Skip to content 
When it comes to protein powders, the “best” option depends on your goals, dietary preferences, and how your body responds to different types of protein. Whether you’re looking to build muscle, lose weight, or just boost your protein intake, there are several high-quality options on the market. A hard truth to remember is that much of our food these days does not hold as much protein as it once did. Processing has done great things for the food industry as a whole but it has stolen some of the original nutrients that our foods have originally when fresh.
So, although there are protein options that are better for strength gain versus those geared towards weight loss, taking supplemented protein is recommended for anyone involved in physical activities. Let’s break down the most popular types and help you find the best one for your needs.
1. Whey Protein – The Gold Standard
Whey protein is one of the most well-researched and widely used protein powders. It’s derived from milk and is quickly absorbed by the body, making it ideal for post-workout recovery. Whey protein is rich in essential amino acids, particularly leucine, which helps stimulate muscle growth.
Best for: Muscle building, recovery, and people who tolerate dairy well.
Top Pick: Optimum Nutrition Gold Standard Whey – A popular choice with a great amino acid profile and a variety of flavors.
2. Casein Protein – Slow and Steady
Casein is another milk-derived protein, but unlike whey, it digests slowly, providing a steady release of amino acids. This makes it a great option before bed or during long periods without food.
Best for: Nighttime recovery, muscle preservation, and satiety.
Top Pick: Dymatize Elite Casein – Ideal for slow digestion and muscle recovery.
3. Plant-Based Protein – Vegan-Friendly and Easy to Digest
For those who are lactose intolerant or prefer plant-based options, protein powders derived from peas, brown rice, or hemp are great choices. While plant-based proteins may have a slightly different amino acid profile than whey, many brands offer blended formulas to ensure a complete protein source.
Best for: Vegans, those with dairy allergies, and people looking for an all-natural option.
Top Pick: Vega Sport Premium Plant-Based Protein – A high-protein, great-tasting plant-based option with added BCAAs.
4. Egg White Protein – Highly Digestible and Lactose-Free
Egg white protein is another fantastic option for those who want a complete protein without dairy. It’s easy on the stomach, highly bioavailable, and naturally low in fat and carbs.
Best for: Those who want a dairy-free, high-quality protein source.
Top Pick: NOW Sports Egg White Protein – A clean, simple egg white protein with no artificial additives.
5. Collagen Protein – Joint and Skin Health Boost
Collagen protein is not a complete protein, meaning it lacks some essential amino acids. However, it is excellent for improving joint health, skin elasticity, and gut health. Many people use it alongside another protein powder for muscle-building benefits.
Best for: Skin health, joint support, and those with gut sensitivities.
Top Pick: Vital Proteins Collagen Peptides – One of the most well-known and trusted collagen brands.
Which One Should You Choose?
- If you want fast muscle recovery: Whey Protein
- If you need slow-digesting protein: Casein Protein
- If you’re vegan or dairy-free: Plant-Based Protein
- If you want an alternative to whey and casein: Egg White Protein
- If you’re focused on skin, joints, and gut health: Collagen Protein
And if you’re using protein powder as part of your fitness routine, adding specific supplements can enhance your results, whether your goal is muscle growth or weight loss. Below are the best supplements to mix with your protein shake based on your goals.
Best Supplements for Muscle Growth
If your main goal is muscle building and strength, these supplements can help optimize recovery, performance, and hypertrophy.
1. Creatine Monohydrate
One of the most researched and effective supplements for muscle growth, creatine increases muscle strength, endurance, and overall mass. It also helps with recovery and ATP production.
- Best Option: Optimum Nutrition Micronized Creatine Monohydrate
- Dosage: 3-5g daily (pre or post-workout)
2. Beta-Alanine
Beta-alanine helps buffer acid buildup in muscles, delaying fatigue and allowing you to push harder in workouts. It’s especially useful for high-intensity training.
- Best Option: Bulk Supplements Beta-Alanine
- Dosage: 2-5g daily
3. BCAAs (Branched-Chain Amino Acids)
BCAAs (leucine, isoleucine, and valine) help reduce muscle breakdown, speed up recovery, and stimulate muscle protein synthesis.
- Best Option: XTEND BCAA Powder
- Dosage: 5-10g during or after workouts
4. L-Glutamine
Glutamine is an amino acid that supports muscle recovery, reduces soreness, and helps with immune function.
- Best Option: NOW Sports L-Glutamine Powder
- Dosage: 5g post-workout
5. HMB (Beta-Hydroxy Beta-Methylbutyrate)
HMB helps prevent muscle breakdown and supports lean muscle mass, making it especially effective during intense training cycles.
- Best Option: Optimum Nutrition HMB
- Dosage: 3g daily
Best Supplements for Weight Loss
If your goal is to lose fat while maintaining muscle, these supplements can help support fat metabolism, appetite control, and energy levels.
1. L-Carnitine
L-carnitine helps transport fatty acids into cells to be used as energy, promoting fat loss and endurance.
- Best Option: NOW Sports L-Carnitine Liquid
- Dosage: 1-2g before workouts
2. CLA (Conjugated Linoleic Acid)
CLA helps with fat loss by enhancing metabolism and reducing fat storage.
- Best Option: Sports Research CLA 1250
- Dosage: 3-6g daily
3. Green Tea Extract
Green tea extract contains EGCG, which boosts metabolism and fat oxidation, making it a great natural fat burner.
- Best Option: NOW Green Tea Extract
- Dosage: 500-1000mg daily
4. Fiber (Psyllium Husk or Inulin)
Adding fiber to your protein shake can increase satiety, helping control cravings and reducing overall calorie intake.
- Best Option: Metamucil Psyllium Husk
- Dosage: 5g per shake
5. Caffeine (for Energy & Fat Burning)
Caffeine boosts thermogenesis, increases calorie burning, and improves workout performance.
- Best Option: Kaged Caffeine Capsules
- Dosage: 100-200mg before workouts
Choosing the best protein powder ultimately comes down to your personal goals, dietary restrictions, and how well you tolerate different ingredients. No matter which one you go for, consistency is key—so find one that tastes great, fits your lifestyle, and helps you meet your health and fitness goals.
written by: everhard fitness
