How to choose protein powder like a pro

Not all protein powders are created equal. From low-quality ingredients to banned substances, how do you find the right one? And are you being sold on relevant information over marketing hype?

Here's how to crush your protein game with confidence:

Step 1: Cut Through the Marketing Noise

Ignore the flashy claims on the front of the package. Flip it around and check the ingredients. The golden rules:

• Short, simple ingredient lists

• No artificial sweeteners, fillers, or “natural flavors” (a.k.a. mystery chemicals)

• Recognizable protein sources like organic pea, hemp, or grass-fed whey

Step 2: Only Buy Tested Products

Choose protein powders that are NSF Certified for Sport or Informed Choice-approved. These certifications mean the product has been independently tested for contaminants, heavy metals, and other nasties. Also, look for certifications like USDA Organic and GMO Free/ Non-GMO Project Certified which can be a plus!

Step 3: Stick to Organic or Grass-Fed Sources

Organic, non-GMO plant proteins and grass-fed whey don’t just taste better—they’re free from pesticides, additives, and unnecessary junk. You’re fueling your body with clean energy, plain and simple.

Step 4: Don’t Skimp on Protein Intake

Most of us need more protein than we’re getting. Research suggests a minimum of 100 grams per day for optimal muscle and energy support. Women, take note: Dr. Stacy Sims emphasizes that women over 40 especially benefit from 30–40 grams of protein per meal to maintain muscle mass and recovery.

Step 5: Maximize Your Shake Game

Want to get more out of your shake? Try adding the following:

• Healthy fats: Nut butters add creaminess, healthy fats and extra protein.

• Fiber: Chia seeds or ground flaxseed add fiber and omega-3 fatty acids.

• Spices: Cinnamon, nutmeg, or ginger can add warmth and complexity to your shake and really enhance the flavor profile.

• Creatine: Excellent for brain and muscle support.

These simple additions can improve digestion and help your body absorb protein more effectively and increase nutritional value.

🥤Here’s a few variations we like:

• Vanilla Protein powder + pumpkin spice + small knob of ginger (dime size) + cashews + splash of vanilla extract + water

• Vanilla Protein powder + cinnamon + macadamia nuts + cocoa powder

The Simply Dished Protein Checklist

✅ Organic or grass-fed protein source.

✅ Third-party tested for quality and safety.

✅ Free from artificial sweeteners, fillers, and “mystery” ingredients.

The Bottom Line

Your protein powder should be a tool, not a gamble. Do your homework, check the label, and make an informed choice. It’s one of the simplest ways to invest in your health.

Ready to level up your nutrition game?

Source Citations:

• Sims, S. Roar: How to Match Your Food and Fitness to Your Unique Female Physiology.

Quote:

Dr. Stacy Sims emphasizes the importance of protein intake for women, particularly those who are active or going through menopause. She recommends that women aim for 1.7 to 2.4 grams of protein per kilogram of body weight per day, with those in the menopause transition targeting the higher end of that range. Additionally, she advises consuming 30 grams of high-quality protein within 30 to 45 minutes after exercise, and regular doses of 30 to 40 grams of protein at each meal to support muscle maintenance and recovery.

• NSF Certified for Sport

• Verywell Fit: Best Organic Protein Powders

Protein Powders

• NOW Sports - Whey Protein Isolate Powder

• Garden of Life SPORT Grass Fed Whey Protein Powder

• Garden of Life Organic Whey Protein Grass Fed, Vanilla

• Orgain Organic Vegan Protein + 50 Superfoods Powder, Creamy Chocolate Fudge