A Certified Sports Nutrition Coach's Top 10 Protein Powders for Gaining Muscle

After testing over 50 protein powders, we selected 10 that truly stood out for their muscle-building efficacy, making us feel like we were indulging even while dieting. Here’s what we thought.

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Protein powder is one of the most popular dietary supplements because of its reputation as an effective supplement for muscle growth. As long as you get enough protein each day, you won't need protein powder to build muscle, but for some—especially athletes and bodybuilders—this may not be possible with food alone. That’s why protein powders were created: to provide a convenient, delicious way to add extra protein to your diet. But how do you choose which one?

We did the work. Having tested 50+ protein powders with colleagues and narrowed them down to the top 10, I created this comprehensive, expert-backed guide to the best protein powders for muscle gain available today.

As a NASM-certified nutrition coach and personal trainer, I’ll review every protein powder on this list alongside my colleagues in order to give you first-hand insights into quality, taste, texture, mixability and, of course, how you can expect these protein supplements to help you build muscle. We’ll also consult nutrition experts like exercise physiologist Chris Mohr and dietitian Emily Tills, putting these protein formulas to the test using our unique whey and plant protein scoring systems (more details in the methodology section later on).

About Our Scoring System

Products that we've tested for this article receive an overall score between 1 and 5, based on several categories weighted for importance. In evaluating protein powders for muscle gain, scoring criteria include protein source, protein per serving, taste, use of sweeteners and whether the product has quality indicators such as third-party testing. You can learn more in the methodology section below the product reviews.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Protein Powder for Muscle Gain in 2024:

• Best Overall Protein Powder for Muscle Gain: XWerks Grow
• Best Protein Powder for Weight Loss and Muscle Gain: Transparent Labs 100% Grass-Fed Whey Protein Isolate
• Best Tasting Protein Powder for Muscle Gain: Legion Athletics Whey+
• Best Budget-Friendly Protein Powder for Muscle Gain: Jacked Factory Authentic Whey
• Best Organic Protein Powder for Muscle Gain: KOS Organic Plant Protein
• Best Vegan Protein Powder for Muscle Gain: Kaged Plantein
• Best Protein for Muscle Gain & Recovery: Optimum Nutrition Gold Standard Whey
• Best Meal Replacement Protein Powder for Muscle Gain: Transparent Labs Mass Gainer
• Best Customizable Protein Powder for Muscle Gain: Gainful
• Best Plant-Based Protein Powder for Muscle Gain: Ka'Chava

Best Overall Protein Powder for Muscle Gain: XWerks Grow

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Overall Score: 4.5/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 110 calories, 25 grams protein, 1 gram carbs, 0 grams fat
• Protein source: Whey protein isolate (100 percent grass-fed)
• Sweeteners: Natural flavoring and stevia
• Flavors: Chocolate, Vanilla, Peanut Butter, Strawberry
• Subscription: Subscribe and save 5%
• Price per serving: $1.97 (one time), $1.87 (subscription)

Why I picked it:

Coming in as our top pick, XWerks Grow features 25 grams of pure whey protein isolate.

It's not just about what's in it; consumers are loving the taste of this protein powder, saying it's like a chocolatey treat that's good for your muscles. Our tester, Cory Kessler, described the flavor as tasting like a "delicious chocolate drink… kind of like a protein Yoo-hoo."

I’ve also had the chance to try both the Chocolate and Vanilla flavors from Xwerks. They taste just as described and truly are two of the most 'authentic-tasting' protein powder supplements on the market. XWerks Grow’s mixability and solubility are also standout features, and I had no problems with either. The ease of mixing produces a smooth, enjoyable drink without residue or clumps. “This one truly reminded me of chocolate milk,” says Chloe Sisson. She also noted that the flavoring didn’t taste artificial like many other protein powders she's tried.

One of Grow's best assets is that it appeals to a wide range of people. XWerks uses ultra-filtered whey to remove excess carbohydrates and fats, creating a high-quality, low-calorie protein isolate, also ideal for lactose-intolerant individuals unable to consume conventional whey concentrates. With most of its calories coming from protein, it may also be the best choice for individuals interested in gaining lean muscle, losing weight, or following a low-carb or ketogenic diet.

To ensure their dairy products are of the highest quality, the country has strict rules and regulations. Dairy cows in New Zealand are raised naturally, fed grass pastures and not exposed to conventional antibiotics, pesticides, hormones or genetically modified ingredients.

Related Post: The Best Keto Protein Powders

What we love:

• Our testers loved the flavor and said it mixed easily
• 100 percent whey protein isolate from grass-fed, pasture-raised cows
• No artificial sweeteners or colors
• Instant mixing with no clumping

What to consider:

• XWerks is almost $2.00 per serving, while other whey protein isolates cost under $1.50 

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Best Protein Powder for Weight Loss and Muscle Gain: Transparent Labs 100% Grass-Fed Whey Protein Isolate

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Overall Score: 4.73/5

Key features and specs:

• Protein per serving: 28 grams
• Nutrition facts: 120 calories, 28 grams protein, 1 gram carbs, 0 grams fat
• Protein source: Whey protein isolate (100 percent grass-fed)
• Sweeteners: Natural flavoring and stevia
• Flavors: Milk Chocolate, French Vanilla, Chocolate Peanut Butter, Cinnamon French Toast, Mocha, Strawberry, Vanilla Peanut Butter, Oatmeal Chocolate Chip Cookie
• Subscription: Subscribe and save $6 + free shipping
• Price per serving: $2.00 (one time), $1.80 (subscription)

Why I picked it:

Transparent Labs 100% Grass-Fed Whey Protein Isolate is formulated with a whopping 28 grams of protein and filtered to take out the excess fat, sugar and carbs, making it ideal for cutting or bulking.

The Chocolate Peanut Butter is by far my favorite flavor from Transparent Labs. It mixed great in both a shaker bottle and a blender, and I would vote for this product as one of the best tasting protein powders I've ever had. A few of the other flavor options I enjoyed include the Mint Chocolate Chip, Cinnamon French Toast and, surprisingly, the Blueberry Pancakes, which are all quite unique and pretty authentic. Tester Anthony O’Reilly raved about the Peppermint Hot Chocolate flavor. “It's exactly that—all you need is some whipped cream and marshmallows to complete the scene. Not quite as ‘pepperminty’ as I wanted, but it’s still there for sure.nonetheless." We wish this flavor would be available all year round!

While our testers pretty much unanimously liked the taste of Transparent Labs whey, we couldn’t all agree about its consistency. “It’s quite gritty and the artificial sweetener taste comes through,” says Neziri. Personally, I found it quite smooth after trying so many protein powders, and O’Reilly agreed by saying, “This mixed so smoothly. Not quite as frothy as an actual hot chocolate but still rich, and sits on your tongue for a bit.”

Transparent Labs also uses third-party testing to ensure its products exceed expectations and provide consumer transparency. In fact, this product earned a remarkable 98 out of 100 score from Labdoor, a third-party testing agency that analyzes products for label accuracy and heavy-metal content.

For more information on this popular protein powder, check out our Transparent Labs Whey Protein review. 

What we love:

• Our testers said the flavors were very authentic, even the seasonal ones
• High protein content at 28 grams per serving
• Eight flavors
• Third-party tested for quality checks, consumer safety and transparency
• Whey sourced from the U.S.

What to consider:

• Uses dairy, consumers who want a plant-based formula should check out Transparent Labs Vegan Protein

Related Post: The Best Protein Powders to Keep You Fueled During Your Weight Loss Journey

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Best Tasting Protein Powder for Muscle Gain: Legion Athletics Whey+

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Overall Score: 4.4/5

Key features and specs:

• Protein per serving: 22 grams
• Nutrition facts: 110 calories, 23 grams protein, 4 grams carbs, 1 gram fat
• Protein source: Whey protein isolate (95 percent grass-fed)
• Sweeteners: Natural flavor, Stevia leaf extract, monk fruit extract
• Flavors: Dutch Chocolate, French Vanilla, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Fruity Cereal, Honey Cereal, Cinnamon Cereal, Cookies & Cream, Mint Chocolate, Apple Pie, Banana Bread, Mocha Cappuccino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
• Subscription: Subscribe and save 10%
• Price per serving: $2.00 (one time), $1.80 (subscription)

Why I picked it:

Legion's Whey+ beats all others when it comes to taste because they've got a crazy lineup of 17 flavors. This protein powder includes classics like Dutch Chocolate, Chocolate Peanut Butter and French Vanilla, and also several delicious flavors you’d have trouble finding anywhere else, such as Banana Bread, Apple Pie, Pumpkin Pie and even Birthday Cake, which tester Joana Neziri says felt like “having a birthday party, and this was my treat—it was so awesome to find such a tasty protein.”

While I was originally skeptical about some of the more obscure flavors, I decided to go out on a limb and test out both the Apple Pie and Banana Bread flavors. To say that I was pleasantly surprised would be an understatement. These flavors were true to taste, mixed extremely well and tasted very natural. The Apple Pie flavor specifically worked perfectly in my morning oatmeal. My go-to breakfast recipe is now half-cup of old fashioned oats, one scoop of Legion Whey+ Apple Pie, one-fourth cup of walnuts, half-cup of a diced apple, cinnamon and almond milk. Not all of our testers enjoyed Legion Whey+. Tester Taylor Rokej, tried the French Vanilla flavor and noted, “This tastes like the idea of vanilla—like somebody who had never had vanilla before had it described to them. Not as authentic as I hoped.”

Legion Whey+ is made with whey from grass-fed, hormone-free cows from small dairy farms in Ireland. It doesn’t contain any artificial sweeteners, food dyes, gluten or preservatives. It’s also ultra-filtered to reduce the carbohydrates and fats in the final formula. This allows Legion to offer 22 grams of protein per 32-gram scoop serving and just three grams of carbs and zero grams of fat. As a lower-calorie, high-protein shake, it's ideal for muscle building.

What we love:

• Our testers said this was one of the best proteins for making fun recipes
• Whey protein isolate that’s filtered to remove extra fats, carbs and sugars
• Hormone-free and contains no artificial sweeteners, colors or flavors
• Low-calorie, high-protein formula

What to consider:

• Comes with a premium price point
• Not suitable for vegans

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Best Budget-Friendly Protein Powder for Muscle Gain: Jacked Factory Authentic Whey

Overall Score: 4.1/5

Key features and specs:

• Protein per serving: 24 grams
• Nutrition facts: 130 calories, 24 grams protein, 3 grams carbs, 2 grams fat
• Protein source: Whey protein concentrate & isolate
• Sweeteners: Sucralose, Stevia leaf extract
• Flavors: Double Chocolate, Salted Chocolate Caramel
• Subscription: N/A
• Price per serving: $1.33 (one time) $1.13 (subscription)

Why I picked it:

Protein powders can get incredibly expensive. It makes sense to pay more for premium ingredients because you want to ensure you're putting the best ingredients into your body, but Jacked Factory is priced relatively low for its quality whey protein formula. It costs $1.33 per serving and under $1.15 per serving for subscribers, whereas most whey protein supplements cost at least $1.50 per serving.

The Fruity Cereal Splash flavor was well-liked by our testers, for the most part. "Tasted like Froot Loops but with a slight medicinal aftertaste. It wasn't anything that turned me off from the product, but noteworthy,” says O’Reilly. Neziri said this one was a bit too sweet for her taste (but as a huge sweet tooth myself, I enjoyed this part), and she noticed some separation when she set it on the counter and came back to it a few minutes later. It mixed well with her almond milk, and she even topped greek yogurt with it for her afternoon snack, appreciating its versatility.

Authentic Whey is made of a blend of both whey concentrate and isolate, so you still get some of the creaminess from the extra fats and carbs as opposed to pure milk isolate, making it a smoother drink. One scoop gives you 24 grams of protein, two grams of fat, one gram of carbs and just 120 calories for a little over $1 per serving.

With its straightforward approach, you're getting good protein from Jacked Factory, without the extra fillers or cost. Perfect for keeping both your muscles and wallet pretty happy.

What we love:

• Costs $1.33 per serving without the discount
• Sweetened with a natural sweetener, stevia
• 15% discount plus free shipping when you subscribe

What to consider:

• Stevia is sweeter than sugar, which some people may not like

Best Organic Protein Powder for Muscle Gain: KOS Organic Plant Protein

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Overall Score: 3.9/5

Key features and specs:

• Protein per serving: 20 grams
• Nutrition facts: 160 calories, 20 grams protein, 9 grams carbs, 6 grams fat
• Protein source: Organic pea protein, organic flax seeds, organic quinoa, organic pumpkin seeds and organic chia seeds
• Sweeteners: Monk fruit extract
• Flavors: Chocolate, Vanilla, Chocolate Chip Mint, Chocolate Peanut Butter, Blueberry Muffin, Salted Caramel Coffee, Unflavored
• Subscription: Subscribe and save 20%
• Price per serving: $1.78 (one time), $1.52 (subscription)

Why I picked it:

KOS Plant Protein is made of entirely organic ingredients, mixing up peas, flax, chia, pumpkin and quinoa for a plant-packed protein source. KOS also includes digestive enzymes, a blend of organic fruits and veggies and even some added vitamins and minerals.

The protein comes in a wide variety of flavors, and most of our testers thought the Chocolate and Vanilla flavors (which are its most popular offerings) were surprisingly tasty when compared with other dairy-free, plant-based protein shakes.

While I agree that the product is up to par in the taste department—I enjoyed the Salted Caramel Coffee flavor—I did note that the two-scoop serving size makes this shake very thick. From my experience, I would highly advise using a blender to mix this protein powder, as well as adding extra liquid, to help maintain a smooth and rich consistency. I also tried the Chocolate and Blueberry Muffin flavors, and really enjoyed them. They were less pea protein-forward than other vegan protein powders I've tried (which is a good thing).

Another one of our expert testers, Taylor Rojek, who tried the Chocolate flavor says, "Even with water, the taste is decent. It's not great, but it's not terrible, and honestly, what more can you ask for when you're drinking vegan protein powder?"

If you’re looking for a well-rounded gluten free and organic protein powder, KOS is worth a shot.

For more information, check out our KOS Organic Protein Powder review.

What we love:

• USDA Certified Organic ingredients
• Most of our testers thought its classic Chocolate and Vanilla flavors tasted best
• Completely vegan protein powder that is dairy- and lactose-free
• Contains organic fruit and veggie blend, digestive enzyme blend and vitamin/mineral blend
• Wide array of flavor options available

What to consider:

• Not suitable for customers with tree nut allergies, since it contains coconut
• Higher in calories than other protein powder supplements (like many plant-based protein powders)

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Best Vegan Protein Powder for Muscle Gain: Kaged Plantein

Overall Score: 4/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 150 calories, 25 grams protein, 2 grams carbs, 4 grams fat
• Protein source: Pea protein isolate
• Sweeteners: Steviol, sucralose
• Flavors: Cinnamon Roll, Banana Bread
• Subscription: Subscribe and save 10%
• Price per serving: $1.99 (one time), $1.80 (subscription)

Why I Picked It:

We chose Kaged Plantein as the best vegan protein for muscle gain because it packs 25 grams of plant-based protein in just one scoop. Most other vegan powders hover around 18 to 22 grams, so Kaged really knocks it out of the park.

Plus, the protein is sourced from pea protein isolate, which may be easier on your stomach than high-fat animal products, and is said to have a creamier texture, making it ideal for protein shakes. Unlike other plant-based options, pea protein contains all the essential amino acids, making it a complete protein source.

On this one, most of the team agreed. Frieda Johnson tried the Cinnamon Roll flavor, who says, “I was so impressed; it's definitely one of the better-tasting vegan protein powders I've tried.” She’s excited to try it in some baked goods, since she thinks the cinnamon roll flavor would be really good in something like protein cookies. Neziri really liked the fact that the flavors aren't your typical chocolate or vanilla. “I’m used to buying vegan protein powder from my local grocery store but they all taste super grainy and earthy,” she adds. “It’s definitely the best tasting plant protein powder I’ve tried.”

Neziri, on the other hand, said, “I could taste the sucralose in this product, but I think I’m just overly sensitive to it. I think most people with plant-based lifestyles would appreciate that this is quite sweet compared to other vegan proteins.” After mixing it with just water, she says it blended well.

What we love:

• Good balance of macros for dieters, with a minimal amount of carbs and fat
• Third-party by Informed Sport
• Neziri said this was the best vegan protein she’s ever had

What to consider:

• Contains the artificial sweetener sucralose, which some people don’t like the taste of
• Only 15 servings per container 

Best Protein for Muscle Gain and Recovery: Optimum Nutrition Gold Standard Whey

Pillar4 Media

Overall Score: 4.1/5

Key features and specs:

• Protein per serving: 24 grams
• Nutrition facts: Depends on the flavor, but Double Rich Chocolate is 130 calories, 24 grams protein, 3 grams carbs, 2 grams fat
• Protein source: Whey protein concentrate & isolate
• Sweeteners: Sucralose
• Flavors: Double Rich Chocolate, Chocolate Mint, Vanilla Ice Cream, White Chocolate, Strawberries & Cream, Mocha Cappuccino, Rocky Road, Extreme Milk Chocolate, Coffee, Cookies & Cream, Strawberry Banana, Banana Cream, Chocolate Hazelnut, Cinnamon Roll, Fruity Cereal, Chocolate Malt, Chocolate Mint
• Subscription: N/A
• Price per serving: $1.54 (one time) 

Why I picked it:

For most of our testers, Optimum Nutrition Gold Standard has been a go-to protein powder for years. “I love ON, and the Double Rich Chocolate flavor is the only flavor I don't get tired of in protein powders across the board,” says tester Amanda Dvorak. “It's chocolatey but not too rich, and mixed with milk, it tastes just like chocolate milk made with Hershey's syrup.”

Testers Kate Meier and Jacob Penner tried Chocolate Peanut Butter, but couldn’t seem to agree. Meier says you should just do real peanut butter because this is too powdery, while Penner thought it was like a Christmas morning treat. So, in other words, if you're into a strong peanut butter flavor, this could be your cup of tea. All Testers said the protein powder was very fine, and they had no problems mixing or drinking it just with water.

If you’ve spent any time online, you’ve probably seen a lot of conflicting information about protein intake, especially when you’re targeting muscle gain and recovery after your workout. Here’s the deal: consuming between 15 and 30 grams of protein in one sitting is the range for most people to see the benefits, though athletes or extremely active people might benefit from higher rates of consumption.

Optimum Nutrition Gold Standard sits on the upper side of that range at 24 grams, which means it's a great formula for being a good bulking protein powder supplement for those looking to build muscle or boost muscle recovery. The formula also shouldn’t sabotage your diet, with only 120 calories, three grams of carbs, 1 gram of sugar and one gram of fat. It also has newer flavor options like Fruity Cereal and Cinnamon Roll for people with a sweet tooth.

What we love:

• Excellent flavor options
• Our testers said they experienced no clumps or trouble mixing this protein
• Balanced macros that are good for dieters
• Banned Substance free 

What to consider:

• Some testers thought the flavor was too sweet

Best Meal Replacement Protein Powder for Muscle Gain: Transparent Labs Mass Gainer

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Overall Score: 4.6/5

Key features and specs:

• Protein per serving: 53 grams
• Nutrition facts: 750 calories, 53 grams protein, 114 grams carbs, 17 grams sugar, 14 grams fat
• Protein source: Whey protein concentrate
• Sweeteners: Natural flavoring and Stevia
• Flavors: Chocolate Glaze Donut, Sweet Vanilla
• Subscription: Subscribe and save $8, plus free shipping
• Price per serving: $5.30 (one time), $4.70 (subscription)

Why I picked it:

Transparent Labs Mass Gainer distinguishes itself as a robust meal replacement shake by delivering an impressive 750 calories in a single serving, far beyond what standard protein supplements offer. Basically, it's a super-charged protein powder designed to help you bulk up. Because of the high calorie and protein content, it keeps me full for someone like me who has trouble gaining weight and can't seem to consume enough calories from food alone.

What did our testers think? Results were pretty unanimous. The product comes in only two flavors, Sweet Vanilla and Chocolate Glazed Donut. Rojek and tester Emma Whitman thought the vanilla was sweet, but not too sweet and that it made them feel even better considering there was no added sugar.

On the other hand, Bridges and Harris disagreed, saying that they both expected better for the calories and Bridges even added that the “aftertaste wipes out the pleasant first impression.” Kessler and Smith, however, tried the Chocolate Glazed Donut flavor and can indeed confirm: "Tasted like a donut!" They also give the product high marks for solubility, as it dissolved well and had a nice consistency.

The mass gainer is also ideal for athletes and bodybuilders who train multiple times a day and need an easy way to take in additional calories and nutrients quickly. For example, as a former collegiate swimmer, swimming between four and five hours per day, I was burning a significant amount of calories in the pool. Throughout my swimming career, I routinely used a mass gainer supplement to up my daily calorie intake. These supplements were especially effective when I had to attend class directly after my workout and therefore didn’t have enough time to eat at the dining hall. In these situations, utilize a mass gainer, similar to Transparent Labs Mass Gainer, to tide me over until my next meal.

What we love:

• No artificial sweeteners, flavors or colors
• Most of our testers loved the Chocolate Glazed Donut, praising its mixability
• 100 percent grass-fed whey concentrate
• Ideal for gym-goers, athletes and bodybuilders attempting to bulk up and build muscle

What to consider:

• Not suitable for individuals looking for a low-calorie shake option
• Only two flavor options currently available

Best Customizable Protein Powder for Muscle Gain: Gainful

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Overall Score: 4.2/5

Key features and specs:

• Protein per serving: 19–27 grams (varies based on your personalized formula)
• Nutrition facts: Depends on your specific formula, and ranges from 120-150 calories, 1.5 grams fat, 1 gram carbs
• Protein source: Depends on your formula, and may include whey protein isolate, whey protein concentrate, micellar casein, organic pea protein or organic brown rice protein
• Sweeteners: Monk fruit or Stevia leaf extract
• Flavors: Strawberry Cream, Madagascar Vanilla, Rich Chocolate, Caffè Mocha, Cookies and Cream, Chocolate Peanut Butter, Matcha Green Tea, Cinnamon Toast, Sea Salt Caramel
• Subscription: Automatic, applies every month
• Price per serving: $3.21

Why I picked it:

Gainful is one of the only subscription-based services that formulates supplements personalized to your diet preferences and goals. When I tried it, I filled out a quiz on the Gainful website, and my answers gave their staff of registered dietitians insight into my current dietary habits, restrictions and fitness goals. Then, they formulated a protein powder to fit my specific dietary needs. My formula has whey protein isolate, whey protein concentrate, organic tapioca, maltodextrin, organic tapioca dextrose, organic oat powder and sunflower lecithin.

What’s also unique about this protein is that it comes unflavored, and you use various flavor packets to enhance your shake. Gainful offers nine different flavor packets, and I’ve tried the Chocolate, Mocha, Chocolate Peanut Butter and Sea Salt Caramel. I thought they were all delicious and added a substantial amount of flavor, but the Sea Salt Caramel and Chocolate Peanut Butter were my personal favorites. This variety is great for individuals who get tired of drinking the same flavored protein shake over and over again.

Rojek received the mocha protein and thought that it didn’t taste like coffee or mocha. “Really low on flavor,” she adds, “but at least it's not too sweet.” Harris agreed and said if she didn’t already know the flavor of this one, she would have guessed it was chocolate or vanilla. On the other hand, Witman and Neziri thought that the flavor itself was subtle and not too sweet.

All team members said this protein mixed well and left no residue, which is a huge win.

Check out our Gainful Protein Powder review for more information.

What we love:

• Fully customizable protein options to align with your dietary preferences
• Multiple flavor-enhancing packets available for you to try
• Subscription to Gainful grants access to services from a registered dietician

What to consider:

• Subscription-based service only
• High cost per serving of protein

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Best Plant-Based Protein Powder for Muscle Gain: Ka'Chava

Overall Score: 4.6/5

Key features and specs:

• Protein per serving: 25 grams
• Nutrition facts: 240 calories, 25 grams protein, 24 grams carbs, 0 grams fat
• Protein source: Plant-based protein blend pea protein, organic whole grain brown rice protein, organic sacha inchi, organic amaranth, organic quinoa
• Flavors: Vanilla, Chocolate, Coconut Acai, Chai, Matcha
• Subscription: Subscribe and save $10 per bag
• Price per serving: $4.66 (one-time purchase), $4.00 (subscriber)

Why I picked it:

If you follow a vegan or vegetarian lifestyle, it may be hard to get an adequate amount of protein in your diet. And if you’re trying to gain muscle, protein is important. We chose Ka’Chava as our pick for the best plant-based protein powder for muscle growth because each serving contains 25 grams of protein with five different protein sources that render it a complete protein.

Neziri thinks this protein powder is quite gritty and not impressive, but Ettinger disagreed. “I’d give it a 4/5 on flavor, definitely one of the better shakes I’ve tried,” she notes. “I think something people need to keep in mind with protein powders, particularly plant-based ones, is that they are not going to taste exactly like a chocolate milkshake, that’s really just not possible.”

In my opinion, Ka'Chava is made with nutritious ingredients, and I would feel good about drinking it.

That protein comes from a blend that includes yellow pea protein, organic whole-grain brown rice protein and organic quinoa, which contains antioxidant properties that combat free radical damage. Brown rice protein may also increase lean body mass, skeletal muscle hypertrophy and power and strength comparable to whey protein. The blend is also made with organic sacha inchi, a protein-rich plant found in the Amazon and organic amaranth, which experts say is also high in protein.

The nutritionist in me loves that Ka’Chava contains several essential vitamins and minerals, such as vitamin A, vitamin C, vitamin D, B complex vitamins, vitamin E and magnesium.

What we love:

• Vegan, dairy-free, gluten-free, soy-free
• Does not include preservatives, artificial colors, flavors or sweeteners
• Certified USDA Organic, NSF Sport Certified, cGMP Certified and TGA Certified
• Each serving contains prebiotics, probiotics and essential vitamins and minerals

What to consider:

• Very high cost compared to other protein powders on our list at $4 per serving, even with a subscription
• Only 15 servings per container, when most of the other products on our list contain 30 servings per container

How Does Protein Powder Help Build Muscle?

Think of the metabolic process that builds muscle as an engine. Taking a protein powder supplement simply provides the engine with more of its favorite fuel.

Proteins are made of long chains of amino acids, which are key to many biological functions, including digestion, maintaining your immune system and building muscle. Your body breaks down dietary protein into amino acids, which are then used to grow new muscle fibers and repair existing ones.

Now we know that we need protein for muscle building, the question is, how much?

To gain muscle, you'll need to increase your intake substantially beyond the RDA of 0.8 grams per kilogram of body weight, to about 1.3-1.8 grams per kilogram. Fortunately, most protein powders have enough protein to make it feasible. For a person weighing 165 pounds, the normal protein intake is about 60 grams per day. Most protein powders contain anywhere from 20-30 grams of protein per serving.

Depending on the product, adding two servings of protein powder to that person's daily diet could easily push their total protein intake past 100 grams. In other words, the addition of just two protein powder shakes per day could help you nearly double your regular protein intake.

Still, muscle growth doesn't live on protein alone. For the best results, you'll need to include resistance training exercises along with your increased protein intake.

Protein Powder Types

Whey protein powder

Whey protein powder is found in three different forms: concentrate, isolate and hydrolysate. Here’s how each of these types of protein can help you reach your muscle-building goals:

Whey concentrate

This popular, budget-friendly option is easily digested and a bit richer in calories, making it ideal for those aiming to gain size and muscle. With a protein content of about 70-80 percent, its additional fats and carbs enhance its creamy taste and texture.

Whey isolate

A refined version of whey, isolate undergoes extra filtration to lower fat and lactose, resulting in a leaner protein source. While more expensive, it's perfect for those with lactose sensitivity or those preferring a lower-calorie shake.

Whey hydrolysate

Known for its rapid digestion, hydrolysate is pre-digested, usually by digestive enzymes, into smaller amino acid chains that are more rapidly absorbed in the gut. This can cause a greater increase in muscle protein synthesis, which can be extremely beneficial for athletes and bodybuilders who train multiple times a day.

Casein

Approximately 70 to 80 percent of cow's milk's protein content is made up of casein, which forms a gel in the stomach, slowly releasing amino acids into the bloodstream. As a result of its prolonged muscle protein synthesis support, it makes a great nighttime recovery supplement.

Plant-based protein powder

The popularity of plant-based protein powders has surged as vegan and vegetarian diets become more common. Plant proteins are associated with several health benefits, such as potentially lowering blood pressure and improving cardiovascular health. Pea protein and soy protein, both complete proteins like animal sources, are among the top plant-based proteins. Both offer comparable benefits to whey in muscle growth and strength, making them excellent choices for those avoiding animal products.

Related Post: Pea Protein vs Whey Protein: Which Is Better?

Other sources of plant-based proteins include hemp, chia seeds, flax seeds, pumpkin seeds and brown rice. Aside from hemp protein, the rest of these protein powders are classified as incomplete, since they’re missing one or more of the essential amino acids our bodies need. Many plant-based protein powders contain a mix of multiple sources of plant-based proteins to help fill in the gaps. 

How to Choose the Best Protein Powder for Building Muscle

To build muscle, sufficient protein intake is crucial. If you can't meet your needs through food alone, consider adding a protein powder supplement. Here are some things to consider when you’re looking for a protein powder to meet your needs.

Your fitness goals

When gaining muscle is your primary fitness goal, you’ll need a significant amount of daily protein. Someone looking to build muscle for athletic training needs more protein than the average person, but the amount depends on the type of sport.

For example, a professional bodybuilder likely needs a substantially higher daily protein intake when compared to a long-distance runner. They're putting different demands on their bodies and as a result, they have different caloric and macronutrient needs.

"There are some protein powders that are considered mass gainers," says registered dietitian and nutrition coach Emily Tills. "You have a higher amount of carbohydrates in there, which are needed to replenish the muscles after exercise. If you're someone who's looking to gain weight or to bulk up, we want to make sure that there are carbs in any of the protein shakes that we're having, or we're adding carbohydrates to it for recovery."

Dietary preferences

There are many types of protein powders catering to various dietary preferences and needs, though choosing the right one can be overwhelming. Decide between animal-based proteins like whey, casein and egg–with whey being popular for its complete amino acid profile and muscle-building capabilities–and plant-based options.

"I love to recommend whey protein first because it has all of the essential amino acids in it," says Tills. "We need 20 different amino acids in order for us to function and do everything properly. Nine of them our bodies cannot make. Whey protein is a complete protein, meaning it has all of those amino acids, so we can really build muscle mass."

While plant proteins like soy, hemp and pea are complete, others such as brown rice and chia seeds aren't, often leading to blends in products for a full amino acid range. Consider any dietary restrictions, such as lactose intolerance, which may steer you towards plant-based or egg protein powders.

Ingredient quality

In most cases, high-quality protein powders contain less than a handful of different ingredients. They often consist of a single type of protein or a protein matrix (multiple different sources of protein), along with a flavor additive and sweetener. That being said, you might find additional ingredients—some good and some not so much. The most common ingredients found in these supplements, aside from protein, include:

• Sweeteners
• Artificial colors
• Artificial flavors
• Fillers
• Vitamins, minerals and creatine

Depending on your personal preferences, you may want to avoid a protein powder that contains artificial ingredients. In this case, I would encourage you to check out the protein powders from Transparent Labs, Legion Athletics, KOS Organic and Ka’Chava.

Keep in mind that protein powders aren't FDA-regulated for safety or efficacy. It's the responsibility of the makers to ensure product safety. For reassurance, choose supplements that are third-party verified and made in cGMP-certified facilities, indicating they adhere to rigorous manufacturing standards.

Additionally, the Clean Label Project can help you check if your protein powder has been screened for harmful substances like heavy metals and pesticides.

Price

If you have plenty to spend on supplements, then go for the highest-quality protein powder, but if you’re on a tight budget, don’t break the bank to purchase a specific brand or type of protein. There are plenty of affordable protein powders available, not to mention whole-food protein sources.

While there may be some slight variations in the digestibility and amino acid profile of different protein powders for building muscle, the most important factors of building muscle are always hitting your total daily protein goals and staying consistent in your training.

Taste

There’s no beating around the bush here—taste is important. In the same way that the best diet is the one that you can stick to, the best protein powder is going to be the one you enjoy drinking day after day to hit your protein target. 

How We Chose the Best Protein Powders for Muscle Gain

We chose products for our list of the best protein powders for muscle gain based on a number of factors reflected in our whey protein and plant protein scoring methodologies. These include:

• Protein source: Whey protein is available as a concentrate, isolate, hydrolysate or whey blend. We rank whey isolates and hydrolysates higher than concentrates because they are easier to digest and filtered to remove carbs and fat. Common sources of plant protein are soy, pea, hemp, brown rice, lentil, chia seed, pumpkin seed and plant blends. We look for plant protein sources that yield a high amount of protein per serving.
• Complete protein (plant protein only): The best plant-based proteins are complete protein sources—containing all nine essential amino acids.
• Macronutrient calories per serving: We prioritize protein powders with the most calories from protein—as opposed to fat or carbs.
• Total protein per serving: While everyone has varying protein needs, 25-30 grams of protein is generally recommended with each snack or meal. This amount is also the best value per serving of protein powder.
• Price per gram of protein: While price isn't always indicative of quality or value, we do reward protein powders that are more affordable, though we give this category less weight than the others.
• Sweeteners: We consider research about common sweeteners when assessing which protein powder formulas provide the least health risks to users.
• Bonus credits: Protein powders can earn small bumps in their overall score by having third-party testing credentials, no proprietary blends, an organic certification, sustainable packaging and the addition of digestive enzymes.

We also received input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science. 

Learn more about our nutrition and supplement review process, our whey protein powder scoring methodology and our plant protein powder scoring methodology. 

Protein Powder for Muscle Gain FAQs

How much protein should I eat to gain muscle?

Individuals who engage in substantial amounts of physical activity have increased protein demands. This is even more true if you’re looking to gain a significant amount of muscle and something to keep in mind when you're looking for the best protein powder to gain muscle and lose weight. Improving muscle mass with training may be optimized with a daily protein intake of about 1.6 to 2.2g per kg of body weight, or approximately one gram of protein per pound of body weight.

Should I consume protein powder every day to gain muscle?

The most important priority when trying to gain muscle is to get enough daily protein. While you don’t need protein powder to achieve this goal, it definitely can help. A protein powder is a convenient and easy way to increase your protein consumption, especially if you have trouble getting enough protein through your diet alone. In addition, I think a protein shake, especially when fortified with fruits and vegetables, is a good breakfast option for people. This morning protein can help to spur muscle protein synthesis early in the day and help maximize your potential muscle-building capacity.

Related Post: How To Use Protein Powder

What type of protein powder is best for muscle gain?

The best protein powder for muscle gain is the one that fits your budget, tastes great, suits your personal dietary preferences and digests well. For optimal protein supplementation, it’s best to focus on overall protein consumption throughout the day, rather than being preoccupied with the type of protein consumed. As long as you have a well-balanced diet, train hard and get enough total protein each day, you should have no trouble gaining muscle.

What protein is best for gym beginners?

If you're new to protein powders, you should probably stick with products derived from easily digestible proteins. Once your system has started acclimating to the increased protein intake, you can branch out and try other types of protein powder if you choose.

Whey, casein and egg whites top the list of animal protein sources. Whey hydrolysate, which can be fully digested in one to two hours, is in a class by itself. If you're looking for non-animal or non-dairy sources, soy protein and pea protein are also known for being easy to digest.

What happens if you lift weights but don’t eat enough protein?

Without adequate protein, you're effectively undermining your efforts to build muscle through strength training. Amino acids like the ones from digested proteins are high-octane fuel for the metabolic process your body uses to repair the tiny tears in muscle fibers that are stretched and contracted during exercise and help them grow. You're likely to achieve some muscle growth from strength training alone, but not as much and not as quickly as you would by pairing it with a higher protein intake.

Final Thoughts

Protein plays a key role in almost every biological process of the body—including building muscle—and consuming enough daily protein is extremely important for overall health and wellness. Protein powder supplements are a convenient way to add more of this muscle-building macronutrient into your diet. While protein shakes are not a replacement for a well-balanced and varied diet, they are a tasty way for individuals who struggle to consume enough protein to hit their macro goals. Just remember not to get too caught up in the minutia. If building muscle is your number one priority, then total daily protein intake is most important, followed by protein distribution and, lastly, the type of protein you consume.

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Expert Contributors

Chris Mohr, RD and PhD

Chris Mohr is a registered dietician who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

Mike Roberts, PhD

Dr. Roberts is a Professor in the School of Kinesiology at Auburn University where he serves as the Director for the Nutrabolt Applied and Molecular Physiology Lab. He currently has over 190 publications in several preeminent physiology and nutrition journals, serves in senior editor roles for various physiology journals, and has given numerous lectures at regional, national, and international scientific conferences and venues.

Eddie Jo, PhD

Dr. Eddie Jo is a Professor of Exercise Physiology and Director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake, and technologies for the optimization of human health and performance, energy metabolism, body composition, and endocrine function. He has over 8 years of experience as Expert Witness: exercise-related personal injury.

Tim Ziegenfuss, PhD, CSCS, FISSN

Tim Ziegenfuss, PhD, CSCS, FISSN, is a standout in the world of sports nutrition and exercise science, bolstered by graduate degrees from Purdue University and Kent State University. Beyond academia, he serves as a Past President and Fellow of The International Society of Sports Nutrition. As CEO of The Center for Applied Health Sciences, his focus is overseeing innovative research with real-world impact and guiding product ideation and creation for major retailers all around the world.

Jenevieve Roper, Ph.D, CSCS.

Dr. Jen Roper is an Associate Professor of Health and Human Sciences at Loyola Marymount University. She received her PhD in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She currently teaches a wide variety of courses, including Nutrition, Kinesiology and Scientific Principles of Strength & Conditioning.

Emily Tills, RD and Nutrition Coach

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