7 Best Protein Powders for Beginners in 2024

If you’re new to working out or dietary supplements, it’s perfectly normal to feel overwhelmed by the different brands and variations of protein powder available online. With so many options, how do you know which is the best protein powder for beginners?

We’ve done the research and tested a variety of brands and products to compile this list of our top picks. We’ve considered protein per serving, overall macro breakdown, taste and price, so you can be sure to find the right option for your goals, diet and personal preferences.

Our collective of certified nutritionists and professional athletes has meticulously tested 30 protein powders to bring you the 7 best ones for beginners. The protein powders were analyzed across 6 essential metrics, with our team devoting 5 weeks to testing most of them. Besides the extensive testing, we’ve also analyzed hundreds of online reviews. We update our list frequently, so feel free to leave your comments and share your experiences!

Top 7 Protein Powders for Beginners Reviewed

1. Transparent Labs 100% Grass-Fed Whey Protein Isolate – Top Pick
2. Dymatize ISO 100 Protein Powder – Runner Up
3. Isopure Zero/Low Carb Whey Isolate Protein Powder
4. MuscleTech Nitro-Tech Whey Protein Powder
5. Optimum Nutrition Gold Standard Whey Protein
6. Naked Nutrition Naked Whey
7. Vega Sport Premium Vegan Protein Powder

Product	Total	Macro Breakdown	Taste	Nutrition Label Transparency	Fat Content	Mixability	Value for Money
Transparent Labs	58	10	10	10	10	10	8
Dymatize	58	10	9	10	10	9.5	9.5
Isopure	57.5	10	9.5	9.5	10	9.5	9
MuscleTech	56.5	9	9.5	9.5	9	10	9.5
Optimum Nutrition	56.5	9	10	9.5	9	10	9.5
Naked Nutrition	55.5	9	9.5	10	9	9	9
Vega	53.5	9.5	8.5	10	9	9	7.5

1. Transparent Labs 100% Grass-Fed Whey Protein Isolate – Top Pick

Transparent Labs 100% Grass-Fed Whey Protein Isolate is a high-quality protein powder that’ll make great protein shakes for beginners. It is made from grass-fed cow milk, has up to 3g carbs across all flavors, and zero to 1g of fat, making it a great choice for those looking to build muscle and strength without adding significant calories from carbs and fat.

• Diet Type: Bulking, Cutting, Recovery
• Suitable for Vegans: No
• Protein Source: Whey Protein Isolate
• Serving Size: 33-34.5g
• Price per Serving: ~$2
• Protein-by-Weight Ratio: 81-85%
• Protein: 28g
• Carbohydrates: 1-3g
• Fats: 0-1g
• Added Sugar: 0g
• Company Founded: 2015
• Recommended by Athletes: Paul Sklar, Hafþór Júlíus Björnsson, Paulina Andrade, Inayah Webster

Each scoop contains 28g of easily digestible, highest quality protein with all 9 essential amino acids in needed amounts. And since whey protein contains about 25% BCAAs, one serving of Transparent Labs Whey Protein Isolate has about 7 grams of BCAAs!

Due to the form of isolate, this protein contains a minimal amount of lactose, which makes this product better suitable for people with lactose intolerance than whey concentrate. It also does not contain added sugars and artificial food additives.

Overall, the Transparent Labs Whey Protein Isolate is one of the best whey protein for beginners looking to build muscle and strength without adding much extra calories from carbs and fats. It has a great protein-by-weight ratio and overall macro breakdown, as well as great mixability and 8 tasty flavors to choose from.

This product also has successfully passed the test for the presence of pathogenic microorganisms and heavy metals, and is certified by Labdoor.

2. Dymatize ISO 100 Protein Powder - Runner Up

Dymatize ISO 100 Protein Powder is a well-known product that has been in the lifting scene for a while. It contains 100% whey isolate, including hydrolyzed whey isolate, making it a high-quality source of protein for muscle growth and repair. As any other whey protein, this powder is quickly and easily digested and absorbed.

• Diet Type: Bulking, Cutting, Recovery
• Suitable for Vegans: No
• Protein Source: Hydrolyzed Whey Protein Isolate, Whey Protein Isolate
• Serving Size: 30-33g
• Price per Serving: ~$1.3-1.5
• Protein-by-Weight Ratio: 76-83%
• Protein: 25g
• Carbohydrates: 1-3g
• Fats: 0-1g
• Added Sugar: 0g
• Company Founded: 1994
• Recommended by Athletes: Dani Elle Speegle, Lisa Alli, Braden Olexo, Tasha Turnbull, Kayla Demarco

One serving contains only 110-120 calories, which come from 25 g of protein, 1 to 3 g of carbohydrates and from zero to 1 g of fat. Each serving will provide you with 5.5 g of BCAA, including 2.6 g of a key muscle building amino acid leucine.

This product also contains a minimal amount of lactose, so it may be best suited if you have a milk sugar intolerance. By the way, Dymatize ISO 100 is certified by Informed Choice.

Overall, Dymatize ISO 100 Whey Protein Powder is another excellent choice for those who are looking for the best starter protein powder.

3. Isopure Zero/Low Carb Whey Isolate Protein Powder

The Zero/Low Carb Whey Isolate by Isopure is another solid option for new gym-goers and protein powder users to get the nutritional support they need. This product contains 25 grams of 100% of whey protein isolate, zero to 1 gram of carbs, and 0-0.5 grams of fat. This protein is also enriched with a mix of vitamins and minerals, which can be considered a significant bonus. The calorie content of one serving is from 100 to 110 calories, therefore, given the 25 grams of protein per serving, the percentage of protein to the total calorie content is 91-100%!

• Diet Type: Bulking, Cutting, Recovery
• Suitable for Vegans: No
• Protein Source: Whey Protein Isolate
• Serving Size: 31-33g
• Price per Serving: ~$1.8
• Protein-by-Weight Ratio: 76-80%
• Proteins: 25g
• Carbohydrates: 0-1g
• Fats: 0-0.5g
• Added Sugar: 0g
• Company Founded: 1984
• Recommended by Athletes: Dr. Jedidiah Ballard, Gregory Choplin, Brianna Bernard

The Creamy Vanilla flavor, in particular, is a delicious addition to your pre-workout or post-workout shake or smoothie, making it easier and more enjoyable to get the nutrition you need.

If you're new to working out and looking for a protein powder to support your nutritional needs, this protein powder by Isopure is a great choice. Among the disadvantages is the lack of third-party certifications and relatively high price per serving. In this component, this protein loses to the leaders of this rating.

4. MuscleTech Nitro-Tech Whey Protein Powder

MuscleTech Nitro-Tech Whey Protein is another well-known protein powder that you’ve probably seen at the gym and many people have used since it was first introduced in the 90s. This product contains a blend of whey protein isolate and concentrate. One serving has 30 grams of high-quality protein, including almost 7 grams of BCAAs. 

• Diet Type: Bulking, Recovery
• Suitable for Vegans: No
• Protein Source: Whey Protein Isolate, Whey Protein Concentrate
• Serving Size: 45-46 g
• Price per Serving: ~$1.5
• Protein-by-Weight Ratio: 65-67%
• Protein: 30g
• Carbohydrates: 3-4g
• Fats: 2-3g
• Added Sugar: 0g
• Company Founded: 1995
• Recommended by Athletes: Blessing Awodibu, Ashton Hall, Michael Dean, Allie Jo, Joshua Manoi

Due to the large amount of protein per serving, as well as 3-4 grams of carbohydrates and 2-3 g of fat, the calorie content of one serving is 150-160 kcal (depending on the flavor). However, you can use a slightly smaller portion, then the total calories will be lower and the amount of protein will be about the same as the other proteins in this ranking.

Also, this protein contains 3 grams of creatine monohydrate. This is especially convenient for those who keep forgetting to take this great supplement, that helps build strength, lean muscle mass and increase high-intensity performance.

It mixes easily with water or milk and can be used for protein-packed recipes. Among the several flavors to choose from, milk chocolate stands out and has received many positive reviews.

Overall, MuscleTech Nitro-Tech Whey Protein is an excellent choice for those new to working out and want to add protein to their overall diet.

5. Optimum Nutrition Gold Standard Whey Protein

Optimum Nutrition’s Gold Standard Whey Protein Powder is one of the staple protein powders for beginners, and for a good reason. The company has been producing quality protein powder for decades and has cemented itself as a great choice for beginners and advanced consumers alike.

• Diet Type: Bulking, Cutting, Recovery
• Suitable for Vegans: No
• Protein Source: Whey Protein Isolate. Whey Protein Concentrate, Hydrolyzed Whey Protein
• Serving Size: 31-32g
• Price per Serving: ~$1.2
• Protein-by-Weight Ratio: 75-77%
• Protein: 24g
• Carbohydrates: 2-5g
• Fats: 1-2g
• Added Sugar: Not specified
• Company Founded: 1986
• Recommended by Athletes: Sandy Sklar, Justin Jefferson, Taylor Fritz, Clay Harbor, Tunde Oyeneyin

With 24 grams of protein per serving, this product will be an excellent source of an additional serving of high-quality protein in your diet. It also contains 5.5 grams of naturally occurring BCAAs.

Optimum Nutrition Gold Standard is known for its huge palette of flavors to choose from, so everyone will be able to find their favorite flavors. Due to lecithin in the ingredients list, the powder is also easy to mix, so you don't need to worry much about it clumping or not blending properly.

With Optimum Nutrition Gold Standard Whey Protein Powder, you get a great-tasting, high-quality protein. There are also many different package sizes.

6. Naked Nutrition Naked Whey

The whey protein concentrate by Naked Nutrition is another great beginner protein powder. Naked Nutrition prides itself on the fact that its supplements have a small ingredient list with no artificial additives. Their unflavored whey protein contains only one ingredient: whey protein concentrate, while the flavored options consist of three ingredients: whey protein concentrate, organic coconut sugar and natural flavoring.

• Diet Type: Bulking, Recovery, Cutting (unflavored version)
• Suitable for Vegans: No
• Protein Source: Whey Protein Concentrate
• Serving Size: 30g for unflavored, 37-38g for flavored
• Price per Serving: ~$1.25 (for Unflavored) / ~$1.55 (for Flavored)
• Protein-by-Weight Ratio: 83% (Unflavored), ~65-67% (Flavored)
• Protein: 25g
• Carbohydrates: 3g (Unflavored), 8g (Flavored)
• Fats: 2g (Unflavored), 2-3g (Flavored)
• Added Sugar: 0g (Unflavored), 3-5g (Flavored)
• Company Founded: 2014
• Recommended by Athletes: Lauren Mary Kim, Kaella Madix, Elise and Adam - Live Hard x Love Hard

As a whey protein it has an excellent amino acid profile and almost 6g of BCAA per serving, making it great for muscle growth and recovery. Each serving contains 25g of highest quality protein to help you more easily reach your daily protein target. However, it is worth considering that this is a whey protein concentrate, which contains more lactose than isolate. Therefore, it may not be suitable for people with lactose intolerance.

Overall this protein powder offered by Naked Nutrition is a solid choice for beginners looking to increase their protein intake. It's affordable, has very little sodium per serving compared to most other protein brands, and is certified by Informed Choice.

7. Vega Sport Premium Vegan Protein Powder

Vega Sport Premium Vegan Protein Powder is the perfect choice for vegans just starting out on their fitness journey. With 30g of plant-based protein and 5 grams of BCAA per serving, this dairy-free powder is the perfect way to optimize athletic performance and increase overall protein intake for strict vegetarians.

• Diet Type: Bulking, Recovery
• Suitable for Vegans: Yes
• Protein Source: Pea Protein, Pumpkin Seed Protein, Sunflower Seed Protein, Alfalfa Protein
• Serving Size: 41-44g
• Price per Serving: ~$2-2.2
• Protein-by-Weight Ratio: 68-73%
• Protein: 30g
• Carbohydrates: 4-6g
• Fats: 3.5-4g
• Added Sugar: 0g
• Company Founded: 2001
• Recommended by Athletes: Brendan Brazier, Kelsi Kendel, Waikei

The main source of protein in this product is peas, which is one of the richest sources of protein among all plant-based proteins. It has a good overall amino acid profile and one of the best BCAA and leucine scores of any plant protein.

Vegan proteins are also usually high in iron. And this product is no exception, because depending on the flavor you choose, from one serving you will get from 5.5 mg to 7 mg of this mineral. On the other hand, this product contains a relatively large amount of sodium - more than in every milk-based protein from this rating.

Overall, with Vega Sport Premium Vegan Protein Powder, you can get high-quality vegan protein you need to build muscle and improve recovery after hard training sessions without sacrificing your commitment to a vegan diet.

Why Do You Need Protein?

Protein powder is an easy and convenient way to increase your daily protein intake and get the nutrient your body needs to build and repair muscles. Next, I will briefly discuss why protein is necessary for building muscle and provide tips on choosing the best protein powder for beginners.

If you’re looking to build muscle and strength, then consuming enough protein is essential. Protein is the building block of muscles and is a necessary macronutrient to help you reach your fitness goals. In addition to helping build muscle mass and strength, protein helps maintain satiety, supports bone health, and plays an important role in overall health.

1. Protein Helps You Build Muscle and Strength

Consuming a sufficient amount of protein helps to achieve the best results in building muscle mass and strength, especially in combination with regular strength training in accordance with the principle of progressive overload.

To maintain and build muscle mass, most need approximately 1.4-2 g of protein per 1 kg of body weight. Consuming protein from both animal and plant-based sources is recommended. And while animal vs plant-based proteins are a hotly debated topic, animal proteins (including dairy-based protein supplements) generally have greater potential for maximizing muscle growth.

2. Protein Keeps You Full for Longer and Aids Weight Loss

Protein is especially important for those looking to lose weight, as it decreases your chances of overeating and hence helps to stay in a calorie deficit. This is due to the fact that protein is the most satiating macronutrient.

3. Protein Keeps Your Bones Healthy

Protein is also essential for keeping your bones strong and healthy as it helps to build and repair bones. In addition, dairy products and dairy-based protein supplements contain significant amounts of calcium, which also plays a key role in bone health. However, plant-based protein supplements may also contain high amounts of this important mineral.

How to Find the Best Protein Powder for Beginners?

When choosing a protein powder, there are several key factors to consider, including the source and type of the protein, the macro- and micronutrient profile, taste, gut tolerability and brand reputation.

1. Source

When choosing a protein supplement, the primary consideration is a protein source that is compatible with your diet and gastrointestinal response.

Protein supplements from all sources are suitable for omnivores: dairy-based (including milk protein, whey protein and casein), beef, egg and plant-based proteins. Also, one protein can contain a blend of different types, for example, whey and soy.

There are different categories of vegetarians (lacto-, ovo-, ovo-lacto), so in general they should choose a protein that does not contain ingredients that are incompatible with their diet. For example, egg protein and plant-based protein are suitable for ovo-vegetarians; milk-based and plant-based protein are suitable for lacto-vegetarians; dairy-based, egg and plant-based protein are suitable for lacto-ovo-vegetarians. Whereas for vegans, only plant-based protein is acceptable.

2. Type

Depending on the use of filtration methods and protein extraction from their raw materials, protein supplements can generally be divided into concentrates and isolates. The first contains a lot of protein, but a significant amount of carbohydrates and fats, the second has a higher protein-by-weight ratio and from zero to lower carbohydrates and fats.

For example, whey protein isolate is more refined, with higher percent of protein in relation to weight of powder, and less fat and lactose than whey concentrate. This can be of great importance to lactose intolerant people, as whey protein isolate is better for them than concentrate.

There is also whey protein hydrolyzate, in which the proteins have gone through a process of breaking apart protein chains into shorter peptides (it is pre-digested protein). It is also better suited for those with lactose intolerance, but it costs more and have bitter taste.

3. Macronutrient Profile

Since we buy protein supplements to get an extra serving of protein, the key factor when choosing a particular product is the amount of protein per serving. In general, the higher the ratio of protein to the weight of powder in serving, the better. The best protein supplement options are those with 20 g of protein per serving or higher.

At the same time it is worth paying attention to the amount of carbohydrates and fats per serving, and accordingly, to the total caloric content. Depending on your specific goal (weight loss, weight maintenance, or weight gain), you should choose a supplement with a suitable amount of carbohydrates and fats. For example, when losing weight, it may be better to choose protein powders with a minimum amount of carbohydrates and fats.

4. Gastrointestinal Tolerability

With intolerance to lactose and / or milk proteins, milk-based protein may not be suitable even for omnivorous or lacto-vegetarians. Plant-based proteins can be easier to digest, making them a better choice for those who are lactose intolerant or have other food intolerances or sensitivities, related to animal-based high-protein foods or supplements.

However, with lactose intolerance, dairy-based proteins may still be suitable. As already mentioned, whey isolate contains minimal to zero lactose, so it may not cause problems. However, you need to experiment with this, because, unfortunately, protein powders are unpredictable for our gastrointestinal tract. Many people have to try different brands of whey protein isolate until they find one that doesn't cause problems.

5. Taste

Protein powders come in a variety of flavors. You will find basic flavors such as chocolate, vanilla, and strawberry, to more exotic offerings such as mocha, cookies n’ cream, and cinnamon french toast. 

When choosing a protein powder, try out a few different flavors to find the one you like the most. Ideally, having your protein shake should feel like a treat and not something you feel like gulping down as quickly as possible for the sake of making gains.

6. Brand Reputation and Third Party Testing

An often underestimated factor is the presence of third-party certification. These are independent organizations that test protein supplements for prohibited substances, the concentration of heavy metals and other harmful contaminants. If you're a beginner, it's best to start with certified protein powder from the very beginning of your fitness journey. With daily use of such a product, you can minimize the risks to your health.

Protein Consumption Tips for Beginners

Once you’ve chosen the right protein powder for your needs, there are a few tips to keep in mind when it comes to buying and consuming it.

1. Buying Protein Powder for the First Time

Don't rush to buy the biggest package of protein. Since this type of supplement is unpredictable in the context of gastrointestinal tolerability, it is best to buy packaging with the smallest available volume to assess tolerability: is there severe discomfort, bloating, nausea or even diarrhea after trying this protein a few times?

If there are no problems, next time you can feel free to buy the largest package to save on your budget, since the cost of one serving of the same protein is usually the lowest when buying a large package.

Experiment until you find a protein that won't cause problems, or at least won't cause significant discomfort. You can also experiment with forms of taking protein powder. For example, if you experience severe bloating or stomach pain after a protein shake, try adding it to oatmeal or baked goods. You can also use less protein at a time to alleviate symptoms.

2. Timing

You can consume your protein when it is most convenient for you. Some like to add protein to their oats or protein pancakes for breakfast. Some like protein shakes or smoothies as a snack, while others prefer to have their shakes as a pre-workout or post-workout snack.

3. Serving Size + Added Ingredients

It is not necessary to consume the serving of protein specified by the manufacturer at once. Adjust serving size based on your total protein needs and your protein distribution for each meal. It is also worth considering additional ingredients, which can contain a significant part of the protein. For example, mixing protein powder with milk can significantly increase the overall amount of protein.

4. Mixing

Protein powders can be mixed with water or milk for a quick and easy shake. For a more nutrient-dense shake, you can add fruits such as bananas, nut butter, or oats for an extra energy boost.

A tip for those using a shaker bottle. Pour the liquid first, then add the powder. This will reduce the likelihood of the formation of dry protein lumps.

FAQ

Do You Need Protein Powder as a Beginner?

Protein powder is not necessary for beginners, but it can be a convenient way to supplement your daily protein intake. It is important to ensure you are getting enough protein through whole food sources.

Should I Take Whey Protein With Milk or Water?

This depends on your individual preferences and goals. If you want a concentrated source of protein without additional calories from carbs and fats, water may be a better option. If you want to increase the amount of protein in the shake and improve its taste and texture, you can add low-fat or skim milk. If your shake also has room for extra carbs, then that's fine!

How Much Protein Should a Beginner Take?

There are no clear guidelines for beginners, and your protein needs depend on your goals, weight and body fat percentage, as well as the type, intensity and volume of your workouts. Generally speaking, depending on your body composition, goals and type of training, aim for between 0.54 - 1 grams of protein per pound of body weight.

Conclusion

To choose the best beginner protein powder, it is important to consider the type of protein and your diet, amount of protein per serving, overall macronutrients breakdown and calories in one serving, as well as allergies, possible intolerances and sensitivities, the taste and third party certification.

I recommend the Transparent Labs Protein as the best whey protein for beginners for its highest quality whey protein isolate, great macro breakdown, delicious flavors and third party testing with the highest Labdoor ranking.

Also read:

• Muscle Milk vs Whey Protein
• Milk Protein vs Whey Protein
• Protein Shake Diarrhea
• Water or Milk in Protein Shake
• Pea Protein vs Hemp Protein
• Protein Powder vs Protein Shake
• Whey or Hemp Protein
• Should You Drink Protein Shakes On Rest Days
• Best Chocolate Protein Powder
• Creatine Benefits for Women

References:

1. Creatine Supplementation // National Library of Medicine: https://pubmed.ncbi.nlm.nih.gov/34234088
2. International Society of Sports Nutrition Position Stand: protein and exercise // BioMedicalCentral: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
3. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance // National Library of Medicine: https://pubmed.ncbi.nlm.nih.gov/31394788/
4. Optimal Protein Intake Guide // Examine: https://examine.com/guides/protein-intake/
5. Protein // Examine: https://osteoporosis.ca/protein/