Everything you need to know about protein supplements

These days, grocery stores shelves are filled with tons of protein-added processed foods like popcorn, chips, cookies, and drinks. But are those really the best way to get more protein in your diet? How can you tell if something is a quality source of protein?

Generally, it’s best to try to get enough protein from whole foods — think lean meat, beans, dairy, and nuts — rather than supplements. That’s because supplements often lack other helpful nutrients, such as iron and fiber. But getting all of your protein from food isn’t always realistic. Here are your best options for picking a protein supplement that’s both healthy and convenient.

Key takeaways

• Most people get enough protein, but people on a plant-based diet or taking a GLP-1 medication may struggle to meet their goals.

• The best way to get protein is from food like lean meats, beans, dairy, and nuts. When that’s not possible, you may want to take a supplement. Don’t rely on processed foods like protein-added chips, popcorn, cookies, etc.

• Protein powders and shakes are considered supplements, so they do not need to be reviewed or approved by the FDA the way food and prescription medications do (though they remain subject to federal manufacturing and labeling regulations).

• When choosing a protein supplement or shake, look for one that doesn’t have added sugar, be mindful of sugar alcohols if your stomach is sensitive to those, and opt for versions with third-party validation of the ingredients.

Despite the current fervor over proteinmaxxing, most people in America do get enough protein. The recommended daily allowance is at least 0.8 grams of protein per kilogram of body weight, which works out to about 65 grams a day if you weigh 180 pounds. But that’s the minimum, meaning you might need even more than that depending on other factors. For example, anyone trying to lose weight or taking a GLP-1 should aim for at least 1 gram per kilogram of body weight, so that ups it to 81 grams a day for that same 180-pound person. (Weight Watchers members get a protein goal calculated specifically for your body and goals, so no need to DIY the math.)

There are some people who might struggle to hit that minimum goal. For instance, GLP-1s reduce your appetite, which can make it harder to eat enough high-protein foods; so can following a plant-based eating pattern.

The best way to know if you’re getting enough protein is to track your meals in the WW app. Weight Watchers members can see that personalized daily protein goal and easily check how close you are to hitting it.

If you’ve made a conscious effort to get more protein from food, but you’re still not where you want to be, a supplement might be able to help you up your intake. Read on for a dietitian’s guide to the best bars, shakes, powders, and what to look for.

For those who follow the Weight Watchers Points program, know that the number of points in a serving of any protein supplement can help simplify your decision-making. That’s because we’ve already done the complex calculations and assessments behind the scenes to give you an overall health value, so checking the points for a protein supplement and choosing the lowest one is an easy way to help guide you (to ones without added sugar, for example). While protein supplements come in various formats, such as powders, pre-mixed drinks, bars, etc., in general, here are some things to look for on the label for any of them.

Check the source of the protein

Reading the label can tell you not just how much protein you’ll be getting per serving; the ingredients list will show you the source of the protein. The most nutritionally complete forms of protein are usually animal-based, such as whey protein, which comes from dairy. It’s high bioavailability, which means easy for your body to break down and access, but if you're plant-based, there are options such as pea protein.

Avoid added sugars

Many protein supplements use non-sugar sweeteners (more on those below), but some do add sugar for flavor. That’s why it’s important to check the label on any powders, drinks, or bars before buying. In general, look for a product with five grams or less of added sugar per serving. 

Be aware of sugar alcohols

If you have a sensitive stomach, you may want to take a closer look at the ingredient list in your protein supplement. In order to keep the amount of added sugars low, some products use other sweeteners in place of sugar. One particular sugar replacement, sugar alcohol, can cause abdominal discomfort like gas, bloating, diarrhea, or abdominal pain for some people. You would see them in the ingredient list as: sorbitol, xylitol, or other -ol words. If you notice any discomfort after eating or drinking a supplement that contains sugar alcohols, try avoiding them in the future.

Look for third-party testing

Protein powders and shakes are considered supplements, so they do not need to be reviewed or approved by the FDA the way food and medications do (though they remain subject to federal manufacturing and labeling regulations). Looking for products that are third-party tested can give you peace of mind that the product contains the ingredients listed on the label and does not contain harmful levels of contaminants. 

To determine if your supplement has been tested, look for a seal on the label. These seals will most likely come from companies such as BSCG, ConsumerLab, Informed Choice, NSF, or USP. ‍

Protein powders come in flavors like chocolate or vanilla, but you can also find unflavored versions that are better for adding to savory items. The nutrition content will vary based on the product. Depending on your protein needs and how much you are consuming through food, a general rule of thumb is to look for a protein powder with 200 calories or less and at least 20 grams of protein per serving. Meeting with a Registered Dietitian through Weight Watchers can help you figure out the amount of protein you need, if a supplement is right for you, and the amount of protein you may want to supplement with.

These products are the more convenient version of protein powders because they’re ready for you to drink right out of the bottle. You can find them in lots of different flavors, like coffee, strawberry, and vanilla. There are also drinkable protein “waters” that come in a variety of fruit flavors. Similar to protein powders, try looking for drinks with 200 calories or less and at least 20 grams of protein, depending on your personal protein needs.

Bars are super portable — it’s easy to toss one in a bag and take it with you on the go. Look for a product that has 200 calories or less and at least 10 grams of protein, depending on your goals. Even better: Find a protein bar with added fiber and not a lot of added sugar. This is where checking the points of a specific product can help, since it can guide you towards choices that are lower in added sugar and higher in fiber.

When you just can’t handle one more protein shake or chewy bar, try some of these creative ways to use your supplements to get more protein. 

• Add ½ - 1 scoop protein powder to oatmeal before cooking

• Use a splash from a protein shake in place of creamer for coffee

• Add a scoop of powder to pancake batter

• Sprinkle a little protein powder in cereal or use a protein shake in place of milk

• Heat up a chocolate protein shake as a high-protein hot chocolate

• Crumble up a protein bar as a topping for yogurt

• Add unflavored powder to savory foods such as soups, sauces, or dips

While most people get enough protein through their diet, those taking a GLP-1 or following a plant-based diet may find it hard to reach their protein goals. Protein powders, drinks, and bars shouldn’t replace whole-food protein sources, but can help increase your intake. Look for powders and drinks with at least 20 grams of protein per serving and bars with at least 10 grams per serving, depending on your protein needs. Also keep an eye on how much added sugar is in the product, any sugar alcohols, and whether it has been third-party tested.