The 10 Best Protein Powders for Muscle Gain of 2024 - Health.com
If you're an avid gym-goer or an active individual, you're likely familiar with the importance of protein. When we exercise, we create small tears in our muscles. During the recovery period, our muscles build back stronger with the help of protein. Consuming adequate protein is critical for muscle gain, which is why versatile, convenient protein powders are a popular supplement.
Protein powders are either derived from animal sources, such as whey or casein, or plant-based options, such as pea, hemp, and soy. They can be mixed with water, milk, or non-dairy milk, added to smoothies, or stirred into oatmeal and baked goods. When paired with resistance exercise, a quality protein powder can help you build muscle, especially if you are short on time, on the go, have a reduced appetite, or simply want a quick and tasty option. However, Shira Evans, MS, RD, CSSD, LD, cautions that protein powders won't make up for a diet that does not contain enough overall calories, carbohydrates, fats, and fiber, so it remains important to consume adequate calories and eat a balanced diet.
When choosing these protein powders, we evaluated the ingredients, third-party testing, overall value, and protein sources for each option. We also tested 17 top-rated protein powders, to test out their flavor, texture, aftertaste, and smell, narrowing down our list to ten.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of registered dietitians reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking.
Be aware, that protein (all forms including plant-based, whey, and casein, among others) may decrease the effectiveness of Levodopa, a medication used to treat Parkison's disease, and whey protein may decrease the effectiveness of some antibiotics as well. We recommend consulting with your healthcare provider prior to adding any new supplements to your diet.
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Amazon
Why We like It
Whey protein isolate is often considered the gold standard when it comes to protein powders. It is easily digested and absorbed and contains all nine essential amino acids, the building blocks of protein that we need to obtain from food because our bodies cannot make them. Whey isolate typically contains a higher percentage of protein and is lower in fat and lactose, making it great for muscle building and for people who are sensitive to lactose. Some protein powders contain a mix of whey isolate and whey concentrate, but Thorne Whey Protein Isolate contains only whey isolate.
One scoop of this chocolate-flavored powder provides you with 21 grams of protein. It is sweetened with evaporated cane juice sugar, and it does contain stevia extract, which some people dislike the taste of. It is NSF Certified for Sport, one of the more vigorous certifications that ensures products do not contain banned substances.
During testing, we did notice that this protein powder is on the thicker side when mixed with liquid. One tester noted that it dissolves well in water, so we think this pick would be a good powder to add to smoothies or oatmeal. Since this protein powder only contains 4 grams of carbohydrates per serving, you may want to consider adding a carbohydrate source to boost your recovery with a more complete meal.
It's Worth Noting
The consistency of this powder is thick when mixed with liquid, and some may prefer a thinner option. It contains stevia, which some people dislike.
Product Details:
- Protein Type: Whey protein isolate
- Number of Servings: 30
- Serving Size: 1 scoop
- Protein per Serving: 21 grams
- Calories: 100 per serving
- Added Sugar: 1 gram per serving
- Sugar substitutes: Stevia
- Third-Party Tested: NSF Certified for Sport
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Transparent Labs
Why We Like It
If your goal is to build muscle and gain weight, consider Transparent Labs Mass Gainer protein powder. In order to gain weight, you need to increase your caloric intake, but if you don't have a huge appetite, this can be challenging. This protein powder packs a punch with a single scoop: A whopping 53 grams of protein and 750 calories, more than double the average amount of protein powder per scoop. Also, unlike many other protein powders, it contains 110 grams of carbohydrates. Consuming enough carbohydrates is vital because carbs are the body's main energy source, and when we don't have enough, our bodies break down protein, leaving less available for muscle building.
The protein in this powder is derived from whey protein concentrate, which often has a better taste due to the higher fat content. As advertised, we found this protein powder tastes similar to a chocolate-glazed donut. We liked that it didn't have a chalky or artificial aftertaste–but we didn't like that it formed a few clumps when we mixed it with water in a shaker bottle. Therefore, we recommend preparing this one in a smoothie, and we think it would also mix well with bananas or nut butters.
Transparent Labs Mass Gainer protein powder includes creatine monohydrate in its ingredient list. According to Angie Asche, MS, RD, CSSD, creatine monohydrate can improve muscular strength and power, which, when paired with a solid strength training regimen, can help promote muscle growth. However, specific amounts of this amino acid are not listed on the label. This product is Informed Sport certified, making it a safe choice for athletes.
It's Worth Noting
Creatine monohydrate is in the ingredient list, although the specific amount is not listed. It contains stevia, which some may dislike the taste of. It also contains more than double the amount of calories, carbs, and protein than many other brands, which some people may not need.
Product Details:
- Protein Type: 100% Grass-fed whey protein concentrate
- Number of Servings: 15
- Serving Size: 2 scoops
- Protein per Serving: 53 grams
- Calories: 750 per serving
- Added Sugar: 0 grams per serving
- Sugar substitutes: Stevia
- Third-Party Tested: Informed Choice
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Amazon
Why We Like It
If you're looking for a vegan protein powder, KOS Organic Superfood Plant Protein is our top pick. This powder is derived from a plant-based protein blend that includes pea protein, flax seeds, chia, and pumpkin seeds, with 20 grams of protein per serving. It also contains an organic fruit and veggie blend for added vitamins and minerals. One serving contains 45% of the daily value of B12 and 30% of the daily value of iron, two nutrients often lower in vegan diets. This powder is free from gluten, soy, and dairy, making it a solid choice for people with allergies.
One concern many people, especially bodybuilders, have about vegan protein powders is that they are lower in the branched-chain amino acid leucine, which plays an important role in muscle building. However, studies show that when paired with exercise, whey and pea protein have similar effects on muscle building. While this powder does contain pea protein, the exact leucine content is not listed.
One of our testers noted that this powder has a light consistency when mixed with water, reminiscent of chocolate milk, without any gritty aftertaste. It's also sweetened with coconut sugar, stevia, and monk fruit extract. In testing, we found the sugar substitutes to be subtle and pleasant, not overpowering as they sometimes are. This protein powder is not third-party tested, and it contains a digestive enzyme blend that some people may not need.
It's Worth Noting
KOS contains leucine, a branched-chain amino acid that is important for building muscle—typically, plant-based powders have lower amounts of this nutrient, making it a useful inclusion, but the label doesn't say exactly how much leucine each serving contains. It isn't third-party tested, and it contains a digestive enzyme blend which may be unnecessary for some people. It contains stevia and monk fruit extract, which some people may dislike, and it is not appropriate for people with tree nut allergies because it contains coconut.
Product Details:
- Protein Type: Pea protein, flax seed, quinoa, pumpkin seed, chia seed
- Number of Servings: 28
- Serving Size: 2 scoops
- Protein per Serving: 20 grams
- Calories: 160 per serving
- Added Sugar: 2 grams per serving
- Sugar substitutes: Stevia, Monk fruit extract
- Third-Party Tested: No
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Amazon
Why We Like It
Chocolate fans unite: if you're looking for a protein powder that tastes like dessert, consider adding Xwerks GROW, made from 100% whey protein isolate, to your shopping list. Our testers found this protein powder to have a strong chocolatey taste, reminiscent of a chocolate bar, with no lingering artificial flavors. We found that it has a very smooth texture that mixes well with just water, making this a great option for when you're on the go and need a quick source of protein. This protein powder also received top marks from our testing team for having minimal aftertaste and a pleasant smell.
In addition to its pleasant taste and texture, it has a short ingredient list, and one scoop provides 25 grams of whey protein isolate and 2.5 grams of the branched-chain amino acid leucine. Whey is a top choice for those wishing to gain muscle because it may be absorbed more rapidly than other types of protein, and it contains all nine essential amino acids (we must get these from food, as our bodies cannot make them).
It's Worth Noting
This product contains xanthan gum, which may cause bloating, and is not certified third-party tested. It also is sweetened with stevia, which some people may dislike.
Product Details:
- Protein Type: Whey protein isolate
- Number of Servings: 30
- Serving Size: 1 scoop
- Protein per Serving: 25 grams
- Calories: 110 per serving
- Added Sugar: 0 grams per serving
- Sugar substitute: Stevia
- Third-Party Tested: No third-party certifications available
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Amazon
Why We Like It
Gnarly Grass-Fed Whey protein powder comes from antibiotic-free, non-rBGH grass-fed cow's milk, and two scoops provide an impressive 25 grams of protein from whey protein concentrate. Whey protein concentrate is an effective choice for muscle building, and since it is a bit higher in fat, it often tastes better when compared to whey protein isolate.
If you prefer a more subtle note of vanilla, we found that this protein powder has a light vanilla taste, rather than an overpowering, cake-like one. Gnarly also received top points from our testers for its super smooth texture. It does contain stevia, which some people may dislike, but we found that it didn't have the type of artificial aftertaste that you often find in protein powders.
Gnarly is NSF Certified for Sport, so it's a great option if you're an athlete. It does contain a blend of different digestive enzymes and MCT oil powder, which you may or may not want in a protein powder.
It's Worth Noting
This powder contains a digestive enzyme blend and MCT oil powder, which many people do not need. It also contains stevia, which some dislike the taste of.
Product Details:
- Protein Type: Whey protein concentrate
- Number of Servings: 20
- Serving Size: 2 scoops
- Protein per Serving: 25 grams
- Calories: 160 per serving
- Added Sugar: 0 grams per serving
- Sugar substitute: Stevia
- Third-Party Tested: NSF Certified for Sport
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Amazon
Why We Like It
Optimum Nutrition Gold Standard 100% Whey Protein Powder contains a blend of whey protein isolate, whey protein concentrate, and hydrolyzed whey protein. Some people find their appetite is blunted after an intense workout, so using a light protein powder, such as this one, can help you meet your needs. We also love that this product contains 5.5 grams of branched-chain amino acids, known to support recovery.
We found that the consistency was very thin when mixed with water, although it was smooth and fully dissolved without any grain or clumps. We recommend using less water than the amount suggested on the container or adding it to a smoothie for a heartier drink. This would also allow you to add carbohydrates for a more complete recovery—it's important to consume adequate carbohydrates and protein for recovery and muscle growth.
Optimum Nutrition Gold Standard protein powder is Informed Sport certified, meaning it has been tested for banned substances. It's also an affordable option, especially given the impressive 74 servings per container.
It's Worth Noting
The consistency is quite thin when blended with only water, and it is low in carbohydrates. It also contains two artificial sweeteners, acesulfame potassium, and sucralose, which some want to avoid.
Product Details:
- Protein Type: Whey protein isolate, whey protein concentrate, hydrolyzed whey protein
- Number of Servings: 74
- Serving Size: 1 scoop
- Protein per Serving: 24 grams
- Calories: 120 per serving
- Added Sugar: 1 gram per serving
- Sugar substitute: Acesulfame potassium, Sucralose
- Third-Party Tested: Informed Choice
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Amazon
Why We Like It
When considering a protein powder, taste is a critical component, and we loved that this Dymatize Iso100 Whey Protein Powder in chocolate peanut butter flavor tastes just like a peanut butter cup—and if you don't like peanut butter, they offer other fun flavors like Fruity Pebbles and Dunkin Cappucino. Adding this protein powder to milk or plant-based milks would create a creamy treat, and it would be a fun addition to oatmeal or pancakes. We found the texture smooth and consistent when we mixed it with water, with no aftertaste, and it didn't leave any residue in the shaker bottle.
One scoop provides 25 grams of protein from hydrolyzed whey protein isolate and whey protein isolate, both of which are easy for the body to digest and absorb. It doesn't have any added sugar, and it is third-party certified by Informed Choice, so you can be sure it contains what is written on the label.
It's Worth Noting
It contains milk, soy, and peanuts, so people with allergies should sit this out. It also contains the artificial sweetener sucralose, which might be a deal-breaker for some.
Product Details:
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