The 13 Best Protein Powders to Build Muscle in 2023

A quick look at the best protein powders for building muscle

• Best whey: Momentous Essential Grass-Fed Whey Protein
• Best unflavored whey: Naked Whey
• Best casein: Ascent Native Fuel Micellar Casein
• Best vegetarian: TrueNutrition RBGH/Soy-Free Whey Protein Isolate
• Best vegan: Momentous Essential Plant-Based Protein
• Best grass-fed: Garden of Life Sport Grass-Fed Whey
• Best taste: Ghost Whey Protein
• Best egg white: NOW Sports Egg White Protein
• Best for weight gain: Transparent Labs Mass Gainer
• Best personalized: Gainful
• Best for dietary restrictions: BiPro BOLD Whey + Milk Protein Isolate
• Best broth-based: NOW Sports Chicken Bone Broth
• Best for post-workouts: MuscleTech Nitro Tech 100% Whey Gold Protein

How we chose

When looking for the best protein powders for building muscle, we considered the following criteria:

• Formulation: To support muscle gains, we chose products that contain at least 20 g of protein per serving and have evidence-backed ingredients such as whey protein and branched-chain amino acids (BCAAs) (1).
• Quality: We looked for powders that are made with high quality ingredients and contain minimal additives and fillers.
• Taste: From dessert-inspired flavors to unflavored varieties, we included powders to suit a range of preferences. We also looked for products that have mostly positive reviews for taste and texture.
• Price: We considered whether the quality of the product aligns with the cost.
• Manufacturing standards: The companies included adhere to current good manufacturing practices (CGMPs) as determined by the Food and Drug Administration (FDA).
• Third-party testing: All the protein powders on our list are third-party tested.
• Vetting: All the products included have been vetted to ensure that they meet Healthline’s medical and business standards. You can read more about our vetting process here.

Healthline’s picks for the top protein powders to build muscle

Best whey protein powder

Momentous Essential Grass-Fed Whey Protein

• Price: $$$$
• Flavors: Vanilla, Chocolate

Why we chose it

Momentous Essential is our pick for the best whey protein powder thanks to its high quality ingredients and rigorous quality testing.

Specifically, the powder contains whey isolate sourced from milk produced by grass-fed cows.

Whey isolate contains more than 90% protein by weight and is relatively low in lactose, whereas whey concentrate contains 25–89% protein and more lactose (2).

The powder also includes an enzyme blend that the company claims helps improve the absorption of protein and reduce stomach upset, though research doesn’t currently support these claims (3).

Momentous Protein is third-party tested and is both NSF Certified for Sport and Informed Sport Certified, which means it’s a good option for competitive athletes. It’s also certified gluten-free.

Nutrition facts per 1 scoop, or 28.7 grams (g), of Chocolate Momentous Essential Grass-Fed Whey Protein (4):

• Calories: 100
• Carbs: 3 g
• Added sugars: 0 g
• Protein: 20 g

Best unflavored whey protein

Naked Whey

• Price: $$$
• Flavors: Unflavored

Why we chose it

While some people enjoy flavored protein powders, others prefer unflavored ones that can be added to foods and beverages without imparting a taste.

Naked Whey fits this bill perfectly with its single ingredient — whey protein concentrate.

This protein powder is sourced from Rumiano Cheese, a California-based company whose products come from cows that have been pastured more than 300 days per year and more than 19 hours per day.

In addition, Naked Whey is third-party tested by Informed Choice.

If you prefer a flavored option, Naked Nutrition also offers Chocolate and Vanilla products, which are naturally flavored with coconut sugar.

Nutrition facts per 2 scoops (30 g) of Unflavored Naked Whey protein powder (5):

• Calories: 120
• Carbs: 3 g
• Added sugars: 0 g
• Protein: 25 g

Best casein protein powder

Ascent Native Fuel Micellar Casein

• Price: $$$
• Flavors: Vanilla, Chocolate, Chocolate Peanut Butter

Why we chose it

Ascent Native Fuel Micellar Casein is a high quality protein powder that claims to use only natural ingredients.

Casein is another protein that’s found in milk. Compared to whey, casein is digested more slowly. As a result, some people take casein supplements before bed for sustained protein digestion throughout the night (1, 6).

Notably, Ascent processes grade A milk in the company’s own facilities to turn it into protein powder, whereas most manufacturers buy preprocessed protein.

In addition, the product is third-party tested by Informed Sport to ensure suitability for athletes and recreational gym-goers alike.

Ascent Native Fuel Micellar Casein is highly reviewed online, with customers particularly liking the flavor and texture of the Chocolate powder.

Nutrition facts per 1 scoop (36 g) of Chocolate Ascent Native Fuel Micellar Casein powder (7):

• Calories: 120
• Carbs: 4 g
• Added sugars: 0 g
• Protein: 25 g

Best vegetarian

TrueNutrition RBGH/Soy-Free Whey Protein Isolate

• Price: $$
• Flavors: Unflavored, Chocolate Fudge Brownie, French Vanilla, Chocolate Peanut Butter Cup, Cookies and Cream, Cookie Butter, Cafe Mocha, Salted Caramel, Strawberry Sorbet, Chocolate Churro, Strawberry Banana Shake, Chocolate Coconut Bar, Marshmallow Treat, Banana Smoothie, Natural Fruit Punch, Toasted Coconut, Chocolate Covered Banana, Caramel Macchiato, Cinnamon Toast Swirl, Lemon Cake, Cinnamon Bun, Orange Cream, Raspberry Streusel, Chocolate Covered Strawberry, Horchata, Swole Whipd, Red Velvet Cake, Maple Pecan, Frosted Carrot Cake, Spiced Rum Cake, Pumpkin Pie, Pumpkin Spice, Gingerbread Cookie, Chocolate Thin Mint

Why we chose it

This vegetarian-friendly whey protein isolate offers an impressive assortment of 34 flavors, all of which are free of added sugar, low in carbs, and free of gluten and soy.

You can easily customize the intensity of the flavor you select and add optional boosts for an extra fee, which includes various herbs, medicinal mushrooms, electrolytes, or amino acids.

For select flavors, you can also choose whether you prefer either sucralose or stevia.

Many online reviewers note that the powder has a smooth texture and is easy to mix into smoothies and shakes.

According to True Nutrition, this product is also third-party tested, with testing reports available to customers upon request. However, the exact name of the testing facility or independent lab is not disclosed.

Nutrition facts per 1 scoop (32 g) of Unflavored True Nutrition RBGH/Soy-Free Whey Protein Isolate (8):

• Calories: 110
• Carbs: 1 g
• Added sugars: 0 g
• Protein: 27 g

Best vegan protein powder

Momentous Essential Plant-Based Protein

• Price: $$$$
• Flavors: Vanilla Chai, Chocolate

Why we chose it

If you follow a vegan lifestyle, it may be challenging to meet your daily protein needs. One way to get enough is to include a plant-based protein powder in your diet.

In fact, recent research suggests that a plant-based diet can be just as effective for muscle building as a meat-based diet (9).

Momentous Essential Plant-Based is highly rated for quality and taste.

Momentous Essential Plant-Based is both NSF Certified for Sport and Informed Sport Certified. It’s also certified gluten-free.

It has a smooth texture and mixes easily in a shaker. Reviewers comment that it doesn’t taste chalky, unlike many other plant-based protein powders.

Nutrition facts per 1 scoop (37.7 g) of Chocolate Momentous Essential Plant-Based Protein (10):

• Calories: 140
• Carbs: 10 g
• Added sugars: 2 g
• Protein: 20 g

Best grass-fed protein powder

Garden of Life Sport Grass-Fed Organic Whey Protein

• Price: $$$
• Flavors: Chocolate, Vanilla

Why we chose it

The whey protein used in this protein powder from Garden of Life comes from Truly Grass Fed, an animal welfare-friendly and 95% grass-fed dairy farm in Ireland.

Grass-fed dairy has been shown to be higher in certain beneficial nutrients, such as omega-3 fatty acids and conjugated linoleic acid, compared with conventional dairy (11).

Garden of Life Sport Grass-Fed Organic Whey Protein is certified organic, free of genetically modified organisms (GMOs), and third-party certified by both NSF International and Informed Choice, ensuring that it’s free of banned substances.

Moreover, the protein powder packs 2 billion colony-forming units (CFUs) of probiotics, which may be beneficial for gut health in some individuals (12).

It’s important to note that this protein powder contains erythritol, a sugar alcohol that may cause stomach upset in some people if consumed in large amounts (13).

Nutrition facts per 1 scoop (33 g) of the Chocolate flavor (14):

• Calories: 120
• Carbs: 6 g
• Added sugars: 0 g
• Protein: 24 g

Best-tasting protein powder

Ghost Whey Protein

• Price: $$$
• Flavors: Cereal Milk, Peanut Butter Cereal Milk, Fruity Cereal Milk, Cinnamon Cereal Milk, Coffee Ice Cream, Milk Chocolate, Marshmallow Cereal Milk

Why we chose it

Ghost is known for its creative dessert- and breakfast-inspired flavors. In fact, the company frequently partners with popular brands such as Chips Ahoy and Nutter Butter to include cookie pieces in some of its protein powders.

And you don’t have to take our word for it — Ghost Whey Protein is highly rated by customers who appreciate its delicious taste and how easy the powder is to mix using a shaker bottle.

Ghost protein powder is made up of a blend of whey isolate and whey concentrate and a blend of digestive enzymes.

While some research suggests that digestive enzymes may be beneficial for some individuals, such as those with lactose intolerance or cystic fibrosis, it’s unclear whether digestive enzymes are beneficial for adults without these conditions (15).

Ghost Whey Protein is produced in a CGMP-certified facility and third-party tested by NSF International to ensure purity and potency. The brand’s whey protein powers are also certified soy- and gluten-free.

Nutrition facts per 1 scoop (34.5 g) of the Cereal Milk flavor (16):

• Calories: 130
• Carbs: 4 g
• Added sugars: 0 g
• Protein: 25 g

Best egg white protein powder

NOW Sports Egg White Protein

• Price: $$
• Flavors: Creamy Chocolate, Creamy Vanilla, Unflavored

Why we chose it

While whey is one of the most popular types of protein powder, it’s not the only option.

Egg white protein powders are an excellent alternative for people who need or want to avoid dairy products.

NOW Sports Egg White Protein is a great option if you’re interested in an egg white protein powder. It has a relatively short ingredient list and is third-party tested by Informed Choice and Informed Sport, ensuring high quality ingredients that are free of banned substances.

This protein powder contains xylitol, a sugar alcohol that may cause some bloating and discomfort in some individuals (13).

Nutrition facts per 1 scoop (20 g) of the Unflavored powder (17):

• Calories: 80
• Carbs: 2 g
• Added sugars: 0 g
• Protein: 16 g

Best protein option for weight gain

Transparent Labs Mass Gainer

• Price: $$$$
• Flavors: Sweet Vanilla, Chocolate Glaze Donut

Why we chose it

If you’re trying to gain weight, you have to consume more calories than you expend on a regular basis.

Mass gainers are high calorie, high protein supplements that can be helpful for people challenged with consuming enough calories to gain weight.

Transparent Labs Mass Gainer is a unique mass gainer composed of whole food ingredients such as sweet potato, oats, avocado oil, medium-chain triglyceride (MCT) oil, and whey protein concentrate — all in the form of a powder.

The product provides an excellent source of protein and calories, which you can consume around workouts or as a snack throughout the day.

Transparent Labs products are third-party tested by Analytical Resource Laboratories.

Nutrition facts per 2 scoops (189.2 g) of the Sweet Vanilla flavor (18):

• Calories: 760
• Carbs: 109 g
• Added sugars: 0 g
• Protein: 53 g

Best personalized

Gainful

• Price: $$$$
• Flavors: Unflavored, Rich Coca, Caffè Mocha, Strawberry Cream, Chocolate Peanut Butter, Matcha Green Tea, Sea Salt Caramel, Cinnamon Toast

Why we chose it

Gainful offers whey and plant-based protein powders that are customized to your preferences and goals.

All the protein powders are unflavored, with an option to add flavor boosts that are sweetened with stevia and monk fruit extract.

With a Gainful subscription, you’ll also have access to a registered dietitian for personalized fitness and nutrition guidance.

Gainful is third-party tested by Informed Sport, which ensures that its products are free of banned substances.

Note that the nutritional information varies because the powder is customized to meet your needs. However, according to the website, Gainful protein powders contain 17–27 g of protein per 1-scoop (30-g) serving (19).

Best for dietary restrictions

BiPro BOLD Whey + Milk Protein Isolate

• Price: $$$–$$$$
• Flavors: Unflavored, Strawberries & Crème, Creamy Vanilla, Chocolate Milkshake

Why we chose it

BiPRO BOLD is gluten-free, certified kosher, and suitable for people with lactose intolerance.

It’s also safe for people with nut allergies other than coconut and is free of sugar, fillers, and artificial flavors, making it a good choice for people with food allergies or sensitivities to certain ingredients.

This product is formulated with a blend of quick- and slow-digesting proteins, including whey protein isolate and milk protein isolate.

It also features healthy fats and prebiotic fiber, which provide fuel for the beneficial bacteria in the gut (20).

Note that while some other products from BiPRO are certified by NSF, this supplement is not third-party certified.

Nutrition facts per 1 scoop (40 g) of the Chocolate Milkshake flavor (21):

• Calories: 160
• Carbs: 8 g
• Added sugars: 0 g
• Protein: 23 g

Best broth-based

NOW Sports Chicken Bone Broth

• Price: $$$$
• Flavors: Unflavored

Why we chose it

This paleo-friendly protein powder is made with chicken bone broth, a high quality source of protein that is naturally rich in collagen.

Collagen is a type of protein found in connective tissue, which has been shown to support healthy skin aging and improve skin elasticity and hydration when taken as a supplement (22).

Some research also shows that collagen supplements may promote recovery, reduce pain, and enhance strength when combined with resistance training (23).

This product is free of carbohydrates, added sugar, and artificial sweeteners, making it a good option if you’re following a low carb or ketogenic diet.

It’s also certified by Informed Sport and is free of GMOs and major allergens, including dairy, nuts, eggs, and soy.

Nutrition facts per 1 scoop (32 g) of Unflavored broth (24):

• Calories: 120
• Carbs: 0 g
• Added sugars: 0 g
• Protein: 29 g

Best for post-workouts

MuscleTech Nitro Tech 100% Whey Gold Protein

• Price: $$
• Flavors: Cookies & Cream, Double Rich Chocolate, French Vanilla Cream, Strawberry Shortcake

Why we chose it

This protein powder from MuscleTech is available in several sizes and flavors and is made with a blend of whey isolate and peptides.

Each serving also includes 5.5 g of BCAAs, which can support post-exercise muscle recovery and promote muscle function (25).

Additionally, it includes 4 g of glutamine in each serving. Glutamine is an important amino acid that may help ease exercise-induced muscle damage, making it a great addition to any post-workout smoothie or shake (26).

MuscleTech has partnered with researchers and funded numerous peer-reviewed studies, which are available on the MuscleTech website.

However, keep in mind that this product is not third-party tested or certified by any independent organizations.

Furthermore, it’s also sweetened with sucralose, which may not be good for those who prefer to avoid artificial sweeteners.

Nutrition facts per 1 scoop (33 g) of the Double Rich Chocolate flavor (27):

• Calories: 130
• Carbs: 2 g
• Added sugars: 2 g
• Protein: 24 g

Product comparison

Here’s a quick look at how the products compare:

How to choose the best protein powder for muscle gain

With so many protein powders on the market, it can be difficult to determine which is best for building muscle.

Here are a few factors to consider:

• When will you consume it? Whey is best on either end of a workout, whereas casein is preferable when you want a sustained release, such as before bedtime.
• What’s your budget? Protein powders vary greatly in price. Determine your budget, and then find options within that range.
• Does it come in flavors you like? If you have specific taste preferences, do your research to see whether a given protein comes in the flavor you want.
• Does the company use third-party testing? Third-party testing ensures that the product is free of banned substances and harmful contaminants.
• Is the product manufactured in a CGMP-certified facility? This label ensures adherence to high manufacturing standards set by the FDA.
• Do you have any dietary restrictions? Some protein powders contain potential allergens or substances you may be sensitive to, so it’s best to read the label carefully before purchasing.
• Are all ingredients openly listed? Some companies use proprietary blends to hide specific ingredients and amounts used. Because of this lack of transparency, it’s best to avoid these products.
• Is it properly dosed? A good general rule is to look for a protein powder with at least 20 g of protein per serving to promote muscle gains in combination with resistance exercise (1).

How does protein powder help you build muscle?

Research shows that consuming protein powder in combination with a resistance training regimen increases muscle protein synthesis, the process of building muscle. This is especially true when protein powder is consumed after workouts (28, 29).

According to some research, the most important factor in building muscle is overall intake of both calories and protein. From this standpoint, protein powders can help increase total protein intake throughout the day, which can promote muscle building (1).

Frequently asked questions

Which protein powder is best for muscle gain?

The most effective post-workout protein powders are ones that are easily digested and contain all nine essential amino acids (EAAs), as well as adequate amounts of leucine — a BCAA that’s important for muscle building (1).

According to the International Society of Sports Nutrition, 1–3 g of leucine is adequate for promoting muscle gain (1).

Whey protein is a popular option because it is easily digested and is a complete protein, meaning it contains all nine EAAs. It can be found in three forms:

• hydrolyzed
• isolate
• concentrate

All of which appear to be equally effective in supporting muscle building (30).

For those who prefer a plant-based option, soy protein has been found to be just as effective as whey protein is for building muscle (31).

Other plant-based protein powders can also be effective, but it’s important to choose one that is made of a blend of plant-based protein sources to ensure it offers all the EAAs needed to promote muscle gain (32).

Casein protein powder is another option that is a slower digesting protein and has been found to be beneficial for muscle gain if consumed before bed because it stimulates muscle protein synthesis overnight (1).

Does protein powder actually help build muscle?

Research does support the use of protein powder, specifically after working out, for building muscle (28, 29).

Some research suggests that an overall increase in calories and protein is important for muscle gain as well. Therefore, protein powders consumed at any time — not just post-workout — can still be beneficial (1).

Which protein powder is best for muscle gain for beginners?

As a beginner, you can try any protein powder you’d like, but it’s a good idea to take time to read the label first to check for any allergens or unwanted ingredients.

Choosing a third-party tested product is always recommended, regardless of your fitness level.

An easy way to get started is to consume a protein shake immediately after your workout to help stimulate muscle building and recovery.

Because protein powders have been studied mostly in adults, teen athletes looking to increase muscle mass can also talk with a doctor or dietitian to determine whether protein powder is suitable for them (33).

What to do if your protein powder is causing breakouts

For some people, certain ingredients commonly found in protein powders can contribute to acne, including dairy (34).

If you find that dairy causes acne or breakouts for you, switching to a dairy-free protein powder may be beneficial.

A few of the most popular alternatives available include protein powders sourced from:

• egg whites
• bone broth
• plant-based sources like peas or brown rice

Some research also suggests that consuming a high amount of carbohydrates or foods with a high glycemic index — a measure of how much certain foods increase blood sugar levels — can also contribute to acne (35).

Therefore, selecting protein powders that are low in carbs or added sugar might also be a good choice to help keep skin clear.

Signs you need to tweak your intake

While protein is an essential part of a balanced diet, consuming too much protein from supplements can cause adverse effects on health.

Some possible signs of excess protein intake include (36):

• weight gain
• kidney problems
• intestinal discomfort
• headaches
• nausea
• diarrhea
• dehydration
• irritation
• fatigue

If you experience any of the symptoms above after adding protein powder to your routine, it might be best to reduce your intake.

How to balance increased protein

If you’re increasing your protein intake, it’s also important to adjust the ratio of other nutrients in your diet to ensure you’re meeting bodily needs.

For example, it’s best to balance high protein foods or supplements with other nutritious ingredients at each meal, including:

• fruits
• veggies
• whole grains
• healthy fats

Rather than depending solely on supplements, you might also want to consume protein from a variety of sources, such as:

• meat
• fish
• poultry
• eggs
• dairy
• soy products
• legumes

Additionally, be sure to drink plenty of water and consume enough fiber, which can help round out your diet and prevent some of the negative side effects associated with high protein intake.

Nutrients to also boost

• Water: Because protein can cause dehydration if consumed in large amounts, it’s crucial to ensure you’re drinking enough water. Adults generally require between 2,000–3,800 milliliters (2 liters–1 gallon) of water per day, but this can vary depending on your:
  • diet
  • activity level
  • overall health status (37)
• Fiber: Eating enough fiber can prevent constipation, a side effect often associated with low carb diets. Fiber recommendations range from 21–38 g per day, depending on your age and sex (38).
• Carbohydrates: While you don’t necessarily need to increase your carb consumption while taking protein powder, low carb intake can worsen some side effects of a high protein diet. Even on a low carb or ketogenic diet, you should still include nutritious, high fiber foods like non-starchy vegetables or low carb fruits (39).

When to contact a doctor

For most healthy adults, it’s not necessary to contact a doctor before taking protein powder.

However, some protein powders may contain ingredients that some people may need to avoid, such as caffeine or certain herbal extracts.

If you have any underlying health conditions or are taking medications and are uncertain about whether a specific protein powder is suitable for you, consider consulting with a healthcare professional before adding it to your routine.

People with food allergies should also pay close attention to the ingredients list of supplements to ensure safety.

If a protein powder causes any adverse effects or an allergic reaction, discontinue use immediately and contact a doctor.

The bottom line

Some athletes and recreational gym-goers have a hard time meeting their protein needs through whole foods alone.

Protein powders provide a high quality source of protein that you can take before or after workouts or between meals to promote muscle gain.

When shopping for protein powder, focus on the quality, taste, price, and manufacturing standards. For the best options, consider one of the products in the list above.