Orgain also offers a whey protein option for people who prefer whey to plant-based protein. They can be easily stored in a pocket or purse and then mixed in a bottle of water and still taste great, unlike other protein powders that may only taste good when mixed with milk. These products offer an easy and convenient way to consume an extra 20 to 30 grams (g) of protein daily, and most of them contain less than 150 calories per serving. However, adding more protein into your diet from food alone can be challenging, particularly if you’re busy or trying to keep your calorie intake low to support weight loss. They were not generally tested as a stand-alone fat-loss therapy.Building muscle requires protein, so when you're aiming to increase muscle mass, your body needs more protein.Key features• Only two ingredients (grass-fed whey + sunflower lecithin).• Sourced from the milk of grass-fed, pasture-raised cows.• Informed Choice certified for purity and banned-substance safety.Hashimoto's disease affects thyroid function, but the right diet may help manage symptoms.They are essential for protein synthesis, not just in muscles but also in other tissues, like hair. Grass-fed whey protein isolate sourced from New Zealand is the shining star in the supplement. To ensure your well-being when consuming protein powders, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. Many protein powders are full of…umm, well, they are full of protein, but often other unnecessary additives. Two of the best to consider include soya and hemp as they are plant-based, unlike whey and egg. Admittedly, this is the area of protein supplementation that gets confusing for a lot of people. Now the question becomes what type of protein supplement you should get. And one of the best ways to ensure that you get enough is via protein supplementation. Yes, protein serves many purposes in your body, which is why you need it in order to look and feel your best. Choosing a high-quality, bioavailable protein and ensuring you are exceeding your caloric needs will be a sure fire way to build muscle quickly. That's not to say that plant-based sources of protein aren't efficient. Protein with the highest bioavailability will be protein from animal sources, such as eggs, whey, and beef. High bioavailability means that the protein is easily absorbed by the body and will thus be more easily utilized. You cannot put on muscle if you're burning more calories than you're taking in. But you can also consume it in bars and in powder form, our focus here.Simply Tera’s Organic Whey Protein delivers 20 g of protein per serving with just four simple, organic ingredients.In summary, whey protein is not just for bodybuilders and athletes.These bodybuilding supplements are the cream of the crop when it comes to potentially building muscle while losing fat.They therefore provide more calories and protein than most other products can provide.That's especially important if you take medications or supplements or if you have kidney disease, diabetes, or another long-lasting health condition.—pair it with whole foods like fruits, vegetables, and healthy fats like nuts or nut milk, and supplement around your activity levels—like after workouts to support muscle recovery or for on-the-go nutrition to sustain your energy during the day. It is the substance that builds muscle, repairs tissues, fuels recovery, regulates appetite, and plays a pivotal role in weight management. But to scientists, athletes, and anyone striving for better health, protein is nothing less than a life-shaping molecule. To many people, protein is just another part of a balanced diet, something found in eggs, chicken, fish, or beans. Science doesn’t support most claims about this bee byproduct, and supplements have potential risks Many of the brands on this list have several mouthwatering flavor choices for their proteins that could satisfy any sweet tooth, but our favorite is ONNIT Whey Isolate in Mexican Chocolate. Additionally, KOS only uses high-quality ingredients that never include artificial colors, flavors, or preservatives. Are you looking for a protein shake that is both certified organic and tastes like your favorite coffee-sugar-milk morning beverage? Although these nutrients are important in a triathlete's diet, when consumed too close to a workout they can slow down digestion rate and cause gastrointestinal distress—not ideal during a training session or race! “Liquids are usually less satiating than solid foods, so having more protein in a shake can help keep hunger at bay,” she says. For protein shakes, Wells recommends finding a brand with at least 18 g of protein. She explains that while some sugar helps the bar taste good, too much sugar can add extra calories you don’t need. However, this can slow down your metabolism and make it harder to lose weight and keep it off in the long term. They are low in calories, making them an ideal choice for individuals who are watching their calorie intake. Support healthy blood sugar levels, reducing the risk of developing insulin resistance and type 2 diabetes. They showed that following whey protein ingestion the plasma appearance of amino acids is fast, high and transient. In a comparison between casein and whey protein supplementation, Boirie and colleagues (1997) showed that a 30-g feeding of casein versus whey had significantly different effects on postprandial protein gain. A significantly greater improvement was seen in repeated sprint performance in the group supplementing with colostrum compared to the group supplementing with whey protein. While the bulk of your protein should come from whole, natural foods, protein powders can be a convenient and effective way to boost your intake, especially when you’re short on time or cutting calories. While the ease of whey protein powder lends itself to on-the-go options like shakes, you can use it to boost the protein content of real food, too. Whey protein powder is rich in amino acids, which, as mentioned earlier, are the building blocks of muscle. 'It's cheaper and slower release but ideal for general use, especially if cost is a concern and you can factor the extra fat and calories into your macros.' A regular MH award-winner, Form remains the undisputed champ of plant-based protein.] It offers 24g of protein per serving, including 5.5g of BCAAs.' If you’re an athlete who competes professionally, Fleming recommends opting for supplements with an Informed Choice or Informed Sport label. (22) It is also low in calories (120 per serving), which may be important for some people, especially if they are not relying on it as a meal replacement shake. She rated its formulation 4.5 out of 5, in part because Gainful uses both brown rice protein and pea protein to deliver up to 23 grams of total protein. Rather than one container of a singular flavor, Gainful’s Everyday Plant Protein comes in an unflavored base powder that can be enhanced through different flavor packs (of which there are a ton). Want to give protein a permanent spot in your supplement routine but don’t want to shell out your life savings? Still, though, for staving off those late-night cravings and keeping your muscles full throughout the night, it’s hard to find a better solution than this tasty treat. Humanogrowth capsules promote the production of human growth hormones and testosterone in the body, leading to formation of more and stronger muscles. Humanotropin capsules support muscle building in the body. This supplement is a clinically tested supplement that enhances the production of growth hormone in the body. In the world of bodybuilding and muscle growth, two elements are immensely relied upon. These supplements are usually ingested through the mouth. One of the ingredients included in this formula is 75mg of grains of paradise, which one study suggests may increase energy expenditure and result in decreased visceral fat. This pick has classics like green tea extract and some bonus ingredients, like grains of paradise, which may help you burn fat. I’m usually not a fan of fat burners, but this contains fewer questionable ingredients than many others on the market. What is the difference between mass gainer and protein powder? Because it's unflavored, you're in Isopure Zero Carb Unflavored Protein is as straightforward as it gets, no flavor, no frills, just pure protein. It's super smooth too, without the chalky texture that some unflavored powders can have. Isopure Zero Carb Unflavored Protein is as straightforward as it gets, no flavor, no frills, just pure protein. But if being both vegan and gluten-free with organic ingredients is a top priority for you, this might be worth the trade-off. Also, the serving size is two scoops, so you'll go through it faster than you would prefer, and the sodium level is slightly above average. We’ve included a range of options, from stacks for bodybuilders to those for beginners — here are our picks for the best supplement stacks for athletes on the market today. So, here's to finding your perfect protein powder and taking a giant leap forward in your fitness journey! Selecting the best protein powder is a critical step in this journey. Embarking on a journey to improve body composition through muscle gain and fat loss takes commitment, hard work, and the right nutritional support. Further studies are needed to confirm the results seen in animal studies and to elucidate the mechanisms supporting weight loss in humans. Evidence supporting its ability to induce weight loss, however, is limited and of low quality, so its consumption cannot be recommended for this purpose. The daily caloric intake, calculated from 24-h food recalls, decreased at four weeks in both groups and increased to baseline levels at week 8, suggesting an effect on weight loss independent of caloric intake. Furthermore, many active compounds present in this plant, such as acemannan and polyphenols, may increase the gut microbiota SCFAs production and stimulate gut anorexigenic hormones release, with the effect of reducing food intake and inducing weight loss . Vera has been shown to reduce visceral fat accumulation, suppress lipogenesis related genes , enhance the expression of UCP-2 and activate the AMPK pathway, leading to the acceleration of glucose and lipid oxidation in muscle and white adipose tissue . Since protein powders are considered dietary supplements, they’re not overseen by the FDA. In addition to providing 24 grams of grass-fed whey protein per scoop, this protein powder is full of organic premium ingredients and free from added sugars but does contain stevia. Our experts are big fans of Gnarly products, and this whey protein powder was made from antibiotic-free, non-rBGH grass-fed cow’s milk and is filled with healthy fats and omega-3 acids. That being said, there are specific situations — based on health status, life stage or training programs — when supplementing with a protein powder can help you meet your nutrient needs. If you use expired protein powders, you run the risk of bacterial growth.Our choice for the best protein powder for muscle gain for women is Cira Bright Whey Protein.L-Carnitine is naturally produced in your body anyway, but a review of 37 studies showed supplements significantly reduced fat mass and body weight.Their effect comes from helping you meet protein and calorie targets consistently rather than any magical ingredient.And eating low-fat dairy products can reduce your risk of low bone mass in the future.They can contribute positively to weight loss while supporting muscle preservation. Green tea extract stimulates thermogenesis, which signals to your body to rev up heat and start burning calories. Thorne’s Green Tea Phytosome features green tea phytosome, which is decaffeinated green tea and may enhance weight loss when combined with lifestyle changes. Beta-glucan can help a person feel full for longer, as its digests slowly, contributing to weight loss. Basic weight‑loss shake (approx. 200–300 kcal) The key is choosing the right dose and composition and watching total daily calories. Replacing most meals indefinitely may work short term but can leave your diet narrow and less enjoyable long term. Replacing one meal per day with a shake is a sustainable compromise for many people. Registered dietitian Laila Ouldibbat points out that the powder also contains lactase4 and protease5 enzymes, which can aid in the breakdown and digestion of lactose and protein, respectively. A serving size is also two scoops, meaning you can stretch its shelf life a bit while still getting 25 grams of protein per scoop (that’s a huge plus in this economy). Or, as registered dietitian Laila Ouldibbat puts it, it “supports lean muscle mass growth and not just mass.” This can still help you achieve a caloric surplus (when the amount of calories you consume is greater than what you expend in a day) without risking excess fat gain. This mass gainer also has 10.7 grams of BCAAs, 5.2 of which come from leucine (which has been linked to6 supporting muscle size). To bring you the best protein powders on the market, we thoroughly tested dozens of products across multiple brands. We also love its simplicity, as NOW Sports Whey Protein Isolate contains just two ingredients — whey protein isolate and sunflower lecithin, with no additives. For individuals who are avoiding dairy, plant-based protein powder options like soy isolate protein can also be beneficial. Also, it’s important to note that women shouldn’t take protein powders if they are currently pregnant or nursing. Most companies that produce protein powder supplements only recommend two daily doses for between meals or around workouts. Like any supplement, it’s safe to use protein powder, but you must do so in moderation and follow all precautions. It’s important to note that protein powders alone do not support muscle gains or improved strength. In terms of weight loss, protein powder assists in curbing hunger by making you feel more full. Muscle Milk Pro Advanced Nutrition Protein Shake Also, we worked with an accredited, third-party lab to test more than 150 protein powders for accuracy and purity. “This is, without question, one of the best protein powders I’ve had in recent memory,” says our tester, a certified personal trainer. We love the amount of protein it packs per serving, plus it’s free of artificial ingredients. It has 21 grams of protein per scoop from peas and rice. This powder is perfect for vegan athletes who need lots of protein. It gives you 30 grams of protein per scoop from peas and seeds. Choosing a protein powder for weight loss can be overwhelming—especially when every tub on the shelf claims to be the magic solution for trimming your waistline or powering your workouts. Third-party testing verifies that the ingredients on the label and the amounts are what is actually in the protein powder. It has less fat, carbohydrates, and calories than whey concentrate and contains as least 90% protein. Called the DASH diet (Dietary Approaches to Stop Hypertension), it’s been shown to be helpful by numerous studies. Our nutrition calculator will instantly provide you with daily macros, calories, and portions—personalized for your body, eating preferences, and goals. And eating low-fat dairy products can reduce your risk of low bone mass in the future. Aside from managing your diabetes, a healthy diet offers other benefits too. However, we ultimately didn't choose this shake because it contains two artificial sweeteners in addition to stevia and monkfruit, carrageenan, and a few gum ingredients. We also like that these shakes are a natural source of probiotics since they're made with cultured yogurt, which makes the shakes good for gut health and immunity. Aside from providing 30 g of protein, each drink has a few other essential nutrients, like 25% of the daily value for calcium and 100% of the daily value for vitamin B12. This shake works well for someone who wants a simple protein and collagen shake and not a complete meal replacement. So, to get the most out of your workouts and maximize your muscle growth, we’ve compiled a list of 8 supplements that can help boost the results you’re looking for. Meet Anna, a Nashville, Tennessee–based registered dietitian on a mission to make healthy eating easier — from simple food swaps to grocery shopping hacks and more. In 1 cup of frozen edamame, you’ll find 10 g of protein and 4 g of fiber — plus, it’s only 90 calories, according to the USDA. This means your body can absorb it faster than other types of whey protein. Whey protein powder is a convenient supplement that provides a high amount of protein derived from milk. I hope this article has given you a better understanding of what protein powder is and why it can be helpful in your diet. Supplementing with protein powder will give you additional benefits too – such as increased calorie intake without feeling hungry or bloated; a better sense of fullness after meals; easier digestion due to lower levels of lactose found in many protein powders. It has been shown that creatine not only increases muscle strength but can help increase lean body mass as well as reduce fat. Does protein powder help you lose belly fat? This is reasonable for a whey protein isolate, which tends to cost closer to $2.00 per serving since the whey undergoes a lot of processing to remove the fat and carbs. However, it does have a gritty texture, though this isn’t unusual for plant-based protein powders because plants have a higher fiber content. Ritual’s Daily Shake Pregnancy & Postpartum protein powder is one of the only protein supplements I’ve found that’s made specifically for women. However, you get 76 servings, and it’s unlikely that you’ll find a cleaner protein powder out there, so we think the price is worth it. It contains just one ingredient — whey protein concentrate — and boasts 25 grams of protein per serving, whereas many others only have 20 to 23 grams per serving. Best Protein Powder for Female Weight Loss - Gainful Protein For some people, there may be potential benefits of higher daily protein intake to preserve muscle mass and strength. Experts recommend 75 to 100 grams of protein a day for the developing fetal tissue, as well as the enlarging placental,, breasts, and blood supply. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn't exercise), that translates into 53 grams of protein a day. Some people believe that eating fewer carbs causes you to lose weight from your belly area first because the liver metabolizes this body fat into glucose for energy. Capsaicin is the compound in chili peppers that gives them their kick, which may increase your body’s calorie burn and decrease your appetite and calorie intake. It’s been touted as a weight-loss ingredient for a long time, but taking capsaicin may leave you disappointed. If that’s you, ask your doctor if they recommend taking a supplement. “However, it doesn’t mean taking extra magnesium will directly lead to fat loss,” she says. Casein contains a higher portion of histidine, phenylalanine, and methionine, the amino acids not known for jumpstarting the muscle-building process. But unlike whey, casein protein has slow digestive properties because it curdles once it hits your stomach acid, decelerating the process. Like whey, it harbors all nine essential amino acids. In other words, it contains all nine essential amino acids your body needs for optimal functioning. Although, Huge Vegan Protein is great for those on plant-based diets. In this study, 75 healthy men and women who were overweight (BMI 24–30) received one of five treatments daily for 12 weeks while maintaining their regular lifestyle and eating habits. However, the extent to which these effects affect weight loss is less clear, partly because clinical trials examining the effects of caffeine on weight loss have all been short and have used combination products. According to all of these reviews, longer term clinical trials with rigorous designs and large samples are needed to determine the value of bitter orange for weight loss. The best pre-workout supplements may not only improve overall body strength but also performance power and endurance. If you are searching for an all-natural protein supplement, you will not find a product more open about its genuine ingredients than this one. (4) To ensure you get the most natural form of whey protein you can, Transparent Labs uses dairy from 100% grass-fed American cattle. Actually, whey supplementation was found to quite literally alter your genetic makeup to favor muscle building. Since Transparent Labs is very transparent about what ingredients it uses to make its supplements, you will not have to stress over whether or not this product is safe for consumption. When added to a mass gainer, creatine can help users ensure the muscle mass they’re putting on is what’s known as “quality size,” meaning it’s not just extra fat. A caloric surplus of 1,000 calories—which they might get with more traditional mass gainers—can speed up fat gain, not muscle gain. Crazy Nutrition Mass Gainer comes with 488 calories, 55 grams of carbohydrates, and 40 grams of protein per four-scoop serving. Fiber supplements work by soaking up water in your digestive system. Fruits, vegetables, and whole grains are great sources of fiber, but if you don't get enough from food, supplements can help. Also, protein is key for keeping muscles strong. Protein powders make it easy and effective to boost your protein intake. Because of this, many weight loss products contain CLA. We considered price, protein type, taste, flavor, and overall ratings to recommend the best eight powders, and Huge Supplements Whey Protein came out on top. They’re a great way to kill those cravings, boost your metabolism, accelerate muscle building, and get rid of fat. Additionally, you should consider drinking a protein shake after your workouts to help your muscles recover and replace the protein you burned off through exercise. A protein-filled breakfast will speed up your metabolism and ensure you feel full without adding a whole bunch of calories right off the bat. Those in the former group lost an extra 3lbs of body fat and 1 inch in waist measurement. “Dymatize Super Mass Gainer contains a huge serving of carbs and very small portions of protein and fat. For athletes who want to ingest plenty of calories each day, a hefty mass gainer can help. Dymatize Super Mass keeps calories high, packing plenty of carbs and protein per serving. Remember it’s important to eat a balanced diet that delivers a wide range of nutrients from a variety of sources. Beyond just the calories in the shake, it’s important to pay attention to the nutrients as a whole. Given that calorie content varies greatly from shake to shake, it’s important to pay attention to how many calories you’re consuming. It comes in two standard flavors—chocolate and vanilla—with no added sugars and 24 grams of protein. While some whey protein options lead to side effects such as bloating and stomach cramps, this protein powder is easier on the stomach, ensuring your gut health will remain unharmed. However, if you are a bodybuilder or an extreme athlete, you might prefer whey isolate because of its high protein content per serving and limited amount of carbs, fats, and calories. Furthermore, supplementing with protein powders can help fill the nutrient deficits of a meal, according to dietician Alyssa Ravy. Using protein powders gives you a simple way to get the right amount of essential macronutrients in your daily diet, especially if you’re trying to lose weight. Best Tasting Protein Powder for Weight Loss: Cellucor C4 Whey Protein Of course, you should also listen to your body when choosing a proper protein supplement. It’s always wise to look at the sugar content of your protein powder. Typically, you can expect one serving of whey to be somewhere around 110 to 130 calories — a nice, rounded number for putting into your best calorie calculator. Which leads me into another important point, you cannot gain muscle and lose fat simultaneously, unless you are obese in which case it can occasionally happen. There is a major difference between losing weight and losing fat which is very important to understand. It’s best to consult your doctor before starting a new supplement, especially if you’re taking prescription medication or have a diagnosed health condition. Depending on where you live, supplements may or may not be a regulated industry. For example, if you want to try creatine, it’s better to take it as a separately-formulated supplement. What’s more, manufacturers often include these additional supplements in inadequate amounts. Thorne also costs a bit more than average at $2.17 per serving—but if you’re a competitive athlete looking for a certified product, that extra cost should provide the assurance you need. First, we need an all-around solid product that boasts ample protein. And a protein that’s as clean as this one comes with a higher price tag. It’s hard to find an easier way to make progress toward your daily protein goals than by taking a few big gulps of a high-protein smoothie. “There is a nice rich chocolate flavor, and it’s not too sweet. One thing to note is that the serving size is two scoops. But it still only has 2 grams of sugar and 9 grams of total carbohydrates, which is pretty balanced for a shake that’s supplying so many other nutrients too. This bumps up the micronutrient and antioxidant profile so you’re not just getting protein—you’re getting other important nutrients too. It has a protein blend that combines pea protein, flax seed, quinoa, pumpkin seed protein, and chia seeds. Both forms have advantages depending on your dietary needs but rice protein is less expensive than whey so if cost is an issue this might be worth considering as well! Protein powders comes in both animal based (whey) and plant-based sources (rice). You may be wondering how these items can help us achieve our goal of gaining muscle or losing weight, but it’s actually not as difficult as we might think! That way you know not only what’s in your protein powder, but where it came from too. A popular and well-regarded choice, Optimum Nutrition’s Gold Standard protein powder shows up on a lot of “best of” lists. Caffeine might also contribute to weight loss by increasing fat oxidation through sympathetic activation of the central nervous system and by increasing fluid loss 41,45. Some weight-loss supplement labels do not declare the amount of caffeine in the product and only list the herbal ingredients. However, this increase in body weight did not significantly affect body fat and lean tissue levels or waist circumference. Weight gainers are a broad group of high-calorie supplements that are marketed to those who have trouble gaining weight. To gain weight, you need to consume more calories than your body needs for normal functioning. A substantial amount of research has shown that creatine supplements can improve exercise performance and muscle gain over time. And because it’s Informed Choice certified, you’ll have peace of mind that it contains zero harmful compounds or banned substances. “My partner has stomach issues with some proteins but didn’t have any with this one,” she says in our Nutricost Whey Protein Concentrate review. That said, GGR Senior Head of Content and Level weightlifting coach Kate Meier says it doesn’t taste artificial. Losing a lot of weight doesn’t have to involve losing a lot of money. If you’re looking for something a little more affordable and don’t feel like you need a casein protein, we recommend trying Nutricost Whey Protein Concentrate. The Chocolate Fudge flavor of Clean Gainer was a favorite of GGR senior editor and certified personal trainer Nicole Davis’ favorite-tasting mass gainers on our list—she said it reminded her of hot chocolate. Jacob Penner, USAW-L2 and owner of Endless Strength Weightlifting, says this is the only mass gainer he can stomach—literally. The fat blend is made of medium-chain triglycerides, often called the “good fats,” that may help boost energy levels3. In other words, this mass gainer is geared toward those looking to create a sizable, yet aesthetically pleasing physique. The small amount of sugar in this protein comes from the naturally occurring lactose in the whey. The addition of coconut MCT oil adds easily digestible fat which, along with protein, will keep you satisfied longer. Pea protein is used as the main source of protein in this powder. Pretty much every muscle-chasing lifter and athlete has their own sob story about buying a protein they ended up regretting. Home-based best workout plan makes it clear that one does not need to spend a lot of money at the gym to achieve an impressive physique. The particular best workout program in men (that makes use of upper/lower splits) and the best workout program in women (that makes use of full body training) both provide outstanding outcomes when exercised two times a week with appropriate nutrition. The optimal muscle-building program has been created with the focus on progressive overload. In addition, the sugar content of protein powders can be vary depending on the brand; some brands may have as much as 23 grams per scoop. Over-the-counter protein powder supplements have become increasingly popular in the United States and are a multibillion-dollar industry. The U.S. Food and Drug Administration (FDA) considers protein powder a supplement, not a food, so it’s up to manufacturers to evaluate products’ safety and label them accurately, according to Harvard Health. Dr. Laube also notes there haven’t been more recent studies to see if protein powders now contain fewer (or more) potential toxins, and more research is needed to assess the health effects of BPAs and other contaminants. These protein powders are made the same way as protein isolates, but are processed one final time to break the proteins down into their individual building blocks, called amino acids, per research. Additionally, the sub-$100 price tag can be great for keeping your budget aligned through multiple months of supplementation. While there’s a lot to love about these products, it’s also important to note that they include artificial flavors, colors, and sweeteners, which docked their formulation score to a 4 out of 5. The product also contains 1 gram of taurine, which is believed to help reduce muscle soreness post-workout (23). While the added creatine is a nice bonus, it’s not necessary and could contribute to bloating and diarrhea, especially since you’re already getting creatine from the Cell-Tech Creatine product. For proteins to be used by the body they need to be metabolized into their simplest form, amino acids. Aside from constantly updating and adding to our ever-growing nutrition section, Men's Health also dedicates an annual Sports Nutrition Awards package where we break down the best products for men — ranging everywhere from protein powder to energy drinks. This can depend on the type of protein you're taking, but most, like whey, soy, pea and hemp 'will be best taken after training to elicit muscle protein synthesis', says Fleming. 'If you're slightly under this then a protein powder will be a perfect addition to help,' he adds.' 'Before relying solely on a supplement, try to ensure you're consuming 1.5-2g per kg of bodyweight regularly,' he says. The body prioritises amino acids for protein synthesis over energy production. The study revealed that consuming one hundred grams of protein resulted in four times more amino acids in circulation compared to twenty-five grams. Keep reading to uncover practical ways to build muscle, burn fat, and transform your physique with smarter protein strategies. Want to master protein for muscle gain and fat loss and boost your results in the gym? However, it is extremely important to always refer to your doctor or a medical professional when adding new supplements to your routine — especially if you have any prior conditions or health concerns. In this guide, we provide the “protein percentage” of foods. High protein foods are on average high in all of these nutrients. High protein foods are high-satiety foods — the kinds that help you stay full and satisfied. The higher the number, the more protein the food provides per calorie. Keep reading to learn more about the best high protein foods. The enzymes break down the whey protein isolate for easier digestion and utilization. The whey protein isolate comes from grass-fed American cows never treated with the recombinant bovine growth hormone (rBST). This is the simplest protein powder on our list as it's free of flavorings and sweeteners. “Pure” protein, whether derived from plant or animal foods, probably has similar effects on health, although the mix of amino acids can have health implications. Individual needs will vary based on factors such as age, exercise level, health conditions, and overall dietary pattern. The National Academy of Medicine also sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each day. Learn the basics about protein and shaping your diet with healthy protein foods. Large-scale trials evaluating the benefits of oral collagen supplements for skin and hair health are not available. You can meet your body’s daily protein requirements whether you drink shakes or eat only whole foods. Protein powders are a quick way to help ensure that your body is nourished and satisfied. They can help you determine the best course of action and ensure that you’re getting the nutrients you need to support your weight loss goals. Ultimately, the key is to find a dosage and timing that works for you and your individual needs, and to consult with a healthcare professional or registered dietitian for personalized advice. This can make them a healthier choice for those looking to lose weight and improve overall health. At 400 calories per serving, it's a true meal replacement that you can use to replace a more substantial meal, whether that’s breakfast, lunch, or dinner, while still providing what you need. It's made with soy protein isolate and provides 20 g of protein per serving and 6 g of fiber. Because they're made with whey, collagen, and egg whites, they're also not vegan, although Hlth Code now offers a plant-based version. Hlth Code costs about $4 per serving, which is pricier than most other powdered meal replacements. The authors commented that the cause of this finding might have been stored vitamin D in body fat and skeletal muscle that was released during weight loss.The Kaged Micropure Whey Protein Isolate is a fast-digesting protein powder designed for men and women.Naked Pea Protein is one of the best plant-based "pure" proteins on the market.This review is meant to help you choose the best protein powder that fits your lifestyle, preferences, and specific health needs.This fact-check highlights the nuances in the expert's claims, reinforcing the importance of tailoring protein strategies to individual needs and goals.Whey is considered a “complete protein” because it contains all nine essential amino acids, or the building blocks of protein.The average whey protein supplement tends to cost somewhere between $1 and $2 per serving, but this Nutricost profile costs less than $0.90 per dose. Both types of protein contribute to satiety, muscle preservation, and overall nutrient intake. This means that a higher protein intake can contribute to overall calorie expenditure, aiding in weight management. High protein intake often comes from animal sources, which can lead to higher levels of saturated fat and cholesterol if not balanced properly with other food groups. Spreading your intake across meals can help maintain energy levels and keep hunger at bay, making it easier to stick to a calorie deficit, which is essential for weight loss. For example, one protein powder contained 25 times the allowed limit of BPA. There are numerous risks to consider when using a protein powder. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. To lose weight, especially harmful belly fat, combine diet and exercise Best Whey-Based Protein Powder: Pure Protein 100% Whey Powder Be warned, though — egg protein powder often has a less-than-desirable taste and smell to it, making it more suited for cooking-based recipes rather than a standalone beverage. Speaking of other plant proteins, you can find additional plant protein powders on the market sourced from soy, hemp, or chia seed. (12)(19)(20) If you want to go with a casein protein, check out our recommendations for the best casein protein powders. Since men tend to have bigger bodies and more muscle mass than women, they require more protein in their diets than women do. The right timing for drinking protein shakes is an ongoing debate in the fitness community. Once you’ve found a flavor you love, drinking a shake will start feeling like a treat, which will further prevent pesky cravings from ruining your progress or mental health. Plus, it can help you keep the fat off once you’ve lost it for a lifetime of feeling great. Of course, a plethora of lifestyle and ingredient factors come into play when losing fat. This phenomenon is known as the thermic effect of protein and provides a small (but mighty) metabolic boost. #4. Ghost Whey In fact, every single training study shows that collagen protein boosts lean mass gain 2,3,4. That is, it won’t give you enough of all the proteins that you need to build muscle.But moreover, you don’t actually absorb all of the collagen you eat. For years, people have written off collagen as a muscle-building protein. It’s important to integrate your protein consumption throughout the day rather than having it all at once. For example, if you are lactose intolerant, a plant-based protein might be more suitable. Each protein source has its benefits, and the best choice often depends on individual dietary preferences and restrictions. Several studies have evaluated the effects of chromium supplements, usually in the form of chromium picolinate, on weight loss. In contrast, in a 28-day trial, chitosan (2 g/day divided into two equal doses) failed to reduce body weight compared to placebo in 28 women who were overweight and in 6 men who were overweight and who maintained their normal diet during the study . In a small study, 12 healthy men and 12 healthy women (BMI 20–36) followed the same diet for 12 days (five meals per day with 38% of energy from fat) . It is purported to promote weight loss by binding to some dietary fat in the digestive tract, preventing its absorption 16,41. Balancing protein metabolism during exercise, leveraging amino acid metabolism, and choosing high-quality sources will deliver the best results. Protein is essential for muscle gain and fat loss, but the process doesn’t have to be overwhelming. Adding small amounts of protein to intra-workout shakes may be trendy, but it’s unnecessary for most people unless you’re an elite endurance athlete. This is especially true when it comes to muscle protein synthesis (MPS), which benefits from consistent intake over time. Natural Medicines says that chromium is "possibly ineffective" for weight loss. But a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren't any significant benefits. The National Center for Complementary and Integrative Health states that chitosan has not been shown to be effective for weight loss. Natural Medicines, an independent group that analyzes research on supplements, says there isn't enough reliable evidence to rate it. Enthusiasts say it can block fats and cholesterol from getting absorbed by your body. Aim for about 30 minutes of activity, such as brisk walking, most days of the week. And avoid eating too much food with added sugars, salt or saturated fat. Eating solid food may cause excess weight to return if you don't make smart food choices. And studies often test many protein sources and not only protein shakes. By far the biggest benefits of MuscleTech Grass Fed Whey are the energy boosts and lean muscle gains. You can easily blend/shake it into juice, ice, fruit, or a healthy beverage to achieve a smooth shake. This is a great all-natural budget choice for those looking for impressive muscle gains. It mixes easily into water or milk to make a delicious on-the-fly protein shake. It’s a powder that easily mixes or blends into your favorite beverage. But your muscle mass, activity level, caloric intake, and many other factors affect your protein requirement. No further effect on muscle gain was seen from protein intakes higher than 1.6 g/kg/day for either trained or untrained participants. That is almost a pound of extra fat-free mass gained and a pound of fat lost, just by eating slightly more protein. When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. In this case, protein powders can be a helpful way to supplement your intake. If you want to follow a high-protein diet, aim for 1 g to 1.6 g of protein per kilogram of bodyweight per day. But protein powders may be a good choice for people struggling to get enough protein in their weight-loss journey. Keep in mind that many people use protein powders in order to gain — and not lose — weight. “It wasn’t too sweet and it was a satisfying swap for my regular protein shake.” A little different from your standard mass gainer, this product contains 27 vitamins and minerals, earning Huel a score of 5 out of 5 for formulation. It’s important to note that this product uses milk protein, which may not work for all athletes. “This is one of my favorite plant-based powders flavor-wise — plus, my kids approve of it,” said health writer Caitlin Beale, RDN. We like Evolve's Plant-Based Protein Shake because it's a vegan option with 20 g of protein only 140 calories per serving. Protein plays many vital roles in our bodies, serving as an essential nutrient for our muscles, tissues, immune health, and metabolism. As we suggested earlier, the effectiveness of most weight-loss supplements has not been definitively proven. It’s a smart way to satisfy those cravings without straying from your weight loss plan. Protein makes it easy to hit your daily protein target, helping you hold onto that hard-earned muscle while you’re in a calorie deficit. Muscle tissue is metabolically active, meaning it requires more energy (calories) to maintain than fat tissue, even at rest. In this guide, we’ll dig deep into 8 of the best options out there, breaking down exactly why each one stands out and how they can support your weight loss journey. You’re already putting in the hard work at the gym, watching your calories, and showing up for yourself day after day. It's essential to check the product's label you're considering to see how many servings you get in the container, as the total price can be misleading for what you get.25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School.It regulates appetite, boosts metabolism, preserves muscle mass, and stabilizes blood sugar—all factors that determine whether a weight-loss journey succeeds or fails.Namely, it helps facilitates fatty acids into the mitochondria of the cell so they can be metabolized.In this article, we'll focus on different whey proteins–concentrate, isolate, and hydrolysate–and set aside other types such as egg, vegan, casein, hemp, collagen, etc.As science continues to explore nutrition, protein remains at the forefront of research.Ideally, aim for one that has less than five grams of added sugar per serving.Off-season bodybuilders can maintain muscle mass by ingesting two to three grams of creatine daily. Being able to drink protein shakes makes it much easier to meet your protein needs, especially when you're short on time or right after a workout. It is easy to throw them in a shaker or blend into a smoothie for a quick, protein boost that keeps you on track with your goals. Just because you’re in a rush doesn’t mean you should skip out on protein. This is particularly important for athletes and active individuals aiming for muscle growth, muscle gain, and improved strength. Protein powders can vary in their ingredient list, with some containing minimal additives while others may include artificial sweeteners and fillers. While it resembles the color and texture of eggs, it’s actually made entirely of plants. Wells also points out that oats provide your body and brain with long-lasting energy. Its reputation for boosting energy is solid, but don’t forget it offers protein, too. At the same time, Wells advises against consistently using protein bars or shakes as meal replacements. The right choice depends on how much weight loss you want, tolerance for side effects, and whether you prefer pills to injections. However, some multi-ingredient oral supplements tested in human clinical trials, like Motus (oral), report results that narrow the gap in the short term. Prescription injectables such as semaglutide (injectable) and tirzepatide (injectable) usually deliver larger average weight losses in well-conducted trials. On average, most single-ingredient supplements produce modest, low single-digit percent changes in human clinical trials. Combine any supplement with protein, resistance training, sleep, and behavior support. “Still, its protein-to-carb ratio may be better tolerated than other options on the market.” “This product’s calorie count can certainly help with mass gaining, but the lack of thorough nutrition facts gives me pause,” she says. (7) You can take this supplement at just about any point before, after, or during your workout. As three of the nine essential amino acids (as opposed to EAAs, which have all nine), BCAAS are fairly eclectic, as they may help benefit recovery and mental focus for tough training. Additionally, we score the price at 3 out of 5 given its higher $1.49 cost per serving. If FDA finds a supplement to be unsafe, it may take enforcement action to remove the product from the market or ask the manufacturer to recall the product. Forty-five percent of Americans who are overweight and 67% of those with obesity are trying to lose weight . More than two-third of adults and almost one-third of children and adolescents in the United States are overweight or have obesity 1,2. Maintain whole‑food variety and consult a healthcare provider if you have medical concerns. Choose what fits your dietary preferences and tolerances. Losing weight by reducing body fat is a challenging but more than achievable goal that requires commitment and consistency. Whether it’s protein content, carbs and fats, micronutrients, price, or the type of protein that fits your lifestyle — it’s important to remember what makes the most sense for you. Again, the exceptions are mass gainers, which tend to run around $5 per serving, and bulk proteins on the opposite end of the spectrum, which can be as cheap as $1.25 per serving with a larger up front cost. It’s packed with 28 grams of pure whey isolate to potentially get to your muscles faster. Protein powder isn’t necessary for muscle gain, but adequate daily protein intake is a necessity. Best Supplements For Weight Gain Amanda is a content writer and journalist with extensive experience in the health, fitness, lifestyle, and nutrition niches. Erin has experience writing and editing workout-based, human interest, product reviews, and advertorial stories within the fitness industry. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals. Daniel Preiato is a registered dietitian who specializes in sports nutrition and nutrition education. You may want to purchase a sample size of several proteins to try them out before committing to a larger size. The formula’s all-natural ingredients are easy to digest. Vitamin Shoppe guarantees that True Athlete Natural Gainer has 100% approved ingredients for athletes. Because of the larger serving size, a six-pound container has eight servings and costs around $45. After using this product and researching its list of ingredients, BarBend editorial member Ben Emminger scored the formulation a 4 out of 5. “I’d recommend investing in a countertop blender if you’d like to consume this powder regularly.” “Each serving calls for three rather large scoops, and finding a blender bottle that can house this much product at once can be a pain,” he said. We also like that it prioritizes low-glycemic carbohydrates via the inclusion of gluten-free oat powder and sweet potato powder. Mass gainers help gym go-ers grow mass fast, but weight and mass gainers are not necessary to grow muscle.Buying the XL tub lowers the cost to just around $2.22 per serving, but you may be stuck with a huge container with 40+ servings if you don’t like it.Naked only uses coconut sugar to sweeten its protein supplements, which isn’t nearly as sweet as artificial sweeteners like sucralose or acesulfame potassium.You do only get two flavor options with this mass gainer, though, so if you’d like more variety, you may want to check out Huel Black Edition or Rival Nutrition Clean Gainer.Many probiotic strains derive from species with a long history of safe use in foods or from microorganisms that colonize healthy gastrointestinal tracts.So while we will always recommend that you choose fewer processed foods, we feel that occasionally using protein powder might make sense for some people. The protein in this meal replacement comes from a blend of rice and pea protein, and it's sweetened with real cane sugar and monk fruit extract. Although the powder isn't quite as convenient as ready-to-drink options, our research shows that it's well received by most customers and mixes easily. Our research found that many people like the taste of these meal replacement powders but say they can be clumpy and chalky. While this protein shake is only limited to vanilla and chocolate flavors, they’re both pretty tasty and satisfy even the most discerning palate. It also contains some artificial ingredients like sucralose and acesulfame potassium,” Bourgeois says. “I didn’t like that it didn’t disclose how much of each protein is in the protein blend. It’s the cheapest protein drink on our list — our testers gave the price a score of 4 out of 5 stars. On days when you don’t train, take 2-5 grams of creatine with a breakfast that contains carbohydrates. Anecdotal reports and scientific studies alike find that guys who take creatine gain a good 10 pounds or more of bodyweight and increase strength dramatically. Also, use grams of casein in your protein shakes between meals. Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass. (10) Legion Casein+ is one of the best casein proteins we’ve tested because it pairs an above-average dose of 24 to 26 grams of protein per serving with 11.4 grams of muscle-boosting essential amino acids. We prioritized protein powders and mass gainers with evidence of third-party testing. “The best way to gain muscle is to eat a well-balanced diet that consists of fruits and vegetables, whole grains, protein, and healthy fats,” Natalie Rizzo, a registered dietitian, told BarBend. Lucky for you, BarBend’s team of trainers, lifters, and fitness fanatics have tested hundreds of supps to find the best protein powders for weight gain. Protein promotes weight loss by preserving muscle mass and increasing satiety, which helps reduce overall calorie intake. Like any protein powder worth your money, the main ingredient found in BPN Nutrition Whey is whey (a fast-absorbing protein). This 100% plant-based, non-GMO, dairy-free, and gluten-free powder contains the complete amino acid profile, which typically isn’t found in vegan proteins. Like most isolates, the grass-fed whey boasts excellent macros with an oh-so-generous 24g protein per serving, only 1g of carbohydrates, and no fat. The facility producing this whey isolate is certified by the FDA’s Good Manufacturing Practices for food and dietary supplements. Designed for athletes, it packs an applause-worthy 23g of protein into every scoop without overloading on carbs or fat to ensure effective weight loss. With just 100 calories per scoop, it’s one of the lowest-calorie options on this list, making it ideal for those on a weight loss journey. While there are many unflavored protein powders on the market, Naked Whey Protein is one of the best. To help make your search easier, I compiled a list of some of my favorite protein powders as well as the ones our reviews staff liked the most after several hours of research and testing. Different protein powders are better suited for certain lifestyles or training goals, making it difficult to know which one is right for you. The best protein powders on the market are designed for anyone looking for on-the-go meal options or who wants to increase their daily protein intake. This macronutrient is essential for muscle growth and repair, but it can also contribute to satiety (how full you feel after a meal) reducing hunger pangs and helping with weight loss. This protein powder also comes in an unflavored version that we’ve found blends seamlessly into any beverage or recipe, offering a high-protein boost without altering the flavor. Each serving provides 20 grams of high-quality protein with no added sugars. This vegan protein powder is fortified with more than 25 vitamins, minerals, and bioactives, including B vitamins, biotin, Reishi mushrooms, selenium, and zinc. We gave Crazy Nutrition a 4 out of 5 for price per serving, considering most others sit around or above the $5 per serving mark. One 20-serving container costs $89.99, which is about $4.49 per serving. “Even in a blender, the oat powder settles at the bottom, so you have to shake up the powder every sip. “One serving is four scoops but we only tested with two scoops,” our tester explained. Crazy Nutrition’s Mass Gainer takes that standard a step further, offering one of the best-tasting mass gainers on the market. 15 micrograms of vitamin D per day to support bone health, immune function, and overall health. Men need 900 micrograms of vitamin A per day to support vision, immune function, and skin health. Containing 15 essential vitamins and minerals, including vitamin C, D, E, K, and a range of B, it's a broad spectrum choice that can supplement a healthy diet effectively.