Best Protein Powder for Muscle Gain: What to Look For

Written by: Angela Myers
Medically reviewed by: Jared Meacham, PhD, RD, CSCS 

There are many reasons to board the protein hype train, including its supportive role in building muscle. But what is the best protein powder for muscle gain? Continue reading to find out what to look for, as well as what you can realistically expect in terms of muscle growth. 

Building lean muscle is one of my biggest obsessions. It prevents injuries during my marathon training seasons, makes my arms look more defined, and offers a metabolic boost, which I’ll happily accept. If you’re a fellow health nerd, you’ve probably read that protein is an essential building block for muscle growth. Yet finding the best protein powder for muscle gain can be a tall order, since there are so many products on the market claiming to be the “best.”

This guide helps navigate the wide world of protein powders and shakes, including how to find the right one for your training volume, budget, taste preferences, and diet.

Best protein powder for muscle gain or muscle maintenance

The best protein supplement depends on how much protein you get from food already, how often you exercise (especially strength-building workouts like lifting weights), and if your goal is to maintain or grow muscle, among other factors. 

Before we dive into those personal factors, let’s define what protein can—and can’t—do for muscle maintenance and growth. You can think of protein, regardless of if it comes from food or a powder, as a building material for muscle tissue. 

“When we exercise, particularly with resistance training, we create microscopic tears in muscle fibers,” says Gabrielle Francis, NMD, functional medicine practitioner, and member of the Veracity doctor team. “The body’s response to that stress is repair and adaptation, and that entire repair process is powered by protein.” During that repair and adaptation process, protein helps the body to gain or maintain muscle. It might even play a supporting role in stopping age-related muscle loss (which starts as early as 30). 

But that doesn’t mean protein is a standalone act. Instead, Dr. Francis says it’s one of a few non-negotiables to build or maintain muscle:

• Strength train: Do at least two resistance training sessions a week.
• Take in enough calories: You have to eat enough food to fuel your daily energy expenditure. The number of recommended daily calories is different for everyone, and this calculator can help you figure out yours.
• Eat a variety of foods: Doing so helps ensure you get various essential nutrients. This is important because micronutrient deficiencies may hinder muscle growth.
• Get adequate protein: And, of course, getting enough protein.

Best type of protein powder for muscle growth

When looking for a protein powder, Dr. Francis recommends finding a complete protein, which contains all nine essential amino acids. As the name suggests, these amino acids are “essential” to everyday function but your body cannot create them on its own. So you have to get them through food and/or a protein supplement. 

Of the nine, leucine in particular is associated with muscle growth and maintenance. “Specific amino acids, particularly leucine, act as direct activators of mTOR (mechanistic target of rapamycin), the master regulatory pathway that essentially ‘switches on’ muscle protein synthesis,” explains Dr. Francis. 

Muscle protein synthesis is the medical term for the processes that grow, maintain, and repair muscle throughout the body. It’s how your body turns the protein you eat into actual muscle. So a higher rate of synthesis means you build and repair muscle faster from the same training. Without adequate leucine, the signal doesn’t turn on, no matter how hard you train, says Dr. Francis. 

Whey protein, made from animal products, is a complete protein—meaning it contains all nine essential amino acids your body can’t make on its own. This is where plant-based options need a closer look: most plant proteins are incomplete on their own, but combining a few together can create a complete protein. That’s how  Veracity’s Metabolic Power Protein qualifies as a plant-based, yet complete, protein. It provides 20 grams of complete protein from an organic blend of peas, pumpkin seeds, and chia seeds.

Alongside the protein profile itself, it also contains MyoVera, a patented complex of chromium and amylopectin that—paired with regular exercise and adequate protein intake—supports muscle protein synthesis. In one clinical trial, participants who paired adequate protein, exercise, chromium, and amylopectin roughly doubled their rate of muscle protein synthesis.  

How much protein powder do you actually want per serving?

The recommended protein amount varies depending on your age, gender, weight, and lifestyle factors, such as physical activity level. The broad recommendation is that most healthy adults get 10% to 35% of your daily calorie intake from protein.

Dr. Francis offers what that number could look like for individuals based on a few key factors:

• Active individuals who want to gain muscle: 1.6-2.2 grams of protein per kilogram per day (g/kg/day).
• Sedentary individuals looking to maintain muscle: 0.8 -- 1.2 g/kg/day is a reasonable baseline, though Dr. Francis notes that most healthcare providers advocate for the higher end.

She also adds that women over 40 or those in a calorie deficit may need to aim toward the higher end of their recommended range. This is because both the menopausal transition and the risk of burning muscle during a calorie deficit both increase the risk of losing muscle. 

That doesn’t mean you should try and eat all those grams in one sitting. Instead, sprinkle in protein throughout the day, ideally having some with each meal or adding in protein-packed snacks, like a protein shake or nuts. 

And what about your protein powder or supplement? Dr. Francis recommends three possible times for that extra protein boost:

• 1 to 2 hours before a workout: This may be particularly beneficial for those who tend to exercise in a fasted state or haven’t eaten for several hours before exercising. 
• 30 to 60 minutes after a workout: “After resistance exercise, muscle cells are primed for nutrient uptake, and delivering amino acids during this window accelerates repair and synthesis,” explains Dr. Francis, “A fast-digesting protein is ideal here because it raises blood amino acid levels quickly.”
• Before bed: It’s still being studied but, evening could be a good time for a protein boost according to research. Protein within 30 to 60 minutes of bedtime may improve the efficiency of sleep energy metabolism, or how many calories the body burns to maintain essential function when resting. It could also play a role in helping the body recover from a workout.

Protein powder, protein shakes, and real food: How they fit together

Dr. Francis often recommends her patients think of protein from whole foods as their primary source and protein from powders or shakes as complementary to their diet (hence the term “supplement”). Keep in mind that not all foods with protein are a staple of a balanced diet. Bacon, for example, provides protein, but it is high in saturated fat, which is a type of fat that should be consumed in limited amounts. 

For reference, healthy whole foods with protein include:

• Eggs 
• Wild fish
• Lean poultry 
• Legumes
• Tempeh
• Greek yogurt
• Cottage cheese
• Nuts
• Chickpeas 

Protein powder can help fill any gaps, especially if you’re trying to meet a higher protein target or get enough protein when you’re busy. If you have minimal time between a workout and work, for example, a smoothie with protein powder can be a lifesaver (and yes, I’m speaking from personal experience). 

Protein from foods or powders? Here’s how to enjoy both

Here are Dr. Francis’ go-to tips to find the right combination of protein from both foods and supplements or powders.

1. Start with food first: Track protein intake from whole foods for three to five days to identify any gaps. For example, maybe you’re not getting enough protein with lunch or your mid-afternoon snack.
2. Know your context: Note any circumstances that may make it difficult to get enough protein from diet alone.This could include a vegetarian or vegan lifestyle as well as any health conditions that may impact your ability to stomach certain proteins or protein powders, such as IBS or a dairy sensitivity.
3. Don’t forget hormones: Hormonal health also impacts how much, and what type of,  protein you need. Women in perimenopause or menopause often benefit from including soy-based protein, according to Dr. Francis. ”Fermented forms like tempeh are ideal, for its phytoestrogenic support alongside muscle-building benefits,” she explains, “For those with thyroid concerns, large amounts of raw soy may warrant monitoring. Personalized guidance matters.”
4. Listen to your body’s signals: Pay attention to how your body reacts to different protein sources. Bloating, skin breakouts, fatigue, or digestive distress are all signs that a certain type of protein isn’t meshing with your body. It’s not something to push through.
5. Variety is the name of the game: When possible, aim to get protein from many sources. A diverse diet often offers more benefits and is easier to keep up with.

What to look for on protein powder label (and what to avoid)

I have horrible seasonal allergies, which often means that come spring, I’m in the over-the-counter medicine aisle. But while I can trust that allergy medications went through the FDA-approval process, the same cannot be said about supplements, including protein powders. That means you have to do your due diligence before purchasing one. 

Here are three quality indicators to look for:

• Third-party tested: The FDA might not test supplements, but  third-party organizations do. Credible third-party certifications (e.g., USP Verified or NSF programs such as NSF Certified for Sport) are indicators that the awarding organization tested the product for contaminants. These certifications act as verification for label accuracy within the certification’s scope.
• Short, transparent ingredient list: Look for labels that list every ingredient and its exact dose. A short list of ingredients you recognize, including whole-food ingredients, is usually a good sign. 
• Amino acid profile: Protein is a source of amino acids, including those nine essential ones we discussed earlier. The more essential amino acids in a protein powder, the better. Some, like Veracity’s Metabolic Protein Powder, contain all nine.

On the flipside, here’s what you want to avoid:

• Proprietary blends: A “proprietary energy-boosting blend" or some such might sound premium, but a moniker like this hides what’s actually in the formula and how much of each ingredient you’re getting. As we mentioned above, look for labels that list every ingredient individually with its amount in milligrams.
• Artificial sweeteners or added sugars: I can’t be the only one to have tried a protein powder and loved the taste, only to read the label to find it had as much sugar as a candy bar. Before purchasing any protein powder, bar, or shake, check the ingredients list for added sugars or artificial sweeteners (like sucralose or aspartame). The latter may cause uncomfortable gastrointestinal distress, such as bloating or stomach cramping. 
• Allergy or dietary concerns: If you’re a vegetarian like me, a whey protein is not a  fit since it’s made from animal products. Similarly, those who are lactose intolerant may want to opt for a plant-based protein. 
  
  

Why taste, digestion, and budget matter for protein powder

The best type of protein powder will also suit your wallet, make your taste buds do a happy dance, and support, not hinder, overall digestion.

• Taste: Go for a flavor that works in whatever you're making. Chocolate, vanilla, cinnamon, and banana are all classics that blend well into smoothies, yogurt, oatmeal, or baked goods. Or go for a combo like the vanilla-cinnamon of Veracity's Metabolic Power Protein. If you're not sure where to start, here's a guide to the best-tasting protein powders.
• Budget: Check the price per serving, versus just the price per tub, so you get a better idea of finding a protein powder that fits your budget.
• Digestion: Artificial sweeteners and some additives can be hard on the stomach. Those with a sensitive gut or GI conditions like IBS or IBD may want to steer clear of powders with these ingredients. 

Before investing in a large container of protein powder, run a little DIY experiment. Purchase a smaller size and use it daily for a week, noting how it tastes and if it affects your digestion. 

Why muscle gain can stall even with a “good” protein powder

You’re getting enough protein, yet you still aren’t gaining any muscle. This can be a Frustrating (with a capital F) experience, and it’s sadly a common problem, according to Dr. Francis. The reason, she says, is because protein is just one piece of the biological puzzle. 

Muscle growth can be stalled by many different factors:

• Hormonal imbalances that disrupt signals to grow and maintain muscle (think: perimenopause or periods of chronic stress)
• Not getting enough sleep or recovery time
• Trouble absorbing nutrients due to a gastrointestinal problem
• A deficiency in a specific micronutrients, such as vitamin D or zinc

And this isn’t even a complete list of possible reasons. 

Even your gym routine might be to blame, if it consists of just going through the motions. “If training hasn’t changed in months or years, the body has adapted and the growth stimulus is gone,” says Dr. Francis, “Consistently increasing resistance, volume, or intensity is what keeps muscle growth moving. Even perfect protein intake can’t overcome a stagnant training program.” Basically, take this as your sign to try a slightly heavier set of dumbbells during your next workout.

If you’re having trouble pinpointing what is causing growth to stall, work with a healthcare provider. They can assess symptoms, run any necessary tests, and determine exactly what is going on in your situation. 

Key takeaways

• The best protein powder for muscle growth depends on your health goals, protein intake from food, exercise routine, and other personalized factors.
• That said, there are some protein types associated with enhanced muscle growth and maintenance. These include complete proteins and powders that contain MyoVera, a patented ingredient that helps the body grow, maintain, and repair muscle.
• A protein powder should also taste good, have a short, transparent list of ingredients, and supplement, not replace, whole food proteins.
• One powder that fits all these criteria is Veracity’s Metabolic Power Protein. This complete protein contains MyoVera and has a versatile vanilla-cinnamon flavor that tastes great in smoothies, yogurt, or just with water. 
• Frequently Asked Questions (FAQs) 
  
  

Frequently Asked Questions (FAQs)

Is whey the best protein powder for muscle gain?

Whey is often considered an effective protein powder for muscle gain, it’s not automatically the best choice for everyone.  The “best” protein powder for muscle gain depends on your  dietary needs, preferences, and how your body responds to dairy. If whey isn't a fit—whether because you avoid animal products, don't tolerate dairy well, or just want to eat more plant foods—high-quality plant-based proteins can build muscle just as effectively when you're hitting your daily protein target.

What is the best type of protein powder if dairy does not agree with me?

If dairy does not agree with you, go plant-based. A protein powder made from peas, pumpkin seeds, and/or chia seeds delivers protein without the bloating, gas, or stomach upset that dairy can cause for those with sensitivities to it. Even better, go for a blend that combines multiple plant sources, like Veracity's Metabolic Power Protein, for a complete protein and amino acid profile.. 

Do protein shakes build muscle on their own?

No. Protein shakes give your body the raw material it needs to repair and grow muscle, but the actual muscle-building signal comes from resistance training. Without lifting, extra protein just gets used for other things (or gets converted and stored as fat). The formula is simple: train hard, eat enough protein across the day, and protein shakes or smoothies can be a convenient way to hit your target.

Deep dive recommendations 

• National Library of Medicine. "Protein in Diet." 
• U.S. Office of Dietary Supplements. "Dietary Supplements for Exercise and Athletic Performance." 
• Harvard Health. "Building Better Muscle."
• Novant Health. "Why Women Shouldn’t Fear Working Out With Weights."