Consumer Reports Protein Powder Article Debrief

By: Team Dietitian Erika Behrmann RD, CSSD, CDCES & Holley Samuel MEd, RD, CSSD, CPT

Let’s break down the new Consumer Reports article on Protein Powders! This one involves a lot of information to digest, but here are some action steps you can take to continue to meet your overall protein needs safely.

At Holley Fueled Nutrition, we're committed to being your trusted partner in fueling your active lifestyle safely and effectively. As a registered dietitians committed to supporting active individuals and athletes in reaching their peak performance safely, it's important to address some recent concerns about protein supplements in a recent article. Protein powders are constantly under scrutiny for containing things like heavy metals in part because they are not regulated by the FDA like food is. We have addressed this in past newsletters and with clients (such as when this ConsumerLab report came out) and try to stay on top of latest research and third party test results to keep you in the loop!

While these supplements are incredibly popular, especially in the athletic community, recent findings highlight a potential risk: over two-thirds of 23 tested protein products have lead levels that surpass the safe daily limits recommended by experts. Even plant-based options, which many may consider healthier, can have lead levels averaging nine times higher than dairy-based products. This is due to the fact that plant based ingredients come from the soil, which is where a lot of heavy metal contaminants also reside. Unfortunately, a significant portion of these dairy-based supplements also contain enough lead to advise against daily use. This is concerning, as regular lead exposure can harm developing brains and nervous systems, particularly in children and pregnant women, and chronic exposure can suppress the immune system and elevate blood pressure.

Luckily, there are effective ways to mitigate these risks while still meeting your nutritional needs. Limiting intake of protein supplements with high lead levels is a proactive step, alongside focusing on whole foods that naturally provide protein. Lean meats, eggs, and dairy not only deliver protein but also supply essential micronutrients, making them an excellent choice for supporting your active lifestyle. When you do opt for supplements, aim for those without Proposition 65 warnings, and whenever possible, verify the product's testing results for heavy metals online. 

Here are some other action steps to consider:

  • Mindful Use of Supplements: Protein supplements can be a valuable part of your nutrition plan, but it's crucial to manage lead exposure. The different standards that were used to determine how much lead is too much varies widely. We don't really have a consensus so given the variation in standards, we'll focus on reducing unnecessary exposure by opting for products with low or no reported lead levels.

  • Embrace Whole Foods for Recovery: While you can still incorporate supplements with low or no detectable lead like Momentous Whey Protein Isolate or Muscle Tech 100% Mass Gainer, whole foods offer balanced nutrition that can enhance recovery. We suggest incorporating items like:

    • Greek yogurt with fruit and nuts

    • High-protein granola bars such as RX, Perfect Bar, or KIND bar. These options are both convenient and nutrient-rich. 

    • Low-fat chocolate milk, a piece of fruit with nuts

    • Banana with peanut butter. 

    • Meals can include: 1/2 cup oatmeal + 1 cup blueberries + 2 Tablespoons almond butter + cinnamon 

    • 1 peanut butter and jelly sandwich on whole wheat bread, 2 eggs scrambled with veggies, cheese, and a side of fruit or toast

    • 1 sandwich with turkey or tuna, cheese, lettuce, tomato with a side of fruit

    • 1 cup brown rice or quinoa, 1/2 cup black beans, sautéed peppers and onions, salsa, cheese, and 1/4 avocado

    • Chobani Complete drinkable Greek yogurt (great protein shake alternative that’s regulated like a food product! There are 15, 20, and 30g protein options) + banana

Need more pre and post workout fueling ideas? Make sure you download my Free Fueling on the Run Guide here.


  • Selecting Trusted Brands: Transparency matters when selecting supplements. We prefer brands like Momentous (use code HOLLEY for 15% off- while Holley has worked with this company before, she does not make commission off the sale of their products and does not currently work with them), which make their heavy metal testing results openly available, ensuring you have access to products that prioritize safety and quality. Holley has personally been using Momentous whey products for years and appreciates their transparency and constant striving for high quality products. We have always recommended 3rd party tested supplements: NSF Sport and Informed Sport and Informed Choice, though not perfect, are good third party testing labels to look for.


  • Safe Hydration: Maintaining hydration is essential. It could be a good idea to invest in water filtration methods like reverse osmosis systems, activated carbon filters, or even distilled water to reduce lead exposure in your daily hydration routine.


  • Proactive Soil Testing: For those of you growing your own food, ensuring your garden is lead-free is important. Consider collecting soil samples for lab testing or participating in local soil screening events. This proactive step ensures the safety and health of your homegrown produce.

If you still have some of these product in your pantries, use the below list that is also available in the Consumer Reports article to navigate how to use them or toss and upgrade:

Products to Avoid:

  • Naked Nutrition Vegan Mass Gainer - 0 per week

  • Huel Black Edition - 0 per week

Recommended limiting to once a week:

  • Garden of Life Sport Organic Plant Based Protein - 1 1/4 per week

  • Momentous 100% Plant Protein - 1 1/2 per week (it should be noted that this brand has since reformulated this product and the one tested in this study is no longer available. The new product has been thought to contain <0.48mcg of lead according to third party testing results available on their website) 

Okay to Eat Occasionally:

  • MuscleMeds Carnivore Mass - 2 3/4 servings per week

  • Optimum Nutrition Serious Mass - 3 1/2 servings per week

  • Jocko Fuel Molk Protein Shake - 3 1/2 servings per week

  • Vega Premium Sport Plant-Based Protein - 3 3/4 servings per week

  • Quest Protein Shake - 4 1/3 servings per week

  • Orgain Organic Plant Based Protein Powder - 4 3/4 servings per week (Orgain does have whey products that may be lower in lead)

  • Optimum Nutrition Gold Standard Protein Shake - 4 2/3 servings per week

  • Equip Foods Prime Protein - 4 3/4 servings per week

  • Plant Fusion Complete Protein - 5 servings per week

  • Ensure Plant Based Protein Nutrition Shake - 5 1/3 servings per week

  • Muscle Milk Pro Advanced Nutrition Shake - 5 1/2 servings per week

  • KOS Organic Superfood Plant Protein - 6 1/4 servings per week

Better Choices For Daily Consumption:

  • Owyn Pro Elite High Protein Shake - 1 serving per day

  • Transparent Labs Mass Gainer - 1 serving per day

  • Optimum Nutrition Gold Standard 100% Whey - 1 3/4 servings per day

  • BSN Syntha-6 Protein Powder - 2 servings per day

  • Momentous Whey Protein Isolate - 3 1/3 servings per day

  • Dymatize Super Mass Gainer - 4 servings per day

  • Muscle Tech 100% Mass Gainer - no limit


It should also be noted that cocoa powder as an ingredient in chocolate flavors of protein powder also can raise potential lead contamination, as cocoa is also a concentrated plant substance affected by lead levels in the soil- choosing vanilla options may be favorable!

While not all brands available on the market were tested in this study, this is certainly a good start! Taking these steps helps minimize lead exposure and supports overall health, particularly for those with increased protein needs like athletes. By adhering to these steps, you can significantly minimize lead exposure from dietary sources and optimize your immediate environment for health and safety, particularly for those at higher risk, such as children and pregnant individuals.

We’re here to help you navigate these choices with confidence. Let's work together to fuel your body safely and effectively, so you can focus on what you do best: achieving your goals with energy and strength. If you have any questions or need personalized guidance, we’re just a message away. As experienced dietitians and coaches, we understand the importance of nutrition in fueling your success, and we're here to guide you with care and expertise.

Need more support? Check out more info on working with us 1:1!

Check out Holley’s breakdown of the article further in this Instagram Video.



Holley Samuel