What is a good protein powder for muscle gain

Man, are there a lot of protein powders out there. There are organic protein powders, hemp-based protein powders, pea-protein powders, protein powders with creatine, and even protein powders that taste like breakfast cereals.

But among this sea of protein powders there is truly only one category that really matters.

If you're looking to build muscle, boost your performance, and make the most out of all your hard work in the gym, whey protein is the way to go.

That's not just because whey protein powder tastes great, is widely available (even grocery stores carry the stuff now), and goes down relatively easy. It's because science backs whey protein.

Research suggests that consuming whey protein powder in conjunction with a resistance training program can help you maintain lean body mass and increase your upper and lower-body strength. But walk through the aisles of any supplement store, and you'll see a wide variety of different protein types.

So why whey in the first place? One of the major benefits of using whey protein is that it contains a wide range amino acids not seen in plant-based protein products, like pea or hemp proteins, says Marie Spano, M.S., sports nutritionist for the Atlanta Hawks, Braves, and Falcons.

"With any plant-based protein, it's not a complete protein," Spano says. "It doesn't have all amino acids necessary for muscle growth and repair."

(That's not to say plant-based proteins can't be a good option, particularly if you're vegan or (how to we put this politely?) dairy products don't "agree" with you. Pea protein, for one, is a decent pick.)

There is also an abundance of essential amino acids in whey protein, one of which is leucine. Leucine is needed to 'turn on' muscle building at a cellular level, according to Mike Roussell, Ph.D., author of The Metashred Diet.

What Are the Differences Between Whey Protein Powders?

There are three big ones.

Whey protein concentrate (WPC): "As its name suggests, the protein in here is concentrated. WPC maintains more nutrients than other types of whey because of the processing methods," says Monica Auslander Moreno, M.S., R.D., nutrition consultant for RSP Nutrition.

Whey protein isolate: "It's quicker to digest than WPC; it also is usually removed of all carbohydrate and therefore the lactose, making it suitable for many folks with lactose intolerance. Since most of the fat has been removed, so are a lot of the fat-soluble vitamins," says Auslander Moreno. Still, check the label if you have trouble with lactose.

Whey protein hydrolysate: "This process breaks down the little building blocks of proteins, called peptides, and into an almost "pre-digested" state for quickest absorption (but whey on the whole digests pretty quickly). It also can sometimes taste bitter because of processing methods," says Auslander Moreno.

How Much Protein Powder Should You Take?

We tend to recommend consuming 30 grams of protein per sitting.

“It is important to note that whey protein alone won't lead to muscle building," Roussell notes. "In order to build muscle you need to be in a calorie surplus (eating more calories than you are burning) and consuming ample total protein (1g/lb body weight).” So keep in mind—you need to put in the work in the gym for your whey protein powder to actually help you build muscle.

But also note that doesn't have to be all from protein powder.

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. When it comes to incorporating whey protein into meals, Spano suggests adding it into foods like yogurt or oatmeal because the moisture makes for easier integration. She also recommends combining whey with foods like peanut butter that have significant fat content, since that helps compensate for the drying effects that whey protein sometimes has.

What Should You Look for in the Best Whey Protein Powder?

No matter what kind of supplement you're buying (yes, protein powder is a supplement) know that the U.S. Food and Drug Administration doesn't regulate it. So, basically, a protein powder manufacturer can put a whole bunch of ineffective (or, worse yet, dangerous) ingredients into a tub of the stuff and sell it slapped with a bunch of false promises.

Supplements can, and have been known to, contain banned substances (anabolic agents, stimulants, etc.) that can get you kicked off the team, undisclosed ingredients (caffeine, witch hazel, etc.) that may be harmful if you’re on medication, and/or false promises to “cure,” “treat,” or “lessen” disorders/diseases.

That's why you should always look for a protein powder that carries a third-party certification from the likes of a legit testing service, such as the National Sanitation Foundation (NSF), USP, or Informed Choice.

So if you're looking for which whey protein powder is the best to buy, we got you.

Here are the 10 options us shake-guzzling editors here at Men's Health love most.

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