Protein supplements (aka protein powder) are a convenience tool: they help you hit a solid protein baseline on busy days, low-appetite days, or “I can’t even think about cooking” days. I’m picky about what I recommend here — I’m looking for products that are easy to tolerate, easy to use consistently, and transparent enough that you can feel good about what you’re buying.
Quick pick guide
- Want the simplest ingredient list + unflavored for smoothies/baking? → Earth Fed Muscle Truly Buff (unflavored whey)
- Need plant-based + sugar-free + strong testing/transparency vibes? → Ritual Essential Protein Daily Shake
- Want NSF Certified for Sport + whey isolate (popular with athletes)? → Thorne Whey Protein Isolate
Ritual — Essential Protein Daily Shake (Plant-Based)
Why I like it: This is my go-to plant-based recommendation when someone wants something that feels “clean,” sugar-free, and thoughtfully formulated. It’s pea-protein based and includes a complete amino acid profile support (Ritual adds L-methionine + choline).
Label highlights (per serving):
- 20g protein
- 120 calories
- 0g sugar
- 2g fiber
- Serving size: 5 tablespoons (about 31g)
- 15 servings per container
Ingredients + sweeteners:
- Organic pea protein + coconut MCT oil, sunflower lecithin
- Sweetened with rebaudioside-m + monk fruit extract
Quality/testing callouts:
- Clean Label Project Certified + Purity Award noted, and “third-party tested (for heavy metals & microbes)” appears in listing details.
Best for:
- Dairy-free / vegan
- People who want 0g sugar
- Folks who like a more “modern wellness brand” approach with traceability/testing language
Good to know:
- Sodium is 290mg/serving (worth noticing if you’re on a sodium-restricted plan).
- Like many plant proteins, it can taste/feel a bit different than whey — blending helps.
Flavors: Vanilla and Chocolate
Shop Ritual — 25% off your first order
Discount automatically applied via my link. Code KATIEE-25 also works at checkout.
Thorne — Whey Protein Isolate
Why I like it: This is the one I point to when someone says: “I want a reputable brand, whey isolate, and I care about sport certification.” It’s NSF Certified, and it’s one of the more common “athlete-friendly” choices.
Label highlights (per serving):
- 21g protein
- Serving size: 1 scoop
- 30 servings per container
Ingredients notes:
- Includes whey isolate + gums for texture + stevia extract
- Also includes cane juice sugar
- Contains a bromelain + papain blend (enzymes)
Best for:
- People who want whey isolate
- Athletes who specifically want NSF Certified
Flavors: Vanilla + Chocolate
Shop Thorne – 10% off your order
Truly Buff Unflavored Grass-Fed Whey Protein (Earth Fed Muscle)
Why I like it: This is my “keep it simple” pick. It’s unflavored, works in smoothies/oatmeal/baking, and the ingredient list stays refreshingly short. It’s also higher-protein per serving than many basics, which makes it a super efficient add-on.
Label highlights (per serving):
- 27g protein
- 110 calories
- Serving size: 1/2 cup (34g)
- Ingredients: whey protein concentrate, sunflower lecithin
- Contains milk
Best for:
- People who want unflavored (no “birthday cake” flavor commitment)
- Smoothies, oats, yogurt bowls, baking
- Anyone who wants a minimal-ingredient whey option
Good to know:
- This is whey concentrate (not isolate). If you’re very lactose-sensitive, you may do better with a whey isolate instead.
Flavors (if you don’t want unflavored): Chocolate Shakeup, Whey Back Vanilla, Power Couple Peanut Butter Cup, Strawberry Feels (Forever), Dark Arts Salted Chocolate, Magic Beans Mocha, Go! Bananas — plus seasonal drops like Jam Session Berry Blast + Orange Creamsicle.
What I look for in a Protein Supplement (so you don’t have to overthink it)
When clients ask me “what’s the best protein powder?”, my answer is always: the one you’ll actually use — but with a few non-negotiables:
- Protein source that fits your gut: whey isolate tends to be easier for some people than whey concentrate; plant protein can work great too.
- Sweeteners you tolerate: some people do amazing with stevia/monk fruit, others get bloating or hate the taste.
- Mixability + taste: if it clumps or tastes like sadness… it won’t happen daily.
- Testing/quality signals: third-party testing and recognized certifications can be a nice plus, especially if you’re using it frequently.
Related RD Reads (if you want the deeper strategy)
If protein supplements are part of your routine, these posts will help you actually use them consistently (and get better results):
- Protein in a Calorie Deficit: Why It’s Essential for Preserving Muscle and Losing Fat
- Best Protein Powder for Women Over 40: Why Naked Whey Wins
- Creatine 101: What It Actually Does (RD Breakdown)
- How to Test Creatine for 30 Days (Without Bloat or a Loading Phase)
- 6 Protein Mistakes Sabotaging Your Muscle After 40 (and how to fix them)
