As a dietitian nutritionist, I recommend getting most of your nutrition from whole, real foods—and this definitely applies to protein. Most people don’t need a protein supplement, but nonetheless, it can be extremely useful in some situations. First, let’s talk about when and who might benefit from a protein supplement. 

• If you want a quick snack/meal. This can be especially helpful if you are drinking a smoothie as a meal or are making your oatmeal with plain water. Protein will help to fill you up and keep blood sugar stable.
• If you are an athlete or a very active individual and need additional protein
• If you are pregnant, recovering from surgery or sick and having a hard time eating. Or, having a hard time eating enough. Protein supplements in a smoothie, oatmeal, baked goods or yogurt can help you meet your nutritional needs.

It’s important to note that protein supplements are meant to supplement the diet—not to become the main source of protein in your diet.

Next, let’s go over what to look for in your protein supplement. Make sure you are getting the majority of your protein from whole, real foods like grass-fed meats, wild seafood, pasture-raised chickens and eggs, organic tofu/tempeh, legumes, nuts, and seeds. Here are some additional things to keep an eye out for:

• Short Ingredient List. Stay away from crappy ingredients, such as unnecessary chemicals, additives, artificial flavorings, sucralose or corn solids. The goal is to get a product with a very short ingredient list (ideally one or two) and that you are able to identify each ingredient as food.
• Grams of protein. Aim for a protein powder that has at least 15 grams of protein per serving.
• Source of protein. Protein powder supplements come from a variety of sources, such as whey, egg white, soy, rice, hemp, and others. The type of protein that is right for you will depend on a number of factors, including your personal goals, activity level, digestive health and the reason for wanting to take protein supplements in the first place. 

If you’re not sure which protein source is appropriate for you, I suggest working with a practitioner to help guide you.

Finally, on to the recs! Here are some of my top picks and why I like them… 

• Naked Nutrition. It comes in a variety of different protein powder sources, such as grass-fed whey, goat, pea and rice (to name a few) and the ingredient list is super short, normally one to three ingredients. They also have some flavored options, which to be honest, I generally recommend avoiding because flavored options since they contain more ingredients and normally contain an added sugar or artificial sweetener. With that being said, these flavored options are some of the best I have seen with only three ingredients. Just be aware that the flavored options do contain some added sugar in the form or organic coconut sugar.
• Tera’s Whey. This is a good option if you simply can’t stand the plain protein powders. It has a short ingredient list (normally four ingredients) and comes in a variety of flavors, such as fair-trade dark chocolate and wild blueberry.
• NOW Sports. Options, options, options. They make a pea protein (unflavored, chocolate and vanilla), plant protein (unflavored), egg white (unflavored, chocolate and vanilla), sprouted brown rice, and whey protein, to name a few. I personally like the unflavored pea protein—and the unflavored options are going to be the best since there are fewer ingredients—but it’s understandable that they may not be tolerated by everyone. 
• NutriBiotic Organic Rice Protein. They make flavored and unflavored options, and the unflavored option is great for anyone with digestive issues or on a low FODMAP diet. It contains only 12 grams of protein per serving, but the ingredient list is super short (only one ingredient in the plain option).

This, by all means, is not a comprehensive list—just a few options that I have tried and liked. There are so many good and bad options out there, so if you are interested in a protein supplement, you’re best off sticking to a short ingredient list with quality ingredients. And more importantly to remember is that nothing should replace real, whole foods… it’s called “supplement” for a reason.