9 Best Whey Protein Powders for Muscle Gain

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

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

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

Whey protein powder is a suitable supplement to a healthy diet for just about anyone. Since protein helps us feel full, increasing the amount of protein you consume in a day can be an effective way of curbing hunger and meeting nutritional needs on-the-go.

If you're someone who engages in regular physical activity, particularly athletes, bodybuilders, and fitness enthusiasts, integrating whey protein powder into your diet can be especially helpful.

Athletes who engage in high-intensity activities, such as weightlifting, sprinting, and endurance sports, require more protein to speed up muscle growth and recovery. Similarly, bodybuilders often use whey protein powder to help them build lean muscle mass.

Whey protein powder can be a helpful dietary supplement for vegetarians, too, who can have a harder time meeting their protein needs through food alone.

Another population that can benefit from whey protein is older adults, as we need more protein with age to help mitigate age-related muscle loss.

But it's important to note that while whey protein powder can be a helpful supplement for many people, it is not necessary for everyone. It's always a good idea to consult with a healthcare professional or registered dietitian before starting any new supplement regimen, especially if you have been diagnosed with a health condition.

Whey protein powder is rich in amino acids, which, as mentioned earlier, are the building blocks of muscle. Because whey contains all essential amino acids, it can help promote muscle recovery and growth by supporting your body's natural process of repairing muscle fibers tears that occur when we exert our muscles.

Some studies suggest that supplementing with whey protein powder may positively affect exercise performance, particularly when combined with resistance training. But the benefits aren't all fitness-related.

Protein is also known to help increase feelings of fullness, which can help reduce overall calorie intake and support weight loss goals. Some studies suggest that whey protein powder may be particularly effective at promoting weight loss and weight management.

Whey protein powder even contains bioactive peptides that have been shown to have anti-inflammatory properties, too.

It is important to note that the benefits of whey protein powder may vary depending on individual factors such as age, health status, and physical activity levels.

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

“It is important to note that whey protein alone won't lead to muscle building," Roussell notes. "In order to build muscle you need to be in a calorie surplus (eating more calories than you are burning) and consuming ample total protein (1g/lb. body weight).” But also note that doesn't have to (and shouldn't) be all from protein powder.

Keep in mind: For your whey protein powder to actually help you build muscle, you need to actually put in the work in the gym, too.

While the ease of whey protein powder lends itself to on-the-go options like shakes, you can use it to boost the protein content of real food, too. When it comes to incorporating whey protein into meals, Spano suggests adding it into foods like yogurt or oatmeal because the moisture makes for easier integration. If you like to bake or make the occasional pancake or waffle, it works well in there too.

Spano also recommends combining whey with foods like peanut butter that have significant fat content, since that helps compensate for the drying effects that whey protein sometimes has.

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

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

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

When shopping for a certified whey protein powder, there are several other factors that you should consider to ensure that you are choosing a high-quality product that meets your specific needs. Some important factors to consider include:

Protein content: Look for a powder with a high protein content, ideally over 20 grams per serving. All products included in the list above contain a minimum of 20 grams of protein per serving.

Type of whey: Whey protein comes in three main forms: whey protein concentrate, whey protein isolate, and whey protein hydrolysate. Whey protein isolate and hydrolysate are more processed and have a higher protein content, but they also tend to be more expensive.

Additives and Sweeteners: Some whey protein powders contain additives and sweeteners that you might be looking to avoid, such as artificial sweeteners and colors, soy, or gluten. Generally, the less ingredients, the better.

Flavor: Consider the flavor of the powder, this is one of the biggest factors that will impact whether you actually consume it or not. After all, meeting your protein needs shouldn't be a gag-worthy experience. We recommend reading reviews on any specific flavor you're shopping, or buying the smallest amount available to try first.

Price: Compare prices between different brands and types of whey protein to find the best value for your money. Keep in mind that higher-priced powders may offer higher protein content and fewer additives, but that's not always the case.

Men's Health fitness and health editors and in-house experts researched and evaluated the best-selling and top-rated NSF or third-party certified whey protein powders on the market. We considered every nutrition label, ingredient list, price, and many reviews from certified-buyers. The list above represents our thoughtful picks of the very best whey protein powders to shop in 2023.