The 11 Best Protein Powders for Men of 2024, Tested and Reviewed

Let’s set the record straight: There’s no gender biases when it comes to choosing the best protein powder for your needs. That said, studies indicate that men typically require a higher intake of the vital macronutrient, especially when combining their nutritional plan with regimented physical activity. (1) Because of this, finding the best protein powders for male athletes takes a higher importance for this specific crowd.

There’s no shortage of premium powders out there designed to help men build muscle, maintain satiety, and develop that all-desirable lean muscle mass. To choose the best ones, we’ve drawn upon years of research and our personal experiences with more than 100 of the top options on the market. Here are our picks for the best protein powders for men available today.

The 11 Best Protein Powders for Men of 2024

• Best Protein Powder for Men Overall: Transparent Labs Whey Protein Isolate
• Best Tasting Protein Powder for Men: XWERKS Grow
• Best Protein Powder for Male Athletes: Jacked Factory Authentic ISO
• Best Whey Protein Powder for Men: Legion Whey+
• Best Vegan Protein Powder for Men: Ritual Essential Daily Shake 18+
• Best Protein Powder for Muscle Gain: Onnit Grass-Fed Whey Protein
• Best Organic Protein Powder for Men: KOS Organic Plant Protein
• Best Protein Powder for Men for Weight Loss: Momentous Grass Fed Whey Protein
• Best Casein Protein Powder for Men: Transparent Labs Casein Protein
• Best Budget Protein Powder for Men: Optimum Nutrition Gold Standard 100% Whey Protein Powder 

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

Best Protein Powders for Men Video Review

Join BarBend expert tester Jake Herod, NASM-CNC, and registered dietitian nutritionist Chelsea Rae Bourgeois, MS, RDN, LD, as they detail our picks for the best protein powders for men, which include options for digestion, weight loss, and muscle gain. 

https://www.youtube.com/watch?v=pzlNbvDuUP0

How We Tested the Best Protein Powders for Men

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. For this guide, we gathered our testing notes from 104 different protein powders, narrowing down our findings to the best formulations specifically for male athletes. We used a multi-point methodology in curating our notes, giving each chosen supplement a rating between 1 (lowest) and 5 (highest) for categories such as ingredients, taste, solubility, side effects, and more.

In testing, we first looked at the protein type utilized in each powder’s makeup. While there’s no true best or worst pick across the different types of protein, there are certain qualities that make, say, a whey protein isolate more suitable for some individuals over a whey protein concentrate.

We also viewed how much protein these supplements could deliver in a given serving. After all, a protein may as well be useless if it doesn’t help support your daily intake goals, which, according to the International Society of Sports Nutrition, should come in around 0.25 grams of protein per kilogram of bodyweight. (2) Additionally, we looked at the calories, carbs, and fat content per dosage, as these metrics can also influence your experiences with a given powder.

Finally, protein shakes are typically consumed daily, so it helps to have a blend that tastes good day in and day out. We noted which protein powders offered a fair share of flavor profiles, as well as those that were appealing to our personal taste buds. Taste and palate can be subjective, but we’ve found that if we enjoy a formulation, odds are that other athletes will, too.

Think you’re ready to fuel up for increased muscle mass and better supplementation? Plug in your blender and let’s hop into our findings.

Best Protein Powder for Men Overall: Transparent Labs Whey Protein Isolate

For male athletes wanting the best of the best, we hold Transparent Labs Whey Protein Isolate in high regard. We appreciate the 28 grams of protein per serving — a higher dosage than your typical 20 to 25 grams — as well as this powder’s abundance of flavors. In trials, our tester, a certified personal trainer, scored this supplement a 5 out of 5 for taste, saying, “The title really matches the experience. I had a limited-edition Peppermint Hot Chocolate variety and it was exactly that.”

We also like this particular protein powder for men because of its key micronutrients, including calcium, iron, and potassium. Dosages can vary by flavor, but the inclusion of potassium is especially beneficial, as studies indicate this micronutrient can help men manage testosterone levels better, as well as assist in preventing heart-related illnesses. (3)(4)

Thanks to these key ingredients, as well as the hearty dose of whey protein isolate in each serving, we rate this Transparent Labs a 5 out of 5 for formulation complexity. Be mindful, though, that the makeup does include stevia, which can lead to side effects like bloat or GI distress. (5) We personally haven’t experienced any issues, but more sensitive athletes could potentially run a risk, so it’s important to take your personal sensitivities into account before purchase.

Like other Transparent Labs products, Whey Protein Isolate is third-party tested, meaning it’s free of any banned substances. There’s also no artificial sweeteners, preservatives, or colorings across the makeup, and the powder is non-GMO and gluten-free.

Mixing Transparent Labs Whey Isolate is also a breeze, earning the powder another 5 out of 5 rating for solubility. “There weren’t any issues during blending,” says our tester. “I could easily make a shake with water and milk, alike.”

The one main drawback to this high-quality protein supplement is its cost, which we rate at 3.5 out of 5 for multiple reasons. First, the $2 per serving is higher than most other options, which typically come in between $1 and $1.75. Additionally, Transparent Labs doesn’t offer this protein powder in containers larger than 30 servings. This eliminates the chances to buy in bulk, which is a favorite method of ours for saving some coin when buying supplements. But for a powder as clean, tasty, and well-rounded as this, we think the premium is worth its weight.

Read our full Transparent Labs Whey Protein Isolate Review.

Best Tasting Protein Powder for Men: XWERKS Grow

If you desire a tasty treat that feels more like a snack than a nutritional supplement, XWERKS Grow is the powder for you. We’ve previously dubbed this product as one of the best-tasting protein powders available — and for good reason. Across the four available flavors, we’ve yet to find a blend that doesn’t deliver a palate-pleasing experience.

According to our tester, a certified personal trainer, “The Chocolate variety tastes nearly identical to a Yoo-hoo. I really appreciate the mix of sweet and richness.” Also, they paired their 5 out of 5 taste rating with a perfect 5 out of 5 for solubility. “Mixing was rarely an issue. I practically didn’t need a blender ball to break up any clumps.”

While taste is a major factor when it comes to XWERKS Grow, the formulation is also worthwhile thanks to protein dosages ranging 25.8 to 27.8 grams per serving. Xwerks sources its whey protein isolate from New Zealand grass-fed cows. These animals are highly regulated to ensure they’re raised with no exposure to hormones, pesticides, or antibiotics. (6)

You can also expect 110 calories per serving with this protein powder, which can be viewed in multiple ways. That may not be a suitable amount for athletes wanting a full-blown meal replacement shake, but it can be enough to keep you satiated in-between meals. Also, you get 110 calories regardless of your chosen flavor, which can make planning around your daily nutritional goals more feasible.

XWERKS Grow’s makeup also includes over 6 grams of BCAAs, which studies show can help support muscle recovery and assist in limiting post-workout soreness. (7) Unfortunately, though, information on dosages isn’t present on the physical packaging, which can lead to confusion. XWERKS does list the complete amino acid profile online, but it’s an added step if you’re looking to research the formulation.

Granted, other protein powders may offer more unique tastes across a larger flavor roster. What this protein powder lacks in flavor variety, though, it makes up for in quality.

Read our full Xwerks Grow Review. 

Best Protein Powder for Male Athletes: Jacked Factory Authentic ISO

Male athletes, specifically those abiding by certain governing agencies like the NCAA, need to have peace of mind that their supplements are free of any banned substances and are processed in a clean facility. While Jacked Factory’s Authentic ISO isn’t third-party tested, we like that the powder is made in a Current Good Manufacturing Practice (cGMP)-certified and FDA-registered facility.

Additionally, we recommend this protein powder for male athletes because of its impressive 25-gram dosage of whey protein isolate. This form of protein is filtered for a more refined end product, which helps eliminate unwanted lactose, fat, fillers or carbs. This leaner formulation, which we rated at a 4.5 out of 5, can be excellent for athletes looking to fine-tune their daily macros without sacrificing other areas throughout their meal plan. Plus the 25 grams is a high protein dosage when compared to other powders out there — typically 24 grams or lower.

We also like how Jacked Factory keeps costs relatively low when it comes to Authentic ISO. We rated the cost per serving at 5 out of 5, as the starting $0.93 per dosage is below the average $1 to $1.75 we’ve seen in other high-quality protein powders. There is only one container size, though, which may deter some men that prefer to buy their protein powder in bulk quantities larger than 30 servings per order.

When it comes to flavor, this protein supplement has eight to choose from. Reviews are (understandably) mixed, although we’ve found the tastes to be enjoyable enough for repeat sips and shakes throughout the week. Be mindful, though, that Authentic ISO is sweetened with sucralose and stevia. These sweetening agents could potentially cause GI distress and other side effects in more sensitive individuals. (5)

As far as mixing and solubility is concerned, though, some customers have stated that there’s a heavy presence of clumps. “The products don’t mix well at all, whether I blend the powder in a protein shake or in cream of rice. It is very chunky,” notes one customer. For this reason, we rated this protein supplement a 3.5 out of 5 for solubility and recommend mixing it with a countertop blender as opposed to a tried and trusted shaker bottle.

[Related: 18 Ways to Eat More Protein to Pack on Muscle Mass]

Best Whey Protein Powder for Men: Legion Whey+

Whey is often the first protein that comes to mind when one thinks of protein supplements. As one of the best whey protein powders on the market, Legion’s Whey+ is a worthwhile pick for a slew of needs and wants. Depending on the flavor, you can expect a hearty 21 to 23 grams of whey protein isolate per serving, along with a formulation that’s free of added sugars, lactose, GMOs, or, as the brand states, “artificial junk.”

Our tester, a certified personal trainer, also praised the makeup of this whey protein powder for its inclusion of BCAAs. The 5.6 grams per dosage can be excellent for helping men improve their post-workout recovery time while also assisting with any lingering muscle soreness. (7)

In addition to the 5 out of 5 formulation, we’d be remiss to ignore the abundance of flavors to choose from with this protein pick. Our tester scored Whey+ at 4.5 out of 5 for taste, stating, “The flavor matches the taste listed on the packaging, but it’s not overly pungent. I tested the Cinnamon Cereal variety, and I’d equate it to drinking the milk of a certain breakfast treat.”

Mixing this protein powder is also intuitive, and our tester had no notes of clumps or residue. However, they did say that they mixed this powder thoroughly before downing their shake, so we’d recommend putting a little effort in before taking those initial sips.

We also caution athletes to be mindful of their container size when placing an order. On the surface, Whey+ is fairly affordable with costs per serving starting at $1.46. That price tag can quickly jump beyond the $1 to $1.75 average, though, if you opt for a smaller tub.

Finally, our tester didn’t note any unwanted side effects or GI distress during our trials, but it’s worth noting that there aren’t any digestive enzymes present in the makeup. This means that men with more sensitive stomachs risk some moans and groans when adding this protein to their regimen. Take your personal sensitivities into consideration before going full boar into this high-quality whey protein isolate.

Read our full Legion Whey+ Protein Review.

Best Vegan Protein Powder for Men: Ritual Essential Daily Shake 18+

Following a vegan diet but struggling to find a supp that can deliver on your protein goals? Ritual’s Essential Daily Shake 18+ packs in 20 grams of organic, non-GMO pea protein into each serving, which can greatly assist your nutritional regimen as you search for solutions between meals. Plus, Ritual adds in 400 milligrams of l-methionine for a complete amino acid profile — a rarity amongst plant-based protein options.

We also admire how Ritual details every ingredient and step of their manufacturing process. We rate this protein powder a 5 out of 5 for third-party testing due to its Informed Sport certification, as well as the fact that every element of the formulation can be traced directly back to its source. For example, you’re given the supplier and the final locations of manufacturing for the peas used as the protein source. It’s like being given the full map of how your supplement got to your countertop.

[Related: The 12 Best Vegan Protein Powder of 2024]

Additionally, Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, gave Daily Shake 18+ a 4 out of 5 for taste. “It’s not super planty like other vegan proteins I’ve tried in the past,” she stated. “I did notice a slightly chalky aftertaste when mixing the powder in water, but I wouldn’t say it deterred me from drinking a shake regularly.”

We did not, however, have similarly positive experiences when looking at the cost and value of this protein powder, which we rated at 2 out of 5 on our scale. $2.67 per serving is far beyond the average $1 to $1.75 range we’ve seen in other protein supplements. Plus, there’s a single container size — 15 servings — meaning you’ll need to purchase multiple packages if you plan on supplementing with Daily Shake 18+ each day throughout a given month.

Finally, Ritual operates on a subscription-based strategy. When you make your initial purchase, you’re automatically signed up for repeat orders. While this could be viewed as a perk given the smaller container size, we understand that a new subscription isn’t everyone’s cup of tea.

Best Protein Powder for Muscle Gain: Onnit Grass-Fed Whey Protein

Yes, when it comes to the benefits of protein, there’s no shortage. However, when most men start supplementing with these powders, it’s likely to take advantage of their effects on muscle protein synthesis. (10) For these particular fitness goals, we recommend Onnit’s Grass-Fed Whey Protein because of its reliance on whey protein isolate, a leaner protein type that delivers 20 grams of the macronutrient without excessive fat, lactose, or carbs.

You still get between 2 and 2.5 grams of fat and between 3 and 4 grams of carbohydrates with each dosage, but the emphasis on protein is why this powder serves as our pick for gaining muscle. We rated the formulation a 4.5 out of 5, too, because of the complete amino acid profile used in the makeup. This component can be excellent for helping you maintain that resistance training schedule — muscle gain is half-diet, half-effort, after all — as BCAAs and EAAs can assist with muscle recovery and pain relief post-workout. (7)

Onnit’s Grass-Fed Whey Protein is also very soluble, according to our tester, a certified personal trainer. “The solubility is great, and the powder practically disappears when mixed in water. I found no clumps whatsoever in every shake I made throughout the trials.”

When it comes to taste, you are limited to just Vanilla or Mexican Chocolate, which may be to the dismay of flavor-adventurous athletes. Additionally, our tester noted that the palate profile is somewhat thin, leading to a 3.75 out of 5 rating for the category. “I enjoy the flavor, but this shake is so thin that you almost lose a chunk of the taste because it mixes so well,” they added. “I’d be willing to sacrifice some solubility if it meant regaining some richness in the powder.”

Yes, Onnit Grass-Fed Whey Protein is on the higher end when looking at the cost per serving. $2 per scoop is more than the average $1 to $1.75 cost of other high-quality protein powders. For those wanting to beef up with a powder that’s no bull, though, we believe it’s worth the investment.

Read our full Onnit Grass-Fed Whey Protein Review.

Best Organic Protein Powder for Men: KOS Organic Plant Protein

Let’s face it — animal-based protein powders tend to rule the roost on the supplement market. This can leave men following an organic or restricted diet with few options that can efficiently help them meet their daily protein needs. We like KOS Organic Plant Protein for those looking for clean, all-natural powders thanks to its USDA Organic ingredients that are free of any gluten, dairy, soy, hormones, artificial sweeteners, artificial colorings, and GMOs.

The star of this certified organic formulation is the multilayered protein blend found across the ingredients list. KOS combines protein sourced from peas, flax seed, quinoa, pumpkin seeds, and chia seeds to create a hearty serving that delivers 20 grams of plant-based protein along with 140 to 165 calories, depending on your flavor of choice. For these reasons, we rated Organic Plant Protein a 4 out of 5 for formulation.

When it comes to the taste of this plant-based powder, our tester, a certified nutrition coach, was surprised by the richness examined in their shakes. “I found the Chocolate powder to be impressively rich, which is a new experience for me with plant-based protein. Other supplements of similar nature tend to taste watered down to me,” they said.

Of course, we understand that taste is subjective, so this experience may not be the same when it comes to your taste buds. In researching this protein powder, we did find some customer reviews that noted a chalky mouthfeel, for example. In trusting our gut — this powder also earned a 5 out of 5 for side effects, by the way — we’re willing to stand by our praise.

KOS Organic Plant Protein is admittedly light on protein per serving when compared to other top-performing powders on the market, making it less of a standout for athletes wanting higher dosages to help boost lean muscle mass. When compared to other plant-based options, though, it’s on par with the crowd.

Finally, we appreciate how KOS offers this protein powder in multiple container sizes, giving you some wiggle room to play with the price per serving. That said, the largest container is 28 servings, so plan to order a few tubs if you think you’ll be downing a shake or two each day of the week.

Read our full KOS Organic Plant Protein Review.

Best Protein Powder for Men for Weight Loss: Momentous Grass Fed Whey Protein

Disclaimer: Please note that none of these products describe themselves as weight loss supplements and should not be taken as such. Please consult with a medical professional before beginning any weight loss protocol.

To lose weight, you need to achieve and maintain a calorie deficit, i.e., burning more energy than you consume. (8) Protein can be an excellent tool in achieving this thanks to its ability to keep you full in-between whole meals while also promoting thermogenesis — the process by which your body burns calories. (9) For men tackling a weight loss journey, we recommend Momentous Grass Fed Whey Protein thanks to its low-calorie makeup of 90 to 100 calories per serving, as well as its inclusion of other male-friendly micronutrients.

Depending on your flavor of choice — Unflavored, Chocolate, or Vanilla — you can expect to consume between 110 and 260 milligrams of potassium in one Momentous shake. According to studies, potassium can be a helpful micronutrient for men thanks to its ability to promote sustained testosterone levels. (3) Potassium can also be a good defense against heart-related illnesses, which are reportedly more common amongst the male population. (4)

[Related: The 10 Best Protein Powders for Weight Loss (2024)]

Makeups and formulation aside, Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, also rated this protein powder highly at 4 out of 5 for taste. “I had Chocolate during our trials and found it rich in flavor, almost like hot cocoa,” she stated. “I’d purchase this again solely because of taste.”

Meier also gave Momentous Grass-Fed Whey Protein a 5 out of 5 for solubility, noting zero instances of clumping or residue during blending tests. “I even doubled the dosage for a thicker, heavier shake and still achieved a smooth consistency,” she added.

We didn’t experience any present side effects or stomach issues when testing this top protein powder for weight loss, but other athletes have noted cases of bloat and GI distress. Before ordering a container for yourself, it’s always wise to take your personal sensitivities into account.

Finally, while Momentous Grass Fed Whey Protein is one of our favorite protein supplements for men, we understand that the $2.70 cost per serving isn’t for every budget. It’s nearly a whole dollar more than the average range we see in high-quality proteins, which may price some athletes out of the mix. For those looking for a premium supplement to give their weight loss journey an added zest of flavor and performance, though, we think it’s worth the higher price tag.

Best Casein Protein Powder for Men: Transparent Labs Casein Protein

Casein protein is also a viable option for men looking to supplement with protein. This type of protein digests more slowly than whey, which makes it an ideal pick for maintaining satiety throughout the day or keeping your muscles fueled throughout the evening. (10) Transparent Labs Casein is our top pick for this category, partly due to a clean makeup that’s free of any artificial preservatives, sweeteners, and colorings.

One category that separates Transparent Labs from other casein proteins is its solubility. Our tester, a certified nutrition coach, rated this powder a 4.5 out of 5, saying, “Unlike other casein powders, this option mixes incredibly well. I don’t have to work as hard to achieve that smooth finish.”

They did add a note, though, that the casein is rather fine and dusty when scooped from the container, so it’s best to have a steady hand (and maybe a dustpan handy) when transferring the powder to your shaker bottle or blender.

[Related: The Best Casein Protein For Taste, Digestion, Baking, and More]

We also gave this casein protein a 5 out of 5 in the taste category. Yes, you’re limited to just classic Vanilla or Chocolate flavors, but our tester still praised the profiles. “I really like adding this protein to less liquid than usual. It creates a pudding-like consistency that reminds you of a Snack Pack you’d enjoy back in grade school.”

Like other Transparent Labs products, you do need to pay a premium to take advantage of this well-designed supplement. At $2 per serving, it’s higher than the average $1 to $1.75 price tag you’ll find on other protein powders. Additionally, this supplement is only available in 30-serving containers, leaving little opportunity to buy in bulk for a cheaper price.

Still, though, for staving off those late-night cravings and keeping your muscles full throughout the night, it’s hard to find a better solution than this tasty treat.

Best Budget Protein Powder for Men: Optimum Nutrition Gold Standard 100% Whey Protein Powder

Want to give protein a permanent spot in your supplement routine but don’t want to shell out your life savings? Consider Optimum Nutrition Gold Standard. This impressive protein powder has been a staple in our rotations over the years thanks to both the ultra-affordable costs per serving and the variety of container sizes available. You can purchase this supplement in bulk to keep costs low, and its availability on third-party retailers like Amazon also opens the door for flash sales and extra discounts.

We give this protein powder a 4.5 out of 5 for the value because of the wide range of cost per serving. We do dock Gold Standard slightly, though, because not every flavor is available in every tub size. Thankfully, though, there’s no shortage of options in this area, either.

Gold Standard comes in 17 different tastes, and we’ve gotten hands-on with plenty of them over the years. Our tester, a certified personal trainer, raves about the Double Rich Chocolate variety. “This has been my go-to pick for over 10 years now. I really enjoy the richness, and it’s one of the few chocolate proteins I never seem to get tired of.”

Mixing a shake is also easy thanks to this powder’s great solubility. You don’t need to put in extra effort to eliminate any clumps — a few rattles of a shaker bottle will suffice. Sure, you’ll have some texture at times — the Cookies and Cream variety has actual bits of cookie crumble in the makeup — but it’s by no means a clumpy formulation.

While we think this can be an excellent option for any budget-conscious athlete, we do recommend thinking about your personal sensitivities before ordering a tub of your own. Unlike other protein powders, this supplement uses a blend of whey protein concentrate, whey protein isolate, and hydrolyzed whey to deliver its 24-gram dosage. For particular flavors, this can result in added sugars, lactose, and extra fat to creep onto the ingredients list.

Still, though, we’ve been turning to Gold Standard repeatedly for a reason (or two). It tastes great, won’t break the bank, and fits neatly into our nutrition plan.

Read our full Optimum Nutrition Gold Standard 100% Whey Protein Powder Review.

How We Chose the Best Protein Powders for Men

Choosing the right protein isn’t easy. Even after you’ve looked at the different types of protein out there, you’ve got different brands, dosages, and price ranges to work through. We took several factors into consideration when we chose the best protein powders for men, including protein type, protein content, taste, and macro counts.

Protein Type

There are a lot of protein varieties to choose from, so we tried to narrow it down to the most common and easily accessible protein powders. We went primarily with milk-based protein powders like whey, which in itself has several categories. The majority of our picks utilize whey protein isolate. While slightly more expensive than other options, this type of protein undergoes further processing to help reduce the amount of carbohydrates, fat, and lactose per serving. 

Additionally, we’ve also included picks featuring casein protein, a slower-digesting form that can be great for evenings or post-workout recovery. Whey protein blends are also present in our round-up, which utilize whey protein concentrate — the least processed and most affordable form of whey protein.

We also included plant-based protein for men who prefer to avoid animal products. These are generally composed of a pea protein blended with other plant proteins to create a complete amino acid profile. 

Protein Content

Two of the most common goals for men are either acquiring more muscle mass or maintaining it while on a cut, both of which require anywhere between 0.5 to 0.8 grams of protein per pound of body weight. (2) To make sure that men got the most out of each serving, we looked for protein powders that had at least 20 grams of protein per serving and gave preference to powders with higher dosages, typically above 24 grams.

[Related: Is Too Much Protein Powder Bad for You?] 

Taste

If you have to choke down a protein powder every time you take it, the odds are it’ll spend more time gathering dust in your pantry than putting muscle on your frame. Fortunately, it seems like every year, there are more and more new and interesting flavors available. We tried to pick protein powders that not only did the classics (like Chocolate and Vanilla) justice, but also thought outside the box with flavors like Fruity Cereal, Strawberry Cheesecake, and Blueberry Muffin, to name a few. 

Calories and Macros

If you’ve tracked your nutrition before, you know that it can feel like a puzzle. You might have your carbohydrates and fat dialed in, but if you’re low on protein, it can be hard to add more without messing up your ratios.

So, we tried to pick protein powders that had the fewest amount of carbohydrates and fats to make it easier for men to fit more protein into their daily macros. As a result, we tried to include several options with roughly 100 to 120 calories per serving, so they won’t take a huge bite out of your daily calorie count.

[Related: How Many Calories Should I Eat Per Day? A Guide for All Your Fitness Goals]

Benefits of Protein Powders for Men

Since men tend to have bigger bodies and more muscle mass than women, they require more protein in their diets than women do. This goes doubly for men who work out, which is probably why male customers account for 70 percent of all protein supplements sold. (12) Besides being a nutritional requirement, supplementing with protein powders has plenty of additional benefits, including satiety, muscle growth, and convenience. 

Satiety

When you’re cutting, protein is useful because it generally helps you feel fuller for longer periods. This may be in part because it can influence hormones that send signals that you’re full. (9) This is great because as you fill up on lean protein, you’ll be less likely to chow down on those chips in your pantry or DoorDash some wings from the Korean place down the street. 

Muscle Gain

Protein powder alone won’t put on muscle, but studies have shown that when added to resistance and endurance training, supplementing with protein can help men increase their strength and muscle mass. (13) In these studies, it was suggested that taking a protein supplement after a workout can be an effective way to rebuild the muscle that you break down during a workout, helping your body adapt to the increased load with (you guessed it) bigger and stronger muscles. 

Convenience

Sometimes a guy just doesn’t have time to cook up a few dozen chicken breasts for the week. Protein powders are a convenient way to squeeze another 20 to 30 grams of protein into a busy day. Mixing up a protein shake and downing it only takes a few minutes and provides a nice (and hopefully tasty) reprieve from trying to cram in whole-food-sourced protein all day long.

[Related: How Many Protein Shakes a Day? Here’s What You Need for Muscle Growth] 

Common Types of Protein Powder

Sometimes it seems like you need a degree in advanced chemistry to know the difference between the types of protein out there. Here’s a quick primer to help you tell your isolates from your hydrolysates. 

Whey Concentrate

The most common and often the most affordable form of whey protein, concentrates are the least refined type of whey protein. They generally contain 60 to 80 percent protein, with carbohydrates and fats making up the rest of the powder. 

Whey Isolate

Whey isolates are refined more than concentrates, as they undergo a process that removes more fat and carbohydrates from the supplement. This type of powder is usually made up of 90 to 95 percent protein. It also removes most of the lactose, which may make isolates easier on the stomach than whey concentrates. 

Whey Hydrolysate

This protein takes the refinement even further, breaking down the bonds between the amino acids. The result is a protein that may be absorbed more quickly by your body (and, as a result, your muscles). While hydrolysates are the most refined form of whey protein, they can also be prohibitively expensive, which is why many men lean more towards concentrates or isolates. 

Casein

Like whey, casein is a protein found in milk, but unlike whey, it forms a gel when it contacts stomach acid, which slows down its absorption into your bloodstream. This can be beneficial for men who are cutting and want to stay full longer. It can also be ideal for men who are trying to put on muscle mass. Taking a scoop of casein before bed delivers a slow, steady drip of protein while you sleep, which is when the majority of muscle building occurs. (14)(15)

Pea Protein

This protein is a great option for men who avoid animal products or those following a more restricted diet plan such as veganism. Often, you’ll find it blended with other sources of plant protein like quinoa, pumpkin seed protein, and brown rice protein. 

[Related: What’s the Best Whey: Concentrate, Isolate, Hydrolysate?]

What to Consider Before Buying Protein Powders for Men

As we’ve said before, there are a lot of types of protein powder available, but dialing in the best one for men depends greatly on the individual. When you’re shopping for protein powder, consider things like protein content, dietary restrictions, and taste preference.

Dietary Restrictions

A good portion of protein powders come from milk, so if you’re sensitive or intolerant to lactose, you’d better tread carefully. If you have a sensitivity to milk, you may be able to get away with taking whey isolate, which has almost all of the lactose removed. If the thought of a bowl of ice cream sends you running to the nearest bathroom, however, you’re better off looking for a whey hydrolysate or plant-based protein powder. 

Protein Content

If you’re looking for more protein, you’re going to want to find a powder that serves at least 20 grams. Since most fall within the 20- to 25-gram range, it shouldn’t be difficult to find one that works for you. But make sure you read the nutritional information on whatever protein you’re considering, as some protein powders can contain as little as 10 to 15 grams per serving. 

Flavor Options

If taste isn’t a factor, more power to you. But there’s nothing wrong with a protein powder that offers you a little treat in the middle of your day. In addition to the classic chocolate and vanilla offerings, keep an eye out for fun flavors like Cinnamon French Toast or Blueberry Muffin. After all, you’re more likely to drink a protein shake that you like than one that you have to choke down. 

Final Word

Protein powders can be a huge help for men who are looking to get stronger, pack on more muscle, or keep as much muscle as possible while losing weight. But since protein powder sales make up more than half of the total supplement market, there are a glut of options out there that can make it tricky to find the right one for you. (16)

If you’re feeling overwhelmed, take a minute to write down your goals. Losing weight? There’s a good protein for that. Getting stronger? Got some great options here. Working with a tight budget? No problem. Once you have your requirements down, you can use this list to help you find the perfect protein powder for you. 

FAQs

References

1. Bennett, E., Peters, S. A., & Woodward, M. (2018). Sex differences in macronutrient intake and adherence to dietary recommendations: Findings from the UK Biobank. BMJ Open, 8(4).
2. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 4(1).
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4. Aburto, N. J., Hanson, S., Gutierrez, H., Hooper, L., Elliott, P., & Cappuccio, F. P. (2013). Effect of increased potassium intake on cardiovascular risk factors and disease: Systematic review and meta-analyses. BMJ, 346(apr03 3).
5. Farid, A., Hesham, M., El-Dewak, M., & Amin, A. (2020). The hidden hazardous effects of Stevia and sucralose consumption in male and female albino mice in comparison to sucrose. Saudi Pharmaceutical Journal, 28(10), 1290–1300.
6. Industries, M. for P. (n.d.). NZ Government. Ministry for Primary Industries. https://www.mpi.govt.nz/dmsdocument/46243-Operational-Code-NZCP1-Design-and-Operation-of-Farm-Dairies
7. Doma, K., Singh, U., Boullosa, D., & Connor, J. D. (2021). The effect of branched-chain amino acid on muscle damage markers and performance following strenuous exercise: A systematic review and meta-analysis. Applied Physiology, Nutrition, and Metabolism, 46(11), 1303–1313.
8. Kim, J. Y. (2021). Optimal Diet Strategies for weight loss and weight loss maintenance. Journal of Obesity & Metabolic Syndrome, 30(1), 20–31.
9. Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety and Weight Loss: A critical review. Journal of the American College of Nutrition, 23(5), 373–385.
10. Bendtsen, L. Q., Lorenzen, J. K., Bendsen, N. T., Rasmussen, C., & Astrup, A. (2013). Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: A review of the evidence from controlled clinical trials. Advances in Nutrition, 4(4), 418–438.
11. Nunes, E. A., Colenso‐Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick‐Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Naranjo‐Modad, S., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795–810.
12. Alhakbany, M. A., Alzamil, H. A., Alnazzawi, E., Alhenaki, G., Alzahrani, R., Almughaiseeb, A., & Al-Hazzaa, H. M. (2022). Knowledge, attitudes, and use of protein supplements among Saudi adults: Gender differences. Healthcare, 10(2), 394.
13. Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of protein supplementation on performance and recovery in resistance and endurance training. Frontiers in Nutrition, 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
14. Boirie, Y., Dangin, M., Gachon, P., Vasson, M.-P., Maubois, J.-L., & Beaufrère, B. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences, 94(26), 14930–14935.
15. Dattilo, M., Antunes, H. K. M., Medeiros, A., Mônico Neto, M., Souza, H. S., Tufik, S., & de Mello, M. T. (2011). Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis. Medical Hypotheses, 77(2), 220–222.
16. Protein powder market. Future Market Insights. (n.d.). https://www.futuremarketinsights.com/reports/protein-powder-market#:~:text=In%202022%2C%20the%20protein%20powder,USD%209.7%20Bn%20by%202032.