7 best protein powders for muscle gain 2024, expert reviewed | Fortune Recommends

Oct 17, 2024

By Jill Corleone, RD

Also Written by Jessica Thomas, MPH

Expert Contributor Chris Mohr, PhD, RD

Expert Verified by Victoria Burgess, Phd, CSCS, CISSN

Reviewed by Joana Neziri, MS, NASM-CPT

Fact Checked by Kelly Uhler

Our team of dietitians, personal trainers, and industry experts rigorously analyzed dozens of protein powders. We then rated each supplement against the 15 categories we test for, including effectiveness, ingredients, nutrition, safety, and value, to find the best protein powders for muscle gain.

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We sought out the expertise of registered dietician Chris Mohr, Ph.D., RD, and sports nutritionist Victoria Burgess, Ph.D., CSCS, CISSN, for this article. Seasoned health editors Joana Neziri, M.S., NASM-CPT, and Jessica Coulon also contributed to this review. The information presented in this piece was reviewed for accuracy by professional fact checker Kelly Uhler.

Before protein became the “it” nutrient for everyone, it was primarily recognized as essential for athletes and bodybuilders who rely on it to build muscle. While consuming large quantities of egg whites and chicken may be an option for some people, protein powders offer a simple and more convenient way to increase protein intake.

Finding the best protein powder for muscle gain, however, isn’t so easy. Our team of experts tested over 24 of the best protein powders , looking at multiple factors like effectiveness, safety, taste, and price, to find the top protein powder for muscle building. Here’s our list of recommendations, as well as an informative review of each one, to help you find a protein powder that fits your goals.

Transparent Labs Whey Protein Isolate earns our pick as editor’s choice thanks to its impressive nutrient profile and clean ingredients. With 28 grams of protein and 1 gram of fat per serving, no artificial sweeteners, and third-party testing, our team believes Transparent Labs stands out as a high-quality protein powder that can support muscle gain.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Choosing the best protein powder for muscle gain depends on multiple factors, like your goals, exercise routine, and personal preferences. Consider the following when looking for a protein powder to support muscle growth:

One of the first things to consider is whether you want an animal-based or plant-based protein. Both types provide the complete protein you need for muscle gain and the one best suited for you depends on your food preferences as well as food allergies and sensitivities.

Animal-based proteins include whey and casein, while plant-based proteins include pea, soy, brown rice, and plant blends (pea and brown rice), among others.

Your personal health needs and fitness goals also determine the best protein powder for you. A protein supplement that provides all the essential amino acids, especially leucine, necessary for muscle protein synthesis is key. But the makeup of your supplement choice may depend on whether you want to lose or maintain body weight or gain muscle.

Nutrition profile ties into your health needs and fitness goals. Carefully examine the supplements nutrition facts label. A good protein powder for muscle gain should provide 20 to 40 grams of high-quality protein per serving. ( 1 )

Protein powders usually have some carbs and fat. The amount of carbs, fat, and protein in the supplement affects total calories. Choose protein powder that supplies the nutrition you need to meet your goals.

Protein powders may contain additional ingredients beyond your preferred protein. It’s important to look at this list to check for sweeteners like stevia and sucralose, additives such as fiber and digestive enzymes, and other ingredients like glutamine and creatine.

The added ingredients may affect taste, tolerance, and effectiveness.

The list of ingredients may also include fillers, preservatives, or artificial flavors. It’s always best to choose protein powders with fewer ingredients to reduce risk of unwanted side effects like stomach upset or allergic reactions.

Look for protein powders that are third-party tested, meaning the supplement was evaluated by an independent lab for quality and purity. Supplements may display testing information on their website or the label.

Protein powders come in a range for prices. When selecting the best protein powder for muscle gain, you want one that fits your budget and supports your goals.

Consistency is the key to meeting health goals. If protein powder provides the nutrition boost you need to build muscle, then you need to consistently use it. If you don’t like the taste or texture of your protein shake, you won’t get the benefits.

Transparent Labs Whey Protein Isolate boasts 28 grams of high-quality protein with up to 2.5 grams of fat and 1-3 grams of carbs, perfect for men who want to bulk up but limit fat gain.

With 28 grams of grass-fed whey protein isolate per serving, Transparent Labs Whey Protein Isolate was an easy choice for the best protein powder for men who want to gain muscle. ( 7 ) While males have a larger body size and more muscle mass than females, they also have an easier time accumulating muscle mass. ( 8 )

And yet, body size and body composition influence nutrition needs. ( 1 ) Men working out to gain muscle have higher protein needs, and protein powders are a convenient way to meet those elevated needs and achieve fitness goals. ( 9 )

This protein powder also has a good protein-to-calorie ratio for building lean muscle, with 86% of calories coming from protein. And with only 1-3 grams of carbohydrates, it’s nearly lactose-free and may be easier to digest, and less likely to cause gas or bloating. This was pointed out by one of our product testers who said that the Transparent Labs supplement didn’t upset his stomach like other protein powders.

We also like Transparent Labs Whey Protein Isolate because it has very few ingredients and no artificial flavors, colors, or sweeteners. The protein powder uses stevia to add sweetness without adding carbs or calories.

Low carbs and low calories can be good when you want to improve muscle tone and physique, but if you want to bulk up you may need a higher-calorie protein powder, or mass gainer. In this case, Transparent Labs may not make the best choice.

“There are so many options available. It’s important to find the product that best suits your goals to meet your needs,” says Chris Mohr, Ph.D., RD.

Transparent Labs Whey Protein Isolate is third-party tested and gluten-free.

At $2 per serving, this high-quality muscle-building protein powder is not the cheapest on our list, but we believe it offers a great value.

One of our product testers said this was the best protein powder they’ve ever had, but not everyone agreed. One of our testers said it was chalky, and another said the powder didn’t dissolve well in the shaker cup or hand mixer.

Customers who purchased Transparent Labs Whey Protein Isolate on Amazon like the ingredients, taste, and results. However, some customers experienced stomach problems from the drink, despite claims that it’s easier to digest.

“Good flavor, ingredients list seems relatively clean, low carb, arrived quickly, mixes well in shaker cup. Enjoying the flavor and will repurchase once this is gone.”

Glen L., verified Amazon customer

Jason is an Amazon customer who likes the shake and the company’s customer service. “I like this protein. It tastes good and they reach out to you after you purchase to make sure you are 100% satisfied. What else could you ask for when buying something. This is unheard of now days,” he wrote.

TRC is a verified Amazon customer who thought the supplement was too pricey and didn’t like the flavor. “Not good at all when using water. It’s a little pricey, but probably provides the Protein needed,” they wrote.

Legion Athletics Whey+ is a high-protein supplement that’s low in calories, fat, and carbs, providing the balanced nutrition women need to build muscle. Plus, it comes in 16 flavors to satisfy a variety of tastes.

At 21–23 grams of protein, 2–6 grams of carbohydrates, 100–130 calories, and 0-3 grams of fat, Legion Athletics Whey+ is our pick for the best women’s protein powder for muscle gain.

Research shows that women who want to build muscle and lose fat when working out need to consume at least 20 grams of protein at regular intervals throughout the day, and up to 40 grams. ( 7 ) It’s not just about meeting your daily protein needs, but spacing out your protein so your muscles have a constant supply of amino acids. Legion’s 21–23 grams of protein per serving is within the recommended amount of protein (20-50 grams) for muscle protein synthesis.

Eating a high-protein diet that supplies enough calories is key for women who want to improve their body composition. If you don’t eat enough protein-rich calories during resistance training routines, your body may hold on to more fat and you could lose muscle. ( 7 ) Since Legion Athletics Whey+ is a lower calorie protein supplement, it’s crucial to ensure that you’re still getting enough calories throughout the day to meet your nutrition needs and goals.

We appreciate that Legion’s whey protein isolate powder is all natural without any artificial sweeteners, colors, or flavors, and has no added sugar. It’s also third-party tested for safety and purity. Additionally, because the supplement contains very little lactose, it’s generally easier for most people to digest.

Our product testers tried the Dutch chocolate and cinnamon cereal flavors—they preferred the chocolate over the cinnamon. But with 16 different flavor options, there’s likely a flavor that matches most taste preferences.

At $2 a serving, Legion Athletics Whey+ is averagely priced compared to other options on the market. And, Legion has a subscribe and save program that reduces the retail price by 10%, so you have the opportunity to pay $1.80 per serving.

Legion’s protein powder is made in a facility that may process common allergens like milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy. So if you have severe food allergies, you may want to consider a different protein powder.

Despite the fact that it contains no artificial ingredients, some reviewers need to keep in mind that it contains stevia, which some people find unpleasant.

Shoppers on Amazon give Legion Athletics Whey+ positive reviews. They like the quality, taste, and solubility.

“I was happy to give the Legion Whey+ a try, with its short list of ingredients and a lack of artificial sweeteners. I gotta say, if you’re looking for a clean, effective and great tasting whey, you should look no further and give this a try.”

Paul C., Amazon

Amazon shopper J. R. purchased the chocolate flavored whey protein powder and comments, “Superior ingredients make for quick assimilation; good flavor; easy to prepare with shaker bottle; otherwise gets a bit lumpy if it’s only stirred.”

However, some buyers find the protein powder too sweet and pricey.

Verified Amazon buyer Carlos was more critical of the protein powder and noted, “Super expensive and doesn’t taste that great. Also only has 22 grams of protein.”

Sports Research Whey Protein contains all the amino acids in the right amounts to stimulate muscle protein synthesis, including 25 grams of protein, 6.9 grams of branched-chain amino acids (BCAAs), and 1 gram of leucine.

Whey is the main source of protein in many of the supplements on our list. However, with the addition of L-leucine, Sports Research Whey Protein is one of the best whey protein powders for muscle building.

Whey protein is a popular choice for muscle gain because it’s rich in essential amino acids and the branched-chain amino acids (BCAA) that support the muscle-building process. L-leucine is one of the BCAAs, and the amino acid that kicks off and prolongs muscle protein synthesis. ( 1 ) The International Society of Sports Nutrition (ISSN) recommends getting 1–3 grams of L-leucine at every meal when building muscle to stimulate the protein making process. ( 1 )

One serving (1 scoop or 36-41 grams) of Sports Research Whey Protein has 25 grams of high-quality protein and an additional gram of L-leucine. It also contains 2-4 grams of carbs and 4 grams of fat for energy.

“Whey protein is about around 11% leucine, so given the 25 grams per scoop, you’d also get a tad more than 2.5 grams more, for a total of about 3.5 grams in each serving.” ( 15 )

Chris Mohr, Ph.D., RD, Fortune Recommends Advisor

The formula uses medium chain triglycerides (MCT) as a source of fat. It’s a popular additive in supplements like protein powders because it digests and absorbs quickly, purportedly to serve as a quick source of energy. However, not everyone tolerates MCT oil, and it may cause gas, bloating, and stomach upset. It may also not provide the energy-boosting benefits as claimed. ( 16 )

The whey protein supplement is an excellent source of vitamin D, meeting 100% of daily needs, and is rich in iron (chocolate flavor) and calcium.

Sports Research Whey Protein is third-party tested and Informed Sport certified, and is free of banned substances, which is particularly important for those who may be drug tested like collegiate or professional athletes.

Sports Research Whey Protein is one of the most affordable protein powders on our list at $1.03 per serving, priced about $0.80 less than average.

This protein powder uses non-calorie sweeteners sucralose and acesulfame potassium (Ace-K) to add flavor without carbs. Though generally recognized as safe, some people may experience side effects from the sweeteners, like stomach upset or headaches. ( 17 ) Limiting your intake of artificial ingredients like these sweeteners is recommended for overall health.

Sports Research Whey Protein is not suitable for vegan diets.

Shoppers on Amazon like the nutrition, taste, and value of Sports Research Whey Protein Powder. However, some customers report stomach issues after drinking the shake.

Cole is an Amazon customer who purchased the chocolate flavor whey protein powder. “Best value for protein powder i’ve found and great quality/taste!”

“I’ve tried so many protein powders and almost gave up. I was drinking the fair life ready made drinks, but they get expensive. I found this and gave it a try. It is the best tasting chocolate protein powder I’ve ever had. No aftertaste, it mixes well in a shaker cup, and it’s like drinking a milkshake (I do mix mine with milk for added protein).”

Helen S., Amazon

Zulema F. is a verified Amazon shopper who didn’t tolerate the protein shake. “I was very excited to try this product, I actually ordered the creamy vanilla and chocolate and they are both great tasting, but there is something in them that makes me sick, I get a really bad upset stomach, nausea and it does make me sleepy and tired.”

Nutricost Grass-Fed Whey Protein Isolate provides 30 grams of protein in a form that’s easily digested, absorbed, and utilized by your muscles. It’s easy to mix, available in four delicious flavors, and affordable, making it great for beginners.

Nutricost Grass-Fed Whey Protein Isolate contains almost pure protein. Whey protein isolate is processed to remove most of the fat and carbohydrates, leaving behind a high concentration of fast-absorbing protein that’s rich in muscle-building essential amino acids. ( 1 ) At a very affordable price, it’s our top choice for beginners looking for a simple fitness option without spending too much.

One serving of Nutricost Grass-Fed Whey Protein Isolate has 30 grams of protein, 1 gram of fat, 1-4 grams of carbohydrates, and 130-150 calories.

In order to build muscle, you need to eat approximately twice the recommended dietary allowance (RDA) for protein—46 grams per day for women and 56 grams per day for men—or about 92 to 112 grams of protein per day, along with proper strength training.

“The RDA is simply the minimum amount needed to prevent deficiency, whereas optimal intake is a bit higher. Body weight is used to estimate individual protein needs, and for those who are trying to build or maintain muscle the recommendations are about double the RDA, or 1.2-2.0 g/kg of body weight.”

Chris Mohr, Ph.D., RD, Fortune Recommends Advisor

However, protein powder alone won’t lead to muscle gain. You need to engage in strength-training exercises in order to stress and break down the muscle. Protein then helps to repair and rebuild those muscle fibers. ( 2 )

Your protein choices must also supply all essential amino acids, since they are not made in the body in adequate amounts. ( 1 ) Whey protein is a milk protein that’s rich in essential amino acids, particularly leucine, which is required for protein synthesis. ( 3 ) It’s also an excellent source of branched-chain amino acids (BCAAs), the group of essential amino acids that play the most significant role in the muscle-building process. ( 1 )

“There are nine essential amino acids, and out of those nine, three are called branched-chain amino acids. All are critical for protein synthesis, which could ultimately lead to the building and repair of lean mass,” says Mohr. “One of the branched-chain amino acids, leucine, is particularly critical, and out of the various protein sources it’s naturally highest in whey protein isolate compared to other protein powders.”

Whey protein isolate is the source of the 30 grams of protein in the Nutricost supplement. This is a form of whey protein that’s been processed to remove as much of the fat and carbs as possible, creating a powder with a higher concentration of protein—so you get all the protein with less fat and carbs, helping you gain muscle mass without extra calories. ( 3 )

You should consume 20 to 40 grams of protein at regular intervals to build muscle, ideally within an hour after working out. ( 1 ) Nutricost Grass-Fed Whey Protein Isolate provides an ideal amount of protein, with 30 grams in every serving.

At $1.49 per serving, the supplement is fairly affordable—it costs less than the standard market price. And we love that it’s third-party tested for quality and purity, and is also gluten-free.

This protein powder contains milk and the chocolate peanut butter flavor contains peanut flour, so it’s not a suitable choice for people with allergies to dairy or peanuts.

Another potential drawback of Nutricost Grass-Fed Whey Protein Isolate is the added sodium chloride, boosting sodium to 125-300 milligrams per serving—5-14% of the recommended daily value. But, for those who exercise regularly, who do not have hypertension, this added sodium shouldn’t be a concern. Some athletes may actually benefit from the added sodium for hydration if they work out for long periods of time in the heat and sweat heavily. ( 4 ) You may need higher amounts of sodium than the 2,300 milligrams recommended by the Dietary Guidelines, but it’s important to find the right balance so you get the benefits without the risks. ( 5 , 6 )

Though many people like the taste and creaminess of Nutricost Grass-Fed Whey Protein Isolate, it’s sweetened with stevia, a natural no-calorie sweetener that can have a bitter aftertaste to some.

Amazon customers are enthusiastic about Nutricost Grass-Fed Whey Protein Isolate. They like the quality of the protein powder, as well as the price, taste, and mixability.

“So, for the money and quality, this is the best deal out there, that I’m aware of. For the grass fed, stevia sweetened isolate, that I’m aware of, it’s the bomb.”

Carlos & Kandi, Amazon

LTS is a verified Amazon customer who purchased the chocolate peanut butter flavor and writes, “This product tastes just like a Reese’s peanut butter cup. It’s so tasty.”

However, not everyone likes the taste and some people reported gastrointestinal problems. An Amazon shopper who goes by Sunflwr31 purchased the vanilla flavor and isn’t a fan, writing, “The flavor is gross.”

Gainful Build Muscle Customized Protein Powder is a personalized protein powder that allows you to choose your base protein—whey or plant—to build muscle, providing 19 to 26 grams of protein per serving. They also offer flavor boosters, so you can drink a new flavor each day.

When you want to gain muscle and shed some weight, you need to strike the right balance of calories and protein. Gainful Build Muscle Customized Protein Powder may help you strike that balance by creating a personalized powder set to your goals, making it our pick for the best protein powder for both weight loss and muscle gain.

To get your customized protein supplement you take the Gainful quiz on the website, answering a set of questions about goals, fitness routine, and diet preferences. The website uses this information to create your personalized muscle-building, weight-loss protein powder.

Your protein base depends on your diet preferences and options include whey, plant, low lactose, or keto. It’s further customized based on health goals. In our case, build muscle and lose weight.

Nutrition profile for the protein powder varies, ranging from 19–26 grams of protein, 1–3 grams of carbohydrates, 0–6 grams of fat, and 110–140 calories. Again, Gainful works with you to design a protein powder that aligns with your goals and preferences.

A high-protein, energy-restricted diet, when combined with resistance training, promotes fat loss and limits loss of lean muscle. ( 14 )

With a subscription to Gainful, you get access to a registered dietitian who can provide more personalized guidance on macro needs for weight loss and muscle gain.

Another benefit of Gainful is that your customized protein powder includes single-serve flavor boosters. Our product testers liked this feature, giving them an opportunity to try new flavors and even mix flavors.

The customization is a great feature and a major win for Gainful, but it’s costly at $3.21 per serving, which is about $1 more than the average price for protein powders. Further, each bag of protein powder has 14 servings, so you need to purchase at least two bags a month for consistency. Another downside of Gainful Customized Protein Powder is that it’s not third-party tested.

Customers on Trustpilot have mixed reviews for Gainful Customized Protein Powder. Some liked the personalized approach and the quality of the ingredients, while others were disappointed with the customer service.

“It does not have a chalky taste, and mixes well with my almond milk. Combine Gainful with proper diet and exercise, I’ve lost 48lbs since I started Gainful.”

Lyndsey M., Trustpilot

A Trustpilot customer and verified buyer who goes by the name “Gainful Fan” liked the results from the protein powder. “I went from being a D-1 athlete (6+ hrs of physical activity a day) to starting veterinary school this year (15+ hours of studying a day, only really having 1.5 hrs to workout). This change made it a struggle to meet my strength goals AND have the mental energy to stay focused all day, UNTIL I started using this brand. My energy levels and recovery are the best they’ve ever been!”

Kristina P. was disappointed with the subscription program and customer service, writing, “I clearly remember looking to try it and selecting one time option. I just got charged for my second order (apparently I chose subscription), no way to reach them to stop the order (phone is constantly busy, chat is not active).”

Ka’Chava is a plant-based meal replacement protein powder with a good balance of macronutrients to support muscle building. The nutrient-rich shake is also an excellent source of vitamins, minerals, and antioxidants.

Ka’Chava is a complete nutrition shake higher in calories and carbs than the other protein powders on our list, making it our choice for the best vegan protein powder for muscle gain.

More and more people are eating plant-based diets to improve their nutrition and health, including athletes and bodybuilders. ( 10 ) Plant foods are nutrient-dense, but typically low in calories and filling because of their higher volume. Athletes and bodybuilders following a vegan diet may have a harder time getting enough calories and protein from whole foods.

A nutritionally complete, vegan protein shake like Ka’Chava fills in the gaps and helps meet nutrition needs and fitness goals. One serving (2 scoops or 60-62 grams) has 240 calories, 25 grams of protein, 21-25 grams of carbohydrates, and 7-8 grams of fat.

Though protein is king when it comes to muscle gain, you need to eat enough calories from carbohydrates for energy, especially for weight lifting. If you skimp on carbs, you may not have enough stamina to maintain exercise intensity, and your body may turn to muscle for energy. ( 11 )

The protein in Ka’Chava is made up of a plant-protein blend that includes yellow pea protein, whole grain brown rice protein, sacha inchi, amaranth, and quinoa. Varying the plants in a protein supplement creates a more balanced amino acid profile, ensuring you get enough of all the essential amino acids you need to build muscle. In general, plant proteins digest slower than whey protein isolate.

You may even get a boost in absorption when you combine the protein with other health-promoting additives like probiotics and digestive enzymes. ( 4 ) Ka’Chava contains 50 milligrams of prebiotics and probiotics, a proprietary blend consisting of inulin, Lactobacillus rhamnosus , and Lactobacillus acidophilus , plus 50 milligrams of a proprietary blend of digestive enzymes that includes amylase, protease, cellulase, lactase, and lipase. Nutritionally, Ka’Chava is a superstar, meeting more than 20% of the daily value for many essential nutrients often lacking in a vegan diet, like iron, calcium, and vitamin B12. ( 12 )

However, the ingredients in the vegan shake are proprietary blends, a type of secret recipe that tells us what’s in the powder but not the amounts. Not having all the information about ingredients in a supplement makes it harder to evaluate potency and safety. ( 13 ) Ka’Chava is third-party tested for quality and potency, though.

At $4.66 per serving, Ka’Chava costs more than the standard price of protein powders. But, it’s more nutritionally dense than other protein powders and may replace a whole food meal or snack, saving time and money.

Our product tester reviews were mixed. Some of our testers liked the taste, unique flavor options, and ease of mixing. However, one of our product testers said she’d have a hard time drinking the shake every day.

Amazon customer reviews for Ka’Chava are mixed. But most people like the quality and flavor of the plant-based protein powder. However, some customers said the supplement was too expensive and didn’t live up to the hype.

Verified Amazon buyer who goes by TulipMadness really enjoyed the Ka’Chava shake. “On first sip it was very forward tasting vanilla. Like drinking vanilla cake batter. Not artificial tasting, not overly sweet. Just good….I’m sitting here afterwards feeling completely satisfied.”

“Since taking shakes my energy level has greatly improved. I put a banana in my chocolate shake and I am satiated for quite a long time. I also take this with 1000 mg of a Berberine supplement. My reason for writing is that I am blown away as to how I feel waking up in the morning.”

James S., Amazon

Thomas W. is a verified buyer who bought the coconut acai flavor and writes, “It is filling and occasionally I might add a little blue agave nectar. The only con I have is the pricing of the product. It really is a little pricey.”

Nutricost Organic Whey Protein Powder is a clean protein powder with a short ingredient list consisting of organic whey protein concentrate. The supplement provides 20 grams of high-quality protein with very little fat or carbs and only 100-150 calories in every serving.

Nutricost Organic Whey Protein Powder contains USDA-certified 100% organic whey concentrate and is our pick for the best organic protein powder for muscle gain. The one scoop serving size (25-36 grams) has 20 grams of protein, less than 1-10 grams of carbohydrates, 2-3 grams of fat, and 100-150 calories.

In addition to organic certifications, we like Nutricost’s protein powder because of its short ingredient list, which includes organic whey protein concentrate that consists of organic whey protein with organic sunflower lecithin, an emulsifier to help with mixability. ( 18 )

The nutrition profile of Nutricost Organic Whey Protein Powder makes it a good choice for anyone in need of more protein to maintain body weight or build muscle.

The organic whey protein powder is third-party tested for quality and potency and made in a good manufacturing practice (GMP) compliant facility, one of the Food and Drug Administration’s safety protocols for supplements. ( 19 )

Nutricost Organic Whey Protein Powder is gluten-free and vegetarian-friendly, but it isn’t vegan or dairy-free. With 1-10 grams of carbohydrates per serving, this whey protein has very little lactose, making it easier to digest and less likely to cause unwanted side effects like gas and bloating.

At $1.32 per serving, Nutricost Organic Whey Protein Powder is a good value, priced a lot lower than the standard market price. It’s a clean, high-quality protein powder that provides the nutrition you need to gain muscle, without added ingredients.

Directions suggest mixing the powder with water, but any liquid works. You can use milk or a plant milk as your liquid and create your own flavor with fruit, sweet spices like cinnamon, or a nut butter. Or, mix the chocolate-flavored powder with milk to create a high-protein chocolate milk for post-workout recovery.

One of the drawbacks of the protein powder is that you only have three options for flavor: chocolate, vanilla, and unflavored.

Despite its many positive qualities, the protein powder isn’t a good fit if you don’t like the taste or texture, which is the case for some of the critical customer reviews. Difficulty mixing is another common complaint.

Reviews for Nutricost Organic Whey Protein powder are mixed from customers on Amazon. Some like the simplicity and quality of the protein powder, while others have a hard time mixing the powder.

Mohammed T. is a verified Amazon customer who writes, “Great tasting organic whey protein. When blending in a vitamix to make a smoothie, the organic whey will stick to the side of the blender and it needs to be scraped back into the mixture…The powder blends well with liquids and there’s no clumps when using a blender. Tastes great and lots of protein.”

“Good stuff! Straight forward, high quality organic whey protein powder. Good consistency, blends easily. A solid value, too—cheaper than most organic whey powders on the market.”

Rick T., Amazon

Another verified Amazon Mayra writes, “Does not dissolve in cold water at all as stated on the container.”

Finding the right supplement that meets health goals and delivers on promised claims requires time and research. On top of that, you need to consider product safety and price.

Dedicated to helping you find the best protein powder for muscle gain, we do the leg work for you. Our team tested, evaluated, and fact-checked dozens of protein powders on the market, taking many key factors into consideration, including effectiveness, quality, safety, and price, looking for supplements that rank high in several key areas to create our list of recommendations. Learn more about our whey protein powder scoring methodology and plant-based protein powder methodology here.

We used the following criteria to score each protein powder:

The protein source is important because it affects the product’s digestibility, nutrient profile, and environmental impact. We consider the origin of the protein to ensure it meets vegan standards and provides a high-quality, sustainable option.

Here’s what we look for:

Whether the protein is complete is crucial for determining if it provides all nine essential amino acids needed for muscle repair and overall health. We consider this to ensure that the product can serve as a reliable, sole protein source without requiring additional supplementation.

The balance of macronutrients per serving is important for managing energy levels, weight, and overall nutrition. We consider these calories to evaluate if the product supports specific dietary goals, such as high-protein or low-carb diets.

Our factors in this rating include:

The amount of protein per serving is a key factor in determining the product’s effectiveness in meeting daily protein needs.

Our factors in this rating include:

Understanding the cost efficiency is important for those who want to manage their budget while meeting their nutritional needs. We consider the price per gram of protein to compare the value of different products.

These are the ranges we consider:

Sweeteners play a significant role in the taste, caloric content, and health impact of the product. We consider the type and amount of sweeteners used to evaluate their impact on flavor, their suitability for low-sugar diets, and any potential health implications.

Here are the common ones we evaluate:

The amount of protein you need a day to build muscle depends on your physique, workout routine, and ultimate goals. The ISSN says you need to eat enough protein to create a positive nitrogen balance. ( 1 ) This means you have an adequate supply of essential amino acids to meet general needs and then a little more to build muscle.

Body weight is used to estimate individual protein needs, and for those who are trying to build or maintain muscle the recommendation is about double the RDA, or 1.2-2.0 g/kg of body weight. ( 1 )

If you need help figuring out your daily protein needs, schedule a consultation with a registered dietitian for personalized guidance.

While protein powder is generally safe and beneficial for muscle gain when consumed in appropriate amounts, some individuals may experience side effects. Common issues include digestive discomfort, such as bloating, gas, or upset stomach, which is often linked to lactose intolerance in those using whey protein. ( 34 ) It’s important to choose a high-quality protein powder and consume it as part of a balanced diet to minimize side effects and support muscle growth effectively, and consult with your doctor before starting any new supplementation.

When testing the best protein powders for muscle gains, there were many standout options that didn’t make the cut. Here’s why:

Protein powder can help you build muscle when combined with a strength-training routine and a well-balanced diet. The protein powder supplies the amino acids your muscles need to repair and build muscles following a workout. Taking protein powder without working out won’t lead to muscle gain. However, it will lead to retaining existing muscle mass, so keeping protein intake higher even when not in a big strength-building phase is still very important.

The best protein powder for muscle gain is one that provides an adequate supply of essential amino acids and 20 to 40 grams of protein per serving. Protein powders that digest quickly, like whey protein, and contain at least 2-3 grams of L-leucine, the amino acid that initiates muscle protein synthesis, are the most effective at building protein. A plant-based protein that includes pea protein and brown rice protein, however, has a similar amino acid profile as whey protein and can work well at supporting muscle gains.

Research suggests that consuming most of your daily protein needs around your workout (before and after) can stimulate protein synthesis, helping you gain muscle faster. ( 35 ) However, other studies emphasize that what truly matters for muscle growth is hitting your daily protein goal, regardless of timing. ( 36 ) As long as you’re meeting your protein needs, following a solid strength training program, and focusing on recovery, you’ll make progress in building muscle.

Both creatine and protein powder support muscle growth, but they work differently. A quality protein powder, especially those with all essential amino acids like L-leucine, helps meet your protein needs by supporting muscle synthesis. ( 3 ) The best creatine supplements , on the other hand, boosts the creatine levels in your muscle cells, which can improve strength and speed up recovery. ( 37 ) In the short term, creatine may cause water retention, giving your muscles a fuller appearance. Ultimately, creatine’s ability to enhance recovery and strength can lead to faster muscle gains when combined with proper training.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

Victoria Burgess, Ph.D., CSCS, CISSN

Victoria Burgess earned her Ph.D. in Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She is an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago & Parker University, where she teaches undergraduate, graduate, and doctoral level courses.

Chris Mohr, Ph.D., RD

Dr. Christopher Mohr is an internationally recognized subject matter expert, speaker, and performance coach. He works closely with some of the largest corporations in the world including Deloitte, Delta Airlines, Johnson & Johnson, and more to help busy executives develop the energy to thrive personally and professionally. Chris was a member of the Men’s Health Magazine advisory board for 10 years, co-authored a NY Times Bestseller with LL Cool J, called LL Cool J’s Platinum Workout, and worked as the sports nutritionist for the Cincinnati Bengals and select WWE wrestlers.

Joana Neziri, M.S., NASM CPT

Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.

Jessica Coulon

Jessica Coulon is a contributing editor and writer for Fortune Recommends™ who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.

Kelly Uhler

Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.

Registered Dietitian and Health Writer

Jill’s life has centered around nutrition and fitness for more than two decades. After earning her bachelor of science in nutrition at New York University in Manhattan, Jill went on to complete her internship at the University of Medicine and Dentistry of New Jersey in Newark.

She spent the early part of her career working as a clinical dietitian with a focus on pediatric nutrition. She then transitioned into management. Jill began her career as a freelance writer in 2007 while working as a clinical nutrition manager in Florida. She became a full-time writer in 2010 after the birth of her first child.

Jill has written for numerous publications, including Verywellfit, Diabetes Self-Management, Huffington Post, Livestrong.com, and SFGate.