Protein powders are a practical way to make sure we are providing our bodies with nutrition. Today, they are widely used to fulfill multiple purposes – for example to lose weight or improve sports performance, gain muscle mass or simply optimize your diet.
Over the years there have been many rumors about the safety of these powders, often there have been discussions on the correct daily dose, on the abuse and the relative consequences, on the impact that these had on untrained bodies or on the kidneys and bones …
But times are changed and today it seems clear that those who train regularly (or those who are on a regular basis to lose weight) can benefit enormously from the use of protein powder.
But it’s not enough to just buy a jar or a single dose at random, to identify the best protein powders for our body we need to know what we are doing and what we are talking about. And we are here on purpose.
Best Protein Powder For Building Muscle
For several years now, protein powders have spread to the general public. Once a mere prerogative of intensive sportsmen and purchasable almost exclusively in specialized shops, today they can be found almost everywhere, including large franchise chains and – obviously – the infinite ocean of e-commerce.
If in the stores we can be advised by an expert, when we decide to do it ourselves it becomes very difficult to distinguish between the various jars and above all to understand which are quality products and which of these are the most suitable for our specific needs.
Below we have included a list of the best-selling protein powders in the online world, reviewed based on the opinions of those who have tried them before us:
Also Read: Best Protein Powder For Weight Loss Female
Best Protein Powder For Building Muscle |Comparison Table [year]
[amalinkspro_table id=”1351″ aff-id=”undefined” new-window=”on” nofollow=”on” addtocart=”off” /]Best Protein Powder For Building Muscle |[year] Products Overview
1. MusclePharm Combat 100% Whey
- MUSCLE-BUILDING WHEY PROTEIN POWDER: MusclePharm’s Combat 100% Whey is a muscle-building protein powder comprised of high-quality ingredients that help build muscle mass and assist in recovery
- AMAZING-TASTING WHEY PROTEIN MIX: Our whey protein 5-pounds chocolate milk mix is easy to mix with milk, almond milk, water, fruit, and vegetables. It tastes great whether simply mixed into a beverage or blended in a smoothie or shake
- PACKED WITH PROTEIN: Our muscle-building protein powder is packed with 24 grams of protein, featuring whey protein isolate and whey protein concentrate. It’s also gluten-free
- BANNED-SUBSTANCE TESTED and certified by Informed-Choice. Athletes who see the Informed-Choice logo on a product can be assured it has undergone rigorous checks and testing to ensure that it is not contaminated with banned substances and is safe to use
- 100% SATISFACTION GUARANTEE: All MusclePharm products are backed by a 30-day full money-back guarantee.
Product Overview:
MusclePharm Combat 100% Whey is a muscle-building protein powder that is comprised of high-quality ingredients that help build muscle mass and assist in recovery. This whey protein powder comes in a delicious chocolate milk flavor that is easy to mix with milk, almond milk, water, fruit, and vegetables. It is also gluten-free, making it suitable for those with gluten sensitivities.
One of the key features of this protein powder is that it is packed with 24 grams of protein per serving, featuring whey protein isolate and whey protein concentrate. This makes it an excellent choice for athletes and workout enthusiasts looking to maintain lean muscle and replenish nutrients after workouts to fuel muscle recovery and performance. Additionally, this product is Banned-Substance tested and certified by Informed-Choice, ensuring that it is safe to use and free from banned substances.
The MusclePharm Combat 100% Whey is also backed by a 100% satisfaction guarantee, so you can be confident in your purchase. However, one downside to this product is that it is only available in one flavor (chocolate milk), so if you don’t enjoy that flavor, it may not be the best option for you. Additionally, this product is quite high in protein, which may not be suitable for those who are trying to limit their protein intake.
- A muscle-building protein powder that helps build muscle mass and assist in recovery
- Amazing-tasting whey protein mix that can be easily mixed with milk, almond milk, water, fruit, and vegetables
- Packed with 24 grams of protein per serving, featuring whey protein isolate and whey protein concentrate
- Banned-substance tested and certified by Informed-Choice, ensuring it is safe to use
- 100% satisfaction guarantee with a 30-day full money-back guarantee
- May not be suitable for individuals who are gluten-sensitive or intolerant
- Some people may not like the taste
- Some flavors are only available in certain sizes
2. Authentic Whey Muscle Building
- Delicious Whey Protein Supplement: Authentic Whey is unlike your run-of-the-mill whey protein powder. Each serving packs 24 g of muscle building and recovery protein and it tastes delectable. Even better, it mixes instantly with a spoon or in a shaker for post-workout recovery and anytime protein.
- Post Workout Recovery & Muscle Growth: Authentic Whey is a premium whey protein powder that is ideal for helping you meet your daily protein needs. Each serving provides muscle-building BCAAs, along with all other amino acids necessary to promote muscle protein synthesis.
- 100% Whey Protein Isolate & Concentrate: By using Authentic Whey protein powder, you give your body the best protein sources available for promoting muscle growth and recovery. Whey protein is undoubtedly the most effective form of protein for rapid absorption and easy digestion, making it ideal for initiating muscle protein synthesis as quickly as possible. Authentic Whey is keto-friendly and can also be added to pretty much any cooking or baking recipe for a simple protein boost.
- Manufactured in the USA in State-of-the-Art cGMP Facility: Like all Jacked Factory products, Authentic Whey contains only safe, proven ingredients and is manufactured in a state-of-the-art cGMP facility.
Product Overview:
The Jacked Factory Authentic Whey Muscle Building Whey Protein Powder is a high-quality supplement that is designed to aid in muscle growth and recovery. Each serving of the powder contains 24 grams of muscle-building protein, making it an ideal choice for post-workout recovery. The powder comes in a delicious salted chocolate caramel flavor and mixes instantly with a spoon or in a shaker.
The powder is made with 100% whey protein isolate and concentrate, which are two of the most effective forms of protein for rapid absorption and easy digestion. This makes it ideal for initiating muscle protein synthesis as quickly as possible. The powder is also keto-friendly and can be added to cooking or baking recipes for a simple protein boost.
The Jacked Factory Authentic Whey Muscle Building Whey Protein Powder is manufactured in the USA in a state-of-the-art cGMP facility, ensuring that it contains only safe and proven ingredients. The powder is easy to digest and is designed to fuel muscle growth by providing the body with the complete protein it needs for recovery and muscle tissue growth. As a dietary supplement, it is recommended to consume 1-4 servings per day as desired to fill protein requirements. It's best to consume 1 scoop after working out. It should be used as part of a well-balanced diet of whole foods and food protein sources. The individual dosing will vary based on weight, training goals, and training frequency.
- Contains 24 grams of muscle-building protein per serving.
- Delicious salted chocolate caramel flavor.
- Made with 100% whey protein isolate and concentrate for easy absorption and digestion.
- Keto-friendly and can be added to cooking or baking recipes.
- Manufactured in the USA in a state-of-the-art cGMP facility.
- May not be suitable for those with lactose intolerance.
- The recommended serving size may be too high for some individuals.
- The individual dosing may vary based on weight, training goals, and training frequency.
3. Muscle Milk Genuine Protein
- Contains one 2.47 lb cannister (about 16 servings) of Muscle Milk Genuine Protein Powder, packaging may vary.
- 32 grams of protein per serving to help support muscle rebuilding, muscle growth, and maintenance of muscle mass.
- Combination of high-quality slow releasing and fast releasing proteins provide a more sustained delivery of protein compared to whey alone.
- Excellent source of Calcium and Vitamins A, C, & D.
- 2 grams of fiber per serving.
- Essential amino acids, including Leaucine, play a role in muscle growth.
- Uses: helps rebuild muscle, post-workout recovery, anytime snack, on-the-go-breakfast, helps satisfy hunger, energizing. Provides healthy weight management.
- Tested for banned substances. NSF Certified for Sport. NSF Screens for more than 200 substances banned by most major athletic organizations.
Product Overview:
Muscle Milk Genuine Protein Powder is a natural chocolate-flavored protein powder designed to support post-workout recovery and muscle growth. Each serving contains 32 grams of high-quality protein, 2 grams of sugar, and is an excellent source of calcium and vitamins A, C, and D. The powder is easy to mix with water using a shaker bottle, and can also be added to recipes for a protein boost.
The powder provides a combination of slow-releasing and fast-releasing proteins to help increase amino acid levels, which play a role in muscle growth and maintenance of muscle mass. It is also NSF Certified for Sport, meaning it has been tested for banned substances by most major athletic organizations.
One of the key features of Muscle Milk Genuine Protein Powder is that it is free of artificial sweeteners and flavors, instead using natural sweeteners like stevia and lo han. It is also lactose-free and gluten-free. This product is available in a 2.47-pound canister with 16 servings.
- Contains 32g of high-quality protein, and 2g of sugar, and is an excellent source of Calcium and Vitamins A, C & D.
- Versatile and easy to mix.
- The science behind protein provides a combination of high-quality slow-releasing and fast-releasing proteins to help increase amino acid levels.
- Tested for banned substances and NSF Certified for Sport.
- Free of artificial sweeteners and flavors, Lactose-free, gluten-free
- Packaging may vary
- Shaker bottles are sold separately
- Some people may not like the taste of natural chocolate.
Also Read: Best Protein Powder For Over 50
4. Genius Vegan Protein Powder
- BEST TASTING VEGAN PROTEIN ON THE PLANET – We’ve officially cracked the code & delivered a creamy, smooth plant-based protein. Thanks to modern science, the gritty chalky profile associated with plant protein will officially be a thing of the past
- MAKE FASTER VEGAN GAINS – Plant-based muscle building just got a lot easier! By fortifying our nutrition profile with the renowned protein supercharger, Velositol, building quality, lean muscle is now easier than ever
- LACTOSE FREE – Our plant protein is 100% clear of all dairy & its byproducts (lactose), even if you aren’t following a strict vegan diet, it’s become clear that dairy doesn’t have much of a place & replacing whey with elite plant muscle-building fuel makes sense
- GREAT any time OF DAY – Whether you choose to use this as a post-workout supplement or as a simple meal replacement shake, the nutrition profile touts numerous benefits & you can enjoy it whenever you may need
- Made in the USA
Product Overview:
Genius Vegan Protein Powder is a plant-based lean muscle-building shake designed for both men and women. The powder is formulated with 20g of Pea Protein Isolate and Pumpkin Seed Protein which work together with Velositol, a natural nutrient enhancer that amplifies amino acid uptake, for superior protein synthesis and muscle building. This makes it an ideal choice for anyone following a vegan diet and looking to build healthy muscle and boost strength.
One of the main advantages of this product is that it is 100% clear of all dairy and its byproducts, making it lactose-free. Additionally, it is made in the USA with organic, non-GMO ingredients and is free of proprietary blends, artificial flavors, sweeteners, unnecessary fillers, banned substances, and gluten. This makes it a great choice for anyone with dietary restrictions or looking for a clean, natural supplement.
Another great feature of this powder is that it is designed to taste great, with a smooth and creamy texture that lacks the gritty, chalky feel often associated with other plant-based proteins. This is achieved through the use of Clean Cream, a natural vegan-friendly creamer derived from heart-healthy fats, and Dutch Cocoa Powder for a smooth chocolate flavor.
It can be taken at any time of the day, either 10-60 minutes after completing a workout or 30-60 minutes prior to working out, or even throughout the day to meet daily protein needs. Overall, Genius Vegan Protein Powder offers a great solution for vegans looking to build healthy muscle and boost strength while maintaining a plant-based diet.
- Plant-based protein sources, peas, and pumpkin, for superior protein synthesis and muscle building.
- Contains Velositol, a natural nutrient enhancer that amplifies amino acid uptake.
- Dairy and lactose-free, made with organic, non-GMO ingredients.
- Smooth and creamy texture, with a natural chocolate flavor.
- Can be used at any time of the day to meet daily protein needs.
- Results may vary for different individuals.
- Claims have not been evaluated by the Food and Drug Administration.
- It is a bit expensive
5. Muscletech Whey Protein Powder
- WHEY PROTEIN POWDER – MuscleTech Phase8 is designed to feed your muscles the highest quality blend of protein available. Each serving delivers 26g blend of proteins taken from multiple sources with variable digestive rates
- CASEIN PROTEIN plus WHEY PROTEIN BLEND – Phase8 is a premium blended protein formula that feeds your muscles for 8 hours, with high biological value and sustained-release protein. This makes Phase8 the perfect protein for any time of the day or night
- PROTEIN POWDER for MUSCLE GAIN – Phase8 supports protein synthesis by delivering incredibly high doses of BCAAs, glutamine and essential amino acids (EAAs)
- MUSCLE RECOVERY – Whey protein promotes rapid recovery from exercise and supports an insulinogenic response for improved nutrient delivery for men and women. Builds lean muscle, increases strength, and enhances performance
- DAILY WORKOUT SUPPLEMENTS – Mix 1 scoop with 8 oz of cold water or skim milk in a glass or shaker cup. For best results, mix 2 scoops with 16 oz of cold water or skim milk. Use between major meals and after exercise
Product Overview:
MuscleTech Phase8 Protein Powder is a premium blended protein formula designed to feed your muscles with high-quality proteins for 8 hours. This makes it the perfect protein supplement for any time of the day or night. Each serving of Phase 8 delivers 26g of a blend of proteins taken from multiple sources with variable digestion rates.
One of the key features of this protein powder is that it is a blend of whey and casein proteins. Whey protein promotes rapid recovery from exercise, while casein protein is a slow-digesting protein that provides a sustained release of amino acids over a longer period of time. This combination of proteins makes Phase8 an ideal supplement for muscle gain, as it supports protein synthesis and delivers high doses of BCAAs, glutamine, and essential amino acids.
Another great feature of this product is that it is versatile and can be used by a wide range of people, from active men and women, fitness enthusiasts, to high-performance athletes, powerlifters, crossfitters, bodybuilders, endurance athletes, and anyone looking to build more muscle, improve recovery, and increase strength. To use, mix one scoop with 8 oz of cold water or skim milk and consume between major meals and after exercise. For best results, use 2 scoops with 16 oz of cold water or skim milk. MuscleTech Phase8 Protein Powder is a great option for anyone looking for a premium, sustained-release protein supplement to support muscle gain and recovery.
- Contains a blend of whey and casein protein which provides a sustained release of amino acids over 8 hours.
- High in BCAAs, glutamine, and essential amino acids to support muscle gain and recovery.
- Versatile and can be used by a wide range of people, including active men and women, fitness enthusiasts, and high-performance athletes.
- Contains 26g of protein per serving.
- Mixes easily and can be consumed at any time of the day.
- May be expensive for some people.
- Contains artificial sweeteners.
- Some people may not like the taste.
6. MuscleTech Nitro-Tech Whey Protein
- WHEY PROTEIN POWDER – MuscleTech Nitro-Tech is the most powerful protein formula ever developed. It is a scientifically engineered whey plus isolate lean muscle builder formula designed for more muscle, more strength and better performance
- MUSCLE BUILDER for MEN & WOMEN – MuscleTech Nitro-Tech has 5g of glutamine & precursor, 6.8g of BCAA and a clinically studied 3g dose of HPLC-tested creatine monohydrate to help build lean muscle, increase strength and enhance performance for men & women
- PROTEIN POWDER for MUSCLE GAIN – In a 6-week, double-blind study involving the core ingredients of Nitro-Tech, subjects gained 70% more lean muscle than those using regular whey (8.8 vs 5.1 lbs) and increased their bench press more (34 vs 14 lbs)
- CREATINE MONOHYDRATE – Start reimagining the limits of size and strength with pure, HPLC-tested creatine. Scientific studies have shown that it helps replenish ATP stores in the body for enhanced performance, more muscle, and an increase in strength
- ABSORBS FAST and DIGESTS EASILY – Whey peptides are an ultra-pure, rapidly absorbed, and quickly digested whey protein powder that allows you to recover faster, build more lean muscle and get better results from your training sessions
- DAILY WORKOUT SUPPLEMENTS – Mix 1 scoop with 6 oz of water or skim milk between meals & after exercise
Product Overview:
MuscleTech Nitro-Tech Whey Protein Isolate & Peptides is a scientifically engineered whey protein powder designed for muscle building, strength, and better performance for both men and women. Each serving contains 30g of protein, which is filtered using Multi-Phase Filtration Technology to remove unwanted carbs and fat, making it a clean and simple supplement that delivers results.
One of the key features of this product is that it is enhanced with key ingredients that support muscle building, strength, and better performance. Nitro-Tech contains 5g of glutamine & precursor, 6.8g of BCAAs, and a clinically studied 3g dose of HPLC-tested creatine monohydrate. These ingredients have been shown to support muscle gain, increase strength and enhance performance. This makes Nitro-Tech an ideal supplement for anyone looking to improve recovery and crush their workouts.
Another great feature of Nitro-Tech is that it is easy to digest and absorbs fast. The whey peptides in this product are an ultra-pure, rapidly absorbed, and quickly digested whey protein powder that allows you to recover faster, build more lean muscle, and get better results from your training sessions. Additionally, Nitro-Tech contains no underdosed ingredients or fillers, ensuring maximum potency for maximum results. It can be consumed by mixing 1 scoop with 6 oz of water or skim milk between meals and after exercise. Overall, MuscleTech Nitro-Tech is a powerful, potent, and effective protein powder that can help you achieve your muscle-building, strength, and performance goals.
- Contains 30g of protein per serving, which is scientifically engineered to build lean muscle, increase strength, and enhance performance for men and women.
- Contains 5g of glutamine and precursor, 6.8g of BCAAs, and 3g of clinically studied creatine monohydrate.
- Contains no underdosed ingredients or fillers, providing maximum potency for maximum results.
- Absorbs fast and digests easily, allowing for faster recovery and better results from training sessions.
- Mixes easily and can be consumed between meals and after exercise.
- May be expensive for some people.
- Contains artificial sweeteners.
- Some people may not like the taste.
Also Read: What are protein powders for?
7. Revive Post Workout
- Muscle rebuild & recovery: Sheer Revive Post-Workout features complex carbs and B-vitamins to help restore muscle strength and reduce soreness so you can step into your next workout ready to go.
- Quality ingredients: With pea isolate plant-based protein, complex carbs including sweet potatoes, apples, & carrots, organic cordyceps & reishi, turmeric, and much more, Sheer Strength Revive Post Workout delivers a clean, high-quality way to recover after workouts so you can bounce back faster and stronger.
- Great tasting flavor: Sheer Revive Post-Workout Double Fudge Chocolate flavor blends perfect into protein shakes or cold water. 1 scoop after training is all you need to recharge and recover faster.
- Made in the USA: Sheer Revive Post-Workout is formulated and manufactured in the USA in an FDA-registered facility following strict cGMP guidelines to ensure the highest quality, potency, and purity in each batch.
- 60 day satisfaction guarantee: All Sheer Strength Labs products come with a 60-day satisfaction guarantee to make sure you love your results (See below for full details).^
Product Overview:
Sheer Revive Post-Workout is a natural muscle-building and muscle-recovery supplement designed to help you restore muscle strength and reduce soreness after a workout. It comes in a delicious Double Fudge Chocolate flavor that blends perfectly into protein shakes or cold water, making it easy to consume.
This product is formulated with high-quality ingredients that are designed to help you recover faster and stronger. It contains pea isolate plant-based protein, complex carbs including sweet potatoes, apples, & carrots, organic cordyceps & reishi, turmeric, and much more. The combination of these ingredients provides a clean and effective way to recover after a workout.
Sheer Revive Post-Workout is made in the USA in an FDA-registered facility following strict cGMP guidelines to ensure the highest quality, potency, and purity in each batch. It is also backed by a 60-day satisfaction guarantee, so you can try it out and see the results for yourself without any risk.
- Helps to restore muscle strength and reduce soreness after a workout.
- Formulated with high-quality ingredients including pea isolate plant-based protein, complex carbs, and B vitamins to ensure maximum effectiveness.
- Comes in a delicious Double Fudge Chocolate flavor that blends well in shakes or cold water.
- Made in the USA in an FDA-registered facility with strict cGMP guidelines, ensuring high quality, potency, and purity.
- Comes with a 60-day satisfaction guarantee, providing a risk-free way to try the product.
- May be expensive for some people.
- Some people may not like the taste.
- Some people may be allergic to some of the ingredients.
8. YOLKED Clinically Proven
- CLINICALLY TESTED GAINS: A clinical study with this advanced muscle enhancer has shown gains of up to 8 lbs of natural muscle mass in just 12 weeks.
- All Natural MUSCLE GROWTH SUPPLEMENT: Made from fertilized egg yolks, YOLKED has unique complex molecules that increase muscle building and decrease muscle loss.
- UNLOCK PROTEIN’S POTENTIAL: The all-natural muscle growth powder enhances your body’s ability to utilize protein more efficiently and clinical trial shows it aids in building more lean muscle.
- BUILT FOR THE GYM: Each box of YOLKED Supplement contains 30 individual pouches of vanilla-flavored Fortetropin, so you get a month of pocket-sized powder ready for your gym bag.
- OUR PROMISE TO YOU: All YOLKED products come with a 100% satisfaction guarantee - just contact us if for any reason you’re not happy with your purchase and well be sure to make it right.
Product Overview:
YOLKED is an all-natural muscle-building supplement that is clinically tested and NSF-Certified for Sport. The product is made from fertilized egg yolks, which contain unique complex molecules that increase muscle building and decrease muscle loss. A clinical study has shown that YOLKED can lead to gains of up to 8 lbs of natural muscle mass in just 12 weeks.
YOLKED is not a protein supplement, but rather a protein enhancer. It helps to enhance the body's ability to utilize protein more efficiently, leading to lean muscle mass. Each box of YOLKED contains 30 individual pouches of vanilla-flavored powder, which can be taken straight from the packet or mixed with a shake or smoothie.
Some of the key benefits of YOLKED include clinically-proven muscle growth, increased recovery time by 18%, and NSF certification for safety and effectiveness. Many athletes and trainers have raved about the product, noting improvements in strength and performance. However, it's worth noting that YOLKED is not intended for weight reduction and the results may vary.
- Clinically tested to increase muscle mass by up to 8lbs in 12 weeks
- Made from all-natural fertilized egg yolks
- Enhances the body’s ability to utilize protein more efficiently
- NSF is certified for sports and safe for athletes of all ages
- 30 individual pouches of vanilla-flavored Fortetropin in each box for easy use
- Requires regular use for 12 weeks to see significant muscle mass gain
- The product is not intended to diagnose, treat, cure, or prevent any disease
- May not be suitable for individuals with egg allergies
9. MusclePharm Combat Protein
- University-studies formulated: MusclePharm combat protein powder was created for athletes who demand optimized recovery, muscle growth, and support strength.
- Award-winning taste: Our essential whey protein powder mixes easily and goes great with almond milk, water, milk, fruits, and vegetables. It’s perfect for great-tasting smoothies and shakes
- 5 Protein sources: our isolate Whey powder contains 25 g of protein from 5 unique protein sources. They include Both fast- and slow-digesting proteins, fueling muscles and delivering performance for hours
- Banned-substance tested and certified by Informed-Choice. Athletes who see the Informed-Choice logo on a product can be assured it has undergone rigorous checks and testing to ensure that it is not contaminated with banned substances and is safe to use
- 100% Satisfaction guarantee: All MusclePharm products are backed by a 30-day full money-back guarantee.
Product Overview:
MusclePharm Combat Protein Powder is a university-formulated and banned-substance-tested supplement designed for athletes who demand optimized recovery, muscle growth, and support strength. The powder is a blend of 5 unique protein sources, including both fast- and slow-digesting proteins, fueling muscles and delivering performance for hours. Each scoop of this powder contains 25g of 100% whey protein, in the form of whey protein isolate and whey protein concentrate, which digests quickly to help satisfy your daily protein needs.
The powder is also low in fats and free of artificial dyes, fillers, gluten, and other undesirable ingredients. It is also certified by Informed-Choice, meaning that it has undergone rigorous checks and testing to ensure that it is not contaminated with banned substances and is safe to use. It also comes in a delicious chocolate milk flavor and is perfect for use in smoothies and shakes.
The powder is also backed by a 30-day full money-back guarantee, so you can feel confident in your purchase. Overall, MusclePharm Combat Protein Powder is a high-quality, safe and effective protein supplement that can help athletes achieve their muscle-building and recovery goals. The powder provides a great taste and is easy to mix with other ingredients, making it a great addition to your daily routine.
- University-formulated for optimized recovery, muscle growth, and support strength
- Award-winning taste and easy to mix
- Contains 5 unique protein sources, including both fast and slow-digesting proteins
- Banned-substance tested and certified by Informed-Choice for safe use
- 100% satisfaction guarantee
- May not be suitable for those with dietary restrictions or allergies to ingredients such as whey, casein, or egg protein
- May not be suitable for those who are lactose intolerant.
- Some people may find the taste too sweet.
Also Read: How to take protein powders
Protein-rich foods vs. protein powders
It is possible to satisfy your daily protein requirement in two ways: through the foods contained in the plate or with protein supplements.
But, just as when we take vitamins, or potassium, if juices and bananas certainly cannot compete with the resource concentration of vitamins or potassium in powder or tablets, even a balanced diet may not be sufficient to provide the correct level of protein in the body and - above all - in the case of proteins, we must consider the nutritional values.
Particularly if we want to lose weight, it is an aspect that cannot be overlooked since foods have calories while protein shakes have much less.
To put it briefly, if protein powders can help us lose weight because they don't have many calories, food (if healthy and included in a balanced meal plan) we need to give the body the right nutritional supply.
Protein powder and individual needs
Protein whey is among the most common and popular in the market and is also the best for everyday use. They contain all essential amino acids and are easy to digest. This type of protein helps the body to have more energy and can help reduce stress levels.
The best time to take whey protein isolate or concentrate is immediately before or after training, approximately within 15 to 60 minutes. This is because the muscle needs proteins to repair the tissues damaged by training, the micro-injuries caused by the effort, they are used to increase volume, but they also need to absorb the impact of fatigue faster and get back in shape more quickly.
Even soy proteins are very common and widespread. They help reduce cholesterol levels and can help relieve the symptoms of menopause. They also help those with osteoporosis by helping to build muscle mass.
Among the other types of proteins we find:
- Egg proteins: released more slowly than whey proteins, they can be consumed throughout the day.
- Milk proteins: support the function of the immune system and improve muscle growth.
- Brown rice protein: 100% vegetable, they are an excellent choice for vegetarians or for those who cannot consume dairy products. They are also gluten-free.
- Pea proteins: they are highly digestible, hypoallergenic, and inexpensive.
- Hemp proteins: They are also 100% vegetable and also contain high levels of omega-3 fatty acids.
We will analyze the different types of proteins in more detail in the course of the article but in the meantime: which types of proteins are best suited for the purpose we want to achieve?
Also Read: Best Whey Protein For Women
Increase muscle mass
To increase muscle mass it is preferable to choose protein powders with high biological values (the value that indicates how well our body can assimilate and use a protein). Whey protein and whey protein isolate are best for this purpose.
Lose weight
To lose weight, it is best to choose shakes with no added sugar, no dextrins or maltodextrins (sweeteners derived from starch). Also avoid protein powders with branched-chain amino acids (BCAAs), as they promote muscle growth and therefore weight gain.
Vegetarian or vegan diet
If we are vegetarians or vegans and do not want to consume proteins containing milk, we can choose 100% vegetable powders such as those of soy, peas, or hemp.
Diabetic nutrition
Diabetes patients should opt for sugar-free shakes (or at least not listed in the top 3 ingredients on the label). It is also best to choose low-carb powders (5 - 15 grams per serving).
Limit protein for liver problems
Those with liver problems find it difficult to tolerate a high level of ingested protein all at once. We choose powders that have a lower protein content (10 to 15 grams per serving).
Also Read: Best Protein Powder For Weight Loss Male
Avoid gastrointestinal problems
Patients with IBD or lactose intolerance should opt for protein powders that do not contain lactose sugars, artificial sweeteners, or dextrins/maltodextrins. If we suffer from allergy or gluten sensitivity, we check that the chosen proteins are 100% gluten-free.
Be part of the monthly budget
Protein powders can be quite expensive but saving money is possible: instead of buying single-serving shakes, we buy protein powders in a jar and we measure the daily ratio.
How to make the most of protein powders
A few little tips:
Recover after intensive exercise
Athletes and/or exercise enthusiasts on the go should consume protein powders no later than one hour after training. It is there that the muscles react best to the proteins taken in, using them immediately for the processes of repair and development of the muscle.
Check the weight
The ideal is to provide your body with a regular supply of protein with every meal and snack so that you feel full.
Although it is not possible to accurately establish, a priori, the right amount of protein to be taken at a meal, the common thought is about 20 grams.
Also Read: How Much Protein To Take
How to make protein powders tastier
Each brand and each protein has its own unique taste. It depends on the formulation and the protein source from which it is derived. Many companies use flavorings to enhance the experience and entice the palate to feel stimulated and satisfied. Today the most used are strawberry, vanilla, and chocolate - although some companies are trying to introduce more delicious alternatives.
To further enhance the flavor of the shakes, you can dissolve the powder in milk or milk replacers instead of water. The texture will be more full-bodied and the flavor will obviously be richer.
You can also put them in vegetable drinks made from fruit or fruit and vegetables, extracts, or add peanut butter, coconut, or other tasty plant substances - preferably organic.
Proteins: the allies of performance
Proteins represent about 80% of muscle mass (once water is eliminated) and muscle structure but also performance depends on them. Many professional athletes have realized that it is necessary to combine supplementary proteins with the diet to optimize muscle size, strength, and performance.
If we talk about protein powders, it is equally important to know the differences between isolated, concentrated, or hydrolyzed proteins before starting to take them.\
Also Read: Best Protein Shake For Weight Loss And Toning
Here's how they are classified:
Concentrate
Depending on how many “non-protein” parts are removed from proteins when they are transformed into powder form, different levels of concentration can be reached. In "concentrated" proteins we find about 70 - 80% of proteins while the remaining value is composed of minerals, water, fats, and carbohydrates.
Isolated
The "isolated" proteins, on the other hand, have been more "purified" of the non-protein parts and contain up to 90% pure protein but also much fewer nutrient levels. Whey protein isolate typically contains 86% protein.
Hydrolyze
Hydrolyzed proteins are those proteins that contain a part of partially digested proteins such as polypeptides and peptides. While the expression "partially digested" is a bit of an impression, it is actually a very good thing as peptides are very useful in the body.
Balance a protein schedule
As we mentioned at the beginning, there are several sources of protein to choose from, each of which has its own unique aspects and equally unique benefits.
Let's look at them in more detail:
Whey protein
Whey protein is the most popular because it has been shown to promote muscle growth and fat loss. They digest and are absorbed by the body much faster than other proteins and are therefore preferred for post-workout (or pre-workout) consumption.
Whey represents about 20% of the proteins contained in cow's milk and its BCAA value is the highest of all.
Furthermore, whey is a thermogenic protein, which means that the increase in calories burned per calorie consumed is greater than other proteins, and this is closely linked to muscle protein synthesis.
Casein protein
Casein is the main protein found in milk and is a slow-digesting protein, especially when compared to whey.
Depending on how much we consume, casein can take up to six hours to be fully digested and absorbed by the body. Although it has a lower anabolic and muscle-building effect than whey, casein is an excellent source of BCAAs and glutamine.
Due to its slow digestion, it is preferable to take casein proteins before going to sleep or between meals, either alone or mixed with other proteins.
Also Read: Best Protein Powder For Weight Loss Female
Milk protein
We all know milk, we consume it as a single food or insert it in sweet and savory recipes ... But how many of us knew that it is an excellent product to be consumed after an intense workout? Milk proteins contain all the essential amino acids to restore life to tired muscles and help them grow.
Milk protein isolate and concentrate are very common in protein powders, bars, and other ready-to-eat preparations.
Egg protein
Eggs are another versatile ingredient to use in cooking even though the protein in the powders is mostly isolated protein from egg white. For years there has been talking of the possible danger of eggs due to possible side effects on the heart but today these fears have been put aside and egg proteins are, moreover, an excellent choice for those suffering from milk allergy.
Not to mention that egg protein has extremely high qualitative values, is rich in amino acids, and is easily digested by the body.
Pea protein
It is perhaps less well known than the others but pea protein is a respectable option particularly suitable for vegetarians and those with allergies to eggs or milk. Not only is it hypoallergenic but it has a very high BCAA value, with a digestibility rate of 98%. What does it mean? That the body is able to use and synthesize most of the amino acids in each serving.
This is why pea protein is far superior to other plant proteins which, on the other hand, can be more difficult to digest and are not used optimally by the body.
Also Read: Best Whey Protein For Women
Goals and timing
Anyone who trains constantly in the gym, whether they are professional athletes or just aficionados of physical fitness, knows that daily protein intake is closely linked to performance and muscle endurance.
Generally, these athletes consume between 20 and 30% of total calories or 2 grams per 1 kilo of lean body mass (or the lean body mass goal), in any case, the calculation will have to be customized on the daily calorie consumption and on the frequency of meals.
In addition to the supplementary protein powders, a good diet must be rich in protein foods and varied, in order to provide the body not only with proteins but also all the other essential elements for 360-degree well-being of body and mind, including hydration.
Generally, there should be protein in every meal. Ideally, we should consume 20 - 30 grams of protein (depending on the type of protein and the shape of our body) about every 3 hours, in this way we can optimize muscle protein synthesis throughout the day.
Protein management
It is not uncommon to find products enriched with amino acids such as taurine, creatine, or glycerin to increase the protein value of the powders. The problem is that these ingredients, while they have some positive effects, are not true proteins and therefore do not have the same impact on muscle or performance as an intact protein.
So how do you know if what we are taking is a quality protein powder or if it contains "dummy" elements?
Let's look at the leucine content on the label. The leucine is an essential BCAA that seems to aid in maximizing the mechanisms that trigger muscle protein synthesis, thus leading strength, power, resistance, and dimension to muscle.
The ideal amount of leucine per serving is 2 grams. For whey protein the calculation is quite simple: a product that claims to contain 25 grams of protein should have 2.5 grams of leucine since whey protein has roughly 11% leucine.
Other proteins, such as casein or soy protein, contain less leucine, around 8%.
Also Read: Best Protein Powder For Weight Loss Male
Breakfast
Eating protein and some carbohydrates early in the morning helps reverse the negative impact of the night on the muscles and stimulates MPS. The ideal is to take between 20 and 35 grams of protein at breakfast, but always calculate them on the basis of body mass, type of protein, and protein goals for the day.
Before and after training
An intensive training session can increase both MPS and MPB values. The goal should be to maximize the former and minimize the latter, by consuming both proteins and some carbohydrates either before or immediately after the workout.
Just like for breakfast, the recommended dose will be between 20 and 35 grams of protein.
Before going to sleep
During the night we cannot feed ourselves and for these, the protein balances in the muscles slide towards the MPB values to generate amino acids and "feed" the body. Consuming at least 20 grams of casein protein or a blend of casein and whey protein, or a lower dose of protein combined with leucine, will help your MPS values stay higher even while you sleep.
Also Read: How Much Protein To Take
Frequent questions
What do proteins do?
Protein powders are nutritional supplements widely used by both athletes and ordinary people who need or want to optimize their body performance, tone up, or lose weight. Protein is an essential macronutrient that helps build muscle mass, repair tissue, and generate enzymes and hormones.
Are protein powders really good for the body?
Numerous studies have shown that lean proteins are effective in increasing muscle strength and mass, toning tissues and are commonly used as a substitute food in weight loss diets. Protein powders not only "proteins", often also contain essential nutrients, fatty acids such as omega 3 and other key substances in the health of the organism.
Are protein powders bad for you?
The excess protein from the daily requirement is not automatically absorbed by the muscle, it could become fat. In addition, too much protein can burden the kidneys and liver, cause dehydration, swelling, nausea, osteoporosis ... it is important to integrate protein powders into a healthy and balanced diet, remembering that only protein powders are NOT a complete food source.
Also Read: Best Whey Protein For Muscle Gain
Can I take protein powders every day?
Yes, depending on your body mass and the goals you want to achieve, you can take protein every day as long as the protein powders are included in a complete and balanced diet and exercise. If you are new to this type of supplement it is a good idea for a nutritionist to come up with a complete meal plan of protein powder. Avoid do-it-yourself diets and above all avoid feeding yourself only with protein shakes.
When should I take protein shakes?
The best times to consume protein powder to gain muscle mass is immediately before or immediately after training (whey protein), between 15 and 60 minutes. But there are other important moments such as breakfast, lunch and the evening before bedtime. Each moment has a better protein for the purpose it has to fulfill.
Who can take protein powders?
Anyone doing intensive physical activity, athletes or fitness enthusiasts, those who want to lose weight or optimize physical performance. Proteins are excellent allies in increasing muscle mass, they can help those suffering from osteoporosis because they help create strong and elastic muscles to support the bone.
Does Protein Powder Actually Help Build Muscle?
Protein powder can be a useful supplement for building muscle, but it's important to understand that it's not a magic solution on its own. Building muscle requires consistent strength training, proper nutrition, and adequate recovery time. Protein powder can be a convenient and efficient way to help you meet your daily protein needs, which is essential for muscle growth and repair.
Protein is made up of amino acids, which are the building blocks of muscle tissue. When you engage in strength training, you create small tears in your muscle fibers, and your body needs protein to repair and rebuild those fibers stronger than before. Consuming protein powder after a workout can provide your body with a quick and convenient source of amino acids to kickstart the muscle repair process.
However, it's important to note that protein powder is not a replacement for whole food sources of protein. Whole foods offer a wide range of nutrients, vitamins, and minerals that protein powders do not. Additionally, the quality of protein powder can vary widely, so it's important to choose a high-quality product that fits your individual needs.
Which Protein Is Best For Muscle Gain For Beginners?
There are several types of protein that can be beneficial for muscle gain, but the most important factor is consuming enough total protein to support muscle growth. For beginners, a good starting point is to aim for a daily protein intake of around 1.6-2.2 grams per kilogram of body weight.
That being said, some types of protein may be more effective than others for muscle gain. Whey protein is a popular choice among athletes and fitness enthusiasts due to its high-quality amino acid profile and rapid digestion. It's also relatively affordable and widely available. Whey protein is derived from milk and is a complete protein, meaning it contains all nine essential amino acids.
Casein protein is another type of protein derived from milk that is also a complete protein. However, it is slower digesting than whey protein, which may make it more beneficial for preventing muscle breakdown during periods of fasting (such as overnight while sleeping) rather than promoting muscle growth immediately after a workout.
Plant-based proteins such as pea, soy, and hemp are also good options for those who prefer a vegetarian or vegan diet. These protein sources may have slightly lower bioavailability compared to animal-based proteins, but can still be effective for muscle gain when consumed in sufficient amounts.
Ultimately, the best protein for muscle gain for beginners is one that they enjoy and can easily incorporate into their diet. Whether it's whey protein, casein protein, or plant-based protein, the most important factor is consuming enough total protein to support muscle growth and recovery.
Which Protein Powder Is Best For Muscle Gain And Fat Loss?
It really depends on your individual needs. There are so many factors to consider when choosing a protein powder, such as your dietary preferences, your goals, and your budget. It's best to consult a nutritionist or dietitian to get personalized advice on which type of protein powder is best for you. Generally speaking, whey protein powder is a good option for muscle gain and fat loss because it's a high-quality protein that's easily absorbed by the body. However, there are also plant-based protein powders that are great alternatives for those looking for more natural sources of protein. Ultimately, the best protein powder for muscle gain and fat loss is the one that meets your individual needs.
Which Is Best For Muscle Gain?
There isn't a single "best" protein for muscle gain as it ultimately depends on your individual needs and preferences. However, here are some factors to consider:
- Total protein intake: The most important factor for muscle gain is consuming enough protein overall. Aim for a daily protein intake of around 1.6-2.2 grams per kilogram of body weight, regardless of the type of protein you choose.
- Amino acid profile: Proteins are made up of different combinations of amino acids, and some types of protein have a more complete profile of essential amino acids than others. Whey protein, for example, has a high concentration of branched-chain amino acids (BCAAs) which are particularly beneficial for muscle growth and recovery.
- Digestion rate: Some types of protein, such as whey protein, are rapidly digested and absorbed by the body, making them ideal for post-workout recovery. Others, such as casein protein, are slower digesting and may be more beneficial for promoting muscle growth and preventing muscle breakdown during periods of fasting.
- Other nutrients: Some types of protein, such as animal-based proteins, may contain additional nutrients such as creatine, which can also aid in muscle growth.
Ultimately, the best protein for muscle gain is one that you enjoy and can easily incorporate into your diet. Whether it's whey protein, casein protein, plant-based protein, or another type of protein, the most important factor is consuming enough total protein to support muscle growth and recovery.
Should I Drink My Protein Powder Every day?
That all depends on your individual needs and goals. Protein powder can be a great way to supplement your daily protein intake, but drinking it every day may not be necessary. It's important to talk to a nutritionist or registered dietitian about the best way to use protein powder in your diet. They can help you understand your body's specific needs and can recommend the best way to use protein powder to meet those needs.
What Are The Side Effects Of Protein Powder?
While protein powder is generally safe when consumed in appropriate amounts, there are some potential side effects to be aware of. Here are some common side effects of protein powder:
- Digestive issues: Consuming too much protein powder can cause digestive discomforts such as bloating, gas, and diarrhea. This is because excessive protein intake can overload the digestive system and cause difficulty in processing it.
- Dehydration: High protein intake can lead to dehydration as the body requires more water to process protein. It is important to drink plenty of water when consuming protein powder to prevent dehydration.
- Kidney damage: There is a myth that protein powder can cause kidney damage, however, this is generally not true for people with healthy kidneys. However, people with pre-existing kidney problems should consult their doctor before consuming protein powder.
- Weight gain: Consuming excess calories from protein powder can lead to weight gain, which is counterproductive for those trying to lose weight.
- Allergic reactions: People with lactose intolerance or allergies to dairy, soy, or other common protein sources may experience allergic reactions when consuming protein powder.
It's important to follow the recommended dosage and consume protein powder as part of a balanced diet. Additionally, it's recommended to choose high-quality protein powders that have been tested for purity and safety. If you experience any side effects, it's important to stop using the protein powder and consult with a healthcare professional.
How To Gain Muscle Fast?
Gaining muscle quickly requires a combination of strength training, healthy eating, and rest. To get the most out of your workouts, focus on compound exercises like squats, deadlifts, and bench presses, which target multiple muscle groups at once. For your diet, make sure you consume enough protein to support muscle growth, as well as plenty of complex carbohydrates, healthy fats, and a variety of fruits and vegetables. Lastly, make sure to get plenty of rest between workouts to give your muscles time to recover and grow. With dedication and consistency, you can achieve your muscle-building goals.
Which Brand Of Whey Protein Is Best?
Here are some things to consider when choosing a brand of whey protein:
- Quality: Look for a brand that uses high-quality whey protein that is free from contaminants and additives. Check for third-party certifications such as NSF or Informed-Choice to ensure quality and purity.
- Type of whey: There are three main types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey isolate and hydrolysate are more refined and have a higher protein content, but they can also be more expensive. Whey concentrate is less processed and may contain more fats and carbohydrates, but it can also be a more cost-effective option.
- Flavor and ingredients: Look for a brand that offers flavors you enjoy and ingredients that align with your dietary needs and preferences. Some brands also offer organic, non-GMO, or grass-fed whey protein options.
- Price: Whey protein prices can vary widely depending on the brand, type, and quality. Compare prices and serving sizes to find a brand that fits your budget.
Ultimately, the best whey protein brand for you will depend on your individual needs and preferences. Do your research, read reviews, and consult with a healthcare professional or registered dietitian to determine which brand and type of whey protein is best for you.
What Makes Muscles Grow?
Muscles grow when they are challenged with an appropriate amount of stress and given time to rest and recover. Muscle growth occurs when the muscle fibers are damaged due to intense exercise, and then the body repairs the fibers, making them larger and stronger than before. This process is known as hypertrophy, and it is a normal response to exercise. To get the most out of your workout, it is important to have a balanced program that includes resistance exercises, adequate rest, and a healthy diet.
How Much Protein Per Day To Build Muscle?
The amount of protein needed to build muscle depends on a variety of factors, including age, body weight, and activity level. Generally speaking, the general recommendation for adult men and women is to consume 0.8 grams of protein per kilogram of body weight per day. For those looking to build muscle, a slightly higher amount of protein may be beneficial, and a range of 1.2-1.7 grams of protein per kilogram of body weight per day is often recommended. However, it's important to note that individual needs may vary, so speaking with a healthcare provider or nutritionist may be beneficial in determining the best protein intake for you.
How Much Protein To Build Muscle?
The amount of protein needed to build muscle can vary depending on several factors such as body weight, fitness level, and workout routine. However, a general guideline for protein intake to build muscle is to consume 1.6-2.2 grams of protein per kilogram of body weight per day.
For example, a person who weighs 70 kilograms (154 pounds) would need to consume between 112-154 grams of protein per day to support muscle growth. It's also recommended to distribute protein intake evenly throughout the day, consuming about 20-30 grams of protein per meal.
It's important to note that consuming more protein than this range may not lead to additional muscle growth and can potentially be harmful. It's also important to consume enough carbohydrates and healthy fats to provide the energy and nutrients necessary for muscle growth and recovery.
Does Creatine Help Muscle Growth?
Yes, creatine has been clinically proven to help with muscle growth. It is a natural substance found in the body that helps to form ATP, which is the primary energy source used by the muscles during high-intensity exercise. Studies have shown that supplementing with creatine can increase muscle mass, strength, and performance. However, it is important to remember that creatine is not a substitute for a healthy diet and regular exercise. It should be used as a supplement to an overall fitness routine.
What Is The No 1 Supplement For Bodybuilding?
There is no single "No. 1" supplement for bodybuilding, as different supplements can have different benefits depending on an individual's goals and needs. However, some commonly used supplements for bodybuilding include:
- Whey protein: Whey protein is a fast-digesting protein source that is often used to help meet daily protein requirements for muscle growth and recovery.
- Creatine: Creatine is a supplement that can help increase muscle strength and power output during high-intensity exercise.
- BCAAs (Branched-Chain Amino Acids): BCAAs are a group of essential amino acids that can help improve muscle recovery and reduce muscle breakdown during exercise.
- Beta-alanine: Beta-alanine is a supplement that can help increase muscle endurance and delay muscle fatigue during high-intensity exercise.
- Caffeine: Caffeine is a natural stimulant that can help improve focus, energy, and performance during workouts.
It's important to note that supplements are not a substitute for a balanced diet and a consistent workout routine. Consulting with a registered dietitian or healthcare professional can help determine which supplements if any, may be beneficial for individual needs and goals.
How Can I Get Big Muscles In 2 Weeks?
Unfortunately, it is not possible to build significant muscle in two weeks. Building muscle takes time and requires regular workouts, a healthy diet, and plenty of rest. You can, however, make great strides toward building muscle in two weeks. Start by focusing on compound movements like squats, deadlifts, and bench presses. Incorporate 3-4 days of weight training into your routine, and make sure you eat enough protein-rich foods to fuel your workouts. Get plenty of rest to allow your muscles to recover and grow. With dedication and consistency, you can lay the foundation for building muscle in two weeks. Good luck!
What Foods Grow Muscle?
A balanced and nutritious diet that includes a variety of foods can help support muscle growth and recovery. Here are some examples of foods that can help grow muscle:
- Protein-rich foods: Foods that are high in protein are essential for muscle growth and repair. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, beans, lentils, nuts, and seeds.
- Complex carbohydrates: Carbohydrates are an important source of energy for workouts and muscle recovery. Choose complex carbohydrates such as whole grains, fruits, and vegetables to provide sustained energy and fiber.
- Healthy fats: Healthy fats such as omega-3 fatty acids and monounsaturated fats can help reduce inflammation and support overall health. Good sources of healthy fats include fatty fish, avocados, nuts, and seeds.
- Fruits and vegetables: Fruits and vegetables are rich in antioxidants, vitamins, and minerals that can help support muscle growth and overall health. Aim to eat a variety of colorful fruits and vegetables to get a range of nutrients.
- Water: Staying hydrated is important for muscle growth and recovery. Drink plenty of water throughout the day and during workouts to prevent dehydration.
It's important to note that a balanced diet that includes a variety of nutrient-dense foods is key for muscle growth and overall health. Consulting with a registered dietitian or healthcare professional can also help determine the appropriate dietary needs and goals.
Hi, I am Matt Storace and I am a former personal trainer and founder of Beast Biceps. We had to find ways to train at home. When I started looking for the equipment I needed, I quickly realized that there were no good resources online. So I created Beast Biceps. It is a treasure trove of information developed from my experience and research. Read More Here
Leave a Reply