If you’ve been in and around fitness fanatics, chances are you’ve heard of protein powder during conversations. You may think that it’s something that only those who are serious about getting and staying in shape can use. That’s not true. Actually, anyone that wants to can use protein powder. In this article, we’ll explain a bit more about protein powder and then review what we feel are the top 5 for muscle gain.
Types of Protein Powder
One thing is for sure, when you’re shopping for protein powder, you will see that there is no shortage of options. Depending on your goals and your lifestyle, there are several different types. You can choose from:
- Whey
- Casein
- Soy
- Pea
- Hemp
- Egg white
- Milk
- Rice
You may find yourself overwhelmed and unable to choose the best. The truth is it all depends on your goals for using the protein powder.
Benefits of Using Protein Powder
Protein is one of the essential building blocks for skin, muscle, and bone. Your body needs protein to function efficiently and effectively. According to the experts, protein offers a wide variety of benefits. We’ll explore some of those below:
- Weight management
- Muscle growth
- Post-workout recovery
- Additional nutrition
Weight Management
When you consume foods that are high in protein content or take protein supplements, you are likely to feel fuller for longer. When you feel full, you eat less at one time, and you don’t snack as much. This means that you can lose weight if necessary and maintain a healthy weight.
One study in 2017 indicated that supplementation with a whey protein supplement may help reduce body weight and total fat in those who are obese or overweight. In addition, some research indicates that protein may help reduce cholesterol, blood pressure, and overall risk for cardiovascular disease.
Muscle growth
Protein is also required for muscle growth. There are many athletes, bodybuilders, and workout enthusiasts who drink protein shakes because they believe that, in combination with working out, the shakes will help them bulk up.
In 2018, researchers looked at 49 studies, which supported the use of protein for this reason. According to these results, muscle size and strength was increased exponentially in those who took part in resistance training while using protein supplementation.
Both men and women saw similar results by using protein supplementation in addition to working out. However, results do seem to decrease with age because the older we get, the more protein we need.
However, there does seem to be a cutoff. Once a person exceeds 1.6 grams per kilogram of body weight, there are no additional benefits.
Post-workout Recovery
In addition to improving muscle growth, protein can assist with the repair of damaged muscles and tissues. This is the primary reason that adults use protein powder- to improve recovery time from soreness following an intense workout.
Many studies indicate that implementing protein supplementation following a workout can improve recovery by improving muscle performance and protein synthesis and reducing muscle damage.
Additional Nutrition
According to nutrition experts, the recommended daily intake of protein for adults over the age of 19 is as follows:
- Women: 46 grams
- Men: 56 grams
Ideally, you should be getting this through your diet. However, some people find it challenging to meet these requirements. If you struggle with getting enough protein, you may find that protein powder can help.
If you are older, have a chronic illness, or are an athlete or weightlifter, you may find it beneficial to exceed these amounts. In fact, research indicates that athletes that participate in intense training may find it beneficial to consume approximately twice the daily recommended requirements, from 1.4 grams to 2.0 grams per kilogram of body weight. For an individual that weighs 175 pounds, this is approximately 111 to 150 grams per day.
Top 5 Best Protein Powder for Muscle Gain Highlights
| Product | Highlights |
|---|---|
| XWERKS Grow |
|
| Whey Protein by Transparent Labs |
|
| 100% Tri-Protein by CrazyBulk |
|
| Whey + Protein Powder by Legion |
|
| Huge Whey Protein Powder by Huge Supplements |
|
Top 5 Best Protein Powder for Muscle Gain Reviews
Now that you know a little bit more about the health benefits of protein powder and some creative ways to use it, now let’s get a closer look at the top 5 best protein powders for muscle gain.
XWERKS Grow
Grow by XWERKS is one of the highest quality protein powders on the market today, which is why we have featured it as number one on our list. This is a whey isolate sourced from grass-fed cows in New Zealand. Since this is a whey isolate, it is free from carbs, fat, and lactose. Therefore, even people who are lactose intolerant should be able to use this with no problem.
Since Grow is a whey isolate, it’s easily digestible and you don’t have to be concerned with bloating or gas. In addition, it is both gluten-free and soy-free. Each serving of Grow by XWERKS provides you with the following:
- 25 grams protein
- 6 grams BCAAs
- 0 carbs
- 0 fat
XWERKS Grow comes in four delightful flavors:
- Chocolate
- Peanut butter
- Strawberry
- Vanilla
| Protein Type | Whey isolate |
|---|---|
| Nutrition Profile |
|
| Highlights |
|
| Side effects | No side effects |
| Money back guarantee | Yes, 30 days |
Whey Protein by Transparent Labs
Number two on our list is Whey Protein by Transparent Labs is 100% whey protein isolate and the reason it made our list is because it has a high protein content. There is 28 grams of protein in every 32-gram scoop. This means that each serving is 88% protein, which is astonishing.
This protein is sourced from grass-fed cows in the United States, which are fed a 100% natural diet. They are never given any kind of hormones or other supplements. Plus, Transparent Labs never adds any synthetic ingredients in their protein powder, so you can be sure that you’re giving your body the best protein supplement on the market, and you can take advantage of the benefits of protein supplementation.
Each serving contains the following:
- 28 grams protein
- Under 1 gram of sugar
- Up to 120 calories, depending on flavor
- 1 gram of carbs
In addition to this amazing macronutrient profile, it has one of the best price points. This proves that you don’t have to spend a lot to get high-quality protein powder.
| Protein Type | Whey isolate |
|---|---|
| Nutrition Profile |
|
| Highlights |
|
| Side effects | No side effects |
| Money back guarantee | Yes, 90 days |
100% Tri-Protein by CrazyBulk
According to CrazyBulk, their 100% Tri-Protein will increase muscle gains while soothing pain following intense workouts. This protein powder contains six types of protein that is released in three phases. This makes it much easier for your body to absorb it. Each serving contains the following:
- Calcium caseinate
- Whey protein concentrate
- Micellar casein
- Whey protein hydrolysate
- Milk protein concentrate
- Whey protein isolate
In addition to the above, 100% Tri-Protein by CrazyBulk contains DigeZyme, which is a digestive enzyme proven to increase absorption and reduce bloat. This protein supplement comes in a delicious chocolate flavor and offers 21 grams of protein.
| Protein Type | 6 types of protein:
|
|---|---|
| Nutrition Profile |
|
| Highlights |
|
| Side effects | No side effects |
| Money back guarantee | Yes, 60 days |
Whey + Protein Powder by Legion
Legion Whey + Protein Powder is quite popular. It’s an all-natural whey isolate sourced from family owned/operated dairy farms in Ireland who follow the strict Sustainable Dairy Assurance Scheme (SDAS) guidelines. This means that this supplement is derived from the cleanest, healthiest milk in the world.
Each serving of Whey + Protein contains the following:
- 120 calories
- 22 grams protein
- 6 grams BCAAs
- 2 grams carbs
- 5 grams fat
If you prefer a natural protein powder that offers a wide variety of benefits, this might be one to keep in mind.
| Protein Type | Whey isolate |
|---|---|
| Nutrition Profile |
|
| Highlights |
|
| Side effects | No side effects |
| Money back guarantee | Yes, 365 days |
Huge Whey Protein Powder by Huge Supplements
Huge Supplements is a fairly young company, only having come in the scene in 2019- but they surged in popularity quite quickly. Their formula has been through some demanding testing and research, and is expertly formulated.
Huge Whey Protein powder by Huge Supplements has an extraordinary nutrient profile, as it offers the following:
- 23 grams protein
- 5 grams BCAAs
- 120 calories
- 2 grams fat
They offer a variety of flavor options, including vanilla, strawberry cheesecake, peanut butter, and cookies & cream.
Huge Whey Protein powder is a combination of whey isolate and whey concentrate, which offers the user balanced protein. Both artificial and natural flavors are added to this supplement. This is one of the leanest options on the list, since there’s only 2 grams of fat.
| Protein Type | Whey concentrate and whey isolate |
|---|---|
| Nutrition Profile |
|
| Highlights |
|
| Side effects | No side effects |
| Money back guarantee | Yes, 30 days |
Creative Ways to Use Protein Powder
While most people choose protein shakes, there are some people who don’t care too much for them and sometimes, you just get burnt out on the same thing all the time. Below, we’ll look at a few creative ways you can add protein to your daily routine.
Breakfast
Here are five ways that you might want to consider using protein to start your day:
Coffee
Simply add ½ scoop of your favorite flavored protein powder to your morning coffee. Start by pouring a small amount of coffee into your mug and adding the protein powder. Whisk to mix and then add the rest of the coffee.
Oatmeal
You can also add protein powder to your oatmeal. Simply sprinkle ½ scoop over the top of prepared oats or add it to your overnight oats when putting together. You can increase protein by adding chia seeds, walnuts, or ground flax seeds.
Cereal
Sprinkle ½ scoop of protein powder over the top of your protein-packed cereal. Vanilla works best, but of course, you can choose whatever you like.
Pancakes/Waffles
When mixing up a batch of pancakes or waffles, simply add 1 scoop of your favorite flavored protein powder. You can experiment with different variations.
Yogurt
Add a tablespoon or two of your favorite protein powder to plain yogurt. For extra flavor and nutrition, add nuts/seeds and/or fresh fruits.
Lunch/Dinner
If you don’t usually eat breakfast or you just feel the need to boost the protein content of your other meals as well, here are a few creative ways to incorporate protein to your lunch or dinner:
Soup
Add 1 tablespoon of unflavored powder to your favorite creamy soup. Cook the soup as usual. Then, at the end, remove from the heat and add the protein powder when it stops simmering.
Eggs
Eggs are not just for breakfast! Many people enjoy them for other meals as well. Simply add a bit of unflavored protein powder into your scrambled eggs.
Pasta
Add some plant-based protein powder to your pasta sauce- homemade or jarred- at the end of the cooking process. Then, serve it over pasta that is high in protein for an extra powerful punch of protein.
Salad Dressing
When putting together a salad, whisk some unflavored plant-based protein powder into your dressing. You can make your own dressing by mixing extra virgin olive oil with vinegar and adding some salt/pepper. If you want to boost protein powder even more, you can add some walnuts and/or chickpeas.
Chili
Winter is a great time for homemade soups and chili. At the end of the cooking process, mix in a scoop of protein powder. You can increase the protein content by using cannellini beans and ground turkey and serving over quinoa.
Snacks
Finally, snack time is a great time to add some protein powder to your day. Here are a few snack options for you:
Chia pudding
Make some chia seed pudding and add a tablespoon of vanilla protein powder. You can find lots of recipes online. Choose the one you like.
Cookies/brownies
When mixing your cookie dough or brownie batter, add your favorite protein powder. Of course, you may have to experiment to find the right measurements or you can search online to find a recipe to follow.
Fruit
Lightly sprinkle your favorite protein powder over a bowl of fruit. Some of the most popular flavors are strawberry, chocolate, or vanilla.
Energy Bites/Balls
Blend wholesome ingredients such as peanut butter, dried fruit, oats, nuts/seeds to make yummy energy bites/balls. Add some protein powder to make it even more healthy.
Cookie Dough
Almost everyone loves cookie dough. Make a batch of vegan cookie dough, add your favorite protein powder and enjoy!
FAQs about Protein Powder for Muscle Gain
Below are some of the most frequently asked questions about protein powder for muscle gain.
Do you really need to add protein powder to your diet?
The truth is, if you are getting the appropriate amount of protein in your diet, you may be fine without adding protein powder. However, if you are not, it can be a great way to increase your protein consumption- especially if you’re always on the go or you need help with managing your weight and/or building muscle. A protein powder can help you feel full and give you the energy you need to get through your day.
How do you know which protein powder is best for you?
As we mentioned, when it comes to protein powder, there are so many options on the market it can be hard to find the best one. In order to determine which one is best, you must consider your personal goals and the type of protein you wish to use. You may find that speaking with a dietician can provide you with the guidance you need. For example, if you are trying to lose weight, you would use a different protein powder than someone that is wanting to bulk up.
Can vegans and vegetarians use protein powders?
Again, there are lots of options on the market when it comes to protein powders. Whey is the most popular, closely followed by casein. These are both dairy based. However, as we mentioned, there are also several plant-based protein options that work well for those who follow a vegan or vegetarian diet. Make sure that you pay attention to the ingredient label to help you know whether a protein powder is plant-based or dairy-based.
Does whey have any advantages over other types?
Whey is the most popular type of protein powder. It contains all 9 amino acids and is water soluble. It supports growth of muscle mass and increased strength. Therefore, it does seem to have a few advantages when compared to other types. However, if you have an allergy to dairy products or you prefer to consume a vegan diet, you can find these benefits with other products.
RELATED:Best Pre-Workout Supplements That Work for Men’s Muscle Growth
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