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Also Written by Jessica Thomas, MPH
Expert Contributor Chris Mohr, PhD, RD
Expert Verified by Victoria Burgess, Phd, CSCS, CISSN
Reviewed by Joana Neziri, MS, NASM-CPT
Fact Checked by Kelly Uhler
Our team of dietitians, personal trainers, and industry experts rigorously analyzed dozens of protein powders. We then rated each supplement against the 15 categories we test for, including effectiveness, ingredients, nutrition, safety, and value, to find the best protein powders for muscle gain.
We sought out the expertise of registered dietician Chris Mohr, Ph.D., RD, and sports nutritionist Victoria Burgess, Ph.D., CSCS, CISSN, for this article. Seasoned health editors Joana Neziri, M.S., NASM-CPT, and Jessica Coulon also contributed to this review. The information presented in this piece was reviewed for accuracy by professional fact checker Kelly Uhler.
Before protein became the “it” nutrient for everyone, it was primarily recognized as essential for athletes and bodybuilders who rely on it to build muscle. While consuming large quantities of egg whites and chicken may be an option for some people, protein powders offer a simple and more convenient way to increase protein intake.
Finding the best protein powder for muscle gain, however, isn’t so easy. Our team of experts tested over 24 of the best protein powders , looking at multiple factors like effectiveness, safety, taste, and price, to find the top protein powder for muscle building. Here’s our list of recommendations, as well as an informative review of each one, to help you find a protein powder that fits your goals.
Transparent Labs Whey Protein Isolate is our pick for editor’s choice, with 28 grams of protein and 1 gram of fat per serving. We love that Transparent Labs protein powder doesn’t contain artificial sweeteners and is backed by third-party testing. You can read our full review of Transparent Labs Whey Protein Isolate below.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Transparent Labs Whey Protein Isolate boasts 28 grams of high-quality protein with up to 2.5 grams of fat and 1-3 grams of carbs, perfect for men who want to bulk up but limit fat gain.
With 28 grams of grass-fed whey protein isolate per serving, Transparent Labs Whey Protein Isolate was an easy choice for the best protein powder for men who want to gain muscle. ( 7 ) While males have a larger body size and more muscle mass than females, they also have an easier time accumulating muscle mass. ( 8 )
And yet, body size and body composition influence nutrition needs. ( 1 ) Men working out to gain muscle have higher protein needs, and protein powders are a convenient way to meet those elevated needs and achieve fitness goals. ( 9 )
This protein powder also has a good protein-to-calorie ratio for building lean muscle, with 86% of calories coming from protein. And with only 1-3 grams of carbohydrates, it’s nearly lactose-free and may be easier to digest, and less likely to cause gas or bloating. This was pointed out by one of our product testers who said that the Transparent Labs supplement didn’t upset his stomach like other protein powders.
We also like Transparent Labs Whey Protein Isolate because it has very few ingredients and no artificial flavors, colors, or sweeteners. The protein powder uses stevia to add sweetness without adding carbs or calories.
Low carbs and low calories can be good when you want to improve muscle tone and physique, but if you want to bulk up you may need a higher-calorie protein powder, or mass gainer. In this case, Transparent Labs may not make the best choice.
“There are so many options available. It’s important to find the product that best suits your goals to meet your needs,” says Chris Mohr, Ph.D., RD.
Transparent Labs Whey Protein Isolate is third-party tested and gluten-free. Though not the least expensive muscle-building protein powder on our list, at $2.00 per serving we think it’s a good value for such a high-quality supplement.
One of our product testers said this was the best protein powder they’ve ever had, but not everyone agreed. One of our testers said it was chalky, and another said the powder didn’t dissolve well in the shaker cup or hand mixer.
To learn more, visit our full Transparent Labs protein review .
Customers who purchased Transparent Labs Whey Protein Isolate on Amazon like the ingredients, taste, and results. However, some customers experienced stomach problems from the drink, despite claims that it’s easier to digest.
“Good flavor, ingredients list seems relatively clean, low carb, arrived quickly, mixes well in shaker cup. Enjoying the flavor and will repurchase once this is gone.”
Glen L., verified Amazon buyer
Jason is an Amazon customer who likes the shake and the company’s customer service. “I like this protein. It tastes good and they reach out to you after you purchase to make sure you are 100% satisfied. What else could you ask for when buying something. This is unheard of now days,” he wrote.
TRC is a verified Amazon customer who thought the supplement was too pricey and didn’t like the flavor. “Not good at all when using water. It’s a little pricey, but probably provides the Protein needed,” they wrote.
Sports Research Whey Protein contains all the amino acids in the right amounts to stimulate muscle protein synthesis, including 25 grams of protein, 6.9 grams of branched-chain amino acids (BCAAs), and 1 gram of leucine.
Whey is the main source of protein in many of the supplements on our list. However, with the addition of L-leucine, Sports Research Whey Protein is one of the best whey protein powders for muscle building.
Whey protein is a popular choice for muscle gain because it’s rich in essential amino acids and the branched-chain amino acids (BCAA) that support the muscle-building process. L-leucine is one of the BCAAs, and the amino acid that kicks off and prolongs muscle protein synthesis. ( 1 ) The International Society of Sports Nutrition (ISSN) recommends getting 1–3 grams of L-leucine at every meal when building muscle to stimulate the protein making process. ( 1 )
One serving (1 scoop or 36-41 grams) of Sports Research Whey Protein has 25 grams of high-quality protein and an additional gram of L-leucine. It also contains 2-4 grams of carbs and 4 grams of fat for energy.
“Whey protein is about around 11% leucine, so given the 25 grams per scoop, you’d also get a tad more than 2.5 grams more, for a total of about 3.5 grams in each serving.” ( 15 )
Chris Mohr, Ph.D., RD, Fortune Recommends Advisor
The formula uses medium chain triglycerides (MCT) as a source of fat. It’s a popular additive in supplements like protein powders because it digests and absorbs quickly, purportedly to serve as a quick source of energy. However, not everyone tolerates MCT oil, and it may cause gas, bloating, and stomach upset. It may also not provide the energy-boosting benefits as claimed. ( 16 )
The whey protein supplement is an excellent source of vitamin D, meeting 100% of daily needs, and is rich in iron (chocolate flavor) and calcium.
Sports Research Whey Protein is third-party tested and Informed Sport certified, and is free of banned substances, which is particularly important for those who may be drug tested like collegiate or professional athletes.
The protein powder uses non-calorie sweeteners sucralose and acesulfame potassium (Ace-K) to add flavor without carbs. Though generally recognized as safe, some people may experience side effects from the sweeteners, like stomach upset or headaches. ( 17 ) Limiting your intake of artificial ingredients like these sweeteners is recommended for overall health.
Sports Research Whey Protein is one of the most affordable protein powders on our list at $1.03 per serving, priced about $0.80 less than average.
Shoppers on Amazon like the nutrition, taste, and value of Sports Research Whey Protein Powder. However, some customers report stomach issues after drinking the shake.
Cole is an Amazon customer who purchased the chocolate flavor whey protein powder. “Best value for protein powder i’ve found and great quality/taste!”
“I’ve tried so many protein powders and almost gave up. I was drinking the fair life ready made drinks, but they get expensive. I found this and gave it a try. It is the best tasting chocolate protein powder I’ve ever had. No aftertaste, it mixes well in a shaker cup, and it’s like drinking a milkshake (I do mix mine with milk for added protein).”
Helen S., verified Amazon buyer
Zulema F. is a verified Amazon shopper who didn’t tolerate the protein shake. “I was very excited to try this product, I actually ordered the creamy vanilla and chocolate and they are both great tasting, but there is something in them that makes me sick, I get a really bad upset stomach, nausea and it does make me sleepy and tired.”
Nutricost Grass-Fed Whey Protein Isolate provides the right amount of protein in a form that’s easily digested, absorbed, and utilized by your muscles. It’s easy to mix, available in four delicious flavors, and affordable.
Nutricost Grass-Fed Whey Protein Isolate contains almost pure protein. Whey protein isolate is processed to remove most of the fat and carbohydrates, leaving behind a high concentration of fast-absorbing protein that’s rich in muscle-building essential amino acids. ( 1 ) And, at a very affordable price, it’s our top choice for best whey isolate protein powder for muscle gain.
One serving of Nutricost Grass-Fed Whey Protein Isolate has 30 grams of protein, 1 gram of fat, 1-4 grams of carbohydrates, and 130-150 calories.
In order to build muscle, you need to eat approximately twice the recommended dietary allowance (RDA) for protein—46 grams per day for women and 56 grams per day for men—or about 92 to 112 grams of protein per day, along with proper strength training.
“The RDA is simply the minimum amount needed to prevent deficiency, whereas optimal intake is a bit higher. Body weight is used to estimate individual protein needs, and for those who are trying to build or maintain muscle the recommendations are about double the RDA, or 1.2-2.0 g/kg of body weight.” ( 1 )
Chris Mohr, Ph.D., RD, Fortune Recommends Advisor
However, protein powder alone won’t lead to muscle gain. You need to engage in strength-training exercises in order to stress and break down the muscle. The protein then helps to repair and rebuild those muscle fibers. ( 2 )
Additionally, your protein choices must supply all the essential amino acids because they are not made in the body in adequate amounts. ( 1 ) Whey protein is a milk protein that’s rich in essential amino acids, particularly leucine, which is required for protein synthesis. ( 3 ) It’s also an excellent source of branched-chain amino acids (BCAAs), the group of essential amino acids that play the most significant role in the muscle-building process. ( 1 )
“There are nine essential amino acids, and out of those nine, three are called branched-chain amino acids. All are critical for protein synthesis, which could ultimately lead to the building and repair of lean mass,” says Mohr. “One of the branched-chain amino acids, leucine, is particularly critical, and out of the various protein sources it’s naturally highest in whey protein isolate compared to other protein powders.”
Whey protein isolate is the source of the 30 grams of protein in the Nutricost supplement. This is a form of whey protein that’s been processed to remove as much of the fat and carbs as possible, creating a powder with a higher concentration of protein—so you get all the protein with less fat and carbs, helping you gain muscle mass without extra calories. ( 3 )
You should consume 20 to 40 grams of protein at regular intervals to build muscle, ideally within an hour after working out. ( 1 ) Nutricost Grass-Fed Whey Protein Isolate provides an ideal amount of protein, with 30 grams in every serving.
We also selected Nutricost Grass-Fed Whey Protein Isolate because it’s affordable. At $1.49 per serving, the protein powder costs less than the standard market price. It’s also third-party tested for quality and purity and gluten-free.
However, the protein powder contains milk and the chocolate peanut butter flavor contains peanut flour, so it’s not a suitable choice for people with allergies to dairy or peanuts.
Another potential drawback of Nutricost Grass-Fed Whey Protein Isolate is the added sodium chloride, boosting sodium to 125-300 milligrams per serving, or 5-14% of the daily value. For those who exercise regularly, who do not have hypertension, this added sodium shouldn’t be a concern.
Some athletes may benefit from the added sodium for hydration if they work out for long periods of time in the heat and sweat heavily. ( 4 ) You may need higher amounts of sodium than the 2,300 milligrams recommended by the Dietary Guidelines, but it’s important to find the right balance so you get the benefits without the risks. ( 5 , 6 )
Though many people like the taste and creaminess of Nutricost Grass-Fed Whey Protein Isolate, it’s sweetened with stevia, a natural no-calorie sweetener that can have a bitter aftertaste to some.
Amazon customers are enthusiastic about Nutricost Grass-Fed Whey Protein Isolate. They like the quality of the protein powder, as well as the price, taste, and mixability. However, not everyone likes the taste and some people reported gastrointestinal problems.
“So, for the money and quality, this is the best deal out there, that I’m aware of. For the grass fed, stevia sweetened isolate, that I’m aware of, it’s the bomb.”
Carlos & Kandi, verified Amazon buyer
LTS is a verified Amazon customer who purchased the Chocolate Peanut Butter flavor and writes, “This product tastes just like a Reese’s peanut butter cup. It’s so tasty.”
An Amazon shopper who goes by Sunflwr31 purchased the vanilla flavor and isn’t a fan, writing, “The flavor is gross.”
Ka’Chava is a plant-based meal replacement protein powder with a good balance of macronutrients to support muscle building. The nutrient-rich shake is also an excellent source of vitamins, minerals, and antioxidants.
Ka’Chava is a complete nutrition shake higher in calories and carbs than the other protein powders on our list, making it our choice for the best vegan protein powder for muscle gain.
More and more people are eating plant-based diets to improve their nutrition and health, including athletes and bodybuilders. ( 10 ) Plant foods are nutrient-dense, but typically low in calories and filling because of their higher volume. Athletes and bodybuilders following a vegan diet may have a harder time getting enough calories and protein from whole foods.
A nutritionally complete, vegan protein shake like Ka’Chava fills in the gaps and helps meet nutrition needs and fitness goals. One serving (2 scoops or 60-62 grams) has 240 calories, 25 grams of protein, 21-25 grams of carbohydrates, and 7-8 grams of fat.
Though protein is king when it comes to muscle gain, you need to eat enough calories from carbohydrates for energy, especially for weight lifting. If you skimp on carbs, you may not have enough stamina to maintain exercise intensity, and your body may turn to muscle for energy. ( 11 )
The protein in Ka’Chava is made up of a plant-protein blend that includes yellow pea protein, whole grain brown rice protein, sacha inchi, amaranth, and quinoa. Varying the plants in a protein supplement creates a more balanced amino acid profile, ensuring you get enough of all the essential amino acids you need to build muscle. In general, plant proteins digest slower than whey protein isolate.
You may even get a boost in absorption when you combine the protein with other health-promoting additives like probiotics and digestive enzymes. ( 4 ) Ka’Chava contains 50 milligrams of prebiotics and probiotics, a proprietary blend consisting of inulin, Lactobacillus rhamnosus , and Lactobacillus acidophilus , plus 50 milligrams of a proprietary blend of digestive enzymes that includes amylase, protease, cellulase, lactase, and lipase.
Nutritionally, Ka’Chava is a superstar, meeting more than 20% of the daily value for many essential nutrients often lacking in a vegan diet, like iron, calcium, and vitamin B12. ( 12 )
However, the ingredients in the vegan shake are proprietary blends, a type of secret recipe that tells us what’s in the powder but not the amounts. Not having all the information about ingredients in a supplement makes it harder to evaluate potency and safety. ( 13 ) Ka’Chava is third-party tested for quality and potency, though.
At $4.66 per serving, Ka’Chava costs more than the standard price of protein powders. But, it’s more nutritionally dense than other protein powders and may replace a whole food meal or snack, saving time and money.
Our product tester reviews were mixed. Some of our testers liked the taste, unique flavor options, and ease of mixing. However, one of our product testers said she’d have a hard time drinking the shake every day. Check out the best vegan protein powders to find the best option for you.
Amazon customer reviews for Ka’Chava are mixed. But most people like the quality and flavor of the plant-based protein powder. However, some customers said the supplement was too expensive and didn’t live up to the hype.
Verified Amazon buyer who goes by TulipMadness really enjoyed the Ka’Chava shake. “On first sip it was very forward tasting vanilla. Like drinking vanilla cake batter. Not artificial tasting, not overly sweet. Just good….I’m sitting here afterwards feeling completely satisfied.”
“Since taking shakes my energy level has greatly improved. I put a banana in my chocolate shake and I am satiated for quite a long time. I also take this with 1000 mg of a Berberine supplement. My reason for writing is that I am blown away as to how I feel waking up in the morning.”
James S., verified Amazon buyer
Thomas W. is a verified buyer who bought the coconut acai flavor and writes, “It is filling and occasionally I might add a little blue agave nectar. The only con I have is the pricing of the product. It really is a little pricey.”
Legion Athletics Whey+ is a high-protein supplement that’s low in calories, fat, and carbs, providing the balanced nutrition women need to build muscle. Plus, it comes in 16 flavors to satisfy a variety of tastes.
Legion Athletics Whey+ has 21–23 grams of protein, 2–6 grams of carbohydrates, 100–130 calories, and 0-3 grams of fat, making it our pick for the best women’s protein powder for muscle gain. Often, women who want to gain muscle to improve muscle tone and definition don’t have to consume as many calories as men.
Research shows that women who want to build muscle and lose fat when working out need to consume at least 20 grams of protein at regular intervals throughout the day, and up to 40 grams. ( 7 ) It’s not just about meeting your daily protein needs, but spacing out your protein so your muscles have a constant supply of amino acids.
In each serving, Legion Whey+ contains 21–23 grams of protein, which is within the recommended amount of protein (20-50 grams) for muscle protein synthesis.
Eating a high-protein diet that supplies enough calories is key for women who want to improve their body composition. If you don’t eat enough protein-rich calories and resistance train, your body may hold on to more fat and you could lose muscle. ( 7 ) Legion Athletics Whey+ is a lower calorie protein supplement, so make sure you’re getting enough calories throughout the day to meet your nutrition needs and goals.
The whey protein isolate powder is all natural without any artificial sweeteners, colors, or flavors, and has no added sugar. It’s also third-party tested for safety and purity.
Legion Athletics Whey+ is a convenient pre-workout protein supplement, and because it’s low in carbs and has very little lactose, it’s easier to digest.
However, Legion’s protein powder is made in a facility that may process common allergens like milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy. If you have severe food allergies, you may want to consider a different protein powder.
Our product testers tried the dutch chocolate and cinnamon cereal flavors, preferring the chocolate over the cinnamon. Some customers also say Legion’s whey protein powder is too sweet.
At $2.00 a serving, Legion Athletics Whey+ is priced about average for the market. Legion has a subscribe and save program that reduces the retail price by 10%, so you pay $1.80 per serving.
Shoppers on Amazon give Legion Athletics Whey+ positive reviews. They like the quality, taste, and solubility. However, some buyers find the protein powder too sweet and pricey.
“I was happy to give the Legion Whey+ a try, with its short list of ingredients and a lack of artificial sweeteners. I gotta say, if you’re looking for a clean, effective and great tasting whey, you should look no further and give this a try.”
Paul C., verified Amazon buyer
Amazon shopper J. R. purchased the chocolate flavored whey protein powder and wrote, “Superior ingredients make for quick assimilation; good flavor; easy to prepare with shaker bottle; otherwise gets a bit lumpy if it’s only stirred.”
Verified Amazon buyer Carlos was more critical of the protein powder and writes, “Super expensive and doesn’t taste that great. Also only has 22 grams of protein.”
Gainful Build Muscle Customized Protein Powder is a personalized protein powder that allows you to choose your base protein—whey or plant—to build muscle, providing 19 to 26 grams of protein per serving. They also offer flavor boosters, so you can drink a new flavor each day.
When you want to gain muscle and shed some weight, you need to strike the right balance of calories and protein. Gainful Build Muscle Customized Protein Powder may help you strike that balance by creating a personalized powder set to your goals, making it our pick for the best protein powder for both weight loss and muscle gain.
To get your customized protein supplement you take the Gainful quiz on the website, answering a set of questions about goals, fitness routine, and diet preferences. The website uses this information to create your personalized muscle-building, weight-loss protein powder.
Your protein base depends on your diet preferences and options include whey, plant, low lactose, or keto. It’s further customized based on health goals. In our case, build muscle and lose weight.
Nutrition profile for the protein powder varies, ranging from 19–26 grams of protein, 1–3 grams of carbohydrates, 0–6 grams of fat, and 110–140 calories. Again, Gainful works with you to design a protein powder that aligns with your goals and preferences.
A high-protein, energy-restricted diet, when combined with resistance training, promotes fat loss and limits loss of lean muscle. ( 14 )
With a subscription to Gainful, you get access to a registered dietitian who can provide more personalized guidance on macro needs for weight loss and muscle gain.
Another benefit of Gainful is that your customized protein powder includes single-serve flavor boosters. Our product testers liked this feature, giving them an opportunity to try new flavors and even mix flavors.
The customization is a great feature and a major win for Gainful, but it’s costly at $3.21 per serving, which is about $1.00 more than the average price for protein powders. Further, each bag of protein powder has 14 servings, so you need to purchase at least two bags a month for consistency. Another downside of Gainful Customized Protein Powder is that it’s not third-party tested. See the best protein powders for weight loss to find additional options.
Customers on Trustpilot have mixed reviews for Gainful Customized Protein Powder. Some liked the personalized approach and the quality of the ingredients, while others were disappointed with the customer service.
“It does not have a chalky taste, and mixes well with my almond milk. Combine Gainful with proper diet and exercise, I’ve lost 48lbs since I started Gainful.”
A Trustpilot customer and verified buyer who goes by the name Gainful Fan liked the results from the protein powder. “I went from being a D-1 athlete (6+ hrs of physical activity a day) to starting veterinary school this year (15+ hours of studying a day, only really having 1.5 hrs to workout). This change made it a struggle to meet my strength goals AND have the mental energy to stay focused all day, UNTIL I started using this brand. My energy levels and recovery are the best they’ve ever been!”
Kristina P. was disappointed with the subscription program and customer service, writing, “I clearly remember looking to try it and selecting one time option. I just got charged for my second order (apparently I chose subscription), no way to reach them to stop the order (phone is constantly busy, chat is not active).”
Nutricost Organic Whey Protein Powder is a clean protein powder with a short ingredient list consisting of organic whey protein concentrate. The supplement provides 20 grams of high-quality protein with very little fat or carbs and only 100-150 calories in every serving.
Nutricost Organic Whey Protein Powder contains USDA-certified 100% organic whey concentrate and is our pick for the best organic protein powder for muscle gain. The one scoop serving size (25-36 grams) has 20 grams of protein, less than 1-10 grams of carbohydrates, 2-3 grams of fat, and 100-150 calories.
In addition to organic certifications, we like Nutricost’s protein powder because of its short ingredient list, which includes organic whey protein concentrate that consists of organic whey protein with organic sunflower lecithin, an emulsifier to help with mixability. ( 18 )
The nutrition profile of Nutricost Organic Whey Protein Powder makes it a good choice for anyone in need of more protein to maintain body weight or build muscle.
The organic whey protein powder is third-party tested for quality and potency and made in a good manufacturing practice (GMP) compliant facility, one of the Food and Drug Administration’s safety protocols for supplements. ( 19 )
Nutricost Organic Whey Protein Powder is gluten-free and vegetarian-friendly, but it isn’t vegan or dairy-free. With 1-10 grams of carbohydrates per serving, this whey protein has very little lactose, making it easier to digest and less likely to cause unwanted side effects like gas and bloating.
At $1.32 per serving, Nutricost Organic Whey Protein Powder is a good value, priced a lot lower than the standard market price. It’s a clean, high-quality protein powder that provides the nutrition you need to gain muscle, without added ingredients.
One of the drawbacks of the protein powder is that you only have three options for flavor: chocolate, vanilla, and unflavored.
Directions suggest mixing the powder with water, but any liquid works. You can use milk or a plant milk as your liquid and create your own flavor with fruit, sweet spices like cinnamon, or a nut butter. Or, mix the chocolate-flavored powder with milk to create a high-protein chocolate milk for post-workout recovery.
Despite its many positive qualities, the protein powder isn’t a good fit if you don’t like the taste or texture, which is the case for some of the critical customer reviews. Difficulty mixing is another common complaint.
Reviews for Nutricost Organic Whey Protein powder are mixed from customers on Amazon. Some like the simplicity and quality of the protein powder, while others have a hard time mixing the powder.
Mohammed T. is a verified Amazon customer who writes, “Great tasting organic whey protein. When blending in a vitamix to make a smoothie, the organic whey will stick to the side of the blender and it needs to be scraped back into the mixture… The powder blends well with liquids and there’s no clumps when using a blender. Tastes great and lots of protein.”
“Good stuff! Straight forward, high quality organic whey protein powder. Good consistency, blends easily. A solid value, too—cheaper than most organic whey powders on the market.”
Rick T., verified Amazon buyer
Another verified Amazon Mayra writes, “Does not dissolve in cold water at all as stated on the container.”
Transparent Labs Mass Gainer provides high-quality 50+ grams of whey protein in each serving, free of artificial flavors and harmful substances. It also offers 3 grams of creatine for improved recovery and muscle growth.
Transparent Labs Mass Gainer is a solid supplement for individuals wanting to gain weight without consuming unnecessary substances and artificial ingredients. With a clean macronutrient profile, disclosure of exact dosages of each ingredient, and a pleasant taste, it was an easy pick for the best protein powder for weight gain.
Each Transparent Labs Mass Gainer serving includes 51-53 grams of protein, 106-110 grams of carbohydrates, 13-14 grams of fat, and 730-750 calories. Therefore, if you’re a hard gainer finding it challenging to meet your caloric needs using food alone or an athlete wanting to aid the post-workout recovery process, this should help.
Research suggests you should double the RDA for protein, which is 1.4-2.0 g/kg of body weight, if you hope to gain muscle. ( 1 ) Even during the off-season, some male bodybuilders consume up to 4.3 g/kg of protein per day, and females up to 2.8 g/kg. ( 20 ) The aim is to take in 25% to 30% of their energy from protein, so most athletes should strive for about 2.2 g/kg to achieve an optimized response. ( 20 )
The Transparent Labs Mass Gainer provides a hefty amount of complete protein sourced from grass-fed whey concentrate, which may help individuals achieve their weight and muscle gain goals.
Most mass gainers have a 2:1 ratio of carbs to protein, and that’s the case here too. The carbs in this formula primarily come from organic tapioca maltodextrin. Since this ingredient isn’t sourced from corn or wheat and is naturally gluten-free, many athletes prefer it. Oat flour and sweet potato powder are included as well. It’s claimed that all of these ingredients are easier to digest.
However, if you have diabetes or any form of insulin resistance, this might not be the best product for you. Maltodextrin has a higher glycemic index than sugar and may increase one’s blood glucose shortly after consumption.
There are also 4-6 grams of fiber, and a good amount of it is prebiotic. Prebiotics and probiotics may help maintain a strong microbiome and support healthy digestion. ( 21 )
Carbs, in general, are said to improve strength and body composition. ( 11 ) Research also states that carbohydrates may decrease muscle damage brought on by endurance exercises. ( 22 )
The fats are sourced from MCT oil and coconut milk, which are considered healthy fats. MCT oil digests quickly, but it can cause undesirable gastrointestinal issues, like gas and bloating, in some people ( 16 ). Also, because this has a high saturated fat count, those with heart issues may want to consider another product.
The Mass Gainer formula contains a significant amount of calories, so it should help you achieve a caloric surplus.
You’ll also find 3 grams of creatine on the ingredient list, which is an evidence-based dose. ( 23 ) Many who exercise often like to supplement creatine as it’s shown to help enhance muscle mass, recovery, and performance. ( 24 )
Overall, there’s much to like about Transparent Labs Mass Gainer. It’s third-party tested, and the company even shows their Certificate of Analysis from Dyad Labs. It also boasts the Informed Choice quality mark, meaning it’s been evaluated for banned substances and should be suitable for athletes.
This product only comes in two flavors, which is very limited, but at least they’re good. One of our product testers tried the chocolate glazed donut flavor and said it was delicious and really tasted like a donut.
To use, mix two scoops in 16 ounces of water or milk. You can also add it to a shake. Our product tester said it has excellent solubility, as it dissolved well, provided a good consistency, and didn’t have any clumps.
organic soy isolate This is considered a higher-end supplement, and the price reflects that. One serving of Transparent Labs Mass Gainer is $5.33, and only 15 servings are available in the box. Therefore, if you plan to use this product daily, purchase two containers monthly and factor in the cost.