organic-protein
• Designs for Health – PurePea / Plant Blends – Functional-medicine–grade options with simple formulas; gentle on digestion.
  https://www.designsforhealth.com/products/purepea

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Specialty / Gut-Friendly / Adjunct

• Drink Wholesome – Real-food ingredient approach (e.g., egg white, almond); no gums/emulsifiers/artificial sweeteners—often better tolerated in IBS/SIBO.
  https://www.drinkwholesome.com/
• Vital Proteins Collagen Peptides – Excellent adjunct for joints/skin/hair; note collagen is not a complete protein for muscle building.
  https://www.vitalproteins.com/products/collagen-peptides

Note: Formulas and sourcing can change. Whenever possible, choose brands that (1) provide detailed amino-acid breakdowns, (2) are third-party tested for purity/heavy metals (e.g., NSF Certified for Sport, USP, or independent COAs), and (3) maintain transparent labeling and responsible sourcing.

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What to Watch Out For

Hidden ingredients & additives

• Artificial sweeteners/flavors may aggravate GI symptoms for some.
• Gums, thickeners, fillers (e.g., carrageenan, xanthan, maltodextrin) can cause bloating in sensitive individuals.
• Added sugars can undermine metabolic goals—aim for ≤2 g added sugar/serving, unless intentionally using a higher-carb formula as a meal replacement.

Heavy metals

• Independent testing continues to find detectable heavy metals (lead, cadmium, arsenic) in some powders—especially plant-based and chocolate-flavored lines. Favor third-party-tested brands and transparent suppliers.

Excess protein

• More isn’t always better. Very high intakes can be inappropriate for certain conditions (e.g., CKD). Personalize to the individual, training phase, and labs.

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Types of Protein Powders

Whey Protein

Pros: Complete EAA profile; fast absorption; high leucine to trigger muscle protein synthesis (MPS).
Cons: Dairy/lactose content; not vegan.
Best use: Post-workout and anytime rapid delivery is desired.

My Updated Favorites & Why (with Links)

• Drink Wholesome – clean, short ingredient lists; no gums/emulsifiers/stevia; often better tolerated for sensitive gut/IBS/SIBO.
  https://www.drinkwholesome.com/
• KLEAN Athlete – KLEAN Isolate / Plant – NSF Certified for Sport; dependable for athletes needing stringent testing.
  https://www.kleanathlete.com/products/klean-isolate
• Designs for Health – PurePea / curated blends; HydroBEEF® – functional-medicine grade; GI-friendly during gut repair or elimination protocols.
  https://www.designsforhealth.com/products/purepea
• Ascent Native Whey – minimal processing; excellent mixability and taste.
  https://www.ascentprotein.com/collections/whey-protein
• Optimum Nutrition – Gold Standard Whey – consistent, widely available, broad flavor range.
  https://www.optimumnutrition.com/en-us/product/gold-standard-100-whey
• Garden of Life – Organic Plant-Based – vegan, organic, non-GMO with probiotics.
  https://www.gardenoflife.com/products/raw-organic-protein
• Naked Nutrition – Naked Whey – single-ingredient, grass-fed; great for “clean label” fans.
  https://nakednutrition.com/products/naked-whey
• Vital Proteins – Collagen Peptides – adjunct for connective tissue and skin health.
  https://www.vitalproteins.com/products/collagen-peptides

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Comparative Snapshot (Updated)

Ingredients & transparency

• Clean/minimalist: Drink Wholesome, Naked Whey
• Certified for sport: KLEAN Athlete
• Functional-medicine grade: Designs for Health
• Vegan/organic: Garden of Life
• Flavor/mixability leaders: Ascent, Optimum Nutrition

Use-case fit

• Post-workout (rapid MPS): Ascent, KLEAN Isolate, Naked Whey, Optimum Nutrition
• Gut-sensitive/low-additive: Drink Wholesome, DFH PurePea
• Vegan/meal-replacement: Garden of Life (pair with fiber/healthy fat for balance)
• Adjunct for joints/skin: Vital Proteins (ensure complete protein elsewhere)

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‍Final Thoughts

Protein powders are tools—most effective when chosen for quality, digestibility, and context, and used to complement a whole-foods diet. Emphasize total daily intake, even distribution, and verified quality. For athletes and metabolically active patients, adjust protein type and timing to the training phase, GI tolerance, and overall nutrition strategy.

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Disclaimer

I have no affiliation with any of the brands listed and receive no compensation. Recommendations are based on ingredient quality, transparency, third-party testing, and clinical experience as an Integrative and Functional RDN. Always consult your healthcare provider before changing your diet or supplements.

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References

• Clemens, R.A., & Hayes, A.W. (2016). Dietary protein and amino acids in human health: Evaluation of the evidence. Crit Rev Food Sci Nutr, 56(2), 249–260.
• Phillips, S.M. (2014). Higher-protein diets in weight loss: A focus on athletes. Sports Med, 44(S2), S149–S153.
• Mettler, S., Mitchell, N., & Tipton, K.D. (2010). Increased protein reduces LBM loss during weight loss in athletes. Med Sci Sports Exerc, 42(2), 326–337.
• Harvard Health Publishing (2018). The hidden dangers of protein powders.
• Witard, O.C., Hearris, M., & Morgan, P.T. (2025). Protein nutrition for endurance athletes: Recovery and adaptation. Sports Med.
• Cheng, G., Zhang, Z., Shi, & Qiu, Y. (2025). Timing of supplements and recovery: Systematic review and meta-analysis.

Brand pages and current labels (accessed 2025):
Drink Wholesome • KLEAN Athlete • Designs for Health • Ascent Protein • Optimum Nutrition • Garden of Life • Naked Nutrition • Vital Proteins (links provided above).