The 7 Best Protein Powders for Men, According to a Dietitian
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Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
There are a wide variety of protein powders available on the market, depending on your taste preferences and individual lifestyle considerations. When selecting our top list of protein powders for men, we considered taste, protein content, amino acid profile and additional ingredients, including sugar and other additives.
The DRI (Daily Recommended Intake) for protein is 0.8 grams per kilogram of body weight for healthy adults; however, individual protein needs are dependent on many factors including physical activity level. If gaining muscle mass is your goal , you may require even higher protein needs, with some athletes needing anywhere from 1.2-2.0 grams per kilogram of body weight. Although protein powder supplements are a quick and easy way to fuel up pre and post-workout, they aren’t needed for muscle building . In general, consuming adequate protein throughout the day from whole foods is sufficient.
Protein powder can be a convenient way to add protein to your diet, particularly if you have increased protein needs and are having trouble meeting them from food alone. “Men have more muscle mass than women in general. And the more muscle mass you have, the more protein you need” says Dr. Kathryn A. Bohling , MD, a family medicine specialist at Mercy Medical Center.
This protein powder is certified by Informed Choice , which ensures products are not contaminated with substances banned in sport.
Each serving contains 25 grams of protein (with 5.9 grams of BCAAs), 8 grams of carbohydrates, 5 grams of added sugar, 2 grams of fat, and 150 calories. The rBGH and rBST-free protein is also Non-GMO, soy-free, and Certified Gluten-Free. It's cold-processed to retain the integrity of the protein and uses acid and bleach-free processing.
It can be challenging to find a great-tasting—and palatable—protein powder that is free of artificial flavors and sweeteners. NAKED Nutrition's Less Naked Whey Protein Powder combines their high-quality, grass-fed whey protein with natural vanilla and organic coconut sugar to create a simple and delicious supplement.
This product is not third-party tested, but we like it because it is certified USDA Organic, Non-GMO Project Verified, and also provides 1 billion CFU probiotics per serving from Bifidobacterium Longum.
For a bonus, Nutiva includes digestive enzymes such as papain and bromelain from papaya and pineapple, which helps ease digestion. Plus, unlike many other protein powders, Nutiva also contains fiber . Diets high in fiber have been associated with lowering cholesterol levels, preventing and treating constipation, and even reducing the risk of certain types of cancer.
Combining organic pea, pumpkin, hemp, and sunflower proteins, Nutiva’s Plant Protein Superfood is an excellent complete plant-based protein source. Each serving provides 120 calories, 23 grams of protein, 4 grams of carbohydrate, 2 grams of dietary fiber, and just 1 gram of added sugar. Gluten-free, certified organic, and non-GMO, this powder is also free of stevia.
While Sprout Living Epic Protein is third-party tested, we appreciate that this product is certified USDA organic, certified vegan, and free of fillers and gums.
One serving of this organic, plant-based protein powder contains 26 grams of protein and 5 grams of dietary fiber (about 20% of the daily recommended intake). Sprout Living’s Epic Protein powder also contains cranberry seed, which adds a nutrition boost by providing antioxidants and polyphenols to support cognition, mood, and a healthy urinary tract.
Preserving the integrity of musculature by consuming adequate protein throughout life is critical for maintaining movement while we age . Adequate fiber intake is also important for maintaining a healthy gastrointestinal system as well as aiding in satiety.
This protein powder is not third-party tested, but we trust all Sunwarrior products for their dedication to creating high-quality plant-based dietary supplements. It’s also certified for Good Manufacturing Practices.
Sunwarrior's Warrior Blend powder is USDA Organic, non-GMO, gluten-free, and soy-free. The low-carb, high-protein vegan powder is perfect for men who avoid animal products, as well as for those looking to add more plant-based proteins to their diet.
When vegan protein powders use a combination of plant protein sources, the overall nutritive value increases because each plant has its own unique nutrient profile. Sunwarrior Protein Powder features a mix of three proteins: fermented pea, goji berry , and hemp. Each serving of the vanilla protein powder provides 18 grams of protein, 2 grams of fat, 2 grams of carbohydrate in only 100 calories.
“Although many Americans meet their protein needs over the course of the day, many men can benefit from adding protein powder to their diet to assist with muscle repair post-workout and to provide satiety throughout the day.”— Amy Shapiro , MS, RD, CDN
Each serving of Legion’s protein powder has 22 grams of protein, zero grams of fat, and 2 grams of carbohydrate in just 100 calories. Using Legion’s protein powder after a workout can help to build and preserve lean body mass. The natural vanilla flavor mixes easily with your favorite liquid, and it's sweetened with stevia. This product is Labdoor certified and tested for sport.
It’s not just the low calorie count that makes Legion’s Whey + Whey Isolate Protein one of the best low-calorie protein powders for men. It’s also where the protein comes from—Legion only uses protein from 100% grass-fed cows. Plus, it’s high in protein, gluten-free, and low in carbohydrates, which makes this a great protein powder for anyone following a keto-style diet .
These Are the 7 Best Whey Protein Powders, According to a Dietician
Each serving contains 25 grams of whey protein and 5.9 grams of BCAAs. Naked Whey goes through Informed Choice testing , a quality assurance program for sports nutrition products, suppliers to the sports nutrition industry, and supplement manufacturing facilities. Naked Whey also claims not to use acid or bleach in their processing.
There’s a good reason Naked Whey is our pick for the best budget protein powder: it’s 100% grass-fed pure whey protein with zero additives and comes with an affordable price tag. Additionally, it’s free of artificial sweeteners, flavors, and colors. Plus, it’s free of GMOs, growth hormones, and gluten.
While it is not third-party tested, we like this protein powder for its other notable certifications—USDA Organic (rBST and rGBH free), Non-GMO Project Verified, Humane Certified, and Certified Gluten-Free.
The USDA Organic, Non-GMO Project Verified protein is sweetened with stevia and is free of added sugars. Each serving contains 4.7 grams of branched-chain amino acids to help you refuel and repair muscles post-workout. It provides 130 calories per serving with only 7 grams of carbohydrates. It's also good for the digestive system, as each serving contributes 2 billion CFU probiotics from Bifidobacterium lactis.
Garden of Life's Certified Organic Whey Protein takes the top spot among protein powders for men because of its high-quality, pasture-raised, grass-fed protein. With 21 grams of easy-to-digest protein in each serving, the creamy vanilla flavor adds a delicious taste and a protein boost to your post-workout beverage.
Sugar alcohol erythritol may not be well tolerated by some
Final Verdict For a high-quality, great-tasting whey protein powder for men, try Garden of Life's Organic Grassfed Whey Protein (view at Amazon). Each serving provides 21 grams of highly bioavailable whey protein concentrate, plus probiotics for digestive health. If you prefer a plant-based protein, consider Sunwarrior Warrior Blend (view at Amazon). It’s made from a blend of plant-based proteins.
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What to Look For
Goals
One of the most important factors to consider when choosing a protein powder is your goals. Some powders are low in calories and designed to help you lose weight, while others aim to build muscle mass by providing a higher amount of protein and calories per serving. Make sure the one you choose is in line with your goals, or you could end up sabotaging your efforts.
Flavor
Protein powders come in a wide range of flavors, from basic chocolate and vanilla to mocha and even birthday cake. Depending on the ingredients, some may taste more chalky or artificial than others. Note that we generally recommend unflavored or naturally flavored products, as we do not recommend dietary supplements with artificial flavors. If you want to boost the flavor of your protein powder, consider mixing the protein powder into a smoothie packed with tasty ingredients like frozen banana, cocoa powder, cinnamon, and almond milk.
Dietary Restrictions
When choosing a protein powder, you want to consider any dietary restrictions or food sensitivities you may have. There are protein powders to accommodate most diets, including dairy-free, gluten-free, and vegan options, as well as those that have no artificial sweeteners, flavors, or colors. If you have any questions about adding a protein powder to your diet, talk with your doctor or a registered dietitian. They can help you determine if a protein supplement is right for you.
Protein Powder for Men Dosage
The Food and Nutrition Board of the Institute of Medicine define the DRI (Daily Recommended Intake) for protein is 0.8 grams per kilogram of body weight for healthy adults. However, individual protein needs are dependent on many factors including height, weight, age, physical activity level and overall health status. For example, some athletes may need anywhere from 1.2-2.0 grams per kilogram of body weight.
Consider speaking with a healthcare provider or working with a Registered Dietitian to assess your individual protein needs. While you can likely meet your daily protein needs through whole foods alone, protein powders can help to meet your goals. Assess how much protein you are getting from food and supplement with protein powders as needed to reach your individualized, optimal intake.
21 Best Protein Powders According to Nutritionists 2022
Protein powders are a quick and easy way to increase your protein intake, ensuring your body has exactly what it needs to repair and build lean muscle post-workout. “They are a highly concentrated source of protein (as high as 90% protein for some powders), and are also calorie efficient (for the serving of protein achieved when compared to other sources)," MyProtein nutritionist, Jamie Wright told us. So, if you’re partial to a heavy HIIT workout or you hit the weights rack a few times a week, it might be worth investing in a protein supplement.
Gone are the days when the best protein powders were used for weight gain exclusively by body builders. Today, people of all ages, fitness levels and genders can be spotted sipping protein shakes in and out of the gym. But with so many forms of protein on the market – from whey protein isolate to casein protein powders and vegan protein powders – it can be difficult to know where to start. What to look out for on the ingredients list? Is it OK to have protein powder every day? Which brand of protein powder is best? We’ve been chatting to expert nutritionists and dieticians to get the inside scoop. Here's everything you need to know.
Which brand of protein powder is best?
What actually is protein?
Protein is a dietary requirement to support your overall health and aid with both weight loss and muscle gain. “Protein plays a key role in transporting messages around the body, hormone production, cell structure and muscle growth to name a few of its roles,” nutritionist Jenna Hope told us.
Do I really need protein powder?
According to the NHS and the British Nutrition Foundation, 0.75g of protein per kilogram of bodyweight is the recommended amount of protein per day (that's around 50 to 60g). That said, numerous new studies, including one by Nutrients paper, suggest that those protein guidelines are too low. If you’re really active, it turns out you might not actually be getting enough protein.
Jenna said: “Regular exercisers may require more protein than sedentary individuals in order to help replenish and repair the torn muscle fibres which occur naturally as a result of exercise. Those engaging in more than 150 minutes of exercise per week require around 1.2-1.5g of protein per kg of their body weight per day. Athletes requirements may vary depending on their sport and training regimes.”
Meat, fish, eggs, beans, nuts, dairy and seeds are all good sources of protein - but it can be difficult to achieve protein targets through food alone. Particularly if you’re vegan or vegetarian. Enter: the best protein powders for women.
Protein supplements can be added to yoghurts, porridge, milkshakes, and water), conveniently delivering high amounts of amino acids to your muscles - the building blocks for protein. Taking a protein supplement means you can boost your high protein intake without having to go OTT on chicken or chickpeas.
Are protein powders healthy?
As part of a balanced diet, yes. "Despite certain myths online, you can't "overdose" on protein," Jamie reassured us. “If you consume protein in place of other nutrients and or it was your sole source of nutrient and energy intake, then you could be at a greater risk of certain deficiencies. However, incorporating it within the context of a balanced diet will only uplift and compliment your wellbeing efforts.”
"The only real "danger" or "downside" would be for someone who perhaps was intolerant to lactose as the consumption of whey protein products could trigger unwanted gut related symptoms (like bloating, gassiness, acid reflux and more)," Jamie added. "Most protein brands, however, now provide lactose free powders and or specifically manufactured "isolate" varieties (which have gone through an added step in processing and are virtually free of any lactose) as well as including digestive enzymes to help minimise any possible gut related distress."
Can you have protein powder every day? Yes. Healthy and active people can safely drink protein shakes every day - though they should not be consumed as a substitute for healthy and balanced meals. It's best to drink them between meals, perhaps after your workout, rather than as a meal replacement.
What are the top 5 protein powders?
There are four main types of protein powders: casein protein powders, whey protein powders, hemp powders and soy protein powders. So, which is best types of protein powder for you?
1. Whey Protein Powder
What is whey protein? Promise you won’t be put off if we tell you? Whey protein is actually the liquid bits scraped off of cheese. Yup, gross. But, according to the Journal of Applied Physiology, it’s the most effective protein for your body to use.
Who is it best for? Whey protein powder is the best protein powder for high intensity workouts and weight lifting. Jenna told us: “Whey protein is absorbed most quickly and is therefore recommended after a high intensity workout throughout the day.”
Why is it good? The concentration of protein in standard whey protein powder is so much higher than any other options - we’re talking 60-70% higher than vegan protein powders. It’s to be expected, since it’s an animal product, but there’s a lot more leucine in it (an amino acid which triggers muscle growth and repair).
When to take it: If you work out a lot, you should have 15g of whey protein before your workout and 15g after. This will get it working faster.
Top tips: If you have a dairy intolerance or you’re so not keen on much dairy, opt for Whey isolate which has had the dairy sugar removed.
Best whey protein products: My Protein’s Impact Whey Isolate is just £46.52 for 1kg and comes in more flavours than we could ever consider beginning to type - including unflavoured and peanut butter. It’s low in sugar, vegetarian and low in fat. My Protein also do a peach tea flavour whey isolate which is dairy free and perfect for juicier protein shakes. Bulk Powder has another great offering - their whey powder costs £11.99 and is available in chocolate and strawberry flavours.
2. Pea Protein Powder
What is pea protein? Pea protein is made by extracting the soluble protein from yellow split peas - a pea which is rich in fibre.
Who is it best for? Pea protein is a vegan protein powder, so take it if you prefer to steer clear of animal products. It’s also a good choice if you suffer from bloating.
Why is it good? It’s really high in leucine - the killer ingredient we mentioned above - and as far as protein powders go, this one is up there with the best. In fact, a a study in The Journal of Nutrition found it to be just as effective as whey protein in building muscle mass over a 12 week period.
When to take it: You should take pea protein powder post work-out.
Top tips: Since it’s a little lower in amino acids than its whey counterpart, consider boosting its effectiveness by pairing it with another natural protein. You could add it to oat bran to make a protein porridge.
Best pea protein products: There are lots of pea protein products on the market, but the best choices are the My Protein Pea Protein Isolate (£17.99 for 1kg and available in three flavours) - it’s vegan, vegetarian and gluten free - or the Super Pea Protein Isolate from Bulk Powders which comes in at just £9.99 for 500g. Bargain. There’s also the world’s first clear vegan protein blend from My Protein UK - it’s a pea protein, made with real fruits and enriched with vitamins which makes a juice-like lemon and lime protein shake.
3. Casein Protein Powder
What is casein protein? Casein protein is similar to whey in that it is derived from milk and contains all amino acids.
Who is it best for? It’s often favoured among body builders because of its fat-blasting properties and it’s ideal for anyone who wants to get lean.
Why is it good? It’s digested slowly, says Jenna. This means it keeps you feeling fuller for longer. It also stops muscles from breaking down, so you can lose weight without losing muscle.
When to take it: Jenna told us: “Casein is released slowly and is therefore recommended to consume in the evening.” This is supported by a study published in Medicine and Science in Sports and Exercise which found that ingesting 40g of casein pre-sleep improved protein repair rates by 22%.
Best casein protein products: My Protein’s slow-release casein protein costs £22.99, is available in four flavours and is formulated to work while you sleep. You’ll wake up feeling energised and ready to work out.
4. Hemp Protein Powder
What is hemp protein? Hemp protein is a vegan superfood powder made from ground hemp seeds. Jenna said: “Pea, hemp and brown rice are all vegan sources and tend to contain less protein per 100g than milk-derived protein. None of the vegan sources contain all 9 essential amino acids and therefore it’s recommended to purchase a mixed vegan protein powder.”
Who is it best for? Vegans who are also looking to increase their omega -3 and -6 fatty acid intake.
Why is it good? It has 21 amino acids and quite a high fibre content, too - 8g per 30g scoop.
When to take it: This is down to personal preference and tolerance. Jenna recommends that Casein (keep scrolling for more information) is the only protein you need to take at night.
Top tips: There are a couple of downsides to hemp protein, so beware. It can cause bloating because of the high fibre content, and it also doesn’t have optimum amounts of protein in it (despite containing all 21 amino acids). You might want to consider pairing it with something like pea protein to increase your intake of leucine.
Best hemp protein products: If you decide hemp protein is the powder for you, we recommend the 100% hemp protein powder from My Protein UK.
5. Soy Protein Powder
What is soy protein? Soy protein is a protein that is isolated from the soy bean - soy beans are dehulled and defatted and processed into three types of soy protein: soy flour, concentrates and isolates.
Who is it best for? The fitness fanatics among you. Read: anyone who works out a hell of a lot.
Why is it good? Alongside your protein hit, guzzling a soy protein shake at the end of the workout will give you a boost of vitamins B12 and B6 - which both help eradicate tiredness. Although the health benefits of soy products have been disputed since sales began to soar, recent research has also shown that it can increase bone strength in women, as well as counteracting the negative impacts the menopause has on bones.
When to take it: After your workout.
Best soy protein products: This soy protein isolate is vegan-friendly and provides an incredible 26g of protein per 30g serving at an ultra low price.
After more supplements content? We’ve got the best probiotics for women according to a dietitian, collagen supplements to add to your checkout and sleep supplements containing only natural ingredients for a peaceful night’s kip.
For more from Glamour UK Commerce Editor Sophie Cockett, follow her on Instagram @sophiecockettx.
Scroll for our edit of the best protein powders for women, including protein snacks and protein mixes.
