Rule 1 Whey Protein Review: What I Think After 2+ Years of Use

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I’ve been using Rule 1 Whey Protein for the past couple of years, and have tried 6 of the 12 flavors they offer. 

I also manage a supplement store that carries Rule 1 Whey Protein, and have spoken to many customers about their experience using this protein. 

So, between my own long-term use of Rule 1 and my customers’, here are the important things to know:

Key Takeaways

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  • Rule 1 is a “good quality,” versatile protein powder that can be used any time of day – breakfast, snack, or post-workout (see our criteria for “good protein” below)
  • It’s available in a wide variety of sizes (1lb, 2lb, 5lb, 10lb), which makes the cost per serving $1.57 at the highest, or as low as $1.07.  For reference, the average price of whey is $1.34.  So, the more you buy, the more value you get.
  • With a blend of whey concentrate, whey protein isolate, and whey hydrolysate, Rule 1 will help keep you satiated for longer periods compared with other protein powders on the market. 
  • Rule 1 Whey consistently ranks among the top protein powders for taste among my customers, with 12 different options to choose from.  

Overall Rating: 4.0/5

Rule 1 Whey Protein
Rule 1 Whey Protein


  • Rule 1 Whey uses a blend of whey concentrate, whey isolate, and hydrolyzed whey isolate


  • One of the best tasting products on the market.
  • Good Mixability
  • Rule 1 Whey Blend is available for as little as $1.16 per serving, which is a great value for a good tasting, high quality protein powder

Best For

  • Someone who prioritizes taste and wants a nice, rich flavor
  • Someone looking for a versatile, any time of day protein
  • Someone who is gluten sensitive (all flavors except Cookies & Creme are gluten free)

Medical Disclaimer: The material presented in this article aims to offer informational insights. It should not be perceived as medical guidance. The views and writings are not designed for diagnosing, preventing, or treating health issues. Always consult with your physician prior to starting any new dietary or supplement routine.

Rule 1: Important Company Information

Rule 1 is a brand that puts a strong emphasis on quality ingredients, and they pride themselves on working closely with customers, athletes, material suppliers, and retailers to constantly stay ahead of trends and support their customers. 

The parent company is called Nutrivo who own the brand Rival Nutrition, and is the exclusive manufacturer of Rule 1 Protein. You could consider Rival Nutrition and Rule 1 to be sister companies. 

Rival Nutrition is a company whose products are all Informed Choice certified, which is an expensive certification that increases the cost per serving of the products, but guarantees them safe from banned substances for elite/drug-tested athletes. 

Rule 1 is a company that uses the same ingredients as Rival Nutrition, but doesn’t have the Informed Choice certification. 

While this might limit the number of people who can use the product, Rule 1 still provides high-quality ingredients for a lower cost per serving, which might make it budget friendly for some consumers. 

Aside from whey protein, Rule 1 also manufactures casein protein, mass gainers, pre-workouts, amino acid supplements, and weight management products. 

Overview of R1 Protein Powder 

Rule 1 Whey uses a blend of whey concentrate, whey isolate, and hydrolyzed whey isolate. 

Because this blend uses medium and fast digesting proteins, it is suitable for post-workout but will provide a bit more satiety than a product made up of only whey isolate.  As such, many people will be able to use Rule 1 for any time of day.

Rule 1 uses sucralose as well as natural and artificial flavors to sweeten their protein. 

They advertise very clearly that they don’t amino acid spike their products, and that their protein doesn’t contain any creamers or banned substances.

macronutrient breakdown of Rule 1 protein

The macronutrient breakdown of Rule 1 protein is: 

  • Protein: 24g  
  • Carbohydrates:  3-4g
  • Fat:  2.5g
  • Sugar: 1-2g

With 24g of protein and 130 calories per scoop, Rule 1 is right on the cusp of reaching our criteria for a “good protein source”. 

After many extensive protein reviews, we consider an acceptable protein source to be one that falls between 65 and 74% protein per scoop, and a good source of protein has at least 75%. 

Rule 1 Whey blend offers 74% protein.

With that said, some flavors (Strawberries and Creme, Fruity Cereal, and Frozen Banana) have only 120 calories per scoop, bumping the protein percentage up to 80%. 

Rule 1 Whey Protein

Rule 1 Whey Protein

With a blend of whey concentrate, whey isolate, and whey hydrolysate, Rule 1 will help keep you satiated for longer periods of time compared with other protein powders on the market. It’s also a very budget-friendly option if buying in bulk. 

Highlights: What I Liked About Rule 1 Protein

Pros vs Cons of  taking Rule 1 Protein

Amazing Taste

Rule 1 Whey stands out among all protein powders as one of the best tasting products on the market.

Rule 1 Whey offers 15 different flavors, ranging from traditional Chocolate Fudge and Vanilla Ice Cream to more elaborate flavors like Cafe Mocha, White Chocolate Candy Cane, Frozen Banana and Fruity Cereal. 

In both my personal experience, as well as through years of customer and client feedback, Rule 1 consistently ranks among the highest for taste. 

Good Mixability

Rule 1 Whey Blend mixes up easily in a protein shaker, and stirs well into yogurt or oatmeal. 

Whether mixed with water or milk, Rule 1 whey mixes completely with a smooth and creamy texture. 

I tried Rule 1 whey in smoothies, oatmeal, yogurt, and shaken into milk and water. In every case, Rule 1 whey mixed without clumps and dissolved completely

Good Value

Rule 1 Whey Blend is available for as little as $1.16 per serving, which is a great value for a good tasting, high quality protein powder. 

The average cost for whey protein powders is around $1.34 per serving. A 2lb tub of Rule 1 Whey has between 26 and 28 servings, and retails for around $42.00 making it around $1.55 per serving (with some small variability based on flavor and online availability). 

The 5lb tubs of whey have 68-70 servings and retail for around $80 (again, lots of variability in pricing on Amazon based on flavor). On average, the cost works out to be around $1.16 per serving. 

They do also have 10lb bags on select flavors (Chocolate Fudge, Vanilla Ice Cream, Cookies & Creme), but the regular price listed on their website makes the 10lb bag more expensive per serving than the 5lb tub that is available on Amazon. 

Drawbacks: What I Didn’t Like About Rule 1 Protein

Some Flavors Use Food Dyes

While many companies have moved to more natural sources of coloring like red beet powder and curcumin, or have removed artificial coloring altogether, Rule 1 still uses food dyes in certain flavors. 

Food dyes like Yellow #5 and Red #40 have been linked to some adverse side effects, and many companies are now boldly advertising that they have removed all artificial dyes from their products. 

Though most flavors don’t have food dyes, they are found in Strawberries & Creme, Strawberry Banana, Birthday Cake, and Fruity Cereal. 

Brands will argue that having a product colored to match its flavor enhances the customer experience, anecdotally in talking to customers most of them would rather have fewer artificial ingredients. 

For what it’s worth, the use of food dyes shouldn’t outright be a reason not to consume a product, since these ingredients are also commonly found in drinks, candy, cereals, and many other food products. 

The point is moreso to bring awareness that food dyes are in this product to help you stay conscious of the amount of food dyes you might be consuming in a day, and many health supplement companies are voluntarily choosing to remove these dyes from their products. 

Inconsistent Pricing Online

One of the key features of Rule 1 Whey Blend is that it is a good value for a good quality product. With inconsistent pricing online, however, you might have to shop around at a variety of websites to find the best deal. 

When shopping on Amazon, there were different pricing options depending on the flavor.

For the 2lb size, pricing ranged from $37.99 to $46.64, making the cost per serving as low as $1.35 per serving or as high as $1.66. 

The 5lb tubs ranged from $75.00  to $85.64, with the cost per serving ranging from $1.07 to $1.22. 

If you are not concerned with which flavor you buy, then it’s likely that you can score Rule 1 Whey for a great deal. The downside here is that there is no guarantee that the flavor you like the most will be offered at the lowest cost per serving. 

Rule 1 Protein Review: My Experience

Rule 1 Whey Protein user experience

The hardest part about writing this article was trying to stay objective and impartial. I have been using Rule 1 Whey myself for years, and it’s a regular part of my routine. 

The Cafe Mocha flavor is one that I use most consistently with water or almond milk, and I really like adding instant coffee to it in the summers to make a high protein iced coffee. 

My whole family loves the taste of Birthday Cake and Strawberries and Creme in smoothies and french toast/pancake batter, but admittedly we’ve tried to cut back on using these on account of the food dyes present. 

Though the amount of food dye used in the products is incredibly minimal, we’ve still made the conscious effort to try to reduce these ingredients in our diet. 

Because I had the advantage of having access to several flavors both through work and the fact that I own several, I can give more elaborate testing feedback on this product – especially as far as taste – than others I have tested. 

The most popular flavors among customers at my store as well as my own experience include Birthday Cake, Frozen Banana, and Cafe Mocha. Many people who try Frozen Banana come back and tell me that it’s the best banana flavored protein they’ve ever tried. 

Chocolate, Vanilla, and Cookies & Creme all taste good on their own and provide good flavor, without being too sweet, and are very versatile for use in smoothies, oatmeal, yogurt, and baking. 

Aside from individuals with dairy allergies, I don’t really think there’s a use case that won’t benefit from or enjoy Rule 1 protein. 

How Does Rule 1 Stack Up Against Our Criteria For Whey Protein

At FeastGood, we have 8 different criteria for ranking whey protein powders.  Here’s how Rule 1 Whey Protein stacked up:

Nutrition Label Transparency 

Our rating: 4/5

Rule 1 Whey clearly displays all important information on their labels. 

Some companies go above and beyond to disclose the exact amounts of artificial sweeteners used, earning those companies a 5/5 score.  

Since Rule 1 doesn’t disclose those details, we’ve lowered their score slightly. 

Fat Content Transparency 

Our rating: 4/5

Rule 1 Whey lists the amount of fat (2g), saturated fat (1g), and trans fat (0g) on their labels. 

Some companies voluntarily disclose additional sources of fats like mono- and poly-unsaturates, earning those companies a 5/5 rating. 

Since Rule 1 does not go into this level of detail, we’ve lowered their score.

Effective Ingredients 

Our rating: 3/5

When it comes to using high quality protein sources, we give Rule 1 Whey a nearly perfect score.

We’ve dropped their score down for their use of artificial food dyes with known adverse side effects, when they don’t provide any tangible nutrition or benefit to the product. 

It might be a nice touch for some consumers to have a protein powder that mixes up red if it’s strawberry flavored, or to have colorful sprinkles in the Birthday Cake flavor. 

That being said, many companies have found more natural ways to color those products like using beetroot powder, reducing the amount of potential negative side effects. 

Protein Percent of Calories

Our rating: 3.5/5

Depending on the flavor, Rule 1 Whey falls between 74% and 80% protein per scoop which puts it on the high end of our criteria for a “reasonable” protein source, and breaching into our criteria for a “good” protein source. 

Recall that our criteria for a reasonable protein source is one that falls between 65 and 74% protein per scoop, and a good protein source is one that falls between 75 and 84%. 

Though there is some variance between flavors due to the calorie content, every flavor offers 24g of protein per serving and we consider this a good protein source overall. 


Our rating: 5/5

Taste and flavor is where Rule 1 really shines. They offer 15 different flavors, all of which have really positive feedback. 

I’ve personally tried a half dozen of Rule 1 Whey flavors, and the feedback from consumers is that the proteins provide a great rich flavor without being too sweet. 

They add great flavor to anything they are added to (like oats or baking), and also taste good when mixed with just water. 


Our rating: 4/5

Rule 1 Whey Blend doesn’t mix up as easily as a pure whey isolate, but it still mixes easily when a protein shaker cup is used and stirs into oatmeal and yogurt without clumps.

Texture (Thick or Thin)

Our rating: Right in the middle 

The use of whey concentrate in the whey blend helps thicken up this protein when compared to a traditional whey isolate, but it’s not as thick as some others we’ve tried. 

Overall, this protein powder falls right in the middle of a thick versus thin rating. It has a really nice, creamy texture but isn’t as thick as other proteins I’ve tried like Ryse. 


Our rating: 3.5/5

Since whey concentrate is the primary protein source used, this product provides a decent amount of satiety (around 2 hours). This is extended if the product is mixed with something like milk or oatmeal.

Who Is Rule 1 For? 

Rule 1 is for: 

  • Someone who prioritizes taste and wants a nice, rich flavor
  • Someone looking for a versatile, any time of day protein
  • Someone who is gluten sensitive (all flavors except Cookies & Creme are gluten free)

Who Shouldn’t Take Rule 1 Whey?

Rule 1 Whey protein is not for: 

  • Anyone with milk/lactose sensitivities
  • Someone looking for a product that uses minimal artificial and processed ingredients

Rule 1 Customer Reviews

On Amazon, Rule 1 Whey blend has a 4.6/5 star rating on over 2700 reviews. This is nearly identical to the rating on the Rule 1 website, though there are only about 75 reviews there.  

If we break down the ratings, we see that the reviews are heavily skewed towards 4 and 5 stars. 91% of reviewers on Amazon gave Rule 1 whey a 4 star rating or higher.

  • 5 stars: 78% 
  • 4 stars: 13%
  • 3 stars: 5%
  • 2 stars: 2%
  • 1 star: 2%

A breakdown of the rating by category provides more insight into how customers feel about Rule 1 Whey:

  • Blending Power: 5/5 (I seldom see 5/5 star ratings among any categories, so this stood out)
  • Flavor: 4.3/5
  • Value: 4.4/5

Reading comments and reviews is one of my favorite parts of doing these complete protein reviews. 

The very first review on Amazon reads: “Mixes well with water or milk”. 

The second review on Amazon reads: “This doesn’t mix well

So after doing some digging and taking all reviews with a grain of salt, the overall theme of online reviews mimics my own experience using Rule 1 Whey. Many people really like the taste and mixability of Rule 1. 

Taking a deep dive further into Q&A sites like Reddit and Quora, a lot of people compare Rule 1 products to Optimum Nutrition Gold Standard

The overall feeling from people on these sites is that they prefer Rule 1 for taste and cost over Gold Standard, along with Rule 1’s guarantee that there is no amino acid spiking in their products. 

Rule 1 Promotions & Discounts

Rule 1 will occasionally run promotions on their website (they just finished a 30% off site-wide promotion), and you can keep in the know by subscribing to their newsletter here. 

Rule 1 also offers a rewards program, which earns you points that can be redeemed towards products online. 

For instance, you get 250 points for signing up, 10 points for every $1.00 spent, and 1000 points on your birthday. 

A 2lb tub of protein can be purchased by redeeming 8600 points, which would require you to have spent around 860 dollars. It’s not necessarily the fastest rewards program out there, but it is at least something. 

If you routinely buy protein as well as other products like amino acids or pre-workout, these points will naturally accumulate faster.  

Since Rule 1 is available in brick and mortar supplement stores, it might be worth browsing your local supplement stores to see who stocks Rule 1 Whey protein, and keeping up to date with their sales and promotions. 

Where To Buy Rule 1? 

Rule 1 protein is available directly through the Rule 1 website, which also sells gear/apparel and samples. Note that if you are trying to purchase through the Rule 1 website, they only ship within the continental United States. 

For international consumers, Rule 1 Whey can also be found on, in both 2lb and 5lb sizes though flavor options are a lot more limited than what’s available on Rule 1’s website. 

Rule 1 products are also available through a variety of wholesalers both online and in physical stores, such as or Supplement Warehouse.  

Rule 1 Alternatives? 

R1 Isolate

Where Rule 1 Whey blend uses a blend of three different types of protein, both fast and medium digesting, Rule 1 Isolate uses a blend of two different proteins, both fast digesting. 

Rule 1 Isolate uses whey isolate and hydrolyzed whey, the two fastest digesting whey protein options. This results in a protein that is virtually lactose free, and has less fat (0g) and fewer carbs (1g) than Rule 1 Whey. 

This makes Rule 1 isolate a great option for someone who is looking for a post-workout protein, or someone who is very strictly tracking macros. 

The trade-off is that Rule 1 Isolate is a bit more expensive than Rule 1 Whey, ranging from $1.73 to $1.93 per serving.

R1 Isolate also comes in a naturally flavored option, available in chocolate, vanilla, and unflavored for those who prefer to avoid artificial sweeteners.

R1 Casein

On the opposite end of whey isolates, Rule 1 also offers a casein protein which uses exclusively micellar casein protein. This protein powder is slow-release, and can support recovery by delivering amino acid benefits over many hours. 

This protein powder will mix up quite thick, and will provide better satiety than Rule 1 Isolate or R1 Whey Blend. 

This is a great option for someone who wants additional recovery from intense exercise, or for people who want to take it before bed so that their bodies can feed off the amino acids overnight. 

Available in 2lbs or 4lbs, R1 Casein costs between $1.41 and $1.65 per serving. 

Frequently Asked Questions

Where Is Rule 1 Made? 

All Rule 1 Protens are produced in Illionois, at a GMP facility. 

What Is Rule 1’s Shipping Policy?

Rule 1 ships within the continental United States. Shipping costs $9.99 or is free if you spend over $100. They ship via FedEx ground, but cannot ship to any PO Box addresses. 

What Is Rule 1’s Return Policy? 

Rule 1 will accept returns on products that are unopened with seal intact, as long as the product was delivered within the last 15 days and you have proof of purchase. If you are unsatisfied for any reason, you can return the unused portion of your product within 30 days for a full refund, no questions asked. 

Is Rule 1 Third Party Tested? 

Rule 1 does not provide any indication that they are independently third party tested. 

Is Rule 1 Whey Blend Good For Weight Loss? 

Rule 1 Whey is a low calorie (120-130 cals per scoop), and high protein (24g per scoop), and can be easily integrated into your diet to support weight loss. On its own, Rule 1 Whey Blend will not cause weight loss. 

Is Rule 1 Whey Keto Friendly? 

Rule 1 Whey Is low enough in carbs (4g) to be able to be integrated into a keto diet. For a more keto-friendly option, consider R1 Whey Isolate. 

Is Rule 1 Whey Gluten Free? 

Most flavors of R1 whey are gluten free, with the exception of the Cookies & Creme flavor which has wheat in the cookie pieces. 

What Are The Best Ways To Mix Rule 1 Whey? 

Rule 1 Whey mixes well into all cold liquids, including water, milk, or milk substitutes (e.g. almond milk). It can also be stirred easily into oatmeal, yogurt, or added to recipes like protein pancakes or energy balls. 

What Flavors Are Available For Rule 1 Whey? 

Rule 1 Whey is available in 15 flavors: Chocolate Fudge, Vanilla Ice Cream, Chocolate Peanut Butter, Cookies & Creme, Strawberries & Creme, Birthday Cake, Strawberry Banana, Fruity Cereal, Cafe Mocha, Mint Chocolate Chip, Frozen Banana, Salted Caramel, Cinnamon Cereal, Chocolate Hazelnut, and White Chocolate Candy Cane

Does Rule 1 Whey Make You Gain Weight? 

Because it’s low calorie, Rule 1 Whey Blend is unlikely to contribute significantly to weight gain, but can be used post workout to support muscle recovery. 

Can you use Rule 1 Whey as A Meal Replacement? 

Rule 1 Whey does not contain enough calories to be used as a stand alone meal replacement. Try adding it to oatmeal with peanut butter for a more balanced meal option. 

When Is The Best Time To Take Rule 1?

Rule 1 is a versatile, any time of day protein. It is suitable for post-workout, between meals, or as part of a meal.  

How To Contact Rule 1 

Rule 1 can be reached through their contact form, or via e-mail at

You can phone them Monday through Friday from 8:00am to 5:00pm (no time zone listed) at 1-888-982-9290 for customer service, product questions, or to inquire about your order. 

Lastly, you can find Rule 1 active on social media on Facebook, Twitter, Youtube, and Instagram. (You earn 250 reward points by following them on Instagram, by the way). 

Rule 1 Whey Protein

Rule 1 Whey Protein

With a blend of whey concentrate, whey isolate, and whey hydrolysate, Rule 1 will help keep you satiated for longer periods of time compared with other protein powders on the market. It’s also a very budget-friendly option if buying in bulk. 


Sarah Kobylewski & Michael F. Jacobson (2012) Toxicology of food dyes, International Journal of Occupational and Environmental Health, 18:3, 220-246, DOI: 10.1179/1077352512Z.00000000034

About The Author

Jennifer Vibert

Jennifer Vibert is a Certified Strength and Conditioning Specialist, Nutrition Coach, and supplement store manager. She has a Bachelor of Kinesiology with a major in Fitness and Lifestyle and a minor in Psychology from the University of Regina. She is a Certified Nutrition Coach through Precision Nutrition, with a passion for helping clients learn the fundamentals of nutrition and supplementation in order to build healthy, sustainable habits.

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