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Protein powders can help people build muscle. Having the powder before and after a workout may help speed recovery from resistance and endurance training.
A quick look at the best protein powders
- Best for a range of flavors: Optimum Nutrition Gold Standard 100% Whey
- Best whey protein powder: Momentous Essential Grass-Fed Whey Protein
- Best for vegetarians: TrueNutrition RBGH/Soy Free Whey Protein Isolate
- Best for high protein diets: NOW Sports Chicken Bone Broth Powder
- Best for a range of protein sources: Dymatize ISO100 Hydrolyzed
- Best for building muscle and losing weight: Gaspari Nutrition Proven Whey
- Best for personalized protein powder: Gainful
- Best for vegans: Evlution Nutrition Stacked Plant Protein
- Best for grass-fed protein: Garden of Life Sport Grass-Fed Organic Whey Protein
In 2022, the protein powder market was worth $21.6 billion. The market may grow even more by 2032 due to the increasing amounts of people following a vegan diet.
A small 2018 study found that protein powder increased muscle strength and size in healthy adults doing regular resistance training. Additionally, a
Medical News Today’s methodology
Medical News Today chooses protein powders that meet the following criteria:
- Price: Products suit a wide range of budgets.
- Ingredients: Products list all ingredients clearly, with manufacturing processes outlined.
- Safety: Products contain ingredients deemed safe for ingestion.
- Reputation: Products are from businesses that adhere to industry best practices.
Below we list some of the best protein powders for building muscle. Find out what they contain and how they work.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
Best for a range of flavors: Optimum Nutrition Gold Standard 100% Whey
- Price: from around $44.99
- Protein source: whey protein isolate
- Available flavors: 12
Optimum Nutrition specializes in protein supplements. The Gold Standard 100% Whey protein powder is one of its best-selling products.
This product’s main ingredient is whey protein isolate. Because this powder also contains whey protein concentrate, there are 24 grams (g) of protein in a single serving.
People can easily mix the powder with liquid with a shaker or spoon. The company recommends mixing 1 scoop into 6–8 ounces (oz) of cold water or milk.
Advantages and disadvantages
This supplement offers a wide variety of flavor choices.
However, it is important to note that ingredients and nutritional information will vary depending on the flavor. A person should carefully consider which best fits their needs and ensure the flavor is free from any ingredients they wish to avoid.
The nutritional facts for each serving of 1 scoop, or 29 g, of the unflavored powder are:
- Calories: 110
- Fat: 1 g
- Protein: 24 g
- Carbohydrates: 2 g
- Sugar: 1 g
Best whey protein powder: Momentous Essential Grass Fed Whey Protein Isolate
- Price: from around $53
- Protein source: grass-fed animal whey protein
- Available flavors: 2
This grass-fed whey protein powder from Momentous is gluten-free and National Sanitation Foundation certified for sport. This means it is safe for athletes to take.
The company claims it adds enzymes to aid digestion, and people can add it to milk, water, or smoothies.
Each pack contains 24 servings. Each serving offers 23.27 g of grass-fed protein alongside other essential nutrients, such as calcium, sodium, and potassium.
Advantages and disadvantages
This powder includes enzymes to make digestion easier, and the company claims it is cold-processed to preserve the natural protein structures.
Although it is gluten-free, this powder is made from animal protein and contains milk, so it is unsuitable for vegans. It is also a more expensive option than others.
The nutritional facts for each serving of 1 scoop, or 26.5 g, are:
- Calories: 100
- Fat: 0 g
- Protein: 20 g, 23.27 g grass-fed protein
- Carbohydrates: 3 g
- Sugar: 0 g
Best for vegetarians: TrueNutrition RBGH/Soy Free Whey Protein Isolate
- Price: around $21
- Protein source: whey protein without soy or recombinant bovine growth hormone
- Available flavors: 34
TrueNutrition specializes in nutritional supplements. The company offers its customers the opportunity to create a personal protein supplement.
The RBGH/Soy Free Whey Protein powder is among its most highly reviewed powders.
TrueNutrition recommends mixing 1 scoop in 12–24 fl oz of water, juice, or milk.
Advantages and disadvantages
This product is gluten- and soy-free, with no added hormones or antibiotics. It is suitable for vegetarians and contains 30 g of protein per serving.
People can add boosts and customize their protein powder for a small additional cost, such as including essential amino acids or beef collagen.
However, some reviewers state the protein powder can taste gritty.
The nutritional facts for each serving of 1 scoop, or 21.5 g, are:
- Calories: 120
- Fat: 0 g
- Protein: 30 g
- Carbohydrates: 1 g
- Sugar: 1 g
Best for high protein diets: NOW Sports Chicken Bone Broth Powder
- Price: around $35
- Protein source: chicken bone broth
- Available flavors: none
NOW Foods has been trading in supplements and health products since the 1960s. The Chicken Bone Broth product has the highest protein per serving — 29 g.
NOW Foods recommends adding 1 scoop to 8 oz of water or another liquid.
Advantages and disadvantages
This product is paleo and keto diet-friendly. It is suitable for people with many common food allergies and sensitivities. It contains no artificial ingredients, soy, sugar, nuts, gluten, corn, dairy, or egg.
It is also suitable for people who want to avoid sweeteners and vegetable oils.
However, this supplement is only available in one size.
The nutritional facts for each serving of 1 scoop, or 32 g, are:
- Calories: 120
- Fat: 0 g
- Protein: 29 g
- Carbohydrates: 0 g
- Sugar: 0 g
Best for a range of protein sources: Dymatize ISO100 Hydrolyzed
- Price: around $49
- Protein source: milk protein, whey protein concentrate, whey protein isolate, whey protein hydrolysate, and micellar casein
- Available flavors: 9
Dymatize specializes in workout supplements, and the ISO100 is one of its customers’ favorite products. This makes this product a potential option for people who want to use it before or after working out.
Dymatize recommends having 1–2 servings daily, each mixed with 5–8 oz of water, depending on the flavor.
Each serving contains 25 g of whey protein and 120 calories when mixed with water.
Advantages and disadvantages
This product is gluten– and fat-free. It is suitable for vegetarians.
However, some customers state the powder does not mix well with water.
The nutritional facts for each serving of 1 scoop, or 32 g, are:
- Calories: 120
- Fat: 0.5 g
- Protein: 25 g
- Carbohydrates: 2 g
- Sugar: 1 g
Best for building muscle and losing weight: Gaspari Nutrition Proven Whey
- Price: around $95
- Protein source: whey
- Available flavors: 6
This protein powder is low in carbohydrates, fat, and sugar while being high in protein. This may help build muscle and reach a person’s weight goals alongside exercise and a nutritious, balanced diet.
The company also adds 5.5 g of branched-chain amino acids (BCAAs), which are essential amino acids.
Advantages and disadvantages
According to the company, its hydrolyzed whey isolate is whey’s purest form. It offers a high amount of protein per serving plus other nutrients, including vitamin D, calcium, iron, and potassium.
However, it contains milk and soy and is unsuitable for vegans and people allergic to these ingredients. It is also very expensive.
The nutritional facts for each serving of 1 scoop, or 32 g, are:
- Calories: 120
- Fat: 0 g
- Protein: 25 g
- Carbohydrates: 1 g
- Sugar: 1 g
Best for personalized protein powder: Gainful
- Price: from around $45
- Protein source: whey, keto, and plant-based sources
- Available flavors: 9
Gainful offers personalized supplements, including protein powder. It states its fitness products do not contain soy, gluten, artificial sweeteners or flavors, and no fillers.
To get their personalized protein powder, a person must take an online quiz that asks customers about their fitness goals, dietary restrictions, and exercise habits. The company then suggests customized products to suit their preferences.
The blends can offer between 19–27 g of protein per serving. They also offer nine essential amino acids.
Customers can connect with Gainful dietitians through email, chat, or text.
The company suggests mixing one scoop of powder with 8 oz of water, juice, or another beverage. They also recommend using the protein powder around 30–90 minutes before or after exercise.
Advantages and disadvantages
This supplement offers plant-based protein and personalized formulas based on a person’s results to its health questionnaire. People can also connect with the company’s dieticians.
However, this protein powder is expensive, and Gainful requires a subscription. People cannot make one-time purchases.
The nutritional facts for each serving of 1 scoop, or 33 g, are:
- Calories: depends on the personalized formula
- Fat: depends on the personalized formula
- Protein: 19–27 g
- Carbohydrates: depends on the personalized formula
- Sugar: depends on the personalized formula
Best for vegans: Evlution Nutrition Stacked Plant Protein
- Price: around $40
- Protein source: pea protein, rice protein, and alfalfa protein
- Available flavors include: 2
This plant protein powder is suitable for vegans and those with a gluten allergy or sensitivity. Each serving contains 20 g of protein.
Additional ingredients include:
- vitamin D
- calcium
- iron
- potassium
Advantages and disadvantages
The company states this supplement contains probiotics and does not contain any soy, GMO, or artificial ingredients.
However, it has more carbohydrates, sugars, and less protein than most other options on this list.
The nutritional facts for each serving of 1 scoop, or 36.7 g, are:
- Calories: 140
- Fat: 2 g
- Protein: 20 g
- Carbohydrates: 10 g
- Sugar: 3 g
Best for grass-fed protein: Garden of Life Sport Grass-Fed Organic Whey Protein
- Price: around $39
- Protein source: whey protein isolate
- Available flavors: 2
This protein powder contains grass-fed whey protein isolate and probiotics that the company states may help improve immune system health. This product also has a USDA Organic certification.
The company recommends consuming this supplement within 1 hour after a workout or throughout the day to improve satiety. People should mix 1 scoop with 8 oz of water.
Advantages and disadvantages
This supplement does not contain any added sugars or artificial colors or flavors.
However, the protein powder is higher in carbohydrates than some other options.
The nutritional facts for each serving of 1 scoop, or 33 g, are:
- Calories: 120
- Fat: 0.5 g
- Protein: 24 g
- Carbohydrates: 6 g
- Sugar: 0 g
The following table provides a comparison of the protein powders in this article.
Protein source | Flavor options | Protein content | Price | |
---|---|---|---|---|
Optimum Nutrition | whey protein isolate | 12 | 24 g | around $45 |
Momentous | grass-fed animal whey | 2 | 23.27 g | around $53 |
TrueNutrition | whey protein without soy or recombinant bovine growth hormone | 34 | 30 g | around $21 |
NOW Sports | chicken bone broth | 0 | 29 g | around $35 |
Dymatize | milk protein, whey protein concentrate, whey protein isolate, whey protein hydrolysate, and micellar casein | 9 | 25 g | around $49 |
Gaspari Nutrition | whey protein | 6 | 25 g | around $98 |
Gainful | whey and plant-based sources | 9 | 19–27 g | around $45 |
Evlution Nutrition | pea protein, rice protein, and alfalfa protein | 2 | 20 g | around $40 |
Garden of Life | whey protein isolate | 2 | 24 g | around $39 |
People do not generally need to contact a healthcare professional before consuming protein powders.
However, if a protein powder contains caffeine, a person may wish to contact a healthcare professional for advice. For instance, people who are pregnant should limit their caffeine intake. It may also be unsuitable for individuals with certain health conditions.
People should immediately discontinue using protein powder if they have an allergic reaction to one or more ingredients. If a person experiences an allergic reaction, they should seek immediate medical attention.
Here, we answer some common questions about protein powders.
Is protein powder good for burning fat?
People may find better fat loss results if they eat a balanced, nutritious diet alongside regular exercise.
Can you use protein powder as a meal replacement?
Protein powders generally do not contain the nutrients a person would otherwise consume in a balanced diet. People should not use protein powders as meal replacements.
Do you need to exercise while using protein powder to build muscle?
Protein powders do not build muscles by themselves. A person will need to exercise the muscles they wish to build.
Many kinds of protein powders are on the market, and people should check ingredient lists carefully. Some contain allergens, while others are not suitable for vegans or vegetarians.
Also, anyone with a medical condition should discuss the options with a doctor to prevent interactions and any other adverse effects.
While protein powders cannot make muscles suddenly appear, they may help people gain muscle mass when taken as directed and as a part of a nutritious, balanced diet.