Best Protein Powder For Muscle Gain, According To Experts (2024)

Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board.

The Forbes Health editorial team spoke to nutrition experts on the Forbes Health Advisory Board on their top picks for protein powder for muscle gain. Star rankings are based solely on editorial discretion and include data points such as price per serving, protein per serving and sugar per serving.

Read more about our vitamins and supplements review methodology.

Protein is made up of amino acids, which are joined together like a string of beads and serve as the building blocks for muscle tissue. While there are 20 types of amino acids used by the body, only nine of these are essential (meaning they are not made by the body, and must come from food). Protein that contains all nine essential amino acids in the right amounts is often labeled as a “complete protein.” Complete proteins are important for muscle growth due to the fact that an abundance of amino acids, particularly essential amino acids, in a protein source is one of the most important factors for muscle protein synthesis.

During and after exercise, muscles undergo tiny tears and damage, and protein and its amino acids are required to repair and rebuild these muscles, as well as help the body increase muscle (if consumed in the right amount). Since protein powders are made up of a variety of amino acids, supplementing with protein powder may be an easy and convenient way to help your body build muscle. For example, a small study from 2013 looking at the effects of protein supplementation on muscle growth after exercise revealed that protein supplementation stimulates muscle protein synthesis (the process of producing new muscle protein) by about 50%.^[1]Witard OC, Jackman SR, Breen L, Smith K, Selby A, Tipton KD. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr. 2014;99(1):86-95.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight per day for adult males and females 19 years and older. It’s important to note that a person’s age, sex, lifestage and activity level can cause this recommendation to fluctuate. In addition, these requirements are based on the minimum amount of protein needed to avoid protein deficiency, so most people, especially if you’re wanting to build muscle, will need to consume more than the RDA.

While protein is key for building muscle, keep in mind that it’s not the only part of the equation. According to Stuart Phillips, Ph.D., professor at the McMaster Centre for Nutrition, Exercise, and Health Research at McMaster University in Ontario, Canada, the majority of muscle growth is driven by “going to the gym regularly and lifting weights; without that, protein does nothing.”

FEATURED PARTNER OFFER

Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services

15% Off The First Subscription Order Using Code SUBSCRIBE15

Transparent Labs Whey Protein Isolate

• Supports recovery and muscle growth, while promoting overall health and longevity
• Contains 28 grams of protein per 34 gram scoop
• 120-140 calories per serving depending on flavor
• Sourced from 100% grass-fed, grass finished American dairy cattle
• Informed Choice Certified for dosage, purity, and safety from banned substances

Shop Now

On Transparent Labs' Website

Whey Protein Powder

Whey protein powder is derived from whey, a liquid byproduct that occurs during cheese making and casein manufacturing. Whey protein is a complete protein, which means it contains all of the essential amino acids needed by the body to function properly. Whey protein also contains a branched-chain amino acid called leucine, which helps increase lean muscle mass. Since whey protein powder is made from milk, if you are lactose intolerant, you may want to avoid this type of protein powder.

Casein Protein Powder

Casein protein powder is similar to whey protein powder in that it’s made from milk and contains all the essential amino acids. However, unlike whey, casein is digested by the body at much slower rates, so it can support you feeling fuller longer. This can also help provide a steady supply of amino acids to your muscles for a longer period of time. In addition, one very small study from 2018 illustrates that casein supplementation may increase strength and muscle mass.^[2]Joy JM, Vogel RM, Shane Broughton K, et al. Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation. J Int Soc Sports Nutr. 2018;15(1):24. One major drawback to this type of protein powder, though, is that since casein is derived from milk, those with lactose intolerance may want to seek out a different type of protein powder.

Plant-based Protein Powder

Plant-based protein powders are typically made from peas, rice, hemp or soy and are often vegan- or vegetarian-friendly. If you are trying to eat more sustainably, plant-based protein powders may be a better option. However, these types of protein powders (with the exception of soy protein powders) do not contain all essential amino acids needed for tissue building and repair, so you may want to pair different types of protein powders together. Though plant-based protein powders can be an option for individuals with lactose intolerance, if you are wanting to build lean muscle, you may want to consider alternative sources. For example, a recent systematic review and meta-analysis of 16 different studies found that animal protein sources tend to support lean muscle mass growth better than plant protein, with this effect being more pronounced in younger adults.^[3]Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE. Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021.13(2):661-679.

Since protein is essential to every human cell and involved in various biochemical processes in the body, for most people who are otherwise healthy, there aren’t health risks associated with eating a lot of protein because the body is able to process it. Despite there being myths around protein and kidney failure, when it comes to healthy adults, Dr. Phillips says that “several meta-analyses have been unable to find evidence” of this association.^[4]Van Elswyk ME, Weatherford CA, McNeill SH. A Systematic Review of Renal Health in Healthy Individuals Associated with Protein Intake above the US Recommended Daily Allowance in Randomized Controlled Trials and Observational Studies. Adv Nutr. 2018.9(4):404-418. ^[5]Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. J Nutr. 2018.148(11):1760-1775.

However, it’s important to keep in mind that too much of a good thing can have some drawbacks. According to Alyssa Pike, a registered dietitian and senior manager of nutrition communications at The International Food Information Council, “excessive protein could mean a higher risk of heart disease if the protein foods consumed are also high in saturated fat.”

“A diet high in protein and subsequently low in carbohydrates and fiber can mean constipation,” she adds

Overall, protein powders can be a convenient and easy way to increase how much protein you are eating each day. There are a variety of protein powders, including whey, casein and plant-based options. Each option comes with different advantages and disadvantages. While protein powder supplementation helps build lean muscle, keep in mind that exercise and resistance training are also important components.