How Do You Pick a Good Protein Powder for a Smoothie?

Dr. Oz has the answer.

Q: How do you pick a good protein powder for a smoothie?

Oz Says: It's not as complicated as the giant array of products on store shelves makes it seem. Just turn to the nutrition facts panel on the back of the package, and follow my three golden rules:

1. Choose a powder.

With 15 to 25 grams of protein per serving (men can go for 20 to 30 grams). That's about all the protein your body can process in one sitting, says Liz Applegate, PhD, director of sports nutrition at the University of California, Davis.

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2. Look at the protein source.

Select one that fits into your diet, price range, and worldview. For instance, whey and casein come from milk, so if you're lactose intolerant, try those made from egg whites. Need a vegan choice? Consider powders made from rice, green peas, hemp, or soy.

3. Opt for one that's unflavored and unsweetened.

"This way you control how sweet your smoothie is by adding fruit or honey," says Applegate. "Plus, you'll know you're paying for pure protein, not added sugar."

This story originally appeared in the January/February 2016 issue of Dr. Oz The Good Life.

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