Your protein needs are individualized depending on your activity level, body weight, and fitness goals. The RDA for protein, which is set at 0. That means a pound person following the RDA would need about 54 grams of protein per day.

A better goal, Kimball says, is to take your body weight in pounds and aim for no less than half of a gram of protein per pound of body weight, up to one gram per pound of body weight.

So in the same scenario, a pound person would consume at least 75 grams of protein per day, but no more than grams. Ready to prioritize protein and build muscle, but not sure how to make it happen?

Work in muscle-building foods that deliver plenty of protein naturally. Here are some of the best muscle-building foods that deliver protein plus plenty other good-for-you nutrients :. Aim for lean varieties that contain lower amounts of saturated fat, such as turkey, chicken, and grass-fed beef, she says.

The amount of protein you get will depend on the type and cut of meat, but 3. There are countless protein powders available today, but one that stands out is whey protein.

Plus, it has a neutral flavor, so it slides into smoothies, shakes, and other fare easily, helping transform your regular go-to snacks and meals into muscle-building foods. The amount of protein you get varies depending on the brand so check the nutrition label!

Also a good idea: Make sure any protein powder is a high-quality choice without a bunch of additives hidden inside. It has a similar neutral flavor profile, making it easy to blend up and eat, Kimball says. Again, it varies based on the brand, but one serving might offer about 15—20 grams of protein.

Cottage cheese is having a moment right now —but one it deserves, especially when it comes to delivering a muscle-building bite. While whey protein is best used before or after a workout since it quickly breaks down into amino acids your body can use right away , casein goes through that process slower.

In turn, that can help minimize the muscle loss that naturally happens overnight, Kimball explains. One cup of low-fat cottage cheese has about 24 grams of protein, according to the USDA.

One cup of black beans, for example, has nearly 15 grams of protein, per the USDA. Meanwhile, one cup of lentils has about 18 grams. If you eat fish, salmon is a muscle-building winner, Barth says.

The other fishes on this list which are usually found in canned form are great as well, but salmon stands out thanks to its easy-to-cook size and more neutral taste.

Not to mention, salmon can be used in many dishes, from salmon curry to grilled salmon bowls to barbequed salmon, just to name a few. One raw 3-ounce fillet of salmon has about 17 grams of protein, notes the USDA.

Cheese, please! In one small trial, scientists found that consuming about an ounce of cheese after a lower-body resistance exercise session or during rest or recovery increases muscle protein synthesis rates. Though there were no differences in the rise of muscle protein synthesis rates between cheese and milk, eating cheese provided a more sustained rise in the process.

Why is cheese so good at helping your muscles repair and grow, you might wonder? One ounce of Swiss cheese offers about 8 grams of protein, says the USDA. Meanwhile, one ounce of cheddar has about 7 grams. All you need is a sprinkle. Hemp seeds have a nutty, earthy taste that you can add to oatmeal, yogurt, smoothies, and salads.

A 3-tablespoon serving of hemp seeds has roughly 9. Eat your eggs. Plus, their fats are mostly unsaturated. Eggs are also rich in a specific amino acid called leucine, which is a great stimulator of muscle protein synthesis, research shows.

One large, Grade-A egg offers about 6. Dairy like yogurt as well as milk contains two types of proteins, whey, and casein, that provide both fast-acting and slow-acting proteins, Barth says. A fast-acting protein will promote muscle repair and build quicker, while a slower-acting protein promotes longer recovery, she explains.

Yogurt, particularly Greek yogurt, is especially high in protein, and its active cultures make it easier to digest than milk. One 7-ounce container of plain, low-fat Greek yogurt has about 20 grams of protein, according to the USDA.

Kimball often recommends consuming collagen in coffee because it dissolves easily. You can also find collagen in certain protein bars. One serving of collagen powder might offer about 7—18 grams of protein, depending on the brand. Soy can have a reputation as a lesser-than protein source when compared to animal proteins.

But soy proteins like soybeans, tofu, miso, and soy milk can build strength and increase muscle mass when combined with resistance training, according to one meta-analysis. A little over 3 ounces of extra-firm tofu provides about 9 grams of protein, according to the USDA.

Foods that are higher in added sugar—desserts, sugar-sweetened beverages, many snack foods—are rich in carbohydrates. Not to mention, consuming excess added sugar is also linked with the development of fat within muscles and in the liver among other results , points out an umbrella review.

So while you might need some extra carbs to assist in muscle development, you should aim to get most carbs from nutrient-dense sources, like whole grains, legumes, and starchy veggies.

For many folks, sources of extra calories that could be good swap-outs include ultra-processed foods, such as fast food, many frozen foods, chips, or snack mixes.

In addition, one review has shown that alcohol consumption, particularly after exercise, impairs muscle protein synthesis. Follow these five smart strategies:. Do you always stick to salmon when you eat fish? Are you a daily chicken and veggies person?

Know that switching things up is beneficial for muscle-growing goals. An especially good time of day to drink it is before bed. Make sure each meal or snack contains a source of protein, Barth says. She recommends aiming for 20 to 30 grams of protein at each meal, with the goal to have three meals per day.

Planning out your meals will ensure that you hit your protein targets. Muscle growth happens over time and it can be a long process. Focus on the process of muscle building and know that progress will come. To do so, we researched the top brands on the market, looking for animal- and plant-based options across a variety of price points.

Our staff dietitians eliminated options with questionable ingredients. Once in the lab, we tried each protein powder in water and evaluated how they performed on the following attributes. We use expert advice at every stage of reporting this story, from building our testing methodology to researching what ingredients to seek out or avoid and advising on potential contraindications.

Here are some of the experts we spoke to. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient.

Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Protein powders can differ greatly in their ingredient lists, and the source of protein may be important for some people to consider when choosing a protein powder for muscle gain. For example, two popular forms of protein powder derived from milk are whey and casein.

Whey is the liquid portion of milk that separates during cheese making. Whey is a high-quality protein option because it contains all the essential amino acids, is easily digested, and is high in the branched-chain amino acids necessary for muscle synthesis.

The remaining curds after the liquid whey is separated contain casein. Casein is another protein found in milk that digests more slowly and may help prevent muscle breakdown. Research shows that plant-based powders are as effective at promoting muscle growth as long as they contain enough branched-chain amino acids.

Your protein needs will vary based on your age, sex, and activity levels. In general, it is recommended that adults over 18 consume 0. For active individuals, recommendations are higher at 1.

A serving of protein for muscle gain and recovery should contain the essential amino acids, along with to milligrams of the branched-chain amino acid leucine, which is necessary for muscle synthesis.

Consuming casein before going to sleep can also help support muscle synthesis. Smith says elite athletes who train over five days per week may benefit from 1.

Older adults should aim for 1. Also, keep in mind that your protein intake should be distributed throughout the day. Protein powder can help build muscle when paired with proper resistance training and adequate caloric intake. You will need to consume enough protein to build muscle, so protein powders can certainly support muscle growth, help fill gaps in your diet, and enhance recovery.

A protein powder can be particularly helpful if your appetite is low. You should consider ingredients, protein type, and third-party certification when choosing a protein powder. Whey protein, casein, and plant-based powders can all contribute to muscle gain when combined with resistance exercise.

Choosing a protein powder may come down to personal preference. Protein powders can be used before or after workouts. Research shows that consuming protein both before and after workouts can lead to muscle gain, and what is most important is your total daily protein intake.

You can choose to use protein powders at a time that is most convenient for you. Tamar Kane is a registered dietitian, has run three marathons, and is constantly applying sports nutrition principles to her training.

She believes developing the right nutrition program for your sports activity level is as important as your athletic training.

She recently started Tamar Kane Nutrition to help runners properly fuel their training while they wade through the nutrition information overload and confusion.

Simmons E, Fluckey JD, Riechman SE. Cumulative muscle protein synthesis and protein intake requirements. Annu Rev Nutr. Babault N, Païzis C, Deley G, et al.

Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. whey protein. J Int Soc Sports Nutr. Trommelen J, Kouw IWK, Holwerda AM, et al.

Presleep dietary protein-derived amino acids are incorporated in myofibrillar protein during postexercise overnight recovery. Am J Physiol Endocrinol Metab. Jäger R, Kerksick CM, Campbell BI, et al.

International Society of Sports Nutrition position stand: protein and exercise. Baum JI, Kim IY, Wolfe RR. Protein consumption and the elderly: what is the optimal level of intake? Elango R, Ball RO. Protein and amino acid requirements during pregnancy.

Adv Nutr. National Library of Medicine: MedlinePlus. Whey protein. Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. Use limited data to select advertising.

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List of Partners vendors. What to Buy Nutritional Supplements. By Tamar is a Registered Dietitian and marathon runner who has served in the Israel Defense Forces IDF for two years as a combat fitness instructor.

Tamar Kane, MS, RD. health's editorial guidelines. Medically reviewed by Melissa Nieves, LND. Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC.

She also works as a bilingual telehealth dietitian for Vida Health Program. learn more. Fact checked by Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell.

Fact checked by Richard Scherr. health's fact checking process. In This Article Expand. Our top picks. More Protein Powders for Muscle Gain to Consider. Where We Stand. Should I Take Protein Powder for Muscle Gain? Our Supplement Testing Process.

Our Experts. Ingredients: What to Pay Attention To. How Much Protein Powder Should I Take for Muscle Gain? Your Questions, Answered. Who We Are. A Note About Supplements Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. Our Top Picks. Best Overall:.

Best for Muscle Building and Weight Gain:. Best Vegan:. Best Chocolate:. Best Vanilla:. Best Post-Workout Recovery:. Best Tasting:. Best Casein:.

Best Budget:. Best Flavor Variety:. Best Overall. Thorne Chocolate Whey Protein Isolate. Our Ratings. Best for Muscle Building and Weight Gain.

Transparent Labs Mass Gainer Weight Gainer Supplement. View On Transparentlabs. The 6 Best Supplements for Weight Gain of , According to a Dietitian.

Best Vegan. KOS Vegan Superfood Protein Powder. The 10 Best Vegan Protein Powders, Reviewed and Tested. Best Chocolate. Best Vanilla. Gnarly Grass-Fed Whey Vanilla Protein Supplement.

The 8 Best Organic Protein Powders, Tested, Researched, and Dietitian-Approved. Best Post-Workout Recovery. Optimum Nutrition Gold Standard Whey. The 7 Best Shaker Bottles of , Tested and Reviewed. Best Tasting. Dymatize Whey Protein Powder.

The 10 Best Tested and Researched Collagen Supplements, According to a Dietitian. Best Casein. Dymatize Vanilla Protein Powder. Best Budget. Naked Whey Chocolate Protein Powder. Build Muscle and Boost Your Energy With these Nutritionist-Approved Protein Shakes.

Best Flavor Variety. PEScience Select Protein Powder. More Protein Powders for Muscle Gain to Consider We tested 17 of the most popular, top-rated protein powders on the market, and only 10 made our final list.

GNC AMP Pure Isolate Whey Protein : We loved the flavor of this protein powder, which tastes like chocolate frosting, and it dissolved well in liquid. However, it is on the more expensive side. Ladder Protein Powder: This whey protein powder has a delicious chocolate smell, but the taste is somewhat artificial, with a lingering aftertaste.

However, it mixed very well in liquid, leaving a super smooth texture, and it may be a good choice for use in a shaker bottle when on the go.

Sunwarrior Classic Protein Powder: While this plant-based protein powder has a great chocolate flavor, in testing, it was overpowered by a stevia aftertaste. This powder might be better suited for blending into a smoothie. There was a bit of separation when mixed with liquid with some powder sticking to the side of the cup.

It may work better when added to a smoothie or oatmeal. Mix one with water and pop it in your gym bag for convenience. Plant-based athletes: The International Society of Sports Nutrition recommends athletes consume 1.

Plant-based protein sources, however, are not absorbed as well, so plant-based athletes may need to consume more protein to meet their needs. Mixing a protein powder into a smoothie can be an easy way to boost your intake. Older adults: As we age, we often experience a loss in muscle mass. Consuming more protein can help offset these losses.

While the RDA for protein for adults over 18 is 0. Since consuming these amounts may be challenging, a protein powder can be a convenient way to get more protein.

People who are pregnant or breastfeeding: Protein needs are also heightened while pregnant and breastfeeding. Common symptoms during early pregnancy, such as food aversions and nausea, may make it challenging to meet these needs. Protein powder can help to fill in the gaps lacking in your diet and may be more appealing than consuming meals at times, but we recommend speaking with a healthcare provider to determine an appropriate protein powder for pregnancy.

Here are some examples: Those taking certain medications: If you are taking any medications, we recommend checking with a healthcare provider before incorporating protein powders into your routine.

As noted in the introduction, whey protein powders may interact with certain medications and antibiotics. People with allergies: If you have a dairy allergy, you should avoid whey and casein-based powders, which are made from milk. If you are lactose intolerant , you may be able to tolerate protein powders made from whey protein isolate since they are typically lower in lactose.

Individuals with kidney conditions: If you have a kidney condition, you may need to consider the amount of protein you consume.

We recommend speaking with a healthcare provider before using protein powders.

The table below lists some high—protein foods and compares the amount of protein in each food based on a g serving. While chia seeds are high per g, you would likely not consume more than 10g at a time — you might consume more than g of milk at once. As the key muscle builder, protein in our diet, along with exercise that challenges our muscles, causes them to repair and grow.

Following an eating pattern that includes high quality protein is an important part of building muscle and meeting your strength goals. Males generally have a higher proportion of muscle than females, which would require higher levels of protein for muscle growth or maintenance.

However, based on the height, weight, and muscle mass, a female could require more than a male with less muscle mass. Too many calories from any source can make you gain weight. If you want to gain muscle, you will likely see the number on the scale increase.

Muscle tissue holds water while fat does not; this is why you might see changes in your body composition but not see weight loss. Too much protein — more than your body needs — can be stored as fat for later usage and also lead to weight gain.

Varying your protein sources in your diet can help assure you get a wide range of amino acids. Research shows that protein sources high in the amino acid leucine can increase muscle growth. There are many high protein vegan supplements on the market — soy, rice, pea, etc.

A blend can be a good option to make sure you are obtaining all the amino acids. Look for one with higher levels of leucine and compare labels to find the one with the most protein per g. Our kidneys are involved in the processing of the protein in our diet, and extremely high levels of protein can be harmful over time.

However, studies show that up to 3. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Table, M. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids Vol. National Academy Press: Washington, DC, USA. Rieu, I. Also, we'll cover how much protein you should eat, the best types of protein for building muscle and whether or not timing your protein matters.

Before diving into the importance of protein for muscle growth, here's a quick refresher. When you eat protein, your body breaks it down into amino acids the building blocks of protein. Protein comprises 20 amino acids. Eleven of them are produced by your body, and the other nine are "essential," meaning they must be acquired through diet.

According to a article published in Nutrients , amino acids are necessary to repair and grow new muscle fibers. However, getting enough of each amino acid is critical for optimizing muscle protein synthesis and for your body to function properly.

Most people think of protein as necessary only for sculpting muscles in the gym, but it's also critical for preventing muscle loss that occurs naturally as you age. Reda Elmardi, RD, CPT , a registered dietitian, personal trainer and owner of The Gym Goat, tells EatingWell , "As you get older, your body starts losing muscle mass faster than it gains it.

Losing muscle mass can have serious consequences, including reduced mobility, increased risk of falls and decreased quality of life. Also, muscles need protein to maintain their size and strength. If you don't eat enough protein, your body will burn existing muscle tissue for fuel. After exercising, your body uses amino acids to rebuild damaged muscle tissue.

If you're not consuming enough protein, your body cannot build muscle tissue efficiently, per a article in Nutrients.

Try eating foods rich in protein to keep your muscles strong and healthy. You can find these foods in meat, fish, dairy, eggs, beans, nuts, seeds and soy products. Even if you're lifting weights, your muscles won't grow or gain strength effectively if you're not eating enough protein," says Kelsey Lorencz, RDN , a registered dietitian nutritionist at Graciously Nourished.

Pitting carbs and protein against each other in terms of benefits for muscle growth is a null argument. Both macronutrients are essential for optimizing muscle protein synthesis and getting the most out of your workouts.

Each one has its roles and functions within your body. While we've established that protein is required for muscle growth, carbs also play a vital role in building muscle.

Since carbs are your body's preferred energy source, they're the primary nutrient required for fueling your workouts, states a review in Nutrients.

If you're highly active, an endurance athlete or do strength training regularly, you'll need more protein than the daily recommendation of 0. The exact amount you need depends on several factors, such as your age, weight and activity level.

Still, the American College of Sports Medicine recommends consuming between 1. While the amount of protein you consume is vital for muscle growth, so is the type of protein you eat.

For example, choosing plant proteins over animal proteins, when possible, can offer several health benefits. Gaining muscle is one thing, but maintaining it is another. At Herbalife Nutrition, I have the privilege of working with the Sport Performance and Fitness team to keep our employees engaged and excited about fitness.

Aside from programming competitions and leading group fitness sessions, I also work one-on-one with employees. There was an employee who loved to run and play soccer, and he wanted to learn how to lift, especially the deadlift.

I developed a 6-week training program for him, making sure to leave time for both running and soccer. But I told him he might need to take a few days off for rest, meaning he may have to give up running or playing soccer on certain days.

On technique days, we accessorized with dumbbell lunges to target strengthening glutes and introduced new movements with weights to the body. On the last week of the 6-week program, he got pounds up! And now, after 12 weeks of starting his program, he can now pull pounds off the floor for one-rep max.

It was truly amazing to see and be a part of his growth. I am so glad he trusted me to be his coach, even on days when he was tired or wanted to skip the gym. He felt his best when he saw his progress. We worked together on a program that fits his schedule, without having to sacrifice running or soccer completely.

He is continuing with his lifting journey, and he let me know that his running and soccer have improved because of it.

Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the Vice Chair of the Dietetic Advisory Board DAB. As a registered dietitian, she educates distributors about our global nutrition philosophy and is responsible for developing nutrition education and training materials.

Bowerman earned a B. in Biology with distinction from the University of Colorado and an M. in Food Science and Nutrition from Colorado State University.

She is a fellow of the Academy of Nutrition and Dietetics and holds two board certifications as a specialist in Sports Dietetics and in Obesity and Weight Management. When she is not busy teaching and writing, Susan enjoys spending time with her family, cooking and gardening.

Her favorite Herbalife products include Simply Probiotic and Herbalife Formula 1 Healthy Meal Nutritional Shake Mix Banana Caramel. com will be sunsetting on March 4. To learn more about our products, business opportunity and how we help people live their best lives, visit Herbalife.

Susan Bowerman M. Director, Worldwide Nutrition Education and Training. View this post on Instagram. Director, Worldwide Nutrition Education and Training Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. Herbalife24 Product Guide: Reviewing Our Comprehensive Sports Nutrition Line Dana Ryan 13 mins read.

Read More: Herbalife24 Product Guide: Reviewing Our Comprehensive Sports Nutrition Line.

It may not be the best choice for those on a tight budget. Additionally, some users may experience digestive issues such as bloating or gas after consuming this protein powder. Finally, it's worth noting that it contains artificial flavors and sweeteners, which may be a dealbreaker for some users.

Overall, we highly recommend Steel Supplements Whey-Pro for anyone looking to build lean muscle mass and improve their recovery time. While it may be a bit pricey and contain artificial ingredients, the benefits of this protein powder are well worth it.

If you are looking for a protein supplement that can help you gain muscle mass and support your workout, then Amazing Muscle Weight Gainer Ultimate Muscle Gain Formula Dietary Supplement is perfect for you.

We have tried this product ourselves and we can say that it is a great-tasting chocolate powder that is easy to mix into any shake or smoothie. The 50 grams of protein per serving is perfect for muscle gain goals, and the 1, calories per serving provide essential nutrients for general health and muscle gain.

One thing to note is that this supplement may contain allergens, so it's important to check the label before purchasing. Additionally, some users may experience bloating after consuming this product.

Lastly, the high calorie content may not be suitable for everyone, especially those with a low-calorie diet. Overall, if you are looking for a protein supplement that can help you gain muscle mass and support your workout, then Amazing Muscle Weight Gainer Ultimate Muscle Gain Formula Dietary Supplement is definitely worth considering.

If you're looking for a protein supplement that can help you build muscle effectively, Healthy 'N Fit Muscular Weight Gain v3. We've been using Healthy 'N Fit Muscular Weight Gain v3. The quick and extended release protein and amino acids also make it easier to reach muscle target tissue for up to 8 hours.

One of the biggest advantages of this protein supplement is that it contains triple the protein of other leading brands. This means that you're getting more protein and amino acids, which are essential for building muscle.

Plus, it doesn't contain any artificial ingredients, which is a big plus for those who prefer natural supplements. Another great thing about Healthy 'N Fit Muscular Weight Gain v3. These ingredients are essential for muscle protein synthesis, anti-cortisol support, recovery, and GH.

However, some may find the taste too sweet, and the powder may not mix well with some liquids. Additionally, the price may be higher than other protein supplements. But overall, we highly recommend Healthy 'N Fit Muscular Weight Gain v3.

If you're looking for the ultimate weight gainer for fast results and amazing taste, MHP's UP YOUR MASS XXXL is it! We have been using MHP's UP YOUR MASS XXXL for a while now, and it has been a game-changer for our muscle gain journey. With 50 grams of fast-acting and sustained-release protein, this weight gainer has helped us build muscle mass, increase strength, and boost recovery.

The protein matrix of whey protein concentrate, whey protein isolate, hydrolyzed whey protein, micellar casein, and milk protein provides both fast and long-term nitrogen retention benefits. The mass load complex carbs deliver grams of complex carbs and functional fats such as MCTs, EFAs, and CLA, creating the perfect metabolic and hormonal environment for maximum results.

One of the things we love about this product is that it is Informed-Choice Certified for no banned substances on the WADA list, and produced in a GMP compliant facility, so we can be confident we are getting the highest quality weight gainer product available.

However, some customers have found that the six scoops per serving requirement is a bit much, and the product is barely drinkable. Additionally, some customers have found that it's not worth the money. Overall, if you're looking for a weight gainer that provides powerful gains in hard, dense muscle mass, optimizes insulin response for maximum muscle growth, and tastes like a milkshake, MHP's UP YOUR MASS XXXL is the perfect product for you.

When it comes to buying a protein supplement for muscle gain, there are a few key factors to consider. Here are some things to keep in mind to help you choose the best product for your needs:.

Different types of protein have different absorption rates and amino acid profiles, which can affect their effectiveness for muscle gain. Some common types of protein found in supplements include whey, casein, soy, and pea protein. Whey protein is often considered the best choice for muscle gain due to its high bioavailability and fast absorption rate.

The amount of protein per serving can vary widely between products, so it's important to check the label to ensure you're getting enough protein to support muscle growth.

Aim for at least 20 grams of protein per serving, and be wary of products that contain a lot of fillers or additives that can dilute the protein content. The quality of the ingredients used in a protein supplement can also impact its effectiveness.

Look for products that use high-quality, minimally processed ingredients, and avoid those that contain artificial sweeteners, flavors, or colors.

Protein supplements can range from very affordable to quite expensive, so it's important to consider your budget when choosing a product. Keep in mind that higher-priced products aren't necessarily better, and that there are often good options available at lower price points.

Finally, it's a good idea to research the brand of any protein supplement you're considering to ensure they have a good reputation for quality and transparency. Look for brands that have been around for a while, have a strong online presence, and are known for producing high-quality products.

When it comes to building muscle, the best type of protein supplement is one that contains all nine essential amino acids. These are amino acids that your body cannot produce on its own and must be obtained through your diet. Whey protein, casein protein, and soy protein are all good options for muscle building.

In addition to essential amino acids, a good muscle-building protein powder should also contain branched-chain amino acids BCAAs and glutamine. BCAAs are important for muscle growth and repair, while glutamine helps to reduce muscle breakdown and improve recovery.

Yes, women can benefit from using protein supplements for muscle gain. While women may not build muscle as quickly as men due to differences in hormone levels, protein supplements can still help to improve muscle recovery and growth. While protein supplements are generally safe, some people may experience side effects such as digestive issues, bloating, and gas.

It is important to follow the recommended dosage and consult with a healthcare professional if you have any concerns. Proper nutrition and exercise are essential for muscle gain, and protein supplements should be used in conjunction with a healthy diet and regular exercise routine.

Without proper nutrition and exercise, protein supplements alone will not be effective for building muscle. Affiliate Disclosure: The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product.

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Please rest assured that we only recommend high-quality products. Skip to main content Buoy Logo. Nav Open Icon. AI symptom checker Symptoms Chevron Icon.

Chevron Icon. Symptoms Conditions Chevron Icon. Find care. Top 8 Best Protein Supplements for Muscle Gain. Top 8 Best Protein Supplements for Muscle Gain Updated February 6, Facebook Icon.

LinkedIn Icon. Pinterest Icon. Pocket Icon. What's the best supplement for me? Gluteboost ThickFix XXL. Pros Provides all-natural weight gain support Enhances muscle curves and supports bodybuilding goals Boosts energy levels and stamina for longer workouts Cons May not work for everyone Some customers have reported differences in ingredients compared to what is advertised May cause increased appetite and weight gain in areas other than desired We've tried Gluteboost ThickFix XXL and found that it provides a convenient and easy way to get all the essential nutrients needed to build muscle mass.

Muscle Milk Pro Advanced Nutrition. Pros With 50g of high-quality protein per serving, Muscle Milk Pro Advanced Nutrition is an excellent source of protein to support muscle growth and maintenance.

Muscle Milk Pro Advanced Nutrition is versatile and easy-to-mix, dissolving easily in water, making it a convenient option for on-the-go nutrition. Cons The intense vanilla flavor may not appeal to everyone.

The product contains 3g of sugar per serving, which may be a concern for those watching their sugar intake. The product is not intended for weight reduction, so it may not be suitable for those looking to lose weight. Pros Helps promote muscle growth Nutritious meal replacement Tastes great and mixes easily Cons Pricey compared to other protein powders May cause digestive issues for some users Contains artificial flavors and sweeteners We've been using Steel Supplements Whey-Pro for a few weeks now and have noticed a significant improvement in our muscle growth and recovery time.

Amazing Muscle Weight Gainer Ultimate Muscle Gain Formula Dietary Supplement. Pros Supports muscle mass gain High in protein Delicious chocolate flavor Cons May contain allergens May cause bloating High calorie content may not be suitable for everyone We have tried this product ourselves and we can say that it is a great-tasting chocolate powder that is easy to mix into any shake or smoothie.

Healthy 'N Fit Muscular Weight Gain v3. Pros Triple the protein of other leading brands- only protein builds muscle. Zero artificial ingredients. Quick and Extended Release Protein and Amino Acids- reaching Muscle Target Tissue for up to 8 hours. Still, that's a lot of protein , you might be thinking to yourself.

If you read into it, you may think you need to break out your calculator and begin tracking your intake—but we swear it's not as complicated as you might think. Actually, it's pretty easy. Regardless of your goal the answer is simple: 30 grams of protein at every meal.

A pound guy who wants to maintain his current weight would need to grams, or six palm-sized portions of protein-rich foods, every day.

Chicken breast is great, but so are chicken thighs, salmon, pork, shellfish, whitefish, lamb , and much more. Some plant foods that are high in protein: soybeans and tofu, and soy milk , quinoa, chickpeas, lentils, any kind of nut, peas, any kind of bean, and seitan.

And don't forget that a heaping scoop of most protein powders will net you 25 to 30 grams of the nutrient. There's one exception to the gram rule, however, and it pertains to people who are looking to build muscle.

Doing so requires more protein than the baseline level, as protein helps to repair muscle tears that occur during heavy lifting —and lead to more muscle growth. Experts differ on what the exact amount of protein you need to build muscle, but the general consensus is that if your goal is muscle gain you should consume 1 gram of protein for every pound of your target body weight.

So if you want to weigh a muscle-stacked , that's grams of protein daily. Because muscle mass decreases with age. As the body ages, you become less responsive to the stimuli of amino acids, making it difficult to maintain and gain muscle.

One of those things shocker is intaking more protein. Studies have shown that a protein intake of 1. At best, you won't build the muscle you want and you may find yourself snacking more often, which can lead to weight gain. At worst, you may suffer a protein deficiency —which is not something to be trifled with.

You can find more of her work in HealthCentral, Livestrong, Self, and others. The 10 Healthiest Yogurt Brands. What If Processed Food Was Actually Good for You? Want to Put on Lean Muscle? Try These Supplements.

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