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Try these expert-recommended supplements if you need a boost of muscle-building protein.

When it comes to optimal performance and recovery, most runners know that protein plays a crucial role. Over the years, we’ve seen nutritional trends that push the macronutrient, including moves by food manufacturers to add it to things like cookies and ice cream.

Experts recommend that athletes might benefit from consuming more protein than their non-runner counterparts. The recommended protein intake for runners is 0.5 to 0.9 grams per pound of body weight, according to the Academy of Nutrition and Dietetics. For a 150-pound person, that’s roughly 75 to 135 grams per day.

Runners who follow a varied diet—even vegetarians—likely consume enough protein from whole foods, says registered dietitian Jenna Braddock, C.S.S.D. “You don’t have to have protein powder products even though marketing tells us otherwise,” Braddock tells Runner’s World.

That said, there are certain situations, often temporary, during which runners have increased protein needs and would benefit from supplementing with a powder. Braddock points out that runners in peak training, people who are juggling hectic schedules, breastfeeding runners, and vegan or plant-based runners might need more protein and calories. There is also research that recommends older runners boost their protein intake to promote muscle synthesis after a workout, Braddock says.

Increasing that intake through diet alone can become challenging, she says, making a protein powder a smart option. “In those cases, you can look at powders as something you can supplement with and take a load off of some of that meal prep,” she says.

Perhaps the greatest benefit of protein powders is they’re a convenient source of important nutrition. “They can serve a helpful role for anyone who’s looking for an easy way to get a good dose of protein,” Braddock says.

A scoop or two of powder might deliver 30 grams of protein, which can be easier to consume than certain portion sizes of food, say, chicken for example, Braddock says. (A three-ounce portion of chicken contains about 26 grams of protein.) Powders can be easily mixed into just about anything, including oatmeal, smoothies, baked goods, or just with water.

It can be easy to get caught up in marketing labels touting claims like “weight loss,” “improved performance,” “vegan,” “organic,” “superfood blend,” and not know what powder might be best for you and your needs.

When reading the nutrition labels to determine if a certain protein powder is right for you, it’s important to note the scoop and serving sizes, Braddock says. Not all scoops are the same size, and some powders, even those that use the same type of protein, require two scoops instead of one for a substantial serving protein. For example, you might need two scoops of some plant-based powders for just 12 grams of protein. “There’s nothing wrong with that,” Braddock says. “But in my opinion, that’s a lot of scoops to get to 24 grams of protein.” Other brands might offer a whopping 40 to 50 grams of protein in a scoop or two.

There are a variety of protein sources, with more coming on the market, seemingly every day.

▶ Whey: This is the OG of protein powders. It’s a tried-and-true source that offers a complete protein profile, meaning it contains all nine essential amino acids. It’s dairy-based, which can be a dealbreaker for people who struggle with dairy intolerances or who follow a plant-based diet. You could argue that whey powders are the most palatable, largely because manufacturers have been developing the taste and consistency for decades.

▶ Pea: This fairly recent entrant into the protein powder market can be hit or miss when it comes to taste because it’s so new. Two scoops contain about 27 grams of protein. It’s vegan-friendly, increasing its popularity for those who avoid dairy.

▶ Soy: Like whey, soy protein powders are a tried-and-true option. It’s a plant-based protein that provides all nine essential amino acids. Soy has been under fire over the years for potentially causing adverse health effects, but research doesn’t support that, Braddock says. But with all things nutrition, it’s best to change up your nutrient sources, including protein.

▶ Protein blends: Powders are now also available as blends from certain ancient grains, including quinoa and amaranth, giving plant-based runners yet even more options.

Working with a sports dietitian is a helpful way to determine if you might benefit from adding a protein powder supplement to your diet, and if so, what the powder should contain. Some powders contain vitamins, minerals, and probiotics. Certain people, Braddock says, might only need protein, so they can forgo the pricier powders that contain nutrient boosts, including superfoods. “But a breastfeeding runner might need more nutrition than just protein and should look for additional carbohydrates, fat, and fiber,” she says.

You might see protein powders that also bill themselves as containing “superfoods,” like broccoli sprouts or acai. These are add-ons that aren’t always necessary, Braddock says, and can jack up the price of already-expensive powders. Plus, the amounts of these superfoods are so small that there might not be much of a benefit at all, Braddock says.

When reading an ingredients list, the lowest quantities are at the bottom, which means they’re isn’t much in the product at all. “If the brand is marketing a superfood, but it’s at the tail end of the list, chances are it’s not a significant amount,” she says.

Supplements, like protein powders, are also not regulated by the U.S. Food and Drug Administration, which means brands can make claims that aren’t true or tout ingredients that aren’t really there. Braddock advises people to look for powders that are certified by third-party companies, including USP, NSF, Informed Choice, and Informed Sport.

“Just because something is certified doesn’t mean it’s effective,” she says, pointing out these certifications vet the ingredients, and in the case of sports certifications, confirm the products don’t contain banned substances for performance.

As the former food and nutrition editor for Runner’s World and avid runner I know all about how nutrition can make or break a workout. And like the RW test editors, I’m always trying new nutrition products that will help my performance and recovery (and taste great, too). When choosing protein powders, I looked only for certified products, assessed taste and how well the powder dissolved, and of course, the amount of protein per scoop and serving. I also considered the source of protein; while I prefer whey products, not everyone wants a dairy-based supplement. To round out my knowledge of protein powders, I spoke with registered dietitian Jenna Braddock about her favorite brands across protein types.

Muscle Milk has been around for about 25 years, making it an early player in the protein powder game. It’s very much marketed toward gym-goers and body builders, but we like the supplement’s flavor and ease of use. Just one serving touts 32 grams of protein, making it an excellent post-workout snack mixed in a smoothie or with water. Like nearly all powders, it doesn’t totally dissolve, but it’s less gritty than others, and the chocolate flavor is rich.

Former pro runner and the fastest American man to run the Boston Marathon, Ryan Hall, worked with Muscle Milk as he aimed to build muscle when he retired from running. (He swears by these Muscle Milk chocolate pancakes.)

For runners who are looking for a plant-based protein powder, Braddock recommends this pea protein, particularly the vanilla flavor (she developed this recipe for peanut butter and jelly chia pudding, which is sponsored by NOW). Pea protein powder is surging in popularity thanks to marketing and celebrity endorsements, but it’s not necessarily a better protein than whey or other plant proteins (and the industry is still working on improving its flavor and consistency).

And while NOW Sports Nutrition Organic Pea Protein contains branched-chain amino acids (leucine, isoleucine, and valine), research doesn’t really support the claim that consuming BCAAs increases muscle protein synthesis. In other words, you might be overpaying for powders that tout BCAAs.

This shake is one of Braddock’s favorites for general nutrition, thanks to its versatility, flavor, and boost of superfoods, which she reiterates, is a nice-to-have but not a requirement. The protein comes from a blend of soy, chickpea, pea, rice, amaranth, millet, and quinoa, and the “superfoods” are radish sprouts, broccoli sprouts, and alfalfa sprouts. Each order contains 4 pouches with 15 servings per pouch.

Gnarly is a great-tasting option that provides complete protein from whey. A bonus is that the whey comes from grass-fed cows; while there isn’t research to support health benefits of grass-fed protein powders, there is some to suggest grass-fed beef contains higher levels of certain nutrients: vitamins A and E and other antioxidants.

Braddock recommends this high-quality protein powder for people looking for a simple whey protein. Protein isolates contain a higher amount of protein than their concentrate counterparts, roughly 90 percent versus 70 to 80 percent protein, Braddock explains. That’s why one scoop of NOW Sport Whey Protein Isolate contains as much protein as other brands’ double scoops.

Comparable to NOW Sport Whey Protein Isolate (but more than double the cost per ounce), Thorne is widely used among professional athletes, including 800-meter runner Ajee Wilson. Braddock calls it a fancy, reputable brand. Because Thorne uses a protein isolate, it packs in more protein per serving, requiring just one scoop for 21 grams compared to competitors’ two scoops for similar amounts. Thorne provides 2.3 grams of leucine, which hits the 2 to 4 grams post-workout recommendation that can help support muscle health, Braddock says.

Unlike other whey protein powders (or any protein powders), Braddock says, this product contains probiotics for people looking to give a boost to their gut health. It also uses erythritol, a sugar alcohol, as a sweetener, which is unique, Braddock says.

This product is proof that mixing up your plant proteins—crucial for vegan and plant-based athletes—goes a long way in providing a substantial source of the nutrient. It also increases the variety of amino acids and protein bioavailability, or the amount of protein that your body can absorb. This complex includes pea, hemp, and quinoa and offers 22 grams of protein per scoop, while most single-source plant protein powders require two scoops for the same amount. “The protein is better concentrated when you mix plant proteins,” Braddock says.

RW: You’ve tested lots of protein powders. What’s your go-to for personal use?

J.B.: I use different protein powders for different circumstances. My favorite general nutrition shake with protein—that tastes delicious—is Complete by Juice Plus+. It’s a whole food–based shake mix that has additional superfoods in it, which I like. And my whole family enjoys it. We always mix it in something.

I also really like Now Sport Organic Pea Protein in vanilla, which I add to smoothies. I prefer vanilla in my smoothies because it’s less powerful than chocolate. I tend to use it right after a workout.

RW: What’s your favorite way to incorporate a protein powder into your diet?

J.B.: I mix powders into my smoothies in the morning, and sometimes in the afternoon, I’ll make a chocolate berry shake. It’s a nice way to fill up in the afternoon. If I’m leaving the gym to go to work or run errands, it’s a quick snack in the car.

RW: Is there a common myth people have about protein powders that you can debunk?

J.B.: Although there are protein powders that contain 40 to 50 grams of protein per serving, it doesn’t mean that’s what we have to have. There’s a time and a place—mostly in body building. But for the average person, and even the average runner, it’s not necessarily what I’d encourage. And when it comes to protein powders leading to “bulkiness” in women, that’s not true. And weight training doesn’t add bulk to women either.