Dietitians Name the 9 Best Protein Powders to Build Muscle of 2024

Momentous is our pick for the best protein powder to build muscle. Brands Naked, Garden of Life, and NOW Sport also offer great choices.

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Protein powders have become a staple in the nutritional regimens of competitive athletes and recreational gym-goers alike.

Research shows that consuming protein powder in combination with a resistance training regimen increases muscle protein synthesis, the process of building muscle. This is especially true when protein powder is consumed after workouts.

Protein powders serve as a convenient and high quality source of protein. There are seemingly endless options to choose from. And this can make it difficult to determine which is best for muscle gain.

Keep reading for our picks of the nine best protein powders for muscle gain.

A quick look at the best protein powders for building muscle

• Best overall: Momentous Whey Protein Isolate | Skip to review
• Best whey protein: Naked Whey Unflavored Protein Powder | Skip to review
• Best vegan protein powder: Garden of Life Sport Organic Plant-Based Protein Powder | Skip to review
• Best egg white protein powder: NOW Sports Egg White Protein | Skip to review
• Best protein option for weight gain: Transparent Labs Mass Gainer | Skip to review
• Best personalized: Gainful Protein Powder | Skip to review
• Best broth-based: NOW Sports Chicken Bone Broth Powder | Skip to review
• Best flavored: Optimum Nutrition Gold Standard 100% Whey | Skip to review
• Best organic: Orgain Organic Protein Powder | Skip to review

A note on price

General price ranges with dollar signs ($-$$$$) are indicated below. One dollar sign means the product is rather affordable, whereas four dollar signs indicate a higher cost.

Generally, prices range from $1.25–$5.33 per serving, or $35.99–$119.99 per tub or packet, though this may vary depending on where you shop.

Pricing guide

• $ = under $1.00 per serving
• $$ = $1–$1.50 per serving
• $$$ = $1.51–$2 per serving
• $$$$ = over $2 per serving

Healthline’s picks for the top protein powders to build muscle

Best overall

Momentous Whey Protein Isolate

4.5 (78+) from Amazon

• Protein type: whey
• Available flavors: Chocolate, Vanilla, Unflavored
• Price: $$

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Healthline's review

Momentous Essential is our pick for the best overall protein powder thanks to its high quality ingredients and rigorous quality testing.

Specifically, the powder contains whey isolate sourced from milk produced by grass-fed cows.

Whey isolate contains more than 90% protein by weight and is relatively low in lactose, whereas whey concentrate contains 25% to 89% protein and more lactose.

The powder also includes an enzyme blend that the company claims helps improve the absorption of protein and reduce stomach upset, though research doesn’t currently support these claims.

Momentous Protein is third-party tested and is both NSF Certified for Sport and Informed Sport Certified, which means it’s a good option for competitive athletes.

Travel packs of this protein powder are also available.

Nutrition facts per 1 scoop, or 28.7 grams (g), of Chocolate Momentous Essential Grass-Fed Whey Protein:

• Calories: 100
• Carbs: 3 g
• Added sugars: 0 g
• Protein: 20 g

Pros & cons

• Informed Sport Certified
• NSF Certified for Sport
• no added sugars

• expensive

• Informed Sport Certified
• NSF Certified for Sport
• no added sugars

• expensive

Product details

• Number of servings: 24 per container
• Serving size: 1 scoop (26.5 g)
• Certifications: NSF Certified for Sport, Informed Sport Certified, third-party tested
• Nutrition stats per serving : (Vanilla) Calories: 100, Total carbs: 3 g, Added sugar: 0 g, Fat: 0 g, Protein: 20 g
• Returns: free returns for Prime members
• Shipping: free shipping for Prime members

• Number of servings: 24 per container
• Serving size: 1 scoop (26.5 g)
• Certifications: NSF Certified for Sport, Informed Sport Certified, third-party tested
• Nutrition stats per serving : (Vanilla) Calories: 100, Total carbs: 3 g, Added sugar: 0 g, Fat: 0 g, Protein: 20 g
• Returns: free returns for Prime members
• Shipping: free shipping for Prime members

Best whey protein

Naked Whey Unflavored Protein Powder

4.3 (13.4k+) from Amazon

• Protein type: whey
• Available flavors: Unflavored
• Price: $$

SHOP NOW AT AMAZON

Healthline's review

This whey protein from Naked is our top choice as the best whey protein on the market because of its thorough testing practices and simple, straightforward ingredient list.

In fact, Naked Whey’s Unflavored variety includes just one ingredient — whey protein concentrate sourced from grass-fed cows.

Grass-fed dairy has been shown to be higher in certain beneficial nutrients, such as omega-3 fatty acids and conjugated linoleic acid, compared with conventional dairy.

In addition, Naked Whey is third-party tested by Informed Choice.

If you prefer a flavored option, Naked Nutrition also offers Chocolate, Double Chocolate, Chocolate Peanut Butter, Strawberry, and Vanilla products, which are naturally flavored with coconut sugar.

Nutrition facts per 2 scoops (30 g) of Unflavored Naked Whey protein powder:

• Calories: 120
• Carbs: 3 g
• Added sugars: 0 g
• Protein: 25 g

Pros & cons

• third-party tested by Informed Choice
• contains just one ingredient (for the Unflavored option only)
• has a smooth texture and creamy consistency

• some reports that the powder is difficult to mix

• third-party tested by Informed Choice
• contains just one ingredient (for the Unflavored option only)
• has a smooth texture and creamy consistency

• some reports that the powder is difficult to mix

Product details

• Number of servings: 15 per container, 30 per container, 76 per container
• Serving size: 2 scoops (30 g)
• Certifications: Informed Choice Certified, certified gluten-free, non-GMO verified
• Nutrition stats per serving: (Unflavored) Calories: 120, Total carbs: 3 g, Added sugar: 0 g, Fat: 2 g, Protein: 25 g
• Returns: free returns for Prime members
• Shipping: free shipping for Prime members

• Number of servings: 15 per container, 30 per container, 76 per container
• Serving size: 2 scoops (30 g)
• Certifications: Informed Choice Certified, certified gluten-free, non-GMO verified
• Nutrition stats per serving: (Unflavored) Calories: 120, Total carbs: 3 g, Added sugar: 0 g, Fat: 2 g, Protein: 25 g
• Returns: free returns for Prime members
• Shipping: free shipping for Prime members

Best vegan protein powder

Garden of Life Sport Organic Plant-Based Protein Powder

4.4 (7.1k+) from Amazon

• Protein type: plant-based blend
• Available flavors: Chocolate, Vanilla
• Price: $$$$

SHOP NOW AT IHERB

Healthline's review

If you follow a vegan lifestyle, it may be challenging to meet your daily protein needs. One way to get enough is to include a plant-based protein powder in your diet.

In fact, research suggests that a plant-based diet can be just as effective for muscle building as a meat-based diet.

Garden of Life’s Sport Organic Plant-Based Protein Powder is highly rated for taste, quality, and creamy consistency.

It’s both NSF Certified for Sport and Informed Sport Certified. It’s also certified gluten-free, certified vegan, and free of added sugar.

It has a smooth texture and mixes easily in a shaker or blender. Reviewers comment that it’s filling and doesn’t taste chalky, unlike many other plant-based protein powders.

Nutrition facts per 2 scoops (42 g) of Vanilla Garden of Life Sport Organic Plant-Based Protein Powder:

• Calories: 160
• Carbs: 7 g
• Added sugars: 0 g
• Protein: 30 g

Pros & cons

• NSF Certified for Sport
• Informed Sport Certified
• certified gluten-free
• certified vegan
• contains all nine essential amino acids
• creamy consistency and good taste

• expensive
• contains stevia, which some people dislike

• NSF Certified for Sport
• Informed Sport Certified
• certified gluten-free
• certified vegan
• contains all nine essential amino acids
• creamy consistency and good taste

• expensive
• contains stevia, which some people dislike

Product details

• Number of servings: 19 per container
• Serving size: 2 scoops (42 g)
• Certifications: USDA organic, non-GMO verified, NSF Certified for Sport, Informed Choice certified, certified gluten-free
• Nutrition stats per serving: (Vanilla) Calories: 160, Total carbs: 7 g, Added sugar: 0 g, Fat: 3 g, Protein: 30 g
• Returns:
• Shipping:

• Number of servings: 19 per container
• Serving size: 2 scoops (42 g)
• Certifications: USDA organic, non-GMO verified, NSF Certified for Sport, Informed Choice certified, certified gluten-free
• Nutrition stats per serving: (Vanilla) Calories: 160, Total carbs: 7 g, Added sugar: 0 g, Fat: 3 g, Protein: 30 g
• Returns:
• Shipping:

Best egg white protein powder

NOW Sports Egg White Protein

4.5 (2.9k+) from Amazon

• Protein type: egg
• Available flavors: Unflavored
• Price: $$

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Healthline's review

While whey is one of the most popular types of protein powder, it’s not the only option.

Egg white protein powders are an excellent alternative for people who need or want to avoid dairy products.

Additionally, egg whites are rich in branched-chain amino acids (BCAAs), which may help support post-workout recovery and promote muscle gain.

NOW Sports Egg White Protein is a great option if you’re interested in an egg white protein powder. It has a relatively short ingredient list and is third-party tested by Informed Choice and Informed Sport, ensuring high quality ingredients that are free of banned substances.

Flavored varieties of this protein powder contain stevia and xylitol, a sugar alcohol that may cause some bloating and discomfort in some individuals.

Nutrition facts per 1 scoop (20 g) of the Unflavored powder:

• Calories: 80
• Carbs: 2 g
• Added sugars: 0 g
• Protein: 16 g

Pros & cons

• Informed Sport Certified
• suitable for those who are dairy-free

• flavored varieties contain xylitol, which may not be well tolerated by some people
• some flavors sweetened with stevia, which has an aftertaste some people may dislike

• Informed Sport Certified
• suitable for those who are dairy-free

• flavored varieties contain xylitol, which may not be well tolerated by some people
• some flavors sweetened with stevia, which has an aftertaste some people may dislike

Product details

• Number of servings: 27 per container
• Serving size: 1/4 cup (20 g)
• Certifications: Informed Sport Certified
• Nutrition stats per serving: (Unflavored) Calories: 80, Total carbs: 2 g, Added sugar: 0 g, Fat: 0 g, Protein: 16 g
• Returns:
• Shipping:

• Number of servings: 27 per container
• Serving size: 1/4 cup (20 g)
• Certifications: Informed Sport Certified
• Nutrition stats per serving: (Unflavored) Calories: 80, Total carbs: 2 g, Added sugar: 0 g, Fat: 0 g, Protein: 16 g
• Returns:
• Shipping:

Best protein option for weight gain

Transparent Labs Mass Gainer

4.5 (863+) from Transparent Labs

• Protein type: whey
• Available flavors: Sweet Vanilla, Chocolate Glaze Donut
• Price: $$$$

SHOP NOW AT TRANSPARENT LABS

Healthline's review

If you’re trying to gain weight, you have to consume more calories than you expend on a regular basis.

Mass gainers are high calorie, high protein supplements that can be helpful for people challenged with consuming enough calories to gain weight.

Transparent Labs Mass Gainer is a unique mass gainer composed of whole food ingredients such as sweet potato, oats, coconut milk, medium-chain triglyceride (MCT) oil, and whey protein concentrate — all in the form of a powder.

The product provides an excellent source of protein and calories, which you can consume around workouts or as a snack throughout the day.

Transparent Labs products are third-party tested.

Nutrition facts per 2 scoops (187 g) of the Sweet Vanilla flavor:

• Calories: 730
• Carbs: 106 g
• Added sugars: 0 g
• Protein: 51 g

Pros & cons

• third-party tested
• whole food ingredients
• formulated to support weight gain

• expensive
• available only in two sweetened flavors
• sweetened with stevia, which has an aftertaste some people may dislike

• third-party tested
• whole food ingredients
• formulated to support weight gain

• expensive
• available only in two sweetened flavors
• sweetened with stevia, which has an aftertaste some people may dislike

Product details

• Number of servings: 15 per container
• Serving size: Sweet Vanilla: 2 scoops (187 g), Chocolate Glaze Donut: 2 scoops (194 g)
• Certifications: Informed Choice Certified
• Nutrition stats per serving: (Sweet Vanilla) Calories: 730, Total carbs: 106 g, Added sugar: 0 g, Fat: 13 g, Protein: 51 g
• Returns: returns within 30 days
• Shipping: free shipping on orders over $149

• Number of servings: 15 per container
• Serving size: Sweet Vanilla: 2 scoops (187 g), Chocolate Glaze Donut: 2 scoops (194 g)
• Certifications: Informed Choice Certified
• Nutrition stats per serving: (Sweet Vanilla) Calories: 730, Total carbs: 106 g, Added sugar: 0 g, Fat: 13 g, Protein: 51 g
• Returns: returns within 30 days
• Shipping: free shipping on orders over $149

Best personalized

Gainful Protein Powder

4.7 (2.8k+) from Gainful

• Protein type: customized blend
• Available flavors: Strawberry Cream, Madagascar Vanilla, Rich Chocolate, Caffe Mocha, Cookies & Cream, Chocolate Peanut Butter, Cinnamon Toast, Sea Salt Caramel
• Price: $$$$

SHOP NOW AT GAINFUL

Healthline's review

Gainful offers whey and plant-based protein powders that are customized to your preferences and goals.

All the protein powders are unflavored, with an option to add flavor boosts that are sweetened with stevia and monk fruit extract.

With a Gainful subscription, you’ll also have access to a registered dietitian for personalized fitness and nutrition guidance. If you prefer to skip the subscription, you can purchase Gainful protein powders at select retailers instead.

While Gainful doesn’t initiate third-party testing itself, the company sources ingredients from manufacturers who do and requires them to provide a certificate of analysis (COA). However, those COAs are not available on its website.

Note that the nutritional information varies because the powder is customized to meet your needs. However, according to the website, Gainful protein powders contain 19 g to 26 g of protein per serving.

Pros & cons

• sources ingredients from manufacturers who use third-party testing
• access to a registered dietitian included with subscription
• personalized protein formulations

• expensive
• doesn’t do third-party testing (but requires the companies it sources ingredients from to do so)

• sources ingredients from manufacturers who use third-party testing
• access to a registered dietitian included with subscription
• personalized protein formulations

• expensive
• doesn’t do third-party testing (but requires the companies it sources ingredients from to do so)

Product details

• Number of servings: 14 per container
• Serving size: 1 scoop (30 g)
• Nutrition stats per serving: varies based on your customized formula
• Certifications: none
• Returns: no returns or refunds
• Shipping: free shipping over $60

• Number of servings: 14 per container
• Serving size: 1 scoop (30 g)
• Nutrition stats per serving: varies based on your customized formula
• Certifications: none
• Returns: no returns or refunds
• Shipping: free shipping over $60

Best broth-based

NOW Sports Chicken Bone Broth Powder

3 (154+) from Amazon

• Protein type: chicken bone broth
• Available flavors: Chicken
• Price: $$$$

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Healthline's review

This paleo-friendly protein powder is made with chicken bone broth, a high quality source of protein that’s naturally rich in collagen.

Collagen is a type of protein found in connective tissue, which has been shown to support healthy skin aging and improve skin elasticity and hydration when taken as a supplement.

Some research also shows that collagen supplements may promote recovery, reduce pain, and enhance strength when combined with resistance training. Plus, collagen might also improve body composition by supporting muscle gain.

This product is free of carbohydrates, added sugar, and artificial sweeteners, making it a good option if you’re following a low carb or ketogenic diet.

It’s also certified by Informed Sport and is free of GMOs and major allergens, including dairy, nuts, eggs, and soy.

Nutrition facts per 1 scoop (32 g) of Unflavored broth:

• Calories: 120
• Carbs: 0 g
• Added sugars: 0 g
• Protein: 29 g

Pros & cons

• Informed Sport certified
• keto-friendly
• free of artificial sweeteners
• contains collagen

• expensive
• no flavored varieties available
• not suitable for vegans or vegetarians

• Informed Sport certified
• keto-friendly
• free of artificial sweeteners
• contains collagen

• expensive
• no flavored varieties available
• not suitable for vegans or vegetarians

Product details

• Number of servings: 17 per container
• Serving size: 1 scoop (32 g)
• Certifications: Informed Sport Certified
• Nutrition stats per serving: Calories: 120, Total carbs: 0 g, Added sugar: 0 g, Fat: 0 g, Protein: 29 g
• Returns: non-returnable
• Shipping: free shipping for Prime members

• Number of servings: 17 per container
• Serving size: 1 scoop (32 g)
• Certifications: Informed Sport Certified
• Nutrition stats per serving: Calories: 120, Total carbs: 0 g, Added sugar: 0 g, Fat: 0 g, Protein: 29 g
• Returns: non-returnable
• Shipping: free shipping for Prime members

Best flavored

Optimum Nutrition Gold Standard 100% Whey

4.5 (130.2k+) from Amazon

• Protein type: whey
• Available flavors: Banana Cream, Chocolate Coconut, Chocolate Hazelnut, Chocolate Malt, Chocolate Mint, Chocolate Peanut Butter, Cinnamon Roll, Coffee, Cookies & Cream, Delicious Strawberry, Double Rich Chocolate, Extreme Milk Chocolate, French Vanilla Creme, Fruity Cereal, Mocha Cappuccino, Rocky Road, Strawberries & Cream, Strawberry Banana, Vanilla Ice Cream, White Chocolate
• Price: $$ to $$$

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Healthline's review

With 20 different varieties to choose from, this whey-based protein powder can be a flavorful addition to your post-workout shake.

It’s made with a protein blend to support muscle growth, which features ingredients like whey protein isolate, whey protein concentrate, and hydrolyzed whey protein.

It’s also certified by Informed Choice to ensure that it’s free of banned substances for athletes.

According to online reviewers, it’s smooth, creamy, and easy to mix using a blender or shaker bottle.

Plus, it’s available in a wide range of sizes, so you can buy in bulk or sample different flavors to find your favorite.

Nutrition facts per 1 scoop (31 g) of Chocolate Malt:

• Calories: 130
• Carbs: 3 g
• Total sugars: 2 g
• Protein: 24 g

 

Pros & cons

• Informed Choice certified
• variety of flavors to choose from
• multiple sizes available
• smooth and creamy texture, according to reviewers
• easy to mix, according to reviewers

• contains artificial flavors and sweeteners
• relatively expensive
• no unflavored option available

• Informed Choice certified
• variety of flavors to choose from
• multiple sizes available
• smooth and creamy texture, according to reviewers
• easy to mix, according to reviewers

• contains artificial flavors and sweeteners
• relatively expensive
• no unflavored option available

Product details

• Number of servings: 22 to 149 per container
• Serving size: 1 scoop (30 g to 32 g)
• Certifications: Informed Choice Certified
• Nutrition stats per serving : (Banana Cream) Calories: 130, Total carbs: 3 g, Added sugar: 0 g, Fat: 1.5 g, Protein: 24 g
• Returns:
• Shipping:

• Number of servings: 22 to 149 per container
• Serving size: 1 scoop (30 g to 32 g)
• Certifications: Informed Choice Certified
• Nutrition stats per serving : (Banana Cream) Calories: 130, Total carbs: 3 g, Added sugar: 0 g, Fat: 1.5 g, Protein: 24 g
• Returns:
• Shipping:

Best organic

Orgain Organic Protein Powder

4.5 (65.1k+) from Amazon

• Protein type: pea, brown rice, chia seed
• Available flavors: Creamy Chocolate Fudge, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Churro Caramel Swirl, Cookies ’n Cream, Fruity Cereal, Horchata, Iced Coffee, Natural Unsweetened, Peanut Butter, Strawberries & Cream, Vanilla Bean, Vanilla Horchata
• Price: $$

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Healthline's review

If you prefer sticking to an organic protein powder, this plant-based option from Orgain is worth a try.

It packs 21 g of protein into each serving, which is derived from a blend of plant-based sources including peas, brown rice, and chia seeds.

It’s also free of added sugar and artificial sweeteners, and is available in 12 different flavors, along with an unflavored version. The unflavored version is free of stevia and erythritol.

Additionally, it’s certified plant-based from the Plant Based Foods Association, making it a good option for vegans and vegetarians.

However, keep in mind that Orgain products are not tested by a third-party organization or independent lab.

Nutrition facts per 2 scoops (46 g) of Creamy Chocolate Fudge:

• Calories: 150
• Carbs: 15 g
• Added sugars: 0 g
• Protein: 21 g

Pros & cons

• certified plant-based
• certified organic
• free of added sugar
• available in flavored and unflavored varieties
• contains blend of plant-based proteins

• not third-party tested
• contains stevia, which some people dislike
• expensive

• certified plant-based
• certified organic
• free of added sugar
• available in flavored and unflavored varieties
• contains blend of plant-based proteins

• not third-party tested
• contains stevia, which some people dislike
• expensive

Product details

• Number of servings: 20 per container
• Serving size: 2 scoops (46 g)
• Certifications: USDA-certified organic, certified Plant-Based
• Nutrition stats per serving: (Creamy Chocolate Fudge) Calories: 150, Total carbs: 15 g, Added sugar: 0 g, Fat: 4 g, Protein: 21 g
• Returns: no returns
• Shipping: free shipping for Prime members

• Number of servings: 20 per container
• Serving size: 2 scoops (46 g)
• Certifications: USDA-certified organic, certified Plant-Based
• Nutrition stats per serving: (Creamy Chocolate Fudge) Calories: 150, Total carbs: 15 g, Added sugar: 0 g, Fat: 4 g, Protein: 21 g
• Returns: no returns
• Shipping: free shipping for Prime members

Product comparison

Here’s a quick look at how the products compare:

Product and price rangeProtein source (grams per serving)CertificationsMomentous Whey, $$$$whey isolate (20 g)• NSF• Informed SportNAKED Whey, $$whey concentrate (25 g)Informed ChoiceGarden of Life SPORT Organic Plant-Based Protein, $$$$pea, navy bean, lentil, garbanzo bean, and cranberry (30 g)• NSF• Informed SportNOW Sports Egg White, $$egg white (16 g to 20 g)Informed SportTransparent Labs Mass Gainer, $$$$whey concentrate (51 g)Informed ChoiceGainful, $$$$whey isolate concentrate or plant-based (19 g to 26 g)—NOW Sports Chicken Bone Broth, $$$$chicken bone broth (29 g)Informed SportOptimum Nutrition Gold Standard 100% Whey, $$ to $$$whey protein isolate, whey protein concentrate, hydrolyzed whey protein (24 g)Informed ChoiceOrgain Organic Protein Powder, $$$pea, brown rice, chia seed (21 g)• USDA-certified organic• Certified Plant-Based

How we chose

When looking for the best protein powders for building muscle, we considered the following criteria:

• Formulation: To support muscle gains, we chose products that contain at least 20 g of protein per serving and have evidence-backed ingredients such as whey protein and BCAAs.
• Quality: We looked for powders that are made with high quality ingredients and contain minimal additives and fillers.
• Taste: From dessert-inspired flavors to unflavored varieties, we included powders to suit a range of preferences. We also looked for products that have mostly positive reviews for taste and texture.
• Price: We considered whether the quality of the product aligns with the cost.
• Manufacturing standards: The companies included adhere to current good manufacturing practices (CGMPs) as determined by the Food and Drug Administration (FDA).
• Third-party testing: All the protein powders on our list are third-party tested.
• Vetting: All the products included have been vetted to ensure that they meet Healthline’s medical and business standards. You can read more about our vetting process.

How to choose the best protein powder for muscle gain

With so many protein powders on the market, it can be difficult to determine which is best for building muscle.

Here are a few factors to consider:

• When will you consume it? Whey is best on either end of a workout, whereas casein is preferable when you want a sustained release, such as before bedtime.
• Does the company use third-party testing? Third-party testing ensures that the product is free of banned substances and harmful contaminants.
• Is the product manufactured in a CGMP certified facility? This label ensures adherence to high manufacturing standards set by the FDA.
• Do you have any dietary restrictions? Some protein powders contain potential allergens or substances you may be sensitive to, so it’s best to read the label carefully before purchasing.
• Are all ingredients openly listed? Some companies use proprietary blends to hide specific ingredients and amounts used. Because of this lack of transparency, it’s best to avoid these products.
• Is it properly dosed? A good general rule is to look for a protein powder with at least 20 g of protein per serving to promote muscle gains in combination with resistance exercise.

Types of protein powders

There are several different types of protein powder available, each of which contains protein derived from various sources.

Some of the most common types of protein powder include:

• Whey protein: Whey is a type of protein found in milk. It’s a common ingredient in protein powders. Whey is digested and absorbed very quickly and can help kickstart muscle repair after your workout. However, it can also contribute to digestive issues and acne for some people, especially when consumed in high amounts.
• Casein protein: Casein is another milk protein, which is digested more slowly than whey. For this reason, it’s often taken before bed to provide the body with a steady stream of amino acids overnight. Like whey, casein is not suitable for those with a dairy allergy and can cause a similar set of negative side effects.
• Plant-based proteins: Many vegan protein powders contain a blend of proteins derived from ingredients like peas, brown rice, and lentils. Though plant-based proteins are often lacking in one or more of the essential amino acids your body needs, research suggests that plant proteins can still help stimulate muscle growth.
• Egg white protein: Egg white protein is high in branched-chain amino acids (BCAAs) to support muscle growth and can be an appealing option for people who are unable to tolerate dairy-based protein powders like casein or whey. However, compared with other types of protein, it’s not as widely available and may be more expensive.
• Bone broth protein: Bone broth is naturally rich in collagen, which can increase strength and improve body composition when coupled with resistance training. On the other hand, because it’s typically made from beef or chicken bones, it’s not suitable for vegans or vegetarians.

How does protein powder work?

Protein powder is used to increase your intake of protein, a nutrient that’s broken down into smaller molecules known as amino acids.

Amino acids are the building blocks of the muscles and are required to support the growth and repair of tissues.

Consuming plenty of protein before or after resistance training can ensure that your body has the amino acids it needs to repair muscle damage caused by exercise.

It can also promote muscle protein synthesis, a metabolic process that helps your body build muscle mass.

How to safely increase protein intake

If you’re increasing your protein intake, it’s also important to adjust the ratio of other nutrients in your diet to ensure you’re meeting bodily needs.

For example, it’s best to balance high protein foods or supplements with other nutritious ingredients at each meal, including:

• fruits
• veggies
• whole grains
• healthy fats

Rather than depending solely on supplements, you might also want to consume protein from a variety of sources, such as:

• meat
• fish
• poultry
• eggs
• dairy
• soy products
• legumes

Be sure to drink plenty of water and consume enough fiber, which can help round out your diet and prevent some of the negative side effects associated with high protein intake.

Additionally, while you don’t necessarily need to increase your carb consumption while taking protein powder, low carb intake can worsen some side effects of a high protein diet.

Side effects of too much protein

While protein is an essential part of a balanced diet, consuming too much protein from supplements can cause adverse effects on health.

Some possible signs of excess protein intake include:

• weight gain
• kidney problems
• intestinal discomfort
• headaches
• nausea
• diarrhea
• dehydration
• irritation
• fatigue

If you experience any of the symptoms above after adding protein powder to your routine, it might be best to reduce your intake.

Frequently asked questions

Which protein powder is best for muscle gain?

The most effective post-workout protein powders are ones that are easily digested and contain all nine essential amino acids, including adequate amounts of leucine — a BCAA that’s important for muscle building.

Momentous Whey Protein is our top choice, as it contains grass-fed whey protein with all of the essential amino acids needed to support muscle gain.

Naked Whey is another solid option, which is formulated with grass-fed whey protein concentrate and includes nearly 6 g of BCAAs per serving. Both are third-party tested.

The most effective post-workout protein powders are ones that are easily digested and contain all nine essential amino acids, including adequate amounts of leucine — a BCAA that’s important for muscle building.

Momentous Whey Protein is our top choice, as it contains grass-fed whey protein with all of the essential amino acids needed to support muscle gain.

Naked Whey is another solid option, which is formulated with grass-fed whey protein concentrate and includes nearly 6 g of BCAAs per serving. Both are third-party tested.

Does protein powder actually help build muscle?

Research does support the use of protein powder, specifically after working out, for building muscle.

Some research suggests that an overall increase in calories and protein is important for muscle gain as well. Therefore, protein powders consumed at any time — not just post-workout — can still be beneficial.

Research does support the use of protein powder, specifically after working out, for building muscle.

Some research suggests that an overall increase in calories and protein is important for muscle gain as well. Therefore, protein powders consumed at any time — not just post-workout — can still be beneficial.

Which protein powder is best for muscle gain for beginners?

As a beginner, you can try any protein powder you’d like, but it’s a good idea to take time to read the label first to check for any allergens or unwanted ingredients. Choosing a third-party tested product is always recommended, regardless of your fitness level.

An easy way to get started is to consume a protein shake immediately after your workout to help stimulate muscle building and recovery.

Because protein powders have been studied mostly in adults, teen athletes looking to increase muscle mass can also talk with a doctor or dietitian to determine whether protein powder is suitable for them.

As a beginner, you can try any protein powder you’d like, but it’s a good idea to take time to read the label first to check for any allergens or unwanted ingredients. Choosing a third-party tested product is always recommended, regardless of your fitness level.

An easy way to get started is to consume a protein shake immediately after your workout to help stimulate muscle building and recovery.

Because protein powders have been studied mostly in adults, teen athletes looking to increase muscle mass can also talk with a doctor or dietitian to determine whether protein powder is suitable for them.

What should you do if your protein powder is causing breakouts?

For some people, certain ingredients commonly found in protein powders can contribute to acne, including dairy.

If you find that dairy causes acne or breakouts for you, switching to a dairy-free protein powder — such as the Garden of Life SPORT Organic Plant-Based Protein — may be beneficial.

A few of the most popular alternatives available also include protein powders sourced from:

• egg whites
• bone broth
• plant-based sources like peas or brown rice

Some research also suggests that consuming a high amount of carbohydrates or foods with a high glycemic index — a measure of how much certain foods increase blood sugar levels — can also contribute to acne.

Therefore, selecting protein powders that are low in carbs or added sugar might also be a good choice to help keep skin clear.

If you’re able to tolerate dairy, the whey protein powders from Momentous and Naked are all free of added sugar and contain less than 5 g of carbs per serving.

For some people, certain ingredients commonly found in protein powders can contribute to acne, including dairy.

If you find that dairy causes acne or breakouts for you, switching to a dairy-free protein powder — such as the Garden of Life SPORT Organic Plant-Based Protein — may be beneficial.

A few of the most popular alternatives available also include protein powders sourced from:

• egg whites
• bone broth
• plant-based sources like peas or brown rice

Some research also suggests that consuming a high amount of carbohydrates or foods with a high glycemic index — a measure of how much certain foods increase blood sugar levels — can also contribute to acne.

Therefore, selecting protein powders that are low in carbs or added sugar might also be a good choice to help keep skin clear.

If you’re able to tolerate dairy, the whey protein powders from Momentous and Naked are all free of added sugar and contain less than 5 g of carbs per serving.

What protein powder is best if I'm sensitive to dairy?

Whether you’re sensitive to dairy or prefer following a dairy-free diet, there are plenty of high quality protein powders available.

For instance, Garden of Life’s plant-based protein is derived from a blend of protein sources, including peas, beans, and lentils, making it a great choice if you’re sensitive to dairy.

The egg white and chicken bone broth protein powders from NOW are also dairy-free and rich in essential amino acids to help boost muscle gain.

Whether you’re sensitive to dairy or prefer following a dairy-free diet, there are plenty of high quality protein powders available.

For instance, Garden of Life’s plant-based protein is derived from a blend of protein sources, including peas, beans, and lentils, making it a great choice if you’re sensitive to dairy.

The egg white and chicken bone broth protein powders from NOW are also dairy-free and rich in essential amino acids to help boost muscle gain.

Is protein powder good for burning fat?

While protein powder doesn’t burn fat directly, it can aid weight loss. Research suggests that protein can help increase feelings of fullness and alter levels of certain hormones that control hunger and appetite, such as ghrelin.

While protein powder doesn’t burn fat directly, it can aid weight loss. Research suggests that protein can help increase feelings of fullness and alter levels of certain hormones that control hunger and appetite, such as ghrelin.

Can I use protein powder as a meal replacement?

Protein powder can be added to smoothies and paired with other nutritious ingredients (such as fruits, veggies, and healthy fats) for a simple snack or occasional meal replacement.

However, protein powder shouldn’t be used as a substitute for a well-rounded meal plan. Be sure to enjoy protein powder in moderation alongside a variety of other nutrient-dense foods as part of a balanced diet.

Protein powder can be added to smoothies and paired with other nutritious ingredients (such as fruits, veggies, and healthy fats) for a simple snack or occasional meal replacement.

However, protein powder shouldn’t be used as a substitute for a well-rounded meal plan. Be sure to enjoy protein powder in moderation alongside a variety of other nutrient-dense foods as part of a balanced diet.

Do I need to exercise to build muscle with protein powder?

Protein powder is most effective when paired with resistance training. Consuming protein before or after exercise can stimulate muscle protein synthesis, a metabolic process that promotes muscle growth.

Protein powder is most effective when paired with resistance training. Consuming protein before or after exercise can stimulate muscle protein synthesis, a metabolic process that promotes muscle growth.

The bottom line

Some athletes and recreational gym-goers have a hard time meeting their protein needs through whole foods alone.

Protein powders provide a high quality source of protein that you can take before or after workouts or between meals to promote muscle gain.

When shopping for protein powder, focus on the quality, taste, price, and manufacturing standards. For the best options, consider one of the products in the list above.