Top 10 Best Protein Powders for Muscle Building

As we grow older, the natural occurrence of muscle loss, commonly called sarcopenia, can stealthily chip away at our strength, mobility, and independence. After 30, we lose 3% to 5% of muscle per decade, with men typically losing 30% in a lifetime.

This loss increases the risk of falls and fractures, as shown by a 2015 study finding a 2.3 times higher risk of low-trauma fractures in those with sarcopenia.

While exercise is beneficial, our bodies often face challenges in synthesizing muscle-building proteins effectively. Fortunately, protein powders provide a solution to this dilemma.

In this article, we’ll explore top protein powders, from whey isolates to plant-based options, catering to diverse needs. With these selections, you can regain strength and combat aging effects.

Types of Protein Sources

There are several types of protein sources, and they are divided into two main categories.

Animal-Based Proteins

Protein powders that are derived from animal-based protein sources include:

Whey Protein

Whey protein is a favorite among protein powders because it's quickly absorbed by the body, and it's great for post-workout recovery when you need protein fast. Plus, it's packed with essential amino acids, like leucine, which helps muscles grow.

It also comes in several forms, including:

• Whey Protein Concentrate (WPC): This is the least processed form of whey protein. It contains varying amounts of protein (typically around 70-80% by weight), fat, and lactose. WPC is relatively affordable and retains more beneficial nutrients in whey, such as immunoglobulins and lactoferrin.
• Whey Protein Isolate (WPI): Whey protein isolate is processed more to remove extra fat and lactose. It is higher in protein, usually 90% or more, and lower in carbs and fats than whey protein concentrate.
• Whey Protein Hydrolysate (WPH): Whey protein hydrolysate is pre-digested or partially broken down, making it easier for the body to absorb. This process breaks the protein into smaller peptides, allowing for quicker absorption and utilization.

Casein Protein

Casein protein, constituting approximately 80% of cow's milk protein, serves as a vital source of amino acids for the body. It coagulates in the stomach, forming a gel-like substance, leading to slower digestion and a sustained release of amino acids.

It is often consumed before fasting periods, such as overnight, to provide a consistent release of amino acids and prevent muscle breakdown.

Additionally, it may contribute to feelings of fullness, potentially supporting weight management efforts. However, due to the lactose content of this type of protein source, individuals with lactose intolerance may need to opt for lactose-free versions or alternative protein sources.

Egg White Protein

Egg white protein is considered a gold standard protein for its comprehensive array of amino acids and high digestibility. It’s ideal for those looking for a lean protein source without added fats or carbohydrates.

It’s also suitable for individuals with lactose or soy allergies, providing an alternative to dairy or plant-based proteins.

Plant-Based Proteins

Protein powders sourced from plants include:

Soy Protein

Soy protein is a favored option among vegetarians and vegans. It's the primary protein in soy products like tofu, tempeh, soy milk, and soy-based dairy and meat alternatives.

As a plant-based protein, it's notable for its cholesterol-lowering properties and overall tolerance in diets. Additionally, it provides essential nutrients like fiber, calcium, iron, magnesium, and zinc, making it a valuable dietary component.

Pea Protein

Pea protein is a great protein source that's rich in iron. While pea protein contains all essential amino acids, its lower methionine levels make it an incomplete protein source.

Nonetheless, it remains a valuable protein source, particularly for vegans and vegetarians, and offers comparable benefits to whey protein.

Hemp Protein

Source: Rawpixel

Hemp protein is a potent plant-based protein option derived from the cannabis plant's seeds. It supports muscle building, digestion, and heart health by providing a complete amino acid profile, fiber, fatty acids, vitamins, and minerals. However, excessive intake of hemp protein may lead to digestive discomfort.

Rice Protein

Rice protein offers an alternative to popular protein isolates like whey and soy. It is commonly consumed in hydrolysate form and is known for supporting muscle strength and recovery. However, rice’s protein content is relatively low, approximately 7%.

Now, let's shake things up and check out different protein powders to find the best ones known for their quality and effectiveness.

Top 10 Best Protein Powders for Muscle Gain

Choosing the best protein powder can feel overwhelming, like trying to find the perfect workout playlist. Fortunately, we've done the heavy lifting to bring you a carefully curated selection of top-notch protein powders. Our criteria include:

• Cost
• Protein source
• Protein content
• Added ingredients
• Overall nutritional profile
• User reviews and feedback

Prepare to flex your purchasing power with our handpicked protein powders below!

Optimum Nutrition Gold Standard 100% Whey is a staple among fitness enthusiasts and athletes alike. It stands out for its balanced nutritional profile, diverse flavor options, and inclusion of amino acids necessary for muscle growth and repair.

It contains 5.5g of Branched-Chain Amino Acids (BCAAs) per serving. These BCAAs are popular among athletes and fitness enthusiasts due to their role in muscle recovery and performance enhancement. The amino acids in BCAA include:

• Leucine
• Isoleucine
• Valine

This product only costs $41.99 for a 2-pound container, making it accessible to a wide range of consumers, from seasoned athletes to casual gym-goers. Moreover, it has over 20 flavors available, including:

• cookies & cream
• rocky road
• strawberries & cream
• banana
• chocolate malt
• fruity cereal

Optimum Nutrition combines whey protein isolate, concentrate, and hydrolyzed whey protein to support muscle growth and recovery. Each serving delivers 24g of protein, 1-1.5g of fat, 1-3g of sugar, and 3-4g of carbohydrates, totaling 120 calories per scoop. It's a suitable option for individuals looking to maintain a balanced diet while meeting their protein needs.

Furthermore, this protein powder has digestive enzymes to enhance nutrient absorption, maximizing the benefits of this supplement. These enzymes also reduce the likelihood of gastrointestinal discomfort, which is great for individuals with sensitive stomachs.

Pros

• Excellent value for money
• Wide range of flavors to choose from
• High protein content
• Includes digestive enzymes for better nutrient absorption
• Has over 5g of BCAAs
• Athletes can have peace of mind knowing it has undergone banned substance testing

Cons

• Contains milk and soy
• Contains artificial flavor
• May have a slightly thin consistency when mixed with water.

Orgain Organic Protein Powder, with its blend of organic ingredients, offers a solution for individuals looking for a clean and sustainable source of protein for their active lifestyle. A 2.03-pound container is worth $28.97, and it’s available in enticing flavors such as:

• chocolate coconut
• cookies and cream
• iced coffee
• creamy chocolate fudge
• peppermint hot cocoa

This protein powder derives its protein from organic plant-based sources, including peas, brown rice, and chia seeds.

Each serving contains 150 calories composed of 125mg of sodium, 6-7g of prebiotics and fiber, 0-1g of sugars, and 21g of protein. This balanced profile makes it suitable for various dietary goals. Notably, the inclusion of prebiotics promotes gut health, enhancing the overall nutritional value of the product.

Pros

• USDA organic, vegan, gluten-free, dairy-free, lactose-free, low net carbs, no added sugar, soy-free, kosher, Non-GMO, carrageenan-free, and free from artificial ingredients
• Made of organic and plant-based ingredients
• Affordable price point
• Blends smoothly with liquids
• Rich protein source complete with nine essential amino acids
• Has prebiotics for overall nutritional value

Cons

• Mixed reviews about the taste
• Some users have mentioned that it's gritty and chalky
• Several users reported it made their stomachs bloated and gassy

Dymatize ISO100 Hydrolyzed Protein Powder is a blend of whey protein isolate and hydrolyzed whey protein isolate. This combination provides a high-quality protein source with minimal fat and carbohydrates for maximum purity and gains.

While the $42.74 price tag for a 1.43-pound container may seem steep, the premium quality of the protein in this supplement justifies the cost. It’s available in 12 flavors, including popular options like:

• birthday cake
• chocolate
• chocolate peanut butter
• vanilla
• strawberry

For Dunkin' coffee lovers, Dymatize ISO100 offers flavors inspired by Dunkin's famous coffee varieties, such as cappuccino and mocha latte. This variety caters to diverse taste preferences, ensuring a delightful experience with every serving.

Each serving provides 25g of protein, 5.5g of BCAAs, and 2.6g of Leucine, along with 1g of fat and 2g of carbohydrates. With 110-120 calories per serving, Dymatize can support various dietary plans, including keto, low-carb, and high-protein diets.

Dymatize ISO100 is easy on the stomach, gluten-free, and contains less than 0.5g of lactose. Moreover, combining whey protein isolate and hydrolyzed whey protein isolate ensures improved absorption, allowing for quicker delivery of essential amino acids to muscles.

Pros

• Has Informed Choice seal and Banned Substance Tested
• High-quality protein and contains BCAAs
• Its low-fat and low-carb content makes it suitable for individuals aiming to maintain a lean diet while still meeting their protein needs
• Versatile flavor options, including flavors inspired by Dunkin' coffee varieties
• Has a creamy and smooth texture for easy mixing and integration into various food

Cons

• Higher price point
• Limited serving per container
• Customers are dissatisfied with the content mentioning that the container came only half-full
• Some users reported that protein powder has a nasty smell

MusclePharm Combat Protein Powder is a premium protein supplement that delivers 25g of protein per serving. It’s best for athletes and fitness enthusiasts who demand superior performance and results from their training.

For only $56.88 (4.2-pound container), MusclePharm Combat features a unique microfiltered protein blend derived from the following:

• whey protein concentrate
• milk protein concentrate
• whey protein isolate
• whey protein hydrolysate
• egg albumin

This combination provides a complete amino acid profile for muscle growth and recovery. Each serving also contains 1.5g of fat, 6g of carbohydrates, and 140 calories. This nutritional profile is great for those managing their overall macronutrient intake.

It’s available in a range of flavors, including:

• banana
• chocolate milk
• cookies & cream
• horchata
• vanilla

MusclePharm Combat Protein Powder is gluten-free, tested for banned substances, and certified by Informed-Choice and Informed-Protein, providing athletes with confidence in its quality and safety.

Pros

• Gluten-free
• Budget-friendly
• Best-tasting protein powder
• Banned substance tested and certified by Informed-Choice and Informed-Protein (now Informed-Sport)
• Comprehensive protein blend with protein sourced from five unique sources
• High protein content per serving
• Users mentioned that this supplement has the highest protein-to-calorie-to-dollar ratio and the lowest sugar content

Cons

• Contains milk, egg, and soy
• Some users complained that the powder gets super foamy when mixed with liquid
• Some customers were dissatisfied with the clumps in the protein powder

Naked Whey offers a premium protein powder sourced from 100% grass-fed whey protein concentrate. Grass-fed dairy has been demonstrated to contain higher levels of certain beneficial nutrients, such as omega-3 fatty acids and conjugated linoleic acid, compared to conventional dairy.

It’s priced at $49.99 for a 2-pound container, with additional options available in 1lb and 5lb sizes. For those who prefer an unflavored option, Naked Whey offers an unflavored variant. But it’s also available in a variety of flavors, including:

• chocolate
• chocolate peanut butter
• vanilla
• double chocolate
• strawberry

Naked Whey is made from whey protein concentrate sourced from small dairy farms. This non-denatured whey protein is packed with essential amino acids, clean protein, and glutathione, providing a natural and effective protein source.

Each serving delivers 25g of protein, 2-7g of sugar, and 3-13g of carbohydrates. The protein powder also contains 6.2g of BCAAs and varies in calorie content from 120 to 180 calories per serving, depending on the flavor.

Naked Whey prides itself on its commitment to natural ingredients. Its protein powders don't contain artificial sweeteners, flavors, or colors. They’re also GMO-free, with no added rBGH or rBST, soy-free, and gluten-free.

Pros

• Informed-Choice certified
• GMO-free, rBGH-free,rBST-free, soy-free, and gluten-free
• Offers clean, natural protein from grass-fed whey
• Flavor variety
• Rich in essential amino acids
• Contains no artificial additives
• Their label provides information on the amino acid profile

Cons

• Some users say it doesn't mix really well in a shaker
• Some customers also report discrepancies in serving amounts and bloating
• Several customers find that the protein powder tends to form clumps

Muscle Milk Genuine Protein Powder is a premium protein supplement for post-workout recovery and muscle growth. Its blend of high-quality whey protein concentrate and milk protein isolate provides essential nutrients to fuel your active lifestyle.

A 1.93-pound container of Muscle Milk Genuine Protein Powder costs $24.89. You can choose from a selection of delicious flavors, including:

• banana crème
• chocolate
• vanilla crème
• cookies n' crème
• strawberries n' crème

Muscle Milk derives its protein from a blend of whey protein concentrate and milk protein isolate. Combining whey and casein in milk protein isolate offers a comprehensive amino acid profile. Additionally, milk protein isolate is rich in calcium and other nutrients, making it a valuable addition to a balanced diet.

Each serving contains 32g of protein, 2-4g of sugar, 9g of fat, and 20-22g of carbohydrates. With 280-290 calories per serving, it’s also an excellent source of vitamins A, C, and D.

Muscle Milk is NSF Certified for Sport, ensuring they are free from over 270 substances prohibited by most major athletic organizations. Moreover, it’s recommended by the co-founder of the International Society of Sports Nutrition and a member of the Forbes Health Advisory Board, highlighting the product's reputation and efficacy within the sports nutrition community.

Pros

• Easy to mix
• Affordable option
• NSF Certified for Sport
• Delivers the highest protein in this list
• Has a wide range of flavors to choose from
• Nutrient-rich formula including calcium and vitamins A, C, and D

Cons

• High in calories compared to some other protein supplements
• Contains sunflower oil and canola oil
• Contains 9g of fat per serving

NOW Sports Whey Protein Isolate offers pure whey protein isolate formula and versatile flavor options, making it an excellent choice for fitness enthusiasts. It’s priced at $39.65 for a 1.8-pound container and is available in three flavors - creamy chocolate, unflavored, and vanilla.

NOW Sports Whey Protein Isolate is made from pure whey protein isolate, ensuring a high-quality protein source with minimal fat and carbohydrates. Each serving delivers 25g of protein, 0.5g of fat, 0-2g of carbohydrates, and 110-120 calories.

To uphold quality, NOW Sports subjects its products to thorough testing, ensuring purity and efficacy. Athletes can rely on NOW Sports Whey Protein Isolate to be free from contaminants and meet stringent quality benchmarks.

Pros

• Made from pure whey protein isolate, providing minimal fat and carbohydrates
• Underwent comprehensive testing and manufactured in facilities that are NPA A-rated GMP certified
• Contains very little fat or cholesterol
• Best option for weight loss
• Contains no sugar or artificial sweeteners

Cons

• Higher price point
• Some customers reported it has a slight bitterness with a metallic taste

Ascent 100% Whey Native Whey Protein Blend is a premium protein supplement with clean, minimalist ingredients to support your fitness goals. For $40.37(2lb container), it offers great value for those seeking a high-quality protein source.

You can choose from a variety of flavors, including:

• chocolate
• chocolate peanut butter
• mocha cold brew
• peppermint mocha
• vanilla

It’s lightly sweetened with stevia leaf extract, and the absence of added sugar, artificial flavors, and sweeteners aligns with low-carb and keto diets.

Ascent Whey Protein contains a blend of native whey protein isolate, whey protein isolate, and whey protein concentrate. Each serving delivers 25g of protein, 0.5-1.5g of fat, 2-5g of carbohydrates, 110-130 calories, and 5.5g of BCAAs.

This protein supplement boasts clean and minimalist ingredients, holding certifications for being gluten-free and Informed Choice Certified. Moreover, Ascent Whey Protein's packaging is designed with convenience in mind. Each 2lb container features simple collapsible bag packaging for effortless storage, even in compact or irregular cabinets and drawers.

Pros

• Incorporates pure native whey protein
• Consistent texture, even when blended with water alone
• Comes in a variety of delicious flavors
• Ideal for post-workout recovery
• gluten-free, Informed Choice Certified, and free from added sugar, artificial flavors, and sweeteners
• Convenient and simple collapsible bag packaging

Cons

• Slightly pricier
• Slightly higher carb content

Garden of Life Organic Protein is another plant-based protein in this list that offers a premium protein supplement from organic plant sources. Its clean ingredients and robust nutritional profile make it an excellent choice for those seeking a high-quality protein source to support their active lifestyle.

A 1-pound container costs $38.89 and is available in vanilla and chocolate flavors. Garden of Life derives its protein from a blend of plant-based protein sources, including:

• pea
• sprouted navy bean
• sprouted lentil bean
• sprouted garbanzo bean
• cranberry protein (seed)

Each serving provides 160-180 calories, 7-8g of carbohydrates, 0-2g of sugar, and 30g of protein. Additionally, it contains 5.5g of BCAAs, 5g of glutamine and glutamic acid, and 2 billion CFU probiotics. This balanced nutrition profile supports muscle recovery, immune function, and digestive health.

Moreover, this protein powder incorporates powerful antioxidants to facilitate quicker recovery and bolster overall health and well-being. These include:

• tart cherries
• apples
• turmeric
• gogi berries
• blueberries

Garden of Life boasts a lot of certifications, including USDA Organic, non-GMO, NSF Certified for Sport, and Informed Choice for Sport Certified. Additionally, it caters to various dietary preferences and lifestyles as it is vegan, gluten-free, dairy-free, soy-free, and free from added sugars.

Pros

• Made from certified organic ingredients
• Comprehensive nutritional profile
• NSF Certified for Sport and Informed Choice for Sport Certified
• Contains a high-antioxidant blend
• Vegan, gluten-free, dairy-free, and soy-free

Cons

• Higher price point
• Several users have reported a gritty texture and unpleasant aftertaste
• Some also note it leaves a chalky film in their mouths and feels too airy.

Alani Nu Whey Protein, with a focus on quality ingredients and delicious flavors, offers an ultra-premium protein powder blend to fuel your body. It’s priced at $44.99 for a 2.3lb container and provides two flavor options, confetti cake and munchies.

This product features a blend of whey protein isolate and whey protein hydrolysate for rapid absorption and effective post-workout recovery. Each serving of Alani Nu Whey Protein delivers 115-130 calories, 1-2g of fat, 4-5g of carbohydrates, and 23g of protein. Additionally, it contains essential minerals such as calcium, iron, potassium, and magnesium to support overall health.

Pros

• Budget-friendly
• High-quality protein blend
• Contains no proprietary blends, ensuring transparency and confidence
• Blends seamlessly into water or your preferred beverage
• Added digestive enzymes

Cons

• Product may contain milk, soy, and wheat ingredients
• Includes artificial flavors
• Some users report dissatisfaction with the flavor

Takeaway

Each of these protein powders offers unique features formulated to support muscle building effectively. For one, Optimum Nutrition Gold Standard stands out for its balanced nutritional profile and extensive flavor options. Its inclusion of BCAAs enhances muscle recovery and performance, while digestive enzymes aid in nutrient absorption.

For those looking for a vegan option, Orgain Organic Protein Powder shines with its organic, plant-based ingredients with prebiotics for gut health and a complete amino acid profile.

Meanwhile, Dymatize ISO100 Hydrolyzed Protein Powder excels in providing high-quality protein with minimal fat and carbohydrates, perfect for individuals aiming for lean muscle gains. Its flavor options, including Dunkin' coffee-inspired varieties, add an enjoyable twist to supplementation.

These protein powders cater to different preferences and dietary needs, but they all share a common goal, which is to provide effective support for muscle building and overall health. Whether you prioritize taste, purity, or performance, there's a protein powder on this list to suit your goals and lifestyle.

Are there any specific protein powder recommendations for older adults looking to build muscle?

Older adults may benefit from protein supplementation to support muscle maintenance and repair, especially in conjunction with resistance training. Whey protein, particularly whey protein isolate, is often recommended due to its high leucine content, which is essential for stimulating muscle protein synthesis. Additionally, protein intake spread evenly throughout the day may be beneficial for older adults aiming to optimize muscle health.

How much protein powder should I consume per day for muscle building?

It depends on factors such as body weight, fitness goals, and level of physical activity. A general recommendation is to consume between 0.8 to 1.2 grams of protein per pound of body weight per day for individuals engaging in regular resistance training.

Which is better, whey protein isolate or whey protein concentrate?

Whey protein isolate undergoes additional processing to remove more fat and lactose compared to whey protein concentrate, resulting in a higher protein content per serving. Meanwhile, whey protein concentrate could offer additional nutrients that are beneficial for overall health. Both types can be effective for muscle gains, but whey protein isolate may be preferable if you’re aiming for lean muscle growth with minimal calorie intake.

Is it okay to substitute a meal with protein powder?

While protein powder can offer convenience and a portable source of protein, it should not be used as a sole meal replacement. This is because there are other nutrients essential for overall health and muscle recovery. Protein powder can complement a balanced diet but should not replace whole foods entirely.

Do I need to combine protein powder with other supplements to build muscle?

Protein powder is not necessarily required to be combined with other supplements. However, some individuals may supplement with creatine, BCAAs, glutamine, carnitine, L-arginine, or other ergogenic aids to support their muscle-building goals.