Tag: Protein Supplements
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Best Non-Dairy Protein Supplements To Build Muscle (Updated 2022)
These non-dairy, plant-based protein supplements are perfect to build muscle and boost weight loss.
When it comes to a protein supplement we all know we need one, but non-dairy and plant-based products are perfect for that lean protein source while still allowing us to build muscle and promote weight loss. The vegan lifestyle is more popular than ever and that means there are a lot more plant-based supplements on the market.
If you follow the vegan lifestyle then your reasons for avoiding dairy-based whey protein are obvious. But you don’t even have to be vegan to opt for a plant protein. For many people, it’s better on the stomach and ideal for those with dairy sensitivities in general. Now, many people may be skeptical about the completeness of plant-based protein sources. But you can rest assured; the products we’ve chosen contain complete protein sources.
This list of the Best Non-Diary Protein Supplements is perfect for all of your goals, whether it be to build muscle, promote weight loss, or continue to pack on that muscle with lean protein.
Best Non-Dairy Protein Supplements For 2022
Best Non-Dairy Protein Overall
Non-dairy proteins are perfect for those looking for a more plant-based option. Without the worry of dairy, you can maximize your gains with a great vegan option while still getting top tier ingredients.
Transparent Labs ProteinSeries Organic Vegan
Calories
130
Protein
24g
Carbs
3g
Fat
2g
Sugar
2g
Flavors
French Vanilla, Chocolate
Number Of Servings
30
Transparent Labs ProteinSeries Organic Vegan is a 100% vegan and protein free of artificial flavors and sweeteners that is USDA Organic Certified. With a protein base ratio of 2:1 rice to pea protein, this packs a punch with 24 grams of protein that is easy on your digestive system. With 4 grams of fiber per serving, this protein will help you feel full longer for optimal weight control and management. Free of all artificial coloring, additives, and preservatives, this is one vegan protein you can trust from a company who prides themselves on transparent and honest labels. This is great for vegans but also anyone looking to really optimize their overall health with lean protein.
Code GENIRON10 For 10% Off
Transparent Labs Organic Vegan is a 100% vegan protein powder with 24g protein that is easy on your digestion system. With no artificial additives, this is great for weight management and muscle growth.
Pros
No artificial ingredients and transparent label
Very low carb and high protein
Easy on your digestive system
Cons
Premium priced option
Only available directly from their website
Price: $49.00
Use the promo code GENIRON10 for 10% off! Also, check out our individual review for Transparent Labs ProteinSeries Organic Vegan here!
Best For Strength Athletes
Those strength athletes looking for a great non-dairy protein should fear not. With the right amount of quality protein, you are able to tackle any and all of your protein needs while still building strength.
National Bodybuilding Co. Full Prep Vegan Protein
Calories
117
Protein
20.5g
Carbs
2g
Fat
3g
Sugar
0g
Flavors
Chocolate
Number Of Servings
20
National Bodybuilding Co. Full Prep Vegan Protein is a premiere product from a company with a focus for bodybuilders to experience the true power of plant based nutrition while also boosting all of their physique goals. Designed to maximize gains while also reducing body fat, this protein has a high quality formula to reduce bloating and help digestion. A lean and clean protein, this will really work to enhance protein synthesis for optimal muscle building. With 20.5 grams of protein in each serving, this top tier vegan protein is sure to keep you full and seeing great gains with high-quality lean protein.
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
Pros
100% organic and naturally flavored
Designed for cleaner and faster absorption
From a reputable company who meets all standards
Cons
20 servings is a touch low
Only available directly from their website
Chocolate is the only flavor
Price: $40.00
Check out our individual review for National Bodybuilding Co. Full Prep here!
Best Vegan Protein Powder To Replace Whey
While plant-based proteins are great for replacing whey, there are those that stand out among the rest. With the same benefits using plant sources, you can get a clean and well-rounded powder for all your needs.
Kaged Muscle Plantein
Calories
160
Protein
26g
Carbs
5g
Fat
4g
Sugar
1g
Flavors
Peanut Butter Cookie, Banana Bread, Cinnamon Roll
Number Of Servings
15
Kaged Muscle Plantein Premium Vegan Protein is a great plant-based protein powder for those looking for a clean, fully disclosed, and naturally flavored supplement. This protein builds muscle like whey without the dairy and is 300% absorption so all those nutrients hit you harder. With superior taste, texture, and mixability, this protein is made with MCT oil and provides a complete profile of EAAs and BCAAs. Being soy, dairy, lactose, and gluten free, this is a great pure plant-based option for athletes of all types.
Code GENIRON10 For 10% Off
Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.
Pros
Clean, fully disclosed, and naturally flavored
300% better absorption
Soy, dairy, lactose, and gluten free
Great tastes with natural flavors
Cons
Could have more servings per container
Price: $29.99
Check out our individual review for Kaged Muscle Plantein here!
Best Non-Dairy Beef Protein Isolate
Most of us get so used to whey protein that all other options don’t even cross our minds. For those who follow a plant-based diet, you obviously gravitate towards those vegan powders to avoid dairy and not deal with any of those unwanted side effects. But what if we told you there was a protein powder that wasn’t dairy or plant-based. In fact, one that uses beef protein as its primary source.
MuscleMeds Carnivor Beef Protein Isolate
Calories
110
Protein
23g
Carbs
4g
Fat
0g
Sugar
0g
Flavors
Rocket Pop, Chocolate Peanut Butter, Chocolate, Vanilla Caramel, Cookies & Cream, Strawberry, Fruit Punch
Number Of Servings
56
MuscleMeds has pushed the boundaries in the sports nutrition game for over a decade and relies on innovation and premium ingredients to produce the best supplements for bodybuilders, strength and high-performance athletes. Focusing on those who seek to enhance training, build muscle faster, and perform at their best, MuscleMeds puts a focus on what counts so you see results.
Carnivor is a 100% beef protein isolate that is fast digesting and great tasting for an effective non-dairy protein supplement.
Pros
23g of hydrolyzed beef protein isolate
Non-dairy to eliminate any dairy concerns or discomfort
Fast digesting and clean ingredients
Great flavors
Cons
Could have better mixability
Price: $69.74
Check out our individual review for MuscleMeds Carnivor Beef Protein Isolate here!
Best Pure Plant-Based Protein
A pure plant-based protein is awesome because it ensures quality gains with awesome ingredients. A clean source of protein will work to maximize your performance but also your overall health.
Kaged Muscle Plantein
Calories
160
Protein
26g
Carbs
5g
Fat
4g
Sugar
1g
Flavors
Peanut Butter Cookie, Banana Bread, Cinnamon Roll
Number Of Servings
15
Kaged Muscle Plantein Premium Vegan Protein is a great plant-based protein powder for those looking for a clean, fully disclosed, and naturally flavored supplement. This protein builds muscle like whey without the dairy and is 300% absorption so all those nutrients hit you harder. With superior taste, texture, and mixability, this protein is made with MCT oil and provides a complete profile of EAAs and BCAAs. Being soy, dairy, lactose, and gluten free, this is a great pure plant-based option for athletes of all types.
Code GENIRON10 For 10% Off
Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.
Pros
Clean, fully disclosed, and naturally flavored
300% better absorption
Soy, dairy, lactose, and gluten free
Great tastes with natural flavors
Cons
Could have more servings per container
Price: $29.99
Check out our individual review for Kaged Muscle Plantein here!
Non-Dairy & Plant-Based Protein Vs. Whey Protein
When it comes to the differences between vegan protein and whey protein, the evidence seems to point to them being fairly equivalent. When it comes to things like changes in body composition, weight loss, muscle growth, and recovery, both proteins seem to get the job done, which is great to hear. Other studies and ideas around these two seem to suggest that while plant-based proteins don’t offer any extra advantages, there are no disadvantages either (1), making this a very solid option for those seeking a non-dairy approach. This means you don’t lose out on any gains simply because you choose a non-whey product.
But one nutrient to be mindful of is B12 which is an essential vitamin for cell and DNA health. Plant-based diets often lack sufficient amounts so B12 fortified products are always recommended. Otherwise, supplementation is important if you cannot get enough through plant sources so that is something to keep in mind.
Benefits Of Non-Dairy Protein Supplements
Like all protein supplements, non-dairy proteins can pack you with all that protein while still giving you some plant-based love. The benefits of these protein supplements can greatly enhance your gains and offer the chance to see progress in your health and fitness journey.
Aid in valuable growth: We all seek that valuable muscle growth so look to non-dairy proteins to still achieve that much desired increase in strength and size.
Enhance recovery: Work to recover and support muscle recovery with fast-acting and effective protein sources to aid in growth and to bounce back faster.
Reduce digestive stress: Protein sources with whey tend to cause digestive stress in those sensitive so eliminate that bloated feeling and work to help yourself.
Promote weight loss: Don’t waste caloric space and work to lose or maintain that weight so your desired physique becomes reality.
Add variety to your diet: Non-dairy alternatives offer great vitamins and minerals to enhance your health and wellness so look to achieve proper nutrient intake with a great plant-based product.
Environmentally friendly: Use less water, fuel, and land than with animal proteins and be more environmentally friendly and ethical.
Key Sources Of Plant-Based Proteins
The many different plant-based sources of protein all have something unique to offer regarding their nutrient profile. We’ve listed the more common protein sources you’ll find in most supplements and all have great potential to build muscle, aid in weight loss, and boost your other top goals with a lean protein source.
Made from yellow peas, this source of protein is one of the more common ones. One study found no statistical difference between pea and whey protein regarding the muscle and strength-building benefits. Therefore, pea is a very viable source of protein, although it contains 8 out of 9 essential amino acids (2). And another study showed a decrease in blood pressure for both rats and humans when taking pea protein supplements (3).
Brown Rice
One study compared rice protein and whey protein by giving 24 young, resistance-trained males 48g of either source for 8 weeks along with a training plan (4). Well, there were no differences whatsoever, and both forms of protein elicited the same results. So, brown rice is a powerful protein source, although, it’s still one amino acid (lysine) short of being complete.
Soy is the most commonly used source of plant-based protein which comes from the soybean. Now, not all plant-based proteins are complete sources. But soy actually contains all nine essential amino acids which are the building blocks of human tissue (5). That’s why many prefer to have a soy source, plus there is also heart health, obesity, and even menopause benefits from consuming soy. Popular soy food items for vegetarians and vegans include tofu and Tempeh but soy is also a viable plant-based meat alternative (6).
Chia seeds are the richest plant source of omega 3 fatty acids which are necessary for heart health and cell membrane health. However, chia seeds contain the plant-based fatty acids linoleic and alpha-linolenic (ALA) which are not sufficient alone. We also need plenty of the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (7). Chia also has plenty of protein and fiber too, while containing all nine essential amino acids. But research also suggests chia seeds can stave off illness which is enough reason alone to include them in your diet (8).
Other Potential Plant-Based Protein Sources
Hemp: Has moderate levels of protein but is packed with fiber for a real boost to digestive health.
Sunflower Seed: A new form, it has BCAAs to offer the benefits of quality protein and is combined with others to optimize effectiveness.
Pumpkin Seed: High in antioxidants, it also contains good protein and fats with many other essential vitamins and minerals.
Sprouts: Highly nutritious and are popular for their protein content and many essential amino acids.
How We Choose
When it comes to choosing a great non-dairy protein source, we look to many options to really boost your gains. For this list, we sought the best products in a number of categories including quality of the product, reputation of the brand, effectiveness of the ingredients, and the price. Your product and the brand representing it should be a reflection of what you want to put into your body. These companies on this list work hard to produce great products to boost all of your gains. With top tier ingredients that are GMO-free, these powders are effective and will work to boost all areas of your muscle growth, recovery, weight loss needs, and lifestyle changes. We know how expensive a protein supplement can be so we sought to find the best products at the right price. You can still have a top ranked powder without totally breaking the bank.
FAQ Section
What is the best non-dairy protein?
National Bodybuilding Co. Full Prep Vegan Protein. This protein is a premiere product with the true power of plant based nutrition while also boosting all of their physique goals. Designed to maximize gains while also reducing body fat, this protein has a high-quality formula to reduce bloating and help digestion. A lean and clean protein, this will really work to enhance protein synthesis for optimal muscle building so you build muscle effectively.
Are organic protein powders better to use than non-organic?
Like anything, those that are organic don’t use pesticides or anything involved with the actually processing. Organic products may have better nutritional value so it is best to consider that and look for a powder you know is GMO-free and can enhance your goals to build muscle and promote weight loss.
Can I use a vegan protein powder if I’m not vegan?
Plant-based and vegan protein powders can be used by anyone. For those with dairy sensitivities, or for those who just want to avoid dairy, a non-dairy protein is a great option for you to still get all the benefits of a lean protein without the potential stomach problems or discomfort. Plus, added benefits like being GMO-free are great for your overall health.
Will I lose out on gains if I use a plant-based powder over whey?
Plant-based powders tend to have similar traits to those whey products so you will not lose any gains. For those looking to build muscle and aid in those weight loss goals, while also enhancing recovery, you can’t go wrong with a non-dairy and lean protein.
Wrap Up
Non-dairy and plant-based proteins are great sources of lean protein to help build muscle and aid in your weight loss goals. While whey protein tends to be more popular, there are a host of reasons why someone would use a vegan protein as opposed to a whey product. With similar benefits and no real obvious disadvantages, having a non-dairy protein in your diet can add variety and shake things up for the better. Check out a good plant-based protein powder today and see what it can do for all your goals.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Lynch, Heidi; Johnston, Carol; Wharton, Christopher (December 1, 2018). “Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance”. Nutrients. 10 (12). doi:10.3390/nu10121841. ISSN 2072-6643. PMC 6316289. PMID 30513704.
Babault, Nicolas; Païzis, Christos; Deley, Gaëlle; Guérin-Deremaux, Laetitia; Saniez, Marie-Hélène; Lefranc-Millot, Catherine; Allaert, François A. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. Journal of the International Society of Sports Nutrition. 12 (1): 3. doi:10.1186/s12970-014-0064-5. ISSN 1550-2783. PMC 4307635. PMID 25628520.
Li, Huan; Prairie, Natalie; Udenigwe, Chibuike C.; Adebiyi, Abayomi P.; Tappia, Paramjit S.; Aukema, Harold M.; Jones, Peter J. H.; Aluko, Rotimi E. (September 28, 2011). “Blood pressure lowering effect of a pea protein hydrolysate in hypertensive rats and humans”. Journal of Agricultural and Food Chemistry. 59 (18): 9854–9860. doi:10.1021/jf201911p. ISSN 1520-5118. PMID 21854068.
Joy, Jordan M; Lowery, Ryan P; Wilson, Jacob M; Purpura, Martin; De Souza, Eduardo O; Wilson, Stephanie MC; Kalman, Douglas S; Dudeck, Joshua E; Jäger, Ralf (June 20, 2013). “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance”. Nutrition Journal. 12: 86. doi:10.1186/1475-2891-12-86. ISSN 1475-2891. PMC 3698202. PMID 23782948.
Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (August 6, 2018). “Straight Talk About Soy”. The Nutrition Source. Retrieved August 18, 2019.
Montgomery, Kristen S. (2003). “Soy Protein”. The Journal of Perinatal Education. 12 (3): 42–45. doi:10.1624/105812403X106946. ISSN 1058-1243. PMC 1595159. PMID 17273351.
“Essential Fatty Acids”. Linus Pauling Institute. April 28, 2014.
Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (March 19, 2018). “Chia Seeds”. The Nutrition Source.
Transparent Labs 100% Grass-Fed Whey Protein Isolate Review
Transparent Labs launches new ProteinSeries with one of the cleanest proteins on the market.
Product Overview
With so many protein powders and supplements on the market, how do you know which one will give you the most gains while also not breaking the bank? Transparent Labs has launched their new ProteinSeries containing one of the best proteins on the market. Their 100% Grass-Fed Whey Protein Isolate is the perfect protein-by-weight ratio at 88%. With 28 grams of protein per 32-gram scoop, hitting your daily protein marks has never been easier. The all-natural ingredients ensure no artificial sweeteners, coloring, or preservatives ruin this great product and with protein being an essential part of the muscle building or weight loss process, no one needs the added junk to spoil their hard work from their supplements and this protein powder is no different.
Transparent Labs prides themselves on their commitment to transparency and it shows on their label, in their products, and with each review. The ingredients are listed to precisely what is on the label, and nothing is hidden for the consumer. With each product manufactured in the highest quality facility in Utah that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA), their products are pure and reinforced by third-party tests to uphold that idea of transparency with this high-quality grass-fed whey protein.
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Led by a team of experts in sports science, public health, exercise physiology, and nutrition, Transparent Labs ensure that what you put in your body will not only benefit how you look, but also how you feel. With so many shams out there, you can be confident in that this 100% Grass-Fed Whey Protein Isolate will be everything you need and more. With high quality ingredients, great flavors, and a reputable company in Transparent Labs to back all of these claims, this protein is exactly what you’re looking for to see unbelievable muscle growth and a solid change in body composition from a top tier 100% grass fed whey protein isolate.
See where Transparent Labs ProteinSeries Whey Isolate landed on our Best Protein Powders list!
Transparent Labs Whey Protein Isolate Highlights
At 120 calories per one 32-gram scoop, it is packed with 28 grams of protein and one carbohydrate ensuring you stay full while recovering and keeping those gains going. Sourcing directly from American cows, their whey only comes from 100% grass-fed diets for this product, keeping your body free from steroids and hormones.
Your classic flavors like French Vanilla and Chocolate Peanut Butter are mixed with fun additions like Cinnamon Pastry and Salted Caramel, making this product almost too good to be true.
Designed to supplement a healthy diet post-workout, this product is great for gym-goers seeking to bulk up, athletes seeking to pack on lean muscle and strengthen muscle tissue, or anyone looking to shed a little weight. You will notice that this product will increase lean body mass, strength, and muscle size, while also aiding in recovery. With just four simple ingredients, Transparent Labs has produced a whey protein isolate that will help you and one you are sure to love.
Benefits to 100% Grass-Fed Whey Protein Isolate Protein Powder
Like eating a piece of 100% grass-fed meat, grass-fed whey has many health benefits. Studies compared milk from grain-fed cattle to that from grass-fed cows and found the omega-3 fatty acids were four times more in grass-fed cows.
Raised in a more traditional manner of free roaming, the quality of meat from these cows is far superior to those stuck in a lot. Having a high-quality grass-fed protein source is incredibly important when looking to enhance lean muscle and help your body with everything it needs to absolutely succeed from a high-quality protein for support.
Conjugated Linoleic Acid is a powerful nutrient proven to increase fat metabolism in your body. Grass-fed cows had roughly 3-5 times the amount of CLA than grain-fed cows and while this is proven to improve muscle strength and endurance, it has been noted to lower the risk of diseases by enhancing the body’s immune function which makes this an essential ingredient.
Glutathione production is key for it serves as a master antioxidant in the body and protects cells from DNA damage. In athletic performance, free radicals are generated as a result of hard, physical activity resulting in muscle fatigue and lower performance. A stable level of glutathione production will keep these neutral and create a high level of athletic performance.
Benefits To Natural Flavors
By adding natural flavors to their products, Transparent Labs avoids genetically modified and processed products offering both the flavoring and nutritional value you deserve. Natural flavors means that the flavor has come from a spice, fruit, vegetable, herb, root, or a host of other options that come from a plant or animal. Many products get away with calling something “natural” by mixing preservatives in with the original flavor, riding a fine line between natural and “natural”. Transparent Labs stands by their use of no artificial sweeteners, coloring, or preservatives which is a huge plus for this product as well as their whey protein concentrate and other Transparent Labs ProteinSeries products.
Calories
120
Protein
28g
Carbs
1g
Fat
0.5g
Sugar
Less than 1g
Flavors
Cinnamon Pastry, Mocha, French Vanilla, Milk Chocolate, Chocolate Peanut Butter, Strawberry, Salted Caramel, Cinnamon French Toast, Vanilla Peanut Butter
Number Of Servings
30
Price, Flavors & Effectiveness
At a price of $59.99 per 2.25 lbs. tub, this product is reasonable compared to others in the industry. With 30 servings per container and 32 grams per scoop, you do get exactly what you’re looking for in terms of nutrition. With one scoop of this whey isolate protein powder equaling 120 calories and 28 grams of protein, this product will do what you intend for it to do.
There are eight flavors to choose from ranging from traditional to more creative including:
Cinnamon Pastry
Strawberry
Mocha
Chocolate Peanut Butter
Milk Chocolate
Salted Caramel
French Vanilla
Cinnamon French Toast
Vanilla Peanut Butter
Pros
No artificial ingredients and a transparent label
Third party tested for accuracy
Organic and non-GMO
Contains essential amino acids perfect for building muscle
Right amount of protein per scoop per serving
Cons
No digestive enzymes
Premium priced protein powder
Price: $59.99
Photo via @thorbjornsson Instagram
Sponsored Athlete
Hafþór Júlíus Björnsson, better known as “The Mountain”, is a sponsored Transparent Labs athlete. Rising quickly in the world of strongmen, his most recent win came at the 2020 Arnold Strongman Classic making him the first athlete to place first and take home the title of World’s Strongest Man, World’s Ultimate Strongman, and champion of The Arnold Strongman Classic. He uses Transparent Labs’ supplements as a way to stay at the top of his game.
Overall Value
The protein to weight ratio is very attractive for this product because as a post-workout supplement in particular, this will pump you full of good grass-fed protein to recover faster and see better gains without any artificial sweeteners that other protein powders may have. At $59.99 USD, this whey isolate protein powder is affordable, tastes great, and mixes well with whatever you desire, whether it be milk, water, or any other substitute to see growth and weight loss from your daily protein.
Try ProteinSeries 100% Grass-Fed Whey Protein Isolate at Transparent Labs Today
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*Images courtesy of Transparent Labs and Hafthor Julius Bjornsson Instagram
The Best Whey Protein Vs. Top Plant-Based: A Comparison
Get the facts on the best whey protein powder vs. those top-rated plant-based proteins.
Protein powders are essential in our daily routine but finding the best whey protein vs. top plant-based powders can be challenging. The first problem is deciding on if you want a whey protein supplement or one that is plant-based. This is dependent on your goals and dietary lifestyle. Then it just comes down to the brand and your preference on what you hope to see from your workouts, diet, and supplementation.
Protein powders on the whole can aid in things like muscle growth and protein synthesis, enhanced recovery and reduced muscle soreness, and overall weight loss and management goals, and even weight gain for those looking. With so many options out there, the chance for you to see serious gains has never been more accessible.
Let’s take a look at the best whey protein vs. top plant-based ones and get a sense for how these differ. While there are plenty of similarities, for they are both great protein sources at the end of the day, what you will find are subtle differences that may make you consider one over the other. Plus, we’ll break down two proteins off our list of the Best Protein Powders so you can compare and contrast amongst a whey protein and plant-based one.
Why You Would Choose Whey Protein
For whey protein, there are those two forms that exist to pay attention to. Whey concentrate is typically for those looking to bulk, or who don’t have a preference on the number of carbs and fat included. Whey concentrate will have more carbs and fat than isolate which is why for those in a bulking phase, or for those trying to gain weight, this is preferred.
As for whey isolate, this is great for those looking to slim down and lose weight. This is because whey isolate is a more filtered form of whey, thus shedding some carbs and fats, if not all, and leaving you with an almost pure protein source.
Whey protein is a great protein for those looking to boost muscle growth, aid in recovery, and stay full. Since protein is the building block of all muscle, muscle protein synthesis is bound to happen as you look to increase strength, assist in those recovery and muscle soreness goals, and lose body fat (1,2,3).
Why Choose Plant-Based Protein
Plant-based proteins come from sources like pea protein, brown rice protein, soy protein, and chia seeds, among others. Like whey protein, you will find similar benefits to this type of protein including muscle growth, weight loss, and recovery assistance (4,5).
However, people choose to use plant-based proteins if they have a sensitivity to dairy. This intolerance can cause stomach discomfort and digestive stress, but a vegan protein can alleviate these uncomfortable feelings and work to provide great benefits.
Compare & Contrast The Best Whey Protein Vs. Top Plant-Based
We wanted to share two great protein powders, one whey protein and plant-based protein, so you could see the options out there. We’ve also broken down key aspects of these proteins (calories, protein, carbs, etc.) so you can compare and contrast amongst each respective supplement.
Whey Protein Powder
The market for whey protein is incredibly saturated, but we wanted to share a great option with you so you know exactly what to look for. Your goals will determine what kind of whey protein you choose, and as mentioned above, those looking to bulk will look towards whey concentrate and those looking to lean out will focus in on a whey isolate.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs 100% Grass-Fed Whey Protein Isolate is a great whey protein isolate with 28g of protein and just 120 calories. Along with this, you will find 1g of carbs, 0.5g of fat, and less than 1g of sugar. With nothing artificial added, this protein is great for muscle growth, recovery, and aiding in those weight loss and management goals. Transparent Labs is an honest company who knows what athletes need and seek to make only the cleanest supplements.
Price: $59.00
Plant-Based Powder
Similar to the whey protein market, many companies have jumped in on the vegan and plant-based craze, so it is important you know what a good company and a good protein powder look like. While it may be hard to decide if you are new to vegan powders, considering what source you want (i.e. brown rice, pea, etc.) can make your decision a little easier.
National Bodybuilding Co. Full Prep Vegan
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
National Bodybuilding Co. Full Prep Vegan Protein is designed to help bodybuilders progress faster in the gym and with their vegan goals. Using rice and pea protein, this works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic performance. With 20.5g of protein at just 117 calories, this protein is a very nice option.
Price: $40.00
Nutrition Comparison
Let’s take a look at some of the essential elements of the nutrition label for each of these respective products so you can compare actual numbers. With one being whey protein and the other a mix of rice and pea protein, this is a great way to compare two reputable brands and two amazing protein powders.
Transparent Labs 100% Whey Protein Isolate
National Bodybuilding Co. Full Prep Vegan
Calories
120
117
Protein
28g
20.5g
Carbs
1g
2g
Fat
0g
3g
Sugar
Less than 1g
0g
Servings Per Container
30
20
Serving Size
1 Scoop
1 Scoop
Price
$59.99
$40.00
Price Per Serving
$1.99
$2.00
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
Finding the best whey protein vs. top plant-based protein can be difficult, but as a worthwhile and effective supplement, it is a task absolutely worth taking on. What you will find with these supplements are powerful products designed to increase muscle growth and aid in recovery while working towards those weight loss and management goals. These proteins will work wonders for you regardless of your choice so look into either a whey protein or plant-based one today and see what these can do for all your goals.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Devries, M.; et al. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Davies, R.; et al. (2018). “The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis”. (source)
Frestedt, J.; et al. (2008). “A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study”. (source)
Babault, N.; et al. (2015). “Pea protein oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Joy, J.; et al. (2013). “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance”. (source)
The Ins and Outs Of Protein Powder For Beginners
Protein powder is an incredible supplement that beginners need to know about.
We as experienced lifters may have an entire supplement shelf stacked with our favorites, but for those of us beginners who may not entirely know what to look for, start with protein powder. What these supplements can do are work wonders for your gains and allow you to thrive both inside and out of the gym.
As a beginner, you are still learning the ropes, and that is totally cool, but now it’s time to dive in and see what is out there to take your training to the next level. By putting an emphasis on protein and knowing just what protein can do for you, you will better set yourself up to see the best gains possible.
Let’s take a look at protein powder so you as a beginner know exactly what to do when it comes to building muscle and enhancing recovery. With the right approach as a beginner to all things protein powder, you will better set yourself up for the best gains possible.
What Is Protein Powder?
Protein powder is a supplement derived from either whey (dairy) or a plant-based form (brown rice, pea, etc.) used to increase muscle growth, enhance recovery, and aid in those weight loss efforts.
Since protein is the building block of all muscle, by putting this into your routine, what you will find is a great supplement able to tackle all of those lifting and recovery wants and needs (1).
Related: How To Eat More Protein
A highly effective and safe supplement, a protein powder is exactly what you need to see the best gains possible, and as a beginner, the right powder on your shelf can make all the difference. It just takes knowing the ins and out of what a good powder can do for your gains.
Benefits Of Protein Powder
The benefits of a protein powder are hard to ignore and it would be a disservice to do so. With the right supplement on your shelf, you will see the best gains in no time with no hassle or stress to you, your wallet, or your gains.
Benefits of protein powder include:
Great source of protein: Protein powders are packed with protein to give you that extra boost and serve as simple and convenient ways to get protein. This is with either a whey protein or a plant-based protein.
Serious muscle growth: Since protein is essential for muscle growth, having a powder that works to build muscle and enhance your gains is important as you look to build that shredded physique (2).
Enhanced recovery: Protein not only enhances growth but can help repair those damaged muscles. With a top tier protein powder, your recovery goals are right around the corner (3).
Help keep you full: These can help keep you full since protein does a great job with that. It will eliminate your desire to snack and help curb hunger by pumping you with other nutrients.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold. This can also help with your body composition as well (4).
The Ins and Outs of Protein Powder For Beginners
Let’s get into some of the finer details and potential questions a beginner would have on protein powders as they look to progress further into their training and recovery process.
Why Protein Powder Matters
Protein powder matters because it is a convenient way to get protein immediately after a workout. Those grueling workouts exhaust us but with the right approach to training, all of our gains will be covered in no time and protein powder can fix that. For those on-the-go needs, like heading home from the gym, a protein powder is something that you will absolutely love to have for what it can do for gains.
What To Look For
There are a few key factors to look for. The first is whether you want whey or plant-based powder. For those following certain diets, or who are sensitive to dairy, a plant-based powder is a perfectly fine option for your protein powder.
Also look for reputability and honesty in the company. With a saturated market, some companies may be out there looking to make a quick buck but there are plenty who pride themselves on the honesty and transparency of their product which can seriously increase growth.
Of course, look for price. These supplements can start to get expensive but looking to price and how many servings you get is important as you look to build that muscle and enhance recovery all while having it be affordable.
Related: How Whey Protein & Oats Work To Build Serious Muscle
Is It Safe?
Protein powder is a safe supplement to take but it is always best to read the label and consult a doctor is you have questions. A widely studied supplement, there is plenty of scientific backing to give you the option to read up on the safety, effectiveness, and overall ability of what protein powder can do.
When Should I Take It?
The best time to take a protein powder is right after a workout. You’ve depleted your body and now its time to pump those nutrients back in to see the best growth, recovery, and weight loss efforts. Somewhere in the ball park of 15-60 minutes after your workout is good.
Is It Worth It?
Overall, yes, protein powder is worth it. It is healthy, safe, effective, and can work wonders for your overall training and performance goals, as well as health and wellness. The right powder is exactly what you need to see the best gains possible.
Check out our list of the Best Protein Powders for more great muscle building and recovery supplements!
Wrap Up
Protein powder has the ability to help us greatly and with the right approach, all you need to do is find the right one and enjoy. Able to pump us with protein and enhance muscle growth, recovery, and weight loss, beginners will find this to more than helpful as they embark on their fitness journey today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplement on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Vegan Protein for Bodybuilding – Why it Makes Sense
Vegan Protein for Bodybuilding – Why it Makes Sense
When most people think of bodybuilding, they think of steak for breakfast, bowls of chicken and rice, and huge whey protein tubs. However, a vegan diet is a legitimate way to build muscle. More and more athletes and bodybuilders are switching to a cleaner way of eating, enabling them to perform their best (perhaps even better!)
The proof is in the tub; it is absolutely possible to build muscle on a vegan diet, and vegan bodybuilding is becoming increasingly popular. The principles are the same; you need to eat the right amount of calories with the right macro balances. If you do that with a plant-based diet, you may find that you have more energy, you recover quicker, and you are ready to tackle new challenges.
All that being said, if you are a vegan bodybuilder, then it becomes even more important to supplement with a vegan protein powder. An extra protein boost that your body can easily absorb could be essential to your vegan diet, especially after working out. What are you waiting for? Ditch out the whey for pea and rice protein. If you are looking for a quality, all-natural product, I recommend National Bodybuilding Co. Full Prep Vegan Protein.
Benefits of Vegan Bodybuilding
There are increasing health concerns about dairy including its implications on heart health, digestive health, and even the likelihood that someone develops cancer. Evidence-based research has also shown that contrary to what the dairy industry has been telling us, it has little to no effect on bone health.
Reduction of Digestive Stress
Dairy is a source of digestive stress for many people, for the simple reason that we are not made to consume it. Milk is full of growth hormones and fat, meant for a baby calf, and most humans would fair better if they cut it out of their diet.
Many whey and casein protein powders result in unexpected side effects such as feeling bloated, gassy, and low on energy. If you are bulking up, then you need a protein supplement to reach your peak performance. However, it is important to have one that is easy to digest and allergen-free.
Diet Diversity
Getting proteins from a vegan diet means a wide variety of nutrition. Vegan protein contains beneficial vitamins and minerals, fiber, fatty acids, and a range of probiotics. Most high-quality vegan powders are also organic, non-GMO, soy-free, and gluten-free.
On the other hand, meat and dairy can contain harmful chemicals and antibiotics unless you can commit to a strict grass-fed meat diet, which is very expensive!
Health Benefits
So long as you reach your macros and consume a healthy vegan diet with sufficient protein, you should notice more energy, less inflammation and pain, and quicker recovery. One study comparing vegan and omnivore gut-microbiota showed that vegans had fewer pathobionts and a greater abundance of protective species as well as reduced levels of inflammation. (1)
Environmentally-Friendly
Vegan bodybuilding is also more sustainable and ethical. Production of vegan protein uses less water, fuel, and land than animal protein. (2)
Whey Protein Vs. Vegan Bodybuilding
Whey protein is an animal protein derived from milk, it is widely accessible, and you can find plenty of cheap products in a wide range of flavors. Whey contains branched-chain amino acids such as isoleucine, leucine, and valine, building blocks of muscle. The bioavailability of these amino acids is optimum for protein synthesis and enables faster muscle building, leading to muscle mass gain.
This is great if you don’t suffer any of the nasty side effects of whey, such as gas, diarrhea, and bloating. And while there are many great flavors available, this is usually because of artificial sweeteners that are often harmful. They are usually heavily processed, which depletes the nutritional quality, especially in cheaper products. This, paired with the dairy industry’s devastating effects, has left many people looking for alternatives.
Plant-based protein such as pea, hemp, soy, and brown rice are great alternatives. A clinical study in 2013 showed that brown rice protein was equal to whey when measuring strength gain, and recovery. (3) They are much less likely to cause negative side effects and are often created with more natural ingredients.
Whey has a complete profile of amino acids, whereas plant-based proteins can be lacking. No one plant can give the same nutrition as meat. As such, the variety is required. However, protein powders containing both pea and brown rice proteins will provide you will all of the amino acids found in whey, which makes vegan bodybuilding possible.
How to Make Sure You Get Enough Protein With Plant Foods
Whether you are eating meat or not, your protein intake should be the same if you want to put on sufficient weight per day. Although the amount of protein you need depends on how active you are, your individual muscle mass and body weight, and your health and fitness goals. On average, you need around 0.8 grams of protein per pound of lean body mass. (4). If you really want to see gains, it is a good idea to create a meal plan to ensure that you are getting enough protein throughout the day.
It is difficult to succeed at weight loss and, at the same time, gain muscle. Most bodybuilders will first gain weight and then cut down while easing enough protein to retain muscle. If you are trying to gain bodyweight without animal-based products, you will need to eat a lot to get enough calories. It is also a good idea to take a vitamin B12 supplement, as vegans are often deficient and it has many benefits.
On average, you could be aiming for around 25 grams of protein per meal, and your macronutrient percentages should include around 25-30% calories from protein. This is easily accomplished with animal products, but for vegan bodybuilders, this can pose problems. Although there are plenty of protein sources in vegan foods (oats, lentils, beans), they tend to be carb-heavy. This means it is difficult to get the macros optimal for vegan bodybuilding.
There is also debate on the bioavailability of vegan protein (how well your body absorbs it compared to meat protein.) Including plenty of fruits and vegetables into your diet can help your body to absorb protein. Green foods like broccoli and spinach are particularly effective. To be a high protein vegan, it is a good idea to supplement your meal plan with a plant-based protein source to maximize muscle. This helps you avoid the carb-heavy downsides of other vegan protein supplements while still maximizing your muscle without eating meat.
Top 3 Vegan Proteins
National Bodybuilding Co. Full Prep Vegan Protein
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
National Bodybuilding Co. Full Prep Vegan Protein offers a blend of Pea Protein and Rice Protein to provide a full profile of amino acids, allowing for optimum muscle repair and recovery.
Designed for bodybuilders, athletes, and gym-goers, it has been tested and formulated using the highest quality ingredients. It stimulates muscle growth and recovery and aids your metabolism to help you burn fat.
The ingredients are:
Organic Pea Protein (12,5g) – Organic pea protein sourced from yellow split peas. Pea protein has an abundance of BCAAs: valine, leucine, and isoleucine.
Pea is a healthy and effective source of protein and promotes feelings of fullness and cardiovascular health. (5) (6)
Organic Rice Protein (12,5g) – High in protein and low in calories, rice protein, is ideal for building muscle and staying lean. Studies have shown that rice protein is as effective as whey at improving muscle growth when taken after weight training.
Transparent Labs Organic Vegan
Code GENIRON10 For 10% Off
Transparent Labs Organic Vegan is a 100% vegan protein powder with 24g protein that is easy on your digestion system. With no artificial additives, this is great for weight management and muscle growth.
Transparent Labs Organic Vegan is 100% vegan with a great protein base of 2:1 rice to pea protein. Packed with 24g of protein and 4g of fiber, this is easy on your stomach and great for muscle growth, recovery, and weight loss or management.
With two great flavors in French Vanilla and Chocolate, this protein has zero artificial flavors and sweeteners and is USDA Organic Certified. A transparent and honest label lets you know everything in this great vegan protein.
Kaged Muscle Plantein
Code GENIRON10 For 10% Off
Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.
Kaged Muscle Plantein is a great plant-based protein powder for those looking for a clean, naturally flavored supplement. Building muscle like whey, this has 300% absorption so those nutrients hit you harder.
Great flavors and a complete profile of EAAs and BCAAs, this protein is free of soy, dairy, lactose, and gluten giving you a great plant-based option for all athletes.
Wrap Up
Plant-based and vegan proteins are great options to rival whey protein for those sensitive to dairy, following a vegan diet, or just curious about other protein options. The right protein powder will give you great benefits to growth, recovery, and weight loss and these vegan powders are perfect for athletes of all sports.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Glick-Bauer, M.; Yeh, M.-C. The Health Advantage of a Vegan Diet: Exploring the Gut Microbiota Connection. Nutrients 2014, 6, 4822-4838.
David Pimentel, Marcia Pimentel, Sustainability of meat-based and plant-based diets and the environment, The American Journal of Clinical Nutrition, Volume 78, Issue 3, September 2003, Pages 660S–663S.
Joy, Jordan M et al. “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.” Nutrition journal vol. 12 86. 20 Jun. 2013, doi:10.1186/1475-2891-12-86.
Layman, Donald K et al. “Defining meal requirements for protein to optimize metabolic roles of amino acids.” The American journal of clinical nutrition vol. 101,6 (2015): 1330S-1338S.
Smith, C., Mollard, R., Luhovyy, B., & Anderson, G. (2012). The effect of yellow pea protein and fibre on short-term food intake, subjective appetite and glycaemic response in healthy young men. British Journal of Nutrition, 108(S1), S74-S80.
Sara María Martínez-Sánchez, José Antonio Gabaldón-Hernández, Silvia Montoro-García, Unravelling the molecular mechanisms associated with the role of food-derived bioactive peptides in promoting cardiovascular health, Journal of Functional Foods, Volume 64, 2020, 103645.
The Truth About Protein Absorption: How Often You Should Eat Protein to Build Muscle
The Truth About Protein Absorption Who’s Right? A plethora of people claim that our organism can only absorb a certain amount of protein per meal. Some claim more and some claim less. Well, who’s then right? We’ll find that out in the paragraphs that follow. There are many people in […]
The post The Truth About Protein Absorption: How Often You Should Eat Protein to Build Muscle appeared first on What Steroids.
Complete Guide To Casein Protein Supplements For Overnight Repair
Casein protein is that slow-digesting protein you need most to capitalize on overnight growth and repair.
How many supplements do you have on your shelf? Probably a lot. You want to maximize your gains and supplements are the best way to do that. We get it. But how many of those could be replaced by something you may not have? Ah, we found our answer. Yes, it’s true that each and every supplement has the potential to boost your gains, but casein protein may be one you haven’t tried, and maybe have never heard of, but is one you need on your shelf, especially if you are someone looking to enhance growth and recovery right now.
Let’s take a look at this complete guide for casein protein to see what this is all about. We’ll tell you all about it so by the end, you’ll want nothing more than to add this supplement to your shelf to optimize your gains.
What Is Casein Protein?
Casein is a slow-digesting protein, meaning it releases amino acids slowly to optimize growth, recovery, and a host of other benefits. This is why it is so common for people to take overnight. It is a milk protein, along with whey, but is much slower than whey when it comes to digesting. A great supplement to boost training, enhance performance, and aid in your overall health, casein is certainly one supplement to look into (1).
Benefits Of Casein
Taking a casein protein for your gains is massive. You already take a protein powder, so why not try and maximize your gains as much as possible? If you’re going to shell out money on other supplements, take a good look at what they’re doing for you. You may get way more out of casein protein than some of the other pills and powder you’re taking.
High-Quality Protein
A high-quality protein source like casein protein is exactly what you need to optimize that overnight repair. A source of protein that will give you what you want in a safe and effective way can greatly work for your benefit and not only build muscle but also enhance recovery.
Support Muscle Retention
With the continue flow of fuel for your muscles, even while you sleep, you give yourself the best chance at retaining that hard-earned lean muscle so you work for body composition changes and serious definition either for competition or to simply look good (2).
Aid In Weight Loss
Like whey or non-dairy protein powders, casein can help keep you full and curb those unwanted cravings to eliminate useless snacking that unfortunately packs on the pounds. It will also keep your body active while you sleep to boost your metabolism to keep burning those calories.
Enhance Recovery
With the benefit of muscle growth comes that of recovery and repair. Casein can repair those damaged muscles so they grow back stronger and faster allowing you to take your training to the next level. Faster bounce back time also means you have the ability to see more gains more often (3).
Check out our list of the Best Casein Protein for more awesome growth and repair supplements!
Casein Vs. Whey Protein
You might be wondering about the difference between casein and whey protein. The benefits are fairly similar, they’re both protein powders- what gives? Whey protein tends to be more of a fast-digesting protein, hence why you take it fairly close to after a workout. Casein is more slow-digesting, making this great for overnight repair. At their core, they are both proteins, perfect for growth, recovery, weight loss, amongst other things. But how you use it will really determine how your gains will go. The right approach means you can optimize growth with both whey protein and casein protein on your shelf (5,6).
Safety & Effectiveness
Casein protein is safe to take and highly effective as a protein supplement. Since this is derived from dairy, those sensitive to dairy may want to avoid. While it may help your gains, the discomfort may not be worth it. For your growth and recovery needs, especially overnight, casein is exactly what you need to succeed.
Featured Casein Supplement
With so many casein powders on the market, finding the right one for you can be a challenge. You want to make sure you’re getting only the best when it comes to your supplements and your casein should be no different. With a clean and effective powder, you’re gains are more likely to happen and in a much safer way.
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is the cleanest casein protein powder with 25g protein and only 120 calories.
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is the cleanest casein powder around providing essential amino acids to keep you anabolic up to 8 hours. Micellar casein works great to support muscle growth and recovery throughout the night and this powder is gentle on your stomach and tastes great. A fully transparent and honest label, this supplement contains no artificial sweeteners, colors, or preservatives and has 25g protein with just 120 calories.
Price: $59.00
Check out our individual review for Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein here!
Check out where Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein fell on our list of the Best Casein Protein!
Wrap Up
Casein protein is a highly effective protein designed to increase overnight growth and repair by working as a slow-digesting protein to boost all gains. A safe and effective supplement, this does differ from whey in that it is slow-digesting, where as whey is much faster, but the benefits are fairly similar. For those looking to really increase in strength and size, with added benefits like weight loss and management, casein protein is the supplement for you. This complete guide has everything you need to get you started so you see only the best gains and even better results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Tipton, K.; Elliott, T.; Cree, M.; Wolf, Steven; et al. (2004). “Ingestion of Casein and Whey Proteins Results in Muscle Anabolism after Resistance Exercise”. (source)
Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effect on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Cintineo, H.; Arent, M.; Antonio, J.; Arent, S. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Pesta, D.; Samuel, V. (2014). “A high-protein diet for reducing body fat: mechanisms and possible caveats”. (source)
Res, P.; Groen, B.; Pennings, B.; Beelen, M.; et al. (2012). “Protein ingestion before sleep improves postexercise overnight recovery”. (source)
Best Casein Protein For Growth, Digestion & Repair (Updated 2021)
Casein is a great form of protein to aid in slower digestion for the best in terms of muscle growth and repair.
Protein is an essential macronutrient found in all body tissues and it’s responsible for many of our bodily processes and the best casein protein powers can greatly affect your health and performance. It’s composed of amino acids which are the building blocks of the body and it’s important we supply our bodies with enough. Protein is responsible for chemical reactions in the body but it’s a must for muscle growth, repair, performance, and even weight management. Now, casein protein differs from whey in that it’s slow digesting, but both are milk-based and we’ll discuss some differences.
We’ve put together a list of the Best Casein Protein Powders for 2021 so you can enhance all areas of your health, training, and performance. The right product will take your gains to the next level as you seek the best results.
Best Casein For 2021
Best Casein Overall
The best casein overall will be of the highest quality and from a company who prides themselves on honesty and transparency. With the right nutrients and plenty of protein, your growth and recovery needs can be met.
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein
Calories
120
Protein
25g
Carbs
4g
Fat
0.5g
Sugar
3g
Flavors
Chocolate, Vanilla
Number Of Servings
30
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is the cleanest casein powder around providing essential amino acids to keep you anabolic up to 8 hours. Micellar casein works great to support muscle growth and recovery throughout the night and this powder is gentle on your stomach and tastes great. A fully transparent and honest label, this supplement contains no artificial sweeteners, colors, or preservatives and has 25g protein with just 120 calories.
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is the cleanest casein protein powder with 25g protein and only 120 calories.
Pros
Clean and effective micellar casein supplement
25g protein and low in calories with just 120
No artificial sweeteners, coloring, or preservatives
Cons
Premium priced option
Only available directly from their website
Price: $59.00/ 30 servings
Best Casein For Muscle Recovery
For those looking to recover faster, the right casein products have the ability pump you with protein to alleviate soreness and repair those worn down muscles.
Kaged Muscle Kasein
Calories
120
Protein
25g
Carbs
3g
Fat
0.5g
Sugar
1g
Flavors
Vanilla Shake, Chocolate Shake
Number Of Servings
27
Kaged Muscle Kasein is for anyone looking combat muscle breakdown with the best supplement for nighttime recovery. This casein is an ultra-premium cold-processed micellar casein isolate carefully manufactured with a microfiltration process. This ensures the structural integrity of the protein so you get the best casein around. This slow digesting protein works to keep you in an anti-catabolic state, improve muscle recovery, and maximize muscle gains. A clean and fully disclosed formula offers 25g protein and 120 calories for a great casein recovery supplement.
Kaged Muscle Kasein is for those looking to combat muscle breakdown throughout the night with 25g protein and 120 calories.
Pros
Great for nighttime recovery and avoiding muscle breakdown
Carefully manufactured with a microfiltration process
Clean and fully disclosed label
Cons
Taste is okay on some flavors
A bit pricey for the number of servings
Price: $34.99/ 27 servings
Best Casein For Mixing
It is always a pain when you have a powder that just won’t mix well. Having the right casein powder to mix with any beverage can take care of this no problem.
Legion Casein+
Calories
120
Protein
26g
Carbs
2g
Fat
0g
Sugar
0g
Flavors
Vanilla, Banana Cream Pie, Milk Chocolate, Strawberry
Number Of Servings
30 servings
Legion Casein+ is a 100% natural grass-fed micellar casein protein powder made with milk from sustainable farms in Ireland. With some of the healthiest and cleanest milk in the world being used for this supplement, you can be sure you overall health and performance are kept in mind. Naturally flavored and sweetened, this casein contains no artificial food dyes with a transparent label. A high protein powder, this comes with 26g protein, 120 calories, and 0g sugar.
Legion Casein+ is natural grass-fed micellar casein with 26g protein and 120 calories.
Pros
Sourced from some of the best milk in the world
Naturally flavored and sweetened for no added nonsense
Great amount of protein with 0g sugar
Cons
Servings could be better for the price
Price: $49.99/ 30 servings
Best Casein For Digestion
Digestion is important and many protein powders can cause stomach discomfort. Having a casein protein powder that works well for digestion will allow these nutrients to hit you more efficiently without any discomfort.
Optimum Nutrition Gold Standard 100% Casein
Calories
120
Protein
24g
Carbs
4g
Fat
1g
Sugar
1g
Flavors
Chocolate Peanut Butter, Chocolate Supreme, Cookies & Cream, Creamy Vanilla
Number Of Servings
53
Optimum Nutrition Gold Standard 100% Casein is a great slow digesting option between meals or before bed to provide nighttime support and muscle recovery. This micellar casein contains 24g protein and 120 calories to support the recovery process and keep you in an anti-catabolic state. It also improves satiety to keep you full for longer. With great flavors to choose from, this casein is easy on your stomach and great for digestion.
Optimum Nutrition Gold Standard 100% Casein is a great recovery option for overnight support with 24g protein and 120 calories.
Pros
Works great for satiety and keeping you in an anti-catabolic state
Great flavors and balance of macronutrients
Easy on your stomach for good digestion
Cons
Mixing can be a problem at times and it tends to clump
Price: $54.46/ 53 servings
Best Casein For Athletes
Athletes looking to optimize performance need the right supplements and a great casein protein powder can do just that. With quality ingredients, all your needs can be taken care of with no problem at all for the best results.
Dymatize Elite Casein
Calories
130
Protein
25g
Carbs
3g
Fat
2g
Sugar
0g
Flavors
Chocolate, Cinnamon Bun, Cookies & Cream, Vanilla
Number Of Servings
50
Dymatize Elite Casein is ideal for overnight sustained muscle growth and repair or for other extended periods of time between meals. This casein provides a sustained release of muscle building amino acids to support growth and recovery with 25g protein and just 130 calories. For athletes looking to get the most out of their recovery, especially during sleep, this casein is a great option for all.
Dymatize Elite Casein is ideal for overnight sustained muscle growth and repair with 25g protein and 130 calories.
Pros
Sustained release of muscle building amino acids for growth and recovery
Good flavors and balance of macronutrients
Great for athletes looking optimize performance
Cons
2 scoops seems unnecessary for a serving size compared to others on the market
Price: $49.84/ 50 servings
Benefits Of Casein Protein Powder
The benefits of taking a casein protein powder can greatly affect your health and performance as you look to maximize growth and recovery. Benefits of casein include:
High quality protein: Casein offers a high-quality source of protein for all your overnight needs when it comes to building muscle and enhancing recovery.
Assist weight loss: This can keep you full and curb cravings while keeping your body active while you sleep for a better metabolism (1).
Support muscle retention: By giving your body continued fuel to grow, you allow yourself to keep on that hard earned muscle for added definition (2).
Enhance growth and recovery: As a great source of protein, you allow your body the necessary nutrients to keep your muscles growing and to enhance recovery.
Casein Vs. Whey Protein
There are plenty of studies which prove casein supports muscle protein synthesis (MPS) for extended periods, whereas whey is more instantaneous for MPS (3,4).
Micellar casein protein is the most popular and common form which has many bioactive peptides that are beneficial for digestive and immune health. Plus, it contains all nine amino acids (building blocks of the body) (5). One study found that casein (more than 30g) before bed can improve resting metabolic rate and possibly resistance exercise the following morning. Research also shows that protein improved satiety and weight control and side effects can be minimized by consuming healthy amounts (6). And more research on casein protein has pretty much concluded that it’s effective for the prevention of muscle tissue breakdown overnight (7).
Whey protein also contains all of the essential amino acids and it’s better for short term protein synthesis, especially after a tough workout to give your muscles fuel to grow and repair. But each protein source has its own advantages. However, a blend of casein and whey is very beneficial as an all-around source of muscle-building nutrition.
How We Choose
When choosing the best casein protein powders, we look at a number of factors because your health and overall performance matter. We first look at the brand and the reputation of the brand because you deserve to have a company working on your behalf. We then look at the amount of macronutrients, how much sugar (if any), and other nutritional information because it is possible to find the right casein product without any added nonsense to hurt your health. We then look at price. Supplements can get expensive but it is possible to find a great product at an affordable price to see great gains.
FAQ Section
What is the best casein protein powder?
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein. This is the cleanest casein powder around providing essential amino acids to keep you anabolic up to 8 hours. A fully transparent and honest label, this supplement contains no artificial sweeteners, colors, or preservatives and has 25g protein with just 120 calories.
When should I take casein?
It is best to take casein right before bed as this will work as a slow digesting protein to aid in growth and repair throughout the night. It will provide continued fuel for your body throughout the night.
Is casein better than whey?
Both work for your benefit in different ways so it is important to know what you’re trying to get out of each. Whey is great to take post-workout as it will hit you faster to provide fuel for your muscles to grow and repair. Casein is slower digesting so taking this at night works to promote overnight repair.
Wrap Up
The best casein protein powders are very effective for muscle protein synthesis due to the slow release of nutrients. And anyone serious about their fitness goals should use casein in combination with a quality whey protein for optimal results. Protein is essential for building muscle and maintaining a healthy weight but sometimes we don’t get enough through food. So, these casein products can help you fill the gap and provide nutrients even when you’re sleeping. Casein protein is one of the many forms and it has plenty of additional naturally-occurring, beneficial nutrients for a complete source.
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References
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T. (2015). “The role of protein in weight loss and maintenance”. (source)
Tipton, K.; Elliott, T.; Cree, M.; Wolf, S.; et al. (2004). “Ingestion of Casein and Whey Proteins Results in Muscle Anabolism after Resistance Exercise”. (source)
Phillips, S.; Tang, J.; Moore, D. (2009). “The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons”. (source)
Hoffman, J.; Falvo, M. (2004). “Protein- Which is Best?”. (source)
Mohanty, D.; Mohapatra, S.; Misra, S.; Sahu, P. (2016). “Milk derived bioactive peptides and their impact on human health- A review”. (source)
Pesta, D.; Samuel, V. (2014). “A high-protein diet for reducing body fat: mechanisms and possible caveats”. (source)
Res, P.; Groen, B.; Pennings, B.; Beelen, M.; et al. (2012). “Protein ingestion before sleep improves postexercise overnight recovery”. (source)
Cellucor Whey Sport Protein Powder Review
This powerful protein can influence real results for your muscle growth and recovery.
Product Overview
For all of our post-workout growth and recovery needs, it’s important to look for the right protein supplement to enhance our gains and leave us with a healthy option overall to give our bodies those vital nutrients. A grueling workout can deplete our body of essential nutrients we need most to not only grow and repair our muscles, but also to thrive on a daily basis. The right protein supplement can give us everything we want and then some and work to maximize every bit of our gains. Cellucor Whey Sport Protein Powder is that all-in-one post-workout product to offer complete performance and give our muscles what they need most to grow and recover.
While most protein powders stick to the essentials of whey, or something more non-dairy and plant-based for those looking to a vegan option, Cellucor has added glutamine and creatine to the formula to give you that added benefit to capitalize on all your gains. Aside from increased growth, a quality protein powder can also help keep you full so for those looking to lose weight, it can help in that regard as well. Cellucor Whey Sport Protein Powder does all of this and more and is a great supplement to round out your stack.
Cellucor Whey Sport Protein Powder is that all-in-one post-workout supplement designed to maximize performance. With 30g protein, this will ensure vital muscle growth and recovery.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor Whey Sport Protein Powder Highlights
Cellucor Whey Sport Protein Powder is a great protein supplement and all-in-one post-workout product designed to maximize complete performance. Able to promote muscle growth and recovery, this will help you see those lean muscle gains and repair those worn down muscles after a grueling workout. With 30g of high quality protein, this will help turn that vital recovery time into a time where your muscles grow and is matched by an ideal formula that is gluten and soy-free as well as low in carbs, fat, and sugar. NSF Certified For Sport means this product has undergone serious testing for safety and effectiveness and only meets the highest of standards. Give your body the fuel it needs with this awesome protein supplement.
Ingredients
Whey Protein Concentrate: This form of whey allows for a healthy dose of protein, carbs, and fat and will greatly influence growth and recovery. For those looking to bulk, this option tends to be a great choice (1).
Whey Protein Isolate: This form is a more filtered form of whey and you will find a much higher percentage of protein and smaller amounts of carbs and fat. For those looking to cut and get lean, this form of whey tends to be a great option for your growth and recovery needs (2).
Creatine Monohydrate: This is a pure form of creatine and works to increase endurance and remove lactate from your muscles efficiently and effectively. This can also aid in muscle growth and influence calorie burn (3).
L-Glutamine: This naturally occurring amino acid has an important role with protein synthesis which allows for that vital muscle growth. It can also help stop the breakdown of protein in muscle to keep on that lean muscle so you don’t lose any gains (4).
Other Ingredients
Cocoa Powder, Natural & Artificial Flavors, Cellulose Gum, Salt (Sodium Chloride), Xantham Gum, Protease, Acesulfame Potassium, Sucralose, Protease A-S, Lactase
Calories
170
Protein
30g
Carbs
5g
Fat
3g
Sugar
3g
Flavors
Chocolate, Vanilla
Number Of Servings
18
Price, Flavors & Effectiveness
Cellucor Whey Sport Protein Powder is that amazing protein supplement you need most to achieve lean muscle gains and boost all areas of your growth and recovery. With 18 servings per container, 2 scoops will pump you with this great supplement so all those gains are met. Two great flavors in Chocolate and Vanilla ensure you never grow bored with the taste.
Pros
Clean and effective ingredients with a gluten-free formula
Great benefits to muscle growth and recovery
Good taste and mixes well
From a reputable company in Cellucor
Cons
Does contain artificial flavors for those seeking a more natural approach
Sodium content is a bit high
Price: $19.99
Check out our list of the Best Protein Powders for more great protein supplements!
Overall Value
Cellucor Whey Sport Protein Powder is that all-in-one post-workout product designed to optimize growth and recovery to allow for serious gains. Able to increase this growth and recovery allows for complete performance for the best results. Cellucor is a leading sports nutrition brand who knows the needs of athletes and seeks to make the best supplements around to see quality gains. What you are really getting is a high-quality protein powder with great ingredients, a complete formula, and a reputable company backing it. Try Cellucor Whey Sport Protein Powder today and see what this can do for all your gains.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cellucor and Envato
References
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Kerksick, Chad M.; Wilborn, Colin D.; Campbell, William I.; Harvey, Travis M.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
MacLennan, P. A.; Brown, R. A.; Rennie, M. J. (1987). “A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle”. (source)
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