Once upon a time, it was all about sit-down dinners, but these days, Americans want their meals pacey. The latest U.S Snack Index survey, put together by Frito-Lay and Quaker, reveals fascinating trends - the average American today only devotes 52 minutes daily to meal prep and eating. A whopping 50% of consumers are turning snacks into their go-to option for “no-prep dinners.”

When time is against them and hunger strikes, many Americans opt for fast food, packaged snacks, or smoothies to tide them over. Incorporating protein powder can accentuate the satisfaction, making the snack feel more substantial. Among the myriad options available, whey protein, a derivative of strained milk, has piqued interest thanks to its higher concentration of the amino acid leucine compared with plant proteins. "Leucine helps us build and maintain muscle,” says Chris Mohr, a registered dietitian and founder of Mohr Results.

However, Mohr insists there's no one-size-fits-all “healthiest” protein powder. The choice boils down to personal taste preferences. Some might enjoy tantalizing flavors like cookie dough or strawberry, whereas others prefer a plain choice for versatile use in smoothies or baking.

“Your preferences are crucial,” explains Mohr, “as protein powder isn't your only source of protein. It's all about what you like the taste of?”

Two broad categories of protein powder exist – animal-derived and plant-based. Animal protein sector options include whey and casein - for plant based, think pea, soy, and hemp. Mohr promotes all these as excellent choices, even soy protein, which occasionally gets flak over false assertions that its phytoestrogens could lead to breast growth or elevated risk of breast cancer.

Proteins like whey, soy, pea, and casein are complete, i.e., they deliver all nine essential amino acids required by our bodies, says Dr. Gregory Katz, an assistant professor of medicine at the NYU Grossman School of Medicine. Complete proteins are common among animal proteins, but only some plant proteins fit the bill.

Dr. Katz reassures we can still safely include incomplete proteins in our diet, and integrating a variety of protein sources, fruits, and vegetables will secure all essential amino acids, even if not all are from the same meal.

Mohr recommends checking the ingredient label to ensure the protein you prefer is present. Ideally, each scoop should have at least 20 grams of protein. Also, look out for certifications such as Informed Sport and NSF - these confirm the product's content and rule out any banned substances.

Although convenient, protein powder isn't a dietary essential, Mohr says. Most of us get enough protein from other sources, and whole food protein options offer additional nutrients, like vitamin B12, zinc, and iron, generally absent in a protein isolate.

Protein shakes work as an affordable and convenient nourishment source when on the move or before a workout. They can easily be prepared at home or bought ready-made but "shouldn’t replace meals in your diet," underline experts. If opting for ready-to-drink shakes, Mohr suggests looking for at least 20 grams of protein per serving and a low amount of added sugar.