NUTRITION

The 5 Best Protein Powders in 2024, Tested

By Emma ParkerUpdated on Nov 11, 2024

Whether you're a seasoned athlete or new to the gym, protein powder can play a big role in helping you gain muscle and improve recovery. The market is packed with options, so finding the best product can be challenging. Here's a list of the top protein powders for muscle gain in 2024, categorized by specific needs, to help you make the best choice for your fitness journey.

Optimum Nutrition Gold Standard Whey

4.9

Calories per Serving: 120
Protein per Serving: 24g
Type: Whey Protein Isolate & Concentrate
Best For: Overall muscle growth and recovery

On Amazon

Why We Recommend It

Nutrition has long been a leader in the protein market. The Gold Standard Whey blend offers a high-quality source of protein that includes both isolates and concentrates, ensuring quick absorption. It mixes easily, tastes great, and has minimal fillers, making it ideal for post-workout recovery.

Pros & Cons

Minimal sugar and fat conten

Contains 100% whey protein isolate and concentrate

Good Taste and Mixability

Being a dairy-based product, it’s unsuitable for vegans or those with dairy allergies

Transparent Labs Grass-Fed Whey Protein Isolate

4.8

Calories per Serving: 120
Protein per Serving: 28g
Type: 100% Grass-Fed Whey Isolate
Best For: Clean, high-protein source for muscle gain

On Amazon

Why We Recommend It

This product focuses on pure, high-quality protein without artificial sweeteners, colors, or preservatives. Sourced from grass-fed cows, it's an excellent option for those looking for a cleaner protein powder. Its high protein content per serving supports muscle growth without unnecessary additives.

Pros & Cons

No Artificial Sweeteners or Preservatives

High Protein Content per Serving

Uses whey protein isolate from grass-fed cows, appealing to those seeking higher standards in protein sourcing and natural dairy

Grass-fed, high-quality ingredients usually come with a premium price, which may not be budget-friendly for all

Dymatize ISO100

4.6

Calories per Serving: 110
Protein per Serving: 25g
Type: Hydrolyzed Whey Protein Isolate
Best For: Quick absorption for intense training recovery

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Why We Recommend It

Dymatize ISO100 is a hydrolyzed protein, meaning it’s pre-broken down, making it one of the fastest-absorbing proteins on the market. This makes it ideal for those who need rapid muscle recovery, like athletes or people with intense training schedules.

Pros & Cons

Wide Variety of Flavors

High Protein, Low Carbs/Fats

Low Lactose Content

As a whey-based product, it’s not an option for those on a plant-based diet

MuscleTech Nitro-Tech Whey Gold

4.6

Calories per Serving: 120
Protein per Serving: 25g
Type: Whey Protein Peptides & Isolate
Best For: Enhanced recovery and lean muscle gains

On Amazon

Why We Recommend It

This protein blend includes added BCAAs and glutamine, which further support muscle recovery and growth. The combination of peptides and isolate means you get a balanced protein powder that supports endurance and muscle repair.

Pros & Cons

Generally more budget-friendly than premium brands, making it accessible for regular use

High Protein, Low Carbs/Fats

Low Lactose Content

Often contains artificial ingredients, which might be a downside for those looking for a cleaner product

Legion Whey+

4.6

Calories per Serving: 100-120
Protein per Serving: 22g
Type: Whey Protein Isolate from Grass-Fed Cows
Best For: Lean muscle gains and clean ingredients

On Amazon

Why We Recommend It

Legion Whey+ uses high-quality whey sourced from grass-fed cows and is free from added sugars, artificial flavors, and fillers. It’s a clean protein that’s great for building lean muscle and maintaining low body fat, with an impressive amino acid profile to support muscle synthesis.

Pros & Cons

Free from artificial sweeteners, flavors, and colors

Undergoes third-party testing to ensure purity and absence of banned substances

Utilizes whey protein isolate derived from grass-fed cows

Some users find the natural sweeteners, like stevia, to be overly sweet or to have a distinct aftertaste

What is protein powder, and how is it made?

Protein powder is a dietary supplement designed to help individuals meet their daily protein requirements more conveniently. It is commonly used by athletes, fitness enthusiasts, and people looking to increase their protein intake for muscle growth, recovery, or overall health. Protein powders come in various types, including whey, casein, soy, pea, and hemp, catering to different dietary preferences and nutritional needs.

The process of making protein powder begins by isolating protein from its source, such as milk (for whey and casein), plants (for soy, pea, and hemp), or eggs. For whey and casein, the protein is extracted during the cheese-making process, where milk is separated into curds and liquid whey. The liquid whey is then filtered, purified, and spray-dried to create a protein-rich powder. Plant-based proteins, like soy or pea, go through a similar process: they are first ground into a paste, treated to remove fats and carbohydrates, and then dried into a powder form.

Manufacturers may also add other ingredients to improve the powder's flavor, texture, and nutritional profile. These can include natural or artificial flavors, sweeteners, vitamins, minerals, and thickeners. The resulting powder is versatile and can be mixed with water, milk, or blended into smoothies, offering a convenient way to add protein to meals and snacks.

Protein powders undergo rigorous testing to ensure quality, safety, and purity. Reputable brands check for contaminants, heavy metals, and allergens, helping to provide a clean, safe product. Whether you’re looking to build muscle, aid recovery, or simply supplement your diet, protein powder offers a flexible, effective solution.

How do I choose the right protein powder for my needs?

Choosing the right protein powder depends on your unique health goals, dietary needs, and lifestyle preferences. Here’s a guide to help you select the most suitable protein powder for your needs:

1. Define Your Goal

Muscle Growth and Recovery: If you’re looking to build muscle or speed up recovery after workouts, whey protein is one of the best options due to its high biological value and quick absorption. Casein, a slower-digesting milk protein, is also effective, especially as a nighttime protein.
Weight Loss: If your goal is weight management, consider protein powders that are low in calories and carbohydrates. Whey isolate, which has fewer carbs and fat, can be ideal. Plant-based proteins like pea or hemp are also good choices, especially for those sensitive to dairy.
General Health and Wellness: For general health or if you're supplementing protein in your diet, a well-rounded protein powder like a whey concentrate, mixed plant-based blend, or collagen protein can provide a balanced protein boost.

2. Consider Dietary Restrictions and Preferences

Vegan or Vegetarian: If you follow a vegan or vegetarian diet, plant-based protein powders made from sources like pea, hemp, soy, or brown rice are excellent options. They provide a complete amino acid profile and are increasingly popular for their health benefits and environmental sustainability.
Dairy-Free or Lactose-Intolerant: If you’re lactose-intolerant or avoid dairy, stick to plant-based protein powders. Some people with mild lactose intolerance find whey isolate, which contains minimal lactose, manageable. Egg white protein is also an option for those who are dairy-free but not vegan.
Allergen-Free: If you have food allergies, make sure to read the label carefully. Many protein powders are certified allergen-free and cater to people avoiding soy, gluten, or nuts.

3. Understand the Protein Powder Types

Whey Protein: This popular protein is derived from milk and contains all essential amino acids. Whey protein isolate (with fewer carbs and fats) is a leaner option than whey concentrate.
Casein Protein: Another milk-derived protein, casein digests more slowly, providing a steady release of amino acids. It’s ideal for prolonged satiety and muscle recovery.
Plant-Based Proteins: These include options like soy, pea, hemp, and rice protein. They’re ideal for those with dairy sensitivities or vegan diets and often come in blends to provide a complete amino acid profile.
Collagen Protein: Typically derived from animal sources, collagen protein supports skin, joint, and bone health. It’s not a complete protein for muscle-building but can be beneficial for overall wellness.

4. Look at the Ingredient List

Opt for protein powders with minimal added sugars, fillers, and artificial ingredients. Sweetened varieties can be more enjoyable but watch out for unnecessary additives that might reduce the nutritional value. If possible, go for natural sweeteners like stevia or monk fruit instead of artificial ones.

5. Check for Quality and Certification

High-quality protein powders are often third-party tested, ensuring they’re free from contaminants, heavy metals, and banned substances (important for competitive athletes). Look for certifications like NSF, Informed-Sport, or USP to ensure quality standards.

6. Factor in Taste and Mixability

Since taste can make or break your experience, choose flavors you enjoy, especially if you’re drinking it regularly. Most brands offer trial packs or smaller sizes so you can test taste and texture before committing to a large container.

7. Consider Cost and Serving Size

Protein powder prices vary widely. Calculate the cost per serving to compare value across different brands. Sometimes, higher-priced options are more concentrated, providing more protein per scoop.

By matching your protein powder to your health goals, dietary needs, and flavor preferences, you’ll find a protein that’s a great fit for you. This will make it easier to incorporate into your routine, helping you stay consistent with your nutrition goals.