For men on a fitness journey, supplements are crucial to workout routines. The right product can accelerate muscle gain and aid in fat loss. Protein powders fill that need. Protein is essential for muscle repair and growth, helping with recovery from workouts and building lean muscle mass. Choosing the right protein powder is vital for aligning with goals of muscle gain and fat loss.
Why Protein Matters
Protein plays a pivotal role in muscle repair and growth. It's an essential nutrient that helps in recovering from intense workouts and building lean muscle mass. Understanding your dietary needs and workout intensity is crucial when selecting a protein powder.
Types of Protein Powders
Not all protein powders are created equal. Here's a breakdown:
Whey Protein
Whey protein has long been the go-to choice for fitness enthusiasts due to its high biological value and rich amino acid profile, which are crucial for muscle recovery and growth. But for those focusing on fat loss as well, a whey protein isolate might be the better choice.
Whey Protein Isolate
For those focusing on fat loss, a whey protein isolate might be the better choice. Transparent Labs 100% Grass-Fed Whey Protein Isolate packs 28 grams of muscle-building, recovery-boosting whey protein isolate in every serving. (Most whey powders ring in at 20 to25 grams per serving.) Aside from protein, the nutritional profile is great, keeping the carb and fat levels in check with 0 to 2 grams of carbs and 0 to 3 grams of fat per serving (depending on the flavor). It's also all-natural, with no artificial sweeteners, dyes, or preservatives in the mix. The ultra fine powder dissolves easily in water or milk. Plus, it has an Informed Choice third-party certification to back it up.
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Casein Protein
Alternatively, casein protein, which is digested slowly, can be a great option for those looking to reduce body fat and build muscle. Due to its slow-release properties, it provides a steady stream of amino acids over time, making it an excellent choice for meal replacement or nighttime use to prevent muscle catabolism during sleep.
Plant-Based Proteins
For the plant-based or lactose intolerant, soy, pea, or rice protein powders can be just as effective.
Top Protein Powder Choices
Here's a look at some of the best protein powders, considering factors like protein source, nutritional profile, and user reviews.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
This whey protein isolate packs 28 grams of muscle-building, recovery-boosting whey protein isolate in every serving. Aside from protein, the nutritional profile is great, keeping the carb and fat levels in check with 0 to 2 grams of carbs and 0 to 3 grams of fat per serving (depending on the flavor). It's also all-natural, with no artificial sweeteners, dyes, or preservatives in the mix, and has an Informed Choice third-party certification.
Pros:
- Silky smooth consistency
- High protein content
- Formulated with athletes in mind
Cons:
- Cost is a bit steeper than other options
Optimum Nutrition Gold Standard 100% Whey
This whey protein skips added sugars (though it does include two artificial sweeteners, sucralose and acesulfame potassium) and offers whey protein and digestive enzymes. One scoop packs 130 calories and 24 grams of protein, plus it's Informed Choice certified. The protein blend includes whey isolate, concentrate, and hydrolysate, with the majority coming from whey isolate.
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Pros:
- Well-balanced nutritional profile
- Contains BCAAs to support muscle recovery
- Informed Choice certified
Cons:
- Contains soy, which may not be suitable for those with food sensitivities
- Contains artificial sweeteners
Naked Whey Protein Powder
The unflavored Naked whey protein powder strips everything out but the whey itself-there are no additives or sweeteners. The powder doesn't have an aftertaste or a gritty texture, making it undetectable when blended into shakes and smoothies. The whey isolate in this powder hails from grass-fed, hormone-free cows and boasts certification by the third-party testing company Informed Choice. It contains 25 grams per scoop for 120 calories.
Pros:
- Contains zero sugar
- Free of additives
- Smooth texture
Cons:
- Not a great choice for mixing with water alone
Garden of Life Sport Certified Grass Fed Whey Protein Isolate
This whey protein isolate is simple and straightforward, formulated with natural flavors and plant-derived sweeteners to taste great. It avoids artificial sweeteners or sugar alcohols, and contains 21 grams of protein sourced solely from whey isolate. Plus, it’s NSF certified.
Pros:
- Dissolves easily
- NSF Certified
- Tastes great
- Contains less sugar than comparable sweetened options
Cons:
- Pricey
- Sweet aftertaste, not for everyone
Muscle Milk Genuine Protein Powder
This formula is NSF Certified for Sport and offers a solid 25 grams of protein per serving. Offering a combination of concentrate and isolate, one scoop per shake can help stretch your dollar without compromising on quality.
Pros:
- High protein per serving
- Great price
- NSF Certified for Sport
Cons:
- Only two flavors available
- Contains soy
Onnit Grass-Fed Whey Protein
Derived from New Zealand grass-fed cows, Onnit Grass-Fed Whey Protein gives you the whole amino acid package, too. It also carries the heralded Informed Choice seal. One serving is just a single scoop, meaning it mixes easier than some powders that require multiple scoops per serving. Besides the protein, this stuff comes armed with a bunch of probiotics, possibly giving your immune system and digestion a little boost in the short term. There's also a digestive enzyme blend featuring protease and papain that may aid digestion.
Pros:
- Grass-fed
- Low in sugar
- NSF Certified
- Tastes amazing (Mexican chocolate flavor especially)
Cons:
- Lower protein per serving than some other options
- On the pricier side
Klean Athlete Native Whey
It’s whey protein in its most natural form, without the typical processing most competitors put their whey products through. Couple that with the fact that they don’t use any artificial ingredients, and you have one of the most natural whey products on the market. Plus, you're getting a solid 25 grams of protein per serving. It carries the Informed Sport certification.
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Pros:
- Contains unadulterated native whey protein
- Reasonable price per serving
- Good consistency even when mixed with water alone
Cons:
- Higher carb content than most powders (a pro, for some)
Dymatize ISO100 Hydrolyzed Whey Protein Isolate
The combination of whey protein isolate and hydrolyzed whey protein isolate delivering deliver 25 grams of protein. This product is noted for its low-fat and low-carb content, which makes it suitable for those aiming to maintain a lean diet. Additionally, it contains 5.5 grams of BCAAs and 4.4 grams of glutamine, promoting enhanced muscle growth and quicker recovery. This protein powder also carries the Informed Choice certification.
Pros:
- Great nutritional profile
- Hydrolyzed protein is easily digested
- Unbeatable variety of flavors
Cons:
- Limited servings per container
NOW Sports Whey Protein Isolate
This supplement delivers 25 grams of pure whey protein isolate in each serving. It comes in an unflavored option, which is one of our go-to choices for whipping up quick smoothies or elevating the protein content in baked goods.
Pros:
- Reasonable price
- Works well in smoothies, oatmeal, and baked goods
- Unflavored option contains no sugar or sweeteners
Cons:
- Limited servings per container
Gainful Personalized Protein Powder
This brand creates a customized protein blend based on your body composition, fitness goals, dietary restrictions, and flavor preferences. The powders are free from artificial flavors, sweeteners, or fillers, and the subscription comes with one-on-one access to a registered dietitian for added support (if you so choose).
Pros:
- Custom blend based on personal quiz results
- No artificial flavors or sweeteners
- Includes access to a registered dietitian
- Unflavored base with flavor sticks for variety
Cons:
- Subscription model is best option
- Flavor sticks contain stevia as a sweetener
Protein from Whole Foods
Natural protein, whey, and casein protein supplements from whole foods usually work best for weight loss. This might include eggs, cheese, lean meat, and fish. Protein powder may also be beneficial for certain people, including athletes and older adults.
Certain foods are naturally very high in protein, and regularly eating these foods has been linked to weight loss.
For example, studies have found that eating eggs can keep you fuller for longer and may reduce food intake throughout the day. Regularly eating protein-rich nuts, beans, and legumes has also been linked to a lower body weight, improved satiety, and greater weight loss.
Other studies found similar results. Eating styles high in plant-based protein had benefits for weight loss, appetite control and food intake similar to those of diets high in animal-based protein.
Examples of protein-rich foods:
- Eggs: 6 grams of protein in 1 large egg
- Nuts: 6 grams of protein in 1 ounce (28 grams) of almonds
- Chicken: 53 grams of protein in 1 chicken breast, cooked
- Cottage cheese: 23 grams of protein in 1 cup (210 grams)
- Cheese: 7 grams of protein in 1 ounce (28 grams) of cheddar cheese
- Greek yogurt: 17 grams of protein in 6 ounces (170 grams)
- Milk: 8 grams of protein in 1 cup
- Lean beef: 22 grams of protein in 3 ounces (85 grams)
- Fish: 39 grams in 1 cup (154 grams) of tuna
- Quinoa: 8 grams of protein in 1 cup (185 grams), cooked
- Lentils: 18 grams of protein in 1 cup (198 grams), cooked
How Protein Aids Weight Loss
When it comes to weight loss, a high protein eating plan can benefit your health in many ways. These include lower levels of hunger hormones and cravings, increased satiety, and even a greater number of calories burned.
Generally, high protein foods and eating styles help with weight management, even without restricting calories or other nutrients. This type of eating may also help reduce body and belly fat and increase lean muscle mass.
There are a number of reasons why high protein eating may aid in weight management:
- Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake.
- Reduce cravings: A high protein diet has been linked to reduced cravings and a lower desire to snack at night.
- Increase calorie burn: Increased protein intake has been shown to have a higher thermic effect. This means it can boost the number of calories burned by up to 80 to 100 per day.
- Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and boost the appetite-reducing hormones GLP-1 and PYY.
Research shows that 20 to 30 grams of quality protein a day is usually enough for most healthy people, though some data suggests that 100 grams or more can trigger a prolonged response in your body for energy use, metabolic healing and weight management.
How to Choose the Right Protein Powder for You
Choosing the best protein powder for muscle gain and fat loss doesn't have to be a daunting task. By understanding your body's needs, your fitness goals, and the unique benefits of different types of protein, you can select a product that not only supports your journey but also accelerates your results.
Consider the following:
- Dietary needs: If you're allergic to dairy, a plant-based protein might be the best choice.
- Workout intensity: If you're looking to maximize muscle recovery post-workout, a whey protein or a blend that provides both fast and slow-digesting proteins can be ideal.
- Ingredients: Choose protein shakes with no added sugars or dextrins/maltodextrins (sweeteners made from starch). Don’t choose those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain.
Maximizing the Benefits of Protein Powder
Here are a few things to consider:
- To recover after exercise, an athlete or avid exerciser should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.
- To control your weight, it’s best to consume a steady supply of protein at each meal and snack to help keep you full.
- Although there’s no magic number for how much protein to consume at one time, it’s best to aim for at least 3 ounces or 20 grams of protein per meal.
Protein Needs for Older Men
Over time, most men experience age-related muscle loss, called sarcopenia. The Recommended Dietary Allowance (RDA) of protein is 0.8 grams per kilogram of body weight per day. However, some research has suggested older men may need closer to 1 to 1.2 grams per kilogram of body weight. Those doing regular strength training (which also helps increase muscle mass) should aim for around 1.5 grams per kilogram to help with muscle recovery.