If you're searching for the best protein powder for muscle gain, I'm going to save you some time: there isn't one protein powder that's automatically best for every person....
This is Jeff Moriarty and I have worked in the supplement industry for nearly two decades, and protein is one category people tend to overcomplicate. I did in the beginning too! Your protein powder matters, but what matters even more is getting enough total protein, eating enough calories to support your goal, and actually training hard enough to give your body a reason to build muscle, which is what everyone wants, right?
Once those things are in place, choosing the right protein becomes much easier. Whey concentrate, whey isolate, casein, egg, meat based, protein blends and mass gainers all have a place. The best choice depends on what you're trying to accomplish to keep a healthy and active lifestyle.
Below I'll break down the major types of protein powders we carry at Supplement Warehouse, who they're best for, and what I'd look for before buying one.
Quick Answer: Which Protein Is Best for Muscle Gain?
For most lifters and athletes: Whey protein or whey isolate (what I take myself)
For lean muscle / lower calories: Whey isolate or hydrolyzed whey isolate
For hardgainers: Mass gainer (they actually taste and mix well now!)
Before bed: Casein or a protein blend
If you don't eat dairy: Plant-based protein or even whole food based
If you're tired of thick shakes: Clear whey isolate (so refreshing!)
Why Protein Matters for Building Muscle
Resistance training creates the stimulus for your muscles to adapt. Dietary protein supplies amino acids your body can use to repair and build muscle tissue.
That's why protein powder is so popular with bodybuilders and athletes. It isn't magic. It's simply an extremely convenient way to get a substantial amount of high-quality protein without cooking another chicken breast six times a day.
A shake can be ready in about 30 seconds, which makes protein powder especially useful after training, between meals or anytime you're behind on your protein intake for the day.
#1 Whey Protein: The Best All-Around Choice for Most Lifters
If someone walks into Supplement Warehouse and asks me where to start, whey is usually going to be part of the conversation.
Whey protein powder is a complete protein containing all nine essential amino acids. It's convenient, mixes easily and is available in more flavors and formulas than probably any other type of protein.
For most people trying to build muscle, a quality whey protein provides exactly what they're looking for: a convenient source of complete protein that's easy to add to an existing bodybuilding diet. This is also what 99% of people have heard of and ask for.
You can browse our full protein and whey blends here.
#2 Whey Isolate: Great for Lean Muscle & Cutting
Whey isolate starts with whey but goes through additional processing to remove more carbohydrates, fat and lactose. The result is a powder with a higher percentage of protein by weight.
This makes whey isolate protein powder one of my favorite options for bodybuilders who are cutting or anyone who wants to get a lot of protein without adding many extra calories.
It can also be a good option for people who find that regular whey concentrate doesn't sit particularly well with them, although anyone with a true milk allergy should not assume whey isolate is dairy-free.
Also digests very quickly making it a great protein powder for post workout.
Shop our whey protein isolate collection.
APS Nutrition Isomorph 28 (My Favorite)
Isomorph 28 is a good example of why lifters gravitate toward whey isolate. Each serving provides 28 grams of protein while remaining low in carbohydrates and fat. It's also available in a ridiculous number of flavors, everything from Chocolate Milkshake and Vanilla Ice Cream to S'mores and Cinnamon Graham Cracker. Mixes really easily too.
VIEW ISOMORPH 28 →Whey Protein vs Whey Isolate for Muscle Gain
This is where people get hung up. I get questions about it all the time in store.
Isolate isn't automatically a superior muscle builder just because it costs more. Both can provide high-quality complete protein.
| Protein Type | Best For | Consideration |
|---|---|---|
| Whey Concentrate | Everyday muscle building | Usually better value |
| Whey Isolate | Lean gains / cutting | Less carbs, fat & lactose |
| Protein Blend | Anytime protein | Mix of protein sources |
If you're bulking and an extra 30 or 50 calories doesn't matter, I wouldn't obsess over isolate versus concentrate. If you're deep into a cut and tracking every gram of carbs and fat, isolate starts making a lot more sense.
#3 Mass Gainer: For People Who Can't Gain Weight
Then there's the guy who tells me:
"Jeff, I eat all day and I still can't gain weight."
That's a completely different problem.
If you're struggling to consume enough calories to gain weight, switching from one 120-calorie protein powder to another 130-calorie protein powder probably isn't going to solve it.
You may need more calories.
A mass gainer protein powder combines protein with a much larger amount of carbohydrates and total calories. That makes it easier to create the calorie surplus required for weight gain.
One thing to note is to NOT replace a meal with a weight gainer. You need to add this to your meals already. I normally tell customers to eat and meal and then drink this. Easier than the other way around.
Browse mass gainers for weight and muscle gain.
#4 Casein: A Slower-Digesting Protein
Casein is also derived from milk, but it behaves differently from whey.
Casein protein powder digests more slowly, which is why bodybuilders traditionally use it before bed or during longer stretches between meals.
Does that mean you absolutely need casein at 10:07 PM every night or you'll lose muscle? No.
But if you enjoy having a thicker protein shake or pudding before bed, casein can be an easy way to add another serving of complete protein to your daily total.
See our casein protein powders.
#5 Clear Whey: When You're Sick of Protein Shakes
Eventually there comes a point during a bodybuilding diet where the thought of drinking another thick vanilla or chocolate shake isn't particularly exciting.
That's where clear protein powder has become interesting.
Clear whey uses whey protein but drinks more like a flavored sports drink or juice instead of a milkshake. You still get protein, but the entire experience is lighter.
This is particularly nice after training or during warmer weather when a thick shake sounds terrible.
I personally throw this in during the summer months in some ice cold water. Absolutely delicious.
Supplement Warehouse carries options such as NutraBio Clear Isolate within our protein powder selection.
#6 Plant-Based Protein: You Don't Have to Use Whey
If you don't consume dairy, whey obviously isn't going to be your best protein powder.
Plant-based protein powders can use pea, rice and other plant protein sources, sometimes combining several to create a broader amino acid profile.
You can absolutely build muscle on a vegan or plant-based diet. The important parts are consuming enough total protein, getting an appropriate mix of essential amino acids and eating enough total calories to support your training.
In the past, plant based proteins tasted like trash. They have gone a long way since then and now taste pretty good!
Browse our plant-based protein powders.
What Should You Look for in a Protein Powder?
Ignore the front of the tub for a minute and turn it around to see that big beautiful label.
Here's what I look at when comparing proteins I am looking to purchase:
Protein per serving: How much are you actually getting?
Calories: Do they match your goal?
Carbs & fat: Important if you're cutting or tracking macros closely.
Protein source: Whey concentrate, isolate, casein, plant protein or a blend?
Serving size: Don't compare two tubs based solely on scoop size.
Ingredients: Especially important if you're avoiding certain sweeteners or allergens.
Taste: This matters more than people admit.
Price per serving: A $45 tub isn't cheaper if it has half as many servings.
Don't Ignore Taste
The keyword report we looked at actually confirmed something we've known from selling protein for years: people care a lot about taste.
Searches for best tasting protein powder, vanilla protein powder, chocolate protein powder and unflavored protein powder are all substantial.
And it makes sense.
The best protein powder on paper isn't very useful if the tub sits untouched on top of your refrigerator because you can't stand drinking it.
Today you're not limited to chocolate and vanilla either. Supplement Warehouse carries proteins in flavors ranging from traditional Chocolate Milkshake and Strawberry to S'mores, Cinnamon Graham Cracker, blueberry-style flavors and even Dubai chocolate.
Most companies do a good job at flavoring now. Just try to pick something you know you can drink daily. My favorites are cinnamon or anything a little fruity.
How Much Protein Do You Need to Build Muscle?
This is where I want to make an important distinction:
Your goal isn't to consume as much protein powder as possible.
Your goal is to consume an appropriate amount of total daily protein from your diet. Protein powder fills in the gaps.
Whole foods such as meat, poultry, fish, eggs and dairy can make up the foundation of your protein intake. Shakes make hitting your target more convenient.
I target 1 gram for every pound of goal bodyweight. Right now I am 195lbs. My next goal is 200lbs, so try to take in 200 grams of protein per day from protein powder...but mostly from actual whole food.
When Should You Take Protein Powder?
The old bodybuilding rule was that you had to slam your shake almost immediately after your last set or you'd somehow miss your "anabolic window."
In reality, total daily protein intake is much more important than racing from the squat rack to your shaker bottle.
I still like post-workout protein because it's convenient. You just trained, you're probably going to eat soon anyway, and a shake is an easy way to start getting nutrition in.
But protein powder can also be used:
• At breakfast
• Between meals
• Before training
• After training
• In smoothies
• Mixed into oatmeal
• Before bed
• Anytime you're behind on protein
So, What's the Best Protein Powder for Muscle Gain?
For the majority of lifters, I'd start with a quality whey protein or whey isolate. They're convenient, complete protein sources and make it incredibly easy to increase your daily protein intake.
If you're struggling to gain weight, move toward a mass gainer. If you're cutting, consider a lean whey isolate. If you're avoiding dairy, use a plant-based protein. And if you want something slower digesting before bed, look at casein.
Don't look for the fanciest tub. Look for the protein you'll actually use consistently that fits your diet and your goal.
SHOP ALL PROTEIN POWDERS →Protein Powder for Muscle Gain FAQ
What is the best protein powder for muscle gain?
Whey protein and whey isolate are excellent choices for most people because they provide complete protein and are convenient to use around workouts or between meals. The best choice ultimately depends on your total diet, calorie needs and preferences.
Is whey isolate better for muscle gain?
Not necessarily. Whey isolate typically provides a higher percentage of protein with fewer carbohydrates, fat and lactose, but both whey isolate and concentrate can provide the amino acids needed to support muscle growth.
Should I use protein powder or a mass gainer?
Use regular protein powder when you primarily need additional protein. A mass gainer makes more sense when your biggest challenge is consuming enough total calories to gain weight.
Can you build muscle without protein powder?
Absolutely. Protein powder is a convenience, not a requirement. You can meet your protein needs entirely through food. Protein supplements simply make hitting a higher daily protein target easier.
Is protein powder good for muscle recovery?
Protein provides amino acids the body uses in muscle protein synthesis and tissue repair. A protein shake is a convenient way to consume dietary protein following resistance training.
