How to Pick a Protein Powder

Several years ago, scientists developed a protein quality scoring system based on how efficiently different dietary proteins are digested and used by the body. A whole egg was assigned the benchmark score of 100.

Shortly after, the food industry isolated whey from dairy, which scored even higher. Since then, whey and eggs have remained at the top of the protein quality scale, followed by milk, egg whites, fish, beef, chicken, casein, soy, wheat, and legumes like beans and peanuts.

So what determines a high-quality protein?

Two key factors:

• Bioavailability: how easily your body can digest and absorb the protein.
• Essential amino acid content: especially the nine amino acids your body cannot produce on its own.

In real life, we rarely consume proteins in isolation. Whether you’re blending a smoothie or eating a meal, protein is often combined with other ingredients. These combinations can improve the overall amino acid profile and elevate the quality of a lower-scoring protein.

If you’re shopping for a protein powder, my top recommendation is whey protein isolate. It’s highly bioavailable and rapidly absorbed. After that, I recommend whey concentrate and egg white powder.

What’s your go-to protein powder, and why do you love it?

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