Tag: protein
How Many Eggs a Day Is Safe for Bodybuilders?
How Many Eggs Is a Day Safe? Eggs that are a complete source of protein for their eaters serves as a perfect diet if taken moderately. Although eggs are good to eat for children as well as adults, bodybuilders need it the most. The reason is that eggs are high in protein, […]
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How to Get Shredded For Bodybuilding Contest
Need to look kind of an event or want to become eligible for a contest but don’t know how to do so? Worry not because we have just the right tips for you to Get Shredded for a bodybuilding contest. Before starting on our dream body goal, we often ask ourselves the […]
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Kaged Muscle Plantein Review For Premium Vegan Protein
This clean, fully disclosed, and naturally flavored vegan protein is perfect for your gains.
Product Overview
How many times has someone told you that you need a protein powder? Most likely every single time you hit the gym. You’ve tried all the different types of whey, but find it upsets your stomach. Or maybe you’re someone simply avoiding dairy. Thankfully, supplement companies recognize this and have sought to produce high quality vegan proteins equal to, if not better than, some whey products when it comes to building muscle, boosting recovery, and working to keep you full. Kaged Muscle Plantein is at the top of the list and is one of those proteins you need to try if your looking for a premium vegan option.
Protein is the building block of all muscle and it would be a disservice to neglect that fact. We work hard inside and out of the gym, so why not give ourselves a great product to boost all areas of our gains. The right protein powder can work to increase muscle growth, boost recovery, and help keep us full for better weight management so we see our desired gains come to life. Kaged Muscle Plantein can do all of this and much more and as a vegan protein, this supplement is highly conducive to all diets and can work for not only training and performance, but also your overall health and wellness.
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 is a supplements company who takes their production process and final products seriously, only reinforcing the deepest of integrity. They source the most pure, most potent raw materials and ensure their labs operate beyond the status quo with rigorous testing and third party assurance. Never compromising on quality and price, Kaged Muscle seeks to only make the highest quality supplements they can, for they know you the athlete deserves only the best.
Plantein Highlights
Kaged Muscle Plantein 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.
Ingredients
Pea Protein Isolate: Pea protein is extracted from yellow peas and is a high-quality protein source. This can build muscle mass when paired with resistance training, help keep you full to aid in weight loss and weight management, and enhance recovery to repair those worn down muscles for better recovery (1,2,3).
Organic Quinoa: Quinoa is a complete protein containing all of the essential amino acids while also being high in fiber. This nutrient rich food is perfect for those looking to grow and repair their muscles (4).
MCT Powder: Helps with digestion, can improve brain function (5), may lower cholesterol, and enhance exercise performance for all-around gains.
Other Ingredients
Natural Flavors, Steviol Glycosides, Sucralose
Calories
160
Protein
26g
Carbs
5g
Fat
4g
Sugar
1g
Flavors
Peanut Butter Cookie, Banana Bread, Cinnamon Roll
Number Of Servings
15
Price, Flavors & Effectiveness
Kaged Muscle Plantein is a premium vegan protein perfect for building muscle and pumping you with vital nutrients similar to whey. With 15 servings per container, 1 scoop of this non-dairy protein will pump you with clean ingredients so you see only the best gains. To ensure you never grow bored with the taste, Plantein comes in three great flavors being Peanut Butter Cookie, Banana Bread, and Cinnamon Roll.
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 list of the Best Non-Dairy Protein Powders for more amazing vegan proteins!
Also, head to our GI Supplement Awards and see where Plantein landed on our list of Best Protein Powder of 2021!
Overall Value
Kaged Muscle Plantein is that premium vegan protein you need most today. By working with clean and naturally flavored ingredients, you get a fully disclosed label and a great product to see those non-dairy gains unfold. Kaged Muscle is a great company who knows the needs of athletes and seeks to produce only the best supplements around. What you are really getting is a high-quality vegan protein with clean ingredients, real results, and an honest company backing you. Check out Kaged Muscle Plantein today and see what this can do for all your goals.
Try Kaged Muscle Plantein Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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*Images courtesy of Kaged Muscle and Envato
References
Babault, N.; et al. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Nieman, D.; et al. (2020). “Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial”. (source)
Elsohaimy, S.; (2015). “Physicochemical and functional properties of quinoa protein isolate”. (source)
Croteau, E.; et al. (2018). “Ketogenic Medium Chain Triglycerides Increase Brain Energy Metabolism in Alzheimer’s Disease”. (source)
Cellucor COR-Performance Whey Protein Powder Review
This fast-digesting whey protein is perfect for your muscle building and recovery goals.
Product Overview
Protein is the building block of all muscle, right? Then you shouldn’t settle for a dud of a supplement. If that statement is true, and plenty of scientific journals and experts can back it up, then you need a great protein powder worthy of you taking it. For too long you’ve mindlessly scrolled through product pages online, or even worse, stood dazed in the supplement isle trying to find where to start. Not anymore. Cellucor COR-Performance Whey Protein Powder has everything you need to succeed and see those gains you absolutely want most.
What a good protein powder will do is work to pump you with vital protein for increased muscle growth while also aiding in recovery and muscle repair. The right supplement will be clean and effective with tons of protein, and ideally as little carbs and fat as possible, unless of course you’re bulking. Honest labels and proven ingredients are what you deserve so don’t settle for anything less. Cellucor COR-Performance Whey Protein Powder does this and much more and is an optimal source of protein setting a new standard for protein supplements.
Cellucor COR-Performance Whey Protein Powder is an optimal source of protein for those looking to maintain lean muscle, replenish lost nutrients, and have a great tasting protein powder.
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.
COR-Performance Whey Protein Powder Highlights
Cellucor COR-Performance Whey Protein Powder is an optimal source of protein for those looking to maintain and grow lean muscle, replenish and restore those lost nutrients from working out, and offering a great tasting, guilt-free option. Packed with protein and loaded with digestive enzymes, this is a great low carb-low fat supplement while also being low in calories and sugar. A great protein matrix combines whey isolate and whey concentrate to give you the best protein blend around to maximize gains and your overall health.
Ingredients
COR-Performance Whey Protein Matrix
Whey Isolate: A more filtered form of whey, this is great for those looking for a leaner source of protein as it filters out the excess carbs and fat. For those looking to increase strength and size and enhance recovery while also aiding in weight loss and management, whey isolate is a great option (1,2).
Whey Concentrate: A great protein source for those looking to bulk as this will be high in protein but also contain come carbs and fat. For those looking to maximize weight management and even weight gain, while seeing great recovery and repair, whey concentrate is a good option (3).
Other Ingredients
Natural & Artificial Flavors, Cellulose Gum, Xanthan Gum, Protease, Acesulfame Potassium, Sucralose, Protease A-S, Lactase
Calories
120
Protein
24g
Carbs
3g
Fat
1.5g
Sugar
2g
Flavors
Molten Chocolate, Whipped Vanilla
Number Of Servings
70
Price, Flavors & Effectiveness
Cellucor COR-Performance Whey Protein Powder is a great protein supplement setting the new standard in protein to build and maintain muscle, while enhancing recovery. With 70 servings per container, 2 level scoops of this powder will pump you full of those vital nutrients. Two great flavors in Molten Chocolate and Whipped Vanilla ensure you never grow bored with the taste.
Pros
Optimal source of protein to maintain lean muscle and replenish lost nutrients
Packed with 24g protein and only 120 calories
Fast acting whey and digesting enzymes for better absorption and less discomfort
From a reputable company in Cellucor
Cons
Does contain artificial sweeteners for those looking for an all-natural route
A few more flavor options would be nice
Price: $59.99
Featured Cellucor Athlete
Sadik Hadzovic
Sadik Hadzovic is a bodybuilder and Cellucor athlete using their products to round out his supplementation routine with effective and awesome products. Sadik knows what is required to look and feel his best and using only top tier supplements ensures his gains stay intact. Having competed on big stages, like the Arnold Classic and Mr. Olympia, Sadik seeks to continue to perform at a high level with Cellucor and their amazing line of supplements backing him.
Check out our list of the Best Protein Powders for great muscle building and recovery products!
Wrap Up
Cellucor COR-Performance Whey Protein Powder is that high protein, low carb/fat protein supplement that is setting the new standard in protein. As an optimal source of protein, this protein powder can help maintain lean muscle, replenish those lost nutrients, and indulge your sweet tooth while being guilt-free. Loaded with protein and great benefits, this is the supplement for you. What you are really getting is a high-quality protein powder from a reputable company with great ingredients, benefits, and results. Try Cellucor Whey Protein Powder today and really work to boost training, performance, and your health.
Try Cellucor COR-Performance Whey Protein Powder Today
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
References
Cooke, M.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Devries, M.; et al. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Protein-Tech – Does this Collagen Protein Live Up To the Hype?
This protein is whey-free and uses bone broth as its main source.
Product Overview
Protein supplements are essential when it comes to seeing huge growth and gains and optimal recovery. While whey protein seems to be the most popular protein supplement for athletes to take, Enhanced Labs has created a revolutionary protein powder to seriously enhance your training and performance. Protein-Tech is whey free and works as a great protein alternative derived from bone broth.
The Enhanced Labs brand recently jumped into the collagen category. The brand is taking on the market with a product named Enhanced Protein-Tech, a grass-fed bovine bone broth protein that is free of GMOs, soy, dairy, and artificial ingredients. Each 24.77g scoop provides 20g of protein with zero carbohydrates and zero fat.
Protein-Tech has been getting a lot of attention with verified buyers stating that Enhanced Labs has perfected the collagen category. In this review we are going to evaluate whether this collagen supplement is worth the hype.
Enhanced Labs Protein-Tech uses grass-fed bovine bone broth and is free of any artificial ingredients. With 20g protein, this supplement will give you a great spike for muscle growth with digestive assistance and bone and joint support.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Protein-Tech Highlights
Enhanced Labs is proud to introduce its newest addition to the lineup: the long awaited protein product. But this isn’t just any old protein product. Common feedback from athletes, fitness enthusiasts, and bodybuilders is that they are sick of whey protein. That they consume too much of it and that it upsets their stomachs and causes digestive issues. This smart protein supplement is whey-free. That means no dairy issues, no digestive issues, the smartest protein on the market. One that not only gives you a protein spike for muscle growth, but also digestive assistance and bone/joint support!
Protein-Tech is a grass-fed bovine bone broth protein that is free of GMOs, soy, dairy and artificial ingredients. Each 24.77g scoop provides 20g of protein with zero carbohydrates and zero fat!
Ingredients
100% Grass-Fed Bovine Bone Broth Hydrolyzed Protein
Protein-Tech is made with 100% pure hydrolyzed bone broth protein made from grass-fed pasture-raised cattle, packed with natural glycine and loaded with 20 grams of highly-absorbable protein, 0 carbs and less than 100 calories per serving. This all-natural bone broth is made for bodybuilding and overall health.
A study for the British Journal of Nutrition found that when combined with resistance training, bone broth protein helped increase muscle mass and decrease body fat [1].
What are the Benefits of Bone Broth?
Bone broth protein provides a full spectrum collagen source in the form of a convenient nutritional powder. Bone broth protein fortifies the structure and function of the body, promoting the development of lean muscle tissue, bones, ligaments, skin, nails, hair, and more.
Prebiotic Inulin Fiber
In addition, Protein-Tech is fortified with organic inulin, a natural prebiotic derived from chicory root. Inulin supplementation has been shown to improve digestive health and promote fat loss. In one study for the Journal of Nutrition & Metabolism, participants taking inulin lost significantly more weight than the placebo [2]. Another study for the Journal of Metabolism found that moderate intensity exercise training combined with inulin supplementation increased whole body resting fat oxidation [3].
Other Ingredients: Natural French Vanilla flavor, sunflower lecithin, stevia extract
Calories
85
Protein
20g
Carbs
0g
Fat
0g
Sugar
0g
Flavors
Vanilla
Number Of Servings
20
Price, Flavors & Effectiveness
Enhanced Labs Protein-Tech delivers a solid amount of protein while also providing a natural prebiotic derived from chicory root. With 20 servings per container, this protein is a new technology worth trying and comes in a great tasting vanilla flavor.
Pros
No fillers or artificial flavors
20g protein with zero carbohydrates or fat
Fully disclosed supplement facts panel
100% grass fed hydrolyzed bovine collagen
Prebiotic fibers
Cons
Highly complex protein that requires a blender for mixing
Only one flavor option
Price: $29.99
Enhanced Labs offers free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
How Much Should I Take?
Mix 1 level scoop in 6 oz. (180mL) of your favorite hot or cold beverage. Protein can also be used for baking!
Best Time to Take Protein-Tech?
Protein-Tech can be used any time of day, such as in the morning blended into a smoothie, before/after training, or at night with a glass of milk.
Check out our list of the Best Non-Dairy Protein Supplements for more great plant-based and non-dairy proteins!
Wrap Up
Protein-Tech provides 20 grams of full spectrum collagen protein with zero carbohydrates and zero fat. Protein-Tech is fortified with organic inulin, a natural prebiotic derived from chicory root. Protein-Tech is a convenient nutritional powder that can be added to coffee, milk, smoothies, or used for baking! Enhanced Labs never did come out with a whey protein. You can say they skipped a step and instead created a zero carb, zero whey protein tech, that is perfect in addition to or as a replacement for your current protein regimen. What you are really getting is an innovative and top tier product from a reputable company with loads of benefits.
Don’t do dumb protein, do Protein-Tech by Enhanced Labs!
If you have any questions about Protein-Tech or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Labs Protein-Tech Today
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 Enhanced Labs and Envato
References
Zdzieblik, D.; Oesser, S.; Baumstark, M.; Golhofer, A.; et al. (2015). “Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial”. (source)
Guess, N.; Dornhorst, A.; Oliver, N.; Bell, J.; et al. (2015). “A randomized controlled trial: the effect of inulin on weight management and ectopic fat in subjects with prediabetes”. (source)
Malkova, D.; Polyviou, T.; Rizou, E.; Gerasimidis, K.; et al. (2020). “Moderate intensity exercise training combined with inulin-propionate ester supplementation increases whole body resting fat oxidation in overweight women”. (source)
Best Protein Powder For Bodybuilding Gains & Recovery 2021
You can’t maintain or build muscle mass without sufficient protein intake.
Think of a group of bros standing around the gym. What are they drinking? Most probably, protein shakes. In fact, protein powder is probably the first supplement people associate with bodybuilding/weightlifting. And for good reason. Protein serves as the building blocks for muscle growth and good protein powders will contain high quality ingredients with a good balance of fat and carbs to help you lose weight and build muscle.
Here’s what happens when you don’t consume enough protein while working out in the gym:
Your body can go catabolic – with a lack of protein, your body can begin using your muscles as an energy source.
You’ll find it hard to maintain or gain muscle mass – countless studies have shown that adequate protein intake is required for bodybuilding.
No-one wants to train their *ss off in the gym to see no results especially when it comes to fat loss. Or see any losses in muscle mass. As a result, protein powder is pretty damn important to bodybuilders (and anyone who trains in the gym aiming to maintain or gain muscle mass). We’ve safely established that. Knowing what to take and when to take it is more than important when looking to achieve all of your bodybuilding goals from the best whey protein and a quality whey protein.
So, what’s the issue?
Well, there are now many different types of protein powders available on the market – soy protein, whey protein, pea protein, brown-rice protein to name just a few. But which is best whey protein for you?
In this article, we’ll tell you which protein powder supplement we recommend as the best whey protein. Followed by the reasons why we’ve chosen a specific product.
Transparent Labs 100% Grass-Fed Whey Protein Isolate: Our #1 Recommended Protein Powder
Key Benefits
100% grass fed whey for optimal health and performance benefits
Superior muscle boosting support and enhanced recovery
Sourced directly from American cows and produced by a reputable company
Key Features
28g of protein- more than enough to help you reach your target daily protein intake
Only 120 calories conducive to any diet and great for cutting or bulking
Classic and fun flavors so you never grow bored with the taste
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.
Check out where Transparent Labs 100% Grass-Fed Whey Protein Isolate fell on our list of the Best Protein Powders!
Quick Summary
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, Cereal Splash, 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, 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 you are sure to love.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here
Why Protein Is Essential To A Bodybuilding Diet
In a nutshell, amino acids are used by your body to repair (and build) new muscle fibers and are essential in a high quality whey concentrate, whey isolate, or a vegan whey protein (1).
So, it doesn’t take Arnold Schwarzenegger to tell you how important protein is, for you to believe it. (Although, Schwarzenegger.com has stated: “If you’re not paying attention to protein, you’re doing it all wrong.”)
Ultimately, you need to consume a certain amount of protein in order to build the muscular, bodybuilder physique you’ve always wanted.
How Much Protein Do I Need To Consume?
There have been tons of different arguments around this question. And there are also different answers in clinical studies.
Scientific American believe that 0.45g of protein per lbs. bodyweight is enough. They also mentioned that studies found consuming over 1.2g protein per lbs. bodyweight provided no improvements in muscle-building.
For this reason, while you do need ‘enough’, you also don’t need to go overboard with your protein intake as 1.0-1.6 g protein per pound of bodyweight is commonly accepted as optimal (2).
Difference Between Whey Protein & Non-Dairy Sources
When it comes to choosing whey over non-dairy sources, whey protein is a fantastic source to meet your daily intake, as well as boost muscle growth and recovery. Non-dairy sources like brown rice protein, pea protein, and a host of others are good options for those sensitive to dairy or following a certain diet, like veganism for example, but for those looking to really boost their gains, a clean and effective whey protein is certainly a great option for you.
Reasons To Choose Whey Protein Over Other Sources
Taking whey protein powder, either as whey protein concentrate, isolate, or other types of protein, can have a number of powerful effects on the body. Whey protein powder is highly accessible, affordable and is a useful tool for promoting a high-protein diet.
Protein synthesis is a huge benefit to whey protein as this will repair those torn muscle fibers so they grow back bigger and stronger (3). With the help of a complete amino acids profile, muscle protein synthesis can occur no problem and with 28g of protein in this supplement from Transparent Labs, that is more than enough to help you reach your intended goals.
This will go hand in hand with recovery for the faster those muscles are repaired and replenished, the faster bounce back you have to take on other workouts without feeling sluggish or worn down (4). Stretching, foam rolling, and yoga are great ways to recover, but pumping yourself with vital protein cannot be beat.
Protein will also aid in weight loss as a great way to keep you full for longer so you don’t snack or take in unwanted calories (5). Either cutting or bulking, a good protein powder can curb hunger or continually pump you with healthy calories so you see that increase in strength and size you want most.
Conclusion: Best Protein Powder For Bodybuilding
At the end of the day, there are so many protein powders out there to choose from and the decision can be nothing short of daunting. Thankfully, some stand out amongst the rest and for bodybuilders looking to get the most bang for their buck, a top tier protein is now at your fingertips. High-quality whey matched by incredible benefits gives you nothing but the best chance at seeing that desired growth you want most.
Our #1 choice of Protein Powder is Transparent Labs 100% Grass-Fed Whey Protein Isolate.
Check this protein powder out and see what it can do for you. A reputable company backing it only lends to the fact that this is clean and beneficial for all your muscle building and recovery needs.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here
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 Transparent Labs and Envato
References
VanDusseldorp, T.; Escobar, K.; Johnson, K.; Stratton, M.; et al. (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)
Wu, G. (2016). “Dietary protein intake and human health”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Pocket Guide To Calories, Basal Metabolic Rate & Intake Requirements
Everything you need to know for your bulking and cutting needs.
For so many of us, we have that image of what we want to be. Those of us bodybuilders have that image for what we want to look like. But it can be a real challenge in getting there. Having the expertise to know what to do and how to do it. Sure, reading about fellow bodybuilders and athletes is a great tool, but what works for them may not work for you. That can be discouraging.
However, if you take these components and break them down into only the essentials, you clear out the clutter that can overwhelm you. When it really comes down to it, there are only a handful of things that matter and each is manageable in efforts to get you to your goal. Between calories, basal metabolic rate, and daily intake requirements, with the right understanding, you will definitely be on your way to reaching those goals.
Let’s take a look at this pocket guide for calories, basal metabolic rate, and daily intake requirements as we try our best to break down only the essentials, so you feel as though it is accomplishable. Because it is. It just takes a bit of time and understanding to really get there.
Let’s Talk Calories
A calorie is a way to measure energy expenditure, as well as stored energy. Carbs, protein, fats, fiber, among others, release energy through your metabolism, and in reaction with oxygen, energy is released. Kilocalories are referred to as calories in your diet, being those calories you eat, and calories through exercise, being those you burn away (1).
When it comes to your daily calories and caloric intake, it is important to understand that this is totally dependent on a number of factors: age, gender, activity level, genetics, and so on. We’ll look at this from three different activity levels being sedentary, moderately active, and active.
According to the United States Department of Agriculture Food and Nutrition Service, sedentary adults between the ages of 19-50 years old would require on average around 2,400 calories for men and 1,900 calories for women. Moderately active men would average around 2,600 calories while moderately active women are around 2,100 calories. Moving into the active territory, they define this as walking more than 3 miles per day at 3 to 4 miles per hour, with light physical activity associated with the typical daily activity you already partake in. In this case, men would require around 2,900 calories and women average to about 2,300 calories (2).
What Is Basal Metabolic Rate?
Your basal metabolic rate is the total number of calories needed to function on a daily basis. This includes things like circulation, breathing, nutrient processing, protein synthesis, among others. This means ultimately that energy is used only to maintain vital organs. This works in tandem with your resting metabolic rate which measures the number of calories burned at rest (3).
A popular way to measure your basal metabolic rate is through the Harris-Benedict equation. The end result is the number of calories needed to maintain your current body weight based on sex, height, weight, and age requirements (4). This came from a study conducted by James Arthur Harris and Francis Gano Benedict and is a popular way to calculate this.
Harris-Benedict Equation
Men: BMR= 66.5 + 13.8(weight) + 5.0(height)- 6.8(age)
Women: BMR= 655.1 + 9.6(weight) + 1.9(height) – 4.7(age)
Important Daily Intake Requirements
We’ve already covered calories and how important it is to figure out your daily caloric intake. But to go further, let’s take a look at those vital macronutrients in protein, carbs, and fat. Macronutrients are those nutrients that we need in larger quantities to provide support for energy, metabolism, muscle growth, and overall development. As our body’s primary source of energy, these are needed in larger quantities to make up the majority of the calories we consume.
Protein
When it comes to fulfilling our protein needs, we need to remember that there are many ways to get protein into our bodies. For healthy adults, the recommended daily intake is 0.8-1.0 grams of protein/kg body weight (4).
Whole foods are always the way to go, and even those on a vegan diet can get adequate amounts of protein. But protein powders are a solid way to get that vital protein into our bodies, and with both whey and non-dairy proteins, everyone can benefit from a great protein powder (5).
Enhanced Labs Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Check out our list of the Best Protein Powders for more great protein products!
Carbohydrates
When it comes to carb and carb sources, it is important to know that carbs are not bad. A common myth around nutrition is that carbs are stored as fat and will then only increase your body weight and reduce definition. Carbs are vital for a number of functions and must not be forgotten in your diet. It is recommended that the daily carb intake be around 45 to 65 percent of your total daily calories (4).
Fats
Fats are another thing that have a bad reputation but knowing there are different kinds of fats is very important. Fats are used for a number of bodily functions and neglecting them would be a terrible disservice to your overall health, wellness, and performance. Daily fat requirements are around 30% of your total day’s calories (4).
Why All This Matters
The amount of calories you consume, your basal metabolic rate, and your daily intake all contribute to your health, performance, and goals being met. Eating enough in the day is important and while it is easy to starve yourself and feel terrible throughout the day, you are hurting your gains, despite what you may have heard. Knowing the ins and outs of these three important components can lead to effective cutting and bulking, while also aiding in a better lifestyle overall.
Wrap Up
This pocket guide for calories, basal metabolic rate, and your daily intake requirements will provide the blueprint for what you need to know to get started. Having the tools is half the battle and once you know what to, you can finally go and do it and see those desired goals become reality.
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
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
United States Department Of Agriculture Food and Nutrition Service (2011). “Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level”. (source)
McMurray, R.; Soares, J.; Caspersen, C.; McCurdy, T. (2015). “Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective”. (source)
Kansas State University. “What are My Calorie, Protein, Fat, & Carbohydrate Needs?”. (source)
Cintineo, H.; Arent, M.; Antonio, J.; Arent, S. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Transparent Labs ProteinSeries 100% Grass-Fed Casein Review
This casein protein can boost overnight repair while also being gentle on your stomach.
Product Overview
We all know about protein powders, being whey concentrates or isolates, as well as those non-dairy protein sources great for vegans and those with dairy sensitivities. Those fast digesting proteins work great for post-workout gains, hitting our muscles immediately after a pump. But what about our nighttime repair? It is possible to continue seeing growth throughout the night and casein protein, a slow digesting protein, is exactly what you need. In fact, Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is a leader in the industry and a clean and honest formula will only maximize your growth and repair.
Casein is a great way to maximize growth and recovery, while also aiding in weight management, as an effective protein perfect for overnight use and repair. As a high-quality protein for a safe and natural way to build overnight gains, it also works to support weight loss by working to keep you full for longer and curb any cravings (1) and enhance muscle retention to keep on that hard earned muscle and not lose definition (2). This casein from Transparent Labs can do this and much more as a solid source of 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 is a solid company who prides themselves on transparency and honesty when it comes to their labels and ingredients. With no added artificial sweeteners, coloring, or preservatives, Transparent Labs works to bring you the top-of-the-line ingredients at clinically effective doses with no hidden formulas. Transparent Labs products are manufactured in a state-of-the-art facility in Utah that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA). Each product is third party tested to keep the quality as high as possible and the buying experience as easy as possible.
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein Highlights
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is one of, if not, the industry’s cleanest casein protein powders. This casein protein can provide a sustained-release profile of essential amino acids to keep you both anabolic and anti-catabolic for up to 8 hours, making this perfect for overnight growth and repair. With a slower digestive rate, and being grass-fed casein, this high-quality protein is gentle on your stomach and tastes great. Being 100% naturally flavored with no bloating, gas, or stomach cramps, you are well on your way to great gains with this casein protein.
Check out our list of the Best Casein Protein for more great muscle building and recovery products!
Ingredients
Micellar Casein: One of the major types of protein in dairy milk, it has a slower digestive rate for those looking for nighttime repair and support while also being gentle on your stomach (3)
Calories
120
Protein
25g
Carbs
4g
Fat
0.5g
Sugar
3g
Flavors
Chocolate, Vanilla
Number Of Servings
30
Price, Flavors & Effectiveness
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is the industry’s cleanest casein protein powder with a full profile of essential amino acids to aid in overnight growth and repair. With 30 servings per container, 1 scoop will pump you full of this amazing protein to only boost your gains. Two great flavors in Chocolate and Vanilla ensure you never grow bored with the taste.
Pros
Clean and effective micellar casein supplement
25g of 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
Featured Transparent Labs 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, seeking to be the world’s strongest man whether he’s competing or not. With a company like Transparent Labs that Bjornsson can trust, everything he does is backed by a great supplements company with his best interests in mind.
Check out our list of the Best Casein Protein for more growth and recovery products!
Overall Value
Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein is a high quality casein designed for a sustained release of essential amino acids to give you the best in terms of growth and repair for up to 8 hours. With Transparent Labs as a top tier company knowing exactly what athletes needs, this 100% naturally flavored and grass-fed casein supplement is honest and transparent with its formula and label. What you are really getting is a high-quality casein protein that is easy to digest with great benefits to your growth and repair from an honest and reputable company. Check out Transparent Labs ProteinSeries 100% Grass-Fed Casein Protein today and only add to 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 Transparent Labs and Envato
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)
Babault, N.; Deley, G.; Ruyet, P.; Morgan, F.; Allaert, F. (2014). “Effects of soluble milk protein or casein supplementation on muscle fatigue following resistance training program: a randomized, double-blind, and placebo-controlled study”. (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.
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
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)
Best Protein Powder Supplements For Strength & Size (Updated 2021)
These protein supplements will enhance growth and recovery so you maximize training and performance.
Protein plays a vital role in maintaining, growing and repairing body tissue. Whey protein powder can be used as an emergency energy source and are also essential for the production of a number of key hormones which promote growth and maturation from a protein powder.
Considering the indispensable role that it plays, we must recognize the importance of consuming an adequate serving of protein every day for muscle growth and weight loss and two types of whey protein can help. Failing to do so can result in the development of chronic diseases and ailments such as muscle wastage, anemia (low blood iron), decreased immunity and fatigue and vitamins and minerals and branch chain amino acids can help you lose weight and aid in muscle recovery from a protein supplement.
To allow you to select a whey protein powder or protein blend that fits your goals, our team have tried and tested a vast number of premium protein powders. Furthermore, the article will also break down the science behind muscle building and help you understand why whey protein concentrate and isolate supplementation is so effective for the best protein powders.
The 9 Best Protein Supplements on the Market
When selecting a whey protein powder, it is important to study the ingredients closely as many protein powders that appear to be of good quality often contain fillers and bulking agents which have no purpose other than increasing the quantity of the two types of whey protein, being whey protein concentrate and isolate powder, or a protein blend. A good quality powder will be high in protein and low in filler ingredients, calories, and sugars. Additionally, from a practical viewpoint, you want a shake that performs well in terms of taste, price, digestibility, and mixability for the best protein powders.
As stated, there are so many options for a whey protein powder available in whey protein concentrate or isolate that it can become convoluted, as well as plant based protein which can provide for the best vegan protein powder benefits. To allow you to pick the powder that matches your goal, we have reviewed 9 of the best supplements on the market.
Best Protein Powder Supplements of 2021
Best Protein Powder Overall
Finding an all-around great protein powder can be challenging but it is possible. With the right ingredients and formula, all of those protein wants and needs can be achieved.
Performance Lab SPORT Protein
Calories
100
Protein
20g
Carbs
2g
Fat
1.2g
Sugar
1g
Flavors
Chocolate
Number Of Servings
20
When we saw that Performance Lab had used Oryzatein® in their protein powder, we were impressed enough to check it out. And we liked what we saw out of this brown rice protein. We found that it was much cleaner than other protein powders out there. Naturally flavoured with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients.
Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten…Because Performance Lab Protein contains no allergens at all. Supplying 20g protein (and only 100 calories) per serving, Performance Lab Protein can be easily included in your diet at all times – whether you’re cutting or bulking.
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Pros & Who Should Buy
Good, clean formula that is organic and vegan friendly from this best protein powder so this is conducive to all diets.
The chocolate flavor tastes amazing so you never suffer from a boring taste from these top protein powders.
Product includes Bacillus Coagulans, a beneficial probiotic to help with gut health.
Good choice for weight loss for those seeking this route from top protein powders.
Has essential amino acids per serving which is what the best protein supplement need.
Those who want a clean, plant-based protein powder that tastes great and provides loads of benefits should really consider this protein.
Cons & Who Shouldn’t Buy
Only uses a single source protein as opposed to those other top protein powders who may combine.
Chocolate is the only flavor available so more flavors would be nice for variety.
For those looking for a whey source, and more flavors, this may not be for you. Also, it depends on how much you want to spend for this is a premium priced option.
Price: $59.00
Check out our individual review for Performance Lab SPORT Protein here!
Best Clean Organic Grass-Fed Whey Protein
When it comes to quality of your protein, having something that is organic can prove worthwhile for your overall health. A clean source of protein can really enhance all of your goals.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Calories
120
Protein
28g
Carbs
1g
Fat
0.5g
Sugar
Less than 1g
Flavors
Cinnamon Pastry, Mocha, French Vanilla, Cookies ‘N Cream, Milk Chocolate, Chocolate Peanut Butter, Cereal Splash, Strawberry, Salted Caramel
Number Of Servings
30
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
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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.
Pros & Who Should Buy
No artificial ingredients and a transparent label ensure honesty from one of the best whey protein powders.
Third party tested for accuracy to ensure nothing you don’t want in your supplement is included.
Organic and non-GMO for optimal health benefits.
Good choice for those who tend to be sensitive to certain protein supplements.
Contains essential amino acids perfect for building muscle.
Right amount of protein per scoop per serving so you get the most for your dollar.
This protein is awesome for anyone looking for a high-quality whey that is labeled accurately with awesome benefits. It tastes great and contains no artificial ingredients.
Cons & Who Shouldn’t Buy
Slightly high in carbs and cholesterol for those looking out for these.
Despite lactose, their are no digestive enzymes to aid in gut health and digestion
Premium priced product for those looking save some money.
Whey can be tough for some peoples’ stomachs and it is a premium priced option that is only available on their website. Something to consider for those looking for digestive help.
Price: $59.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Best Whey For Meal Replacement
Whey is a common protein source to be used as a meal replacement for its ability to keep you full and aid in valuable growth and recovery. Kaged Muscle has this great meal replacement option with whey as the primary protein source.
Kaged Muscle Clean Meal
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, and other nutritional needs.
Code GENIRON10 For 10% Off
Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Pros & Who Should Buy
Whole food ingredients to provide great nutrients for the best in terms of growth and recovery.
21 organic vitamins and minerals to give you the best benefits.
Quick and nutritious meal replacement for those always on the go.
$2.25 per meal to make this an affordable option.
A clean source of nutrients to offer the best meal replacement around, you can’t beat this formula. Anyone on the go and constantly dealing with a busy schedule will benefit greatly.
Cons & Who Shouldn’t Buy
Slightly low on number of servings and it would be nice to see more included.
Low in servings does hurt the price point, for others do exist at a lower cost with more servings. Also, for those sensitive to whey, it is the main protein source.
Price: $44.99
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Meal here!
Best Vegan Whey Alternative
For those sensitive to dairy or who just want to live a vegan lifestyle, vegan protein powders exist and are great options. They can offer the same benefits as whey without all the dairy.
National Bodybuilding Co. Full Prep Vegan
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 designed to help bodybuilders progress faster in the gym and with their vegan goals. A 100% natural and organic plant-based protein, this works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic recovery. Using organic rice and pea protein, this supplement does not produce inflammation and is more bioavailable than dairy. With 117 calories and 20.5 grams of protein, this powder will work for your overall protein benefit as it helps you adopt a healthy lifestyle while building muscle and providing amino acids from a protein shake.
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 & Who Should Buy
100% organic and naturally flavored with stevia to avoid any artificial sweeteners.
Low in calories to aid in weight loss and management for that desired physique.
Designed for cleaner and faster absorption so those nutrients hit you much harder.
Manufactured to FDA standards and produced by a reputable company.
Helps you lose weight and keep muscle while being easy to digest so you don’t sacrifice any gains.
This is perfect for those looking for a vegan option that is easy to absorb and 100% organic. Being lower in calories, this is also perfect for those looking to lose weight.
Cons & Who Shouldn’t Buy
Only 20 servings per container and it would be nice to have more for the price.
Can only get it from their website directly so it limits where you can buy from.
Chocolate is the only flavor and more flavors would be nice for variety.
It is an expensive option only available on their website. One flavor does hurt this product as many others offer a lot more, so for those looking for variety, you won’t get it here.
Price: $40.00
Check out our individual review for National Bodybuilding Co. Full Prep here!
Best Whey For Weight Gain
Some people use whey in order to gain weight and a mass gainer can work wonders for your bulking needs. Loaded with a great balance of macronutrients is exactly what you need most to see those gains.
Transparent Labs Protein Mass Gainer
Calories
790
Protein
53g
Carbs
114g
Fat
14g
Sugar
17g
Flavors
Chocolate, Cookies ‘N Cream, Sweet Vanilla, Chocolate Glaze
Number Of Servings
15
ProteinSeries Mass Gainer is loaded with everything you need to enhance lean muscle growth to safely and efficiently pack on muscle and healthy weight. This supplement is great for the perfect meal replacement, or a great weight gainer protein supplement to pair with a workout. The pure formulas included with this supplement provide amazing benefits for not only growth, but your overall health and wellness.
Mass Gainer offers 53 grams of protein per serving, which is derived from 100% Grass-Fed Whey Concentrate. At 750 calories for two scoops, you get 12 grams of fat and 109 grams of clean and natural carbs derived from organic tapioca, oat, and sweet potato sources. With no artificial sweeteners, food dyes, or harmful additives, you know exactly what you are getting with this mass gainer to ensure high-quality and healthy muscle growth.
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Pros & Who Should Buy
Great for lean muscle growth and bulking so you see that increase in strength and size.
Perfect for a meal replacement or paired with a protein supplement to maximize gains.
Great ingredients and no artificial additives to ensure only natural and clean ingredients hit your body.
Transparent label for honesty and accuracy so you know exactly what you are getting.
From a reputable company in Transparent Labs who understands the need of consumers everywhere.
Anyone looking to bulk and seriously increase their strength and size will benefit greatly. For those into supplement pairing to see gains, this goes well with any protein powder.
Cons & Who Shouldn’t Buy
A premium priced option so for those on a budget, this may not be for you.
Only available directly through their site so it limits where you can buy from.
If money is a concern, this is a premium priced option only on their website. For those who can bulk with just one supplement, this mass gainer may also not be necessary.
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs Mass Gainer here!
Best Whey For Weight Loss
While some want to bulk up, others use protein powders as weight loss tools. Able to keep you full and curb hunger, these supplements are perfect for assisting with those weight loss and management goals.
Performance Lab SPORT Protein
Calories
100
Protein
20g
Carbs
2g
Fat
1.2g
Sugar
1g
Flavors
Chocolate
Number Of Servings
20
When we saw that Performance Lab had used Oryzatein® in their protein powder, we were impressed enough to check it out. And we liked what we saw out of this brown rice protein. We found that it was much cleaner than other protein powders out there. Naturally flavoured with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients.
Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten…Because Performance Lab Protein contains no allergens at all. Supplying 20g protein (and only 100 calories) per serving, Performance Lab Protein can be easily included in your diet at all times – whether you’re cutting or bulking.
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Pros & Who Should Buy
Good, clean formula that is organic and vegan friendly from this best protein powder so this is conducive to all diets.
The chocolate flavor tastes amazing so you never suffer from a boring taste from these top protein powders.
Product includes Bacillus Coagulans, a beneficial probiotic to help with gut health.
Good choice for weight loss for those seeking this route from top protein powders.
Has essential amino acids per serving which is what the best protein supplement needs.
Those who want a clean, plant-based protein powder that tastes great and provides loads of benefits should really consider this protein.
Cons & Who Shouldn’t Buy
Only uses a single source protein as opposed to those other top protein powders who may combine.
Chocolate is the only flavor available so more flavors would be nice for variety.
For those looking for a whey source, and more flavors, this may not be for you. Also, it depends on how much you want to spend for this is a premium priced option.
Price: $59.00
Check out our individual review for Performance Lab SPORT Pre here!
Best Fat Free Protein
While protein powders with fat are beneficial for you, for those looking to cut weight, fat free options do exist. NutraBio has a great fat free supplement that will work wonders for your performance goals.
NutraBio Whey Protein Isolate
Calories
120
Protein
25g
Carbs
2g
Fat
0g
Sugar
Less than 1g
Flavors
Miss American Pie, Dutch Chocolate, Alpine Vanilla, Strawberry Ice Cream, Bourbon Banana Nut, Chocolate Peanut Butter Bliss, Cinnamon Sugar Donut, Blueberry Muffin, Pancakes and Maple Syrup, Raw Unflavored, Ice Cream Cookie Dream, Root Beer Float
Number Of Servings
29.2
This 100% whey protein isolate is the ultimate powder to provide fast acting support, repair, and recovery while also working to promote muscle protein synthesis, encourage optimal nitrogen retention, and really enhance muscle growth so you see those huge gains come to life. A 100% transparent label ensures no banned fillers or additives ruin this product and honestly shows no soy, lactose, gluten, or hormones are in this protein.
Packed with 25g of protein, this supplement contains 0g fat, 1g carbs, and sits at just 100 calories, conducive for any diet. This protein isolate is gram for gram the purest form of protein available and you won’t find any banned substances to harm you. A full profile of only the best ingredients, this clean, honest, and fast digesting protein is perfect for your gains.
NutraBio 100% Whey Protein Isolate is a fast acting supplement to promote support, repair, and recovery to better muscle protein synthesis and make those gains come to life. A clean product, this is perfect for your protein needs.
Pros & Who Should Buy
Great tasting and fast acting to support recovery and repair for the best benefits around.
100% transparent label for honesty and accuracy so you know exactly what you’re getting.
Great ingredients like 5g BCAAs and 4g Glutamine to ensure the best in terms of growth and recovery.
From a reputable and trusted company in NutraBio who understands athletes and their needs.
Anyone looking for interesting flavors and a great protein packed powder, this one is for you. Those looking to lose weight or purchase a fat free protein, you found it here.
Cons & Who Shouldn’t Buy
Some flavors do contain sucralose and acesulfame potassium for those looking to avoid artificial flavors.
Some people will stay clear of artificial sweeteners and this has some, although it does play into the great taste. If you want something more natural, they do exist on this list.
Price: $39.99
Check out our individual review for NutraBio Whey Protein Isolate here!
Best Whey Protein For Muscle Mass
For those looking to pack on that muscle mass, your protein supplement should absolutely reflect that goal. With the right ingredients dosed out perfectly, that is absolutely possible.
Enhanced Whey Protein Isolate
Calories
110
Protein
25g
Carbs
2g
Fat
1g
Sugar
1g
Flavors
Chocolate Brownie
Number Of Servings
44
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Pros
No fillers or artificial flavors so you only get a natural product great for your overall health.
Massive 3-pound container so you don’t have to worry about a low number of servings.
Fully disclosed supplement facts panel so you know exactly what you are getting.
100% whey isolate so you get one of the best whey protein isolate powders around.
Added digestive enzymes to aid in digestion and gut health.
Cons
Premium priced product so for those on a budget, you may want to look elsewhere.
Only one flavor option and more would be nice for added variety.
Price: $64.99
Use code GENIRON for 15% off!
Best Whey For Women
Women may need certain ingredients to benefit from a protein powder. Having one geared to their specific needs is amazing and will allow women to see the gains they want most.
Cira Nutrition Bright Whey Protein
Calories
120
Protein
25g
Carbs
2g
Fat
1.5g
Sugar
1g
Flavors
Cookies ‘N Cream, Cinnamon Swirl
Number Of Servings
30
Cira Nutrition Bright Whey Protein is a great whey supplement to boost all areas of your training, performance, health, and wellness. With great tastes and no added sugar, it feels like dessert without the guilt attached. With 25g of protein and only 2g of carbs and 1.5g of fat, this supplement is a great ratio to fuel all your growth and recovery needs while also keeping you full. A fully disclosed label and pure honesty makes this supplement the best protein powder overall for women.
Cira Nutrition Bright Whey Protein is a great whey supplement for women. With 25g protein and a great ratio of macronutrients, this can help power growth and recovery to the next level.
Pros & Who Should Buy
Great ratio of macronutrients for optimal benefits to ensure your overall health is covered.
Awesome flavors with no added sugar to maximize health and still taste great.
Fully disclosed and honest label for the utmost accuracy so you know exactly what you are getting.
Women looking for a protein packed and well-balanced powder will benefit from this. No added sugar is great for those looking to lose weight and an honest label is perfect for those conscious about knowing every ingredient.
Cons & Who Shouldn’t Buy
Premium priced option and for those on a budget, maybe look elsewhere.
Only available directly from their website so it limits where you can buy this from.
Protein powders do tend to work for both men and women, and with this being a premium priced option and only available on their site, other powders can give you the same benefits. This is something to consider for those on a budget.
Price: $39.99
What Are The Benefits of Whey Protein Powder?
Taking whey protein powder, either as whey protein concentrate or isolate, can have a number of powerful effects on the body. Whey protein powder is highly accessible, affordable and is a useful tool for promoting a high-protein diet.
Whey protein has been studied rigorously and has been found to promote muscle growth, facilitate recovery, and may assist in fat loss by increasing satiety.
Benefits: Protein Synthesis
If you are involved in regular training, there should be an even greater emphasis on ingesting ample protein. During physical training, the muscles are exposed to a great deal of mechanical load which causes small muscle fiber tears. To allow the tears to be repaired and for an efficient muscle rebuild, a process known as muscle protein synthesis (MPS) must occur with the help of essential amino acids along with fat and carbs.
To optimize MPS, a high amount of protein is required. Failing to consume enough will hinder MPS thus potentially stunting recovery and leading to restricted movement, prolonged soreness, and muscular weakness. On the other hand, hitting your daily protein target will facilitate efficient recovery and cause these tears to be repaired rapidly and protein powder can really help. As a result of this process, the muscles fibers will increase in size and strength.
The research is clear, protein supplementation is an effective method of increasing one’s daily protein intake, enhancing MPS and therefore contributes to an increase in muscular strength and size (1). Based on this research, a number of health and fitness businesses have created protein powders. Protein shakes are undoubtedly quick, easy and effective but due to the vast number of products available, it can often be confusing and challenging to pick the right supplement for your needs and goals.
Protein Dosage Recommendations for Optimizing MPS
The amount of protein one should consume daily depends on their physical characteristics and goals. The recommendation for an adult is to consume 0.8 grams of protein per kilogram of bodyweight (2). However, if you are aiming to build significant muscle mass, it may be necessary to consume more – the recommendation is between 1.0 – 1.6 grams of protein per kilogram of bodyweight. The purpose of this, as mentioned previously, is to advance the rate of MPS and therefore a protein powder can assist with.
The Difference Between Whey Isolate and Concentrate
Furthermore, you may come across terms such as whey “isolate” and “concentrate”. These terms simply refer to a specific stage in the processing of protein. In order to create protein powders, milk is heated to separate curds and whey. The whey protein concentrate is simply whey in its truest form. To create the isolate form, the whey must then be heavily filtered. This is done for one of two sole purposes – to increase the protein percentage of the powder and also lower the carbohydrate and fat content, as well as increasing branch chain amino acids.
Whether you go for whey concentrate or isolate protein powder, it appears to makes very little difference – both are effective. However, if you are looking to maintain muscle size while dropping body fat, whey isolate is one superb option as it has a higher protein content than and is lower in carbs and calories than concentrate. Additionally, if you are lactose intolerant, isolate may be digested more efficiently than concentrate for a post workout (3).
Whey and Casein’s Impact on Muscle Growth
There are different types of protein powder that can be purchased and the two most common types are whey and casein, both of which are animal proteins. In simple terms, whey is a fast digesting protein which causes rapid protein synthesis whereas casein is a slow digesting protein which maintains steady protein synthesis (4). The general understanding is that whey is one of the most effective reasons for building muscle whereas casein is most useful for maintaining muscle size.
Plant and Animal Proteins Impact Muscle Building
There are a number of plant-based protein powders available which are excellent choices for vegans and vegetarians however, be aware that they may not have as profound an impact on muscle building as animal proteins. This is because plant products have a smaller range of amino acids (the “building blocks” of protein) and will, therefore, fail to maximize muscle size and recovery in the same way animal proteins do (5).
Moreover, there has been a great deal of research completed on one of the essential amino acids and one of the key branch chain amino acids known as Leucine which has been found to have a major impact on muscular growth. Whey protein naturally has a high amount of leucine with each serving whereas vegan protein tends to be much lower in leucine.
Best Time To Take A Protein Powder
While it is debated as to the best time to take a protein supplement, it is best to consume 15-60 minutes after you finish your workout. Some suggestions hint that you can take a protein supplement up to two hours after and still see benefits. It is best to take as close to after your workout as possible to get the most out of your training.
How We Decide the Best
Differentiating the differences between protein powders is an arduous task. While certain characteristics of certain powders have been highlighted, it’s important to recognize that these are not necessarily positives or negatives. Rather, it’s a case of simply highlighting methods, ingredients and processes involved in case they cause a degree of difficulty for you.
To decide which protein powders made the list, we considered a number of areas. Firstly, we considered how the powder itself was manufactured to ensure it has been tested, is safe and is a product of premium quality. Secondly, we assessed the ingredients to ensure that each shake contained a high dosage of protein – whether that be whey, casein or a blend of both. Lastly, we considered the palatability and digestibility of each product.
FAQ Section
What is the best protein powder?
Performance Lab SPORT Protein. This powder is a great brown rice protein designed for growth and weight loss. It is much cleaner than many on the market and has potential to really boost your gains. With 20g protein and 100 calories, this is an awesome powder for bulking or cutting.
Which type of whey is better for my gains?
It all depends on what your goals are. In terms of bulking up, whey concentrate is a better option given that it has carbs and fat along with the high amount of protein. For those looking to lose weight, a whey isolate is a better option given that it is a more pure form of protein with minimal to no carbs and fats. It really all depends on your preference and what you want out of your goals.
How do vegan protein powders stack up against whey protein powders?
Vegan protein powders stack up well against whey by providing you with great amounts of protein and other ingredients to aid in training, performance, health, and wellness. For those sensitive to dairy, vegan options are great for your gains.
When is the best time to take a protein supplement?
It is best to take a protein supplement in the window of 15-60 minutes after you finish a workout. This will ensure your body has time to absorb all of those nutrients to aid in growth and recovery.
Final Word
While these 8 products are of supreme quality, they will ultimately fail to cause changes if two other factors are not taken into account – consistent resistance training and a calorie surplus. You should not expect to see an increase in muscle mass by simply taking a protein powder. Muscle strength and size will only occur when this is combined with regular strength training and is one of the key reasons for the best whey protein powder for your post workout needs.
In addition to this, a calorie surplus is also required. This is simply where you consume more calories per day than your body requires. The additional energy is necessary to promote recovery from the stresses of strength training and consequently drive an increase in muscle mass. Only with a combination of proper training, a calorie surplus and a high-protein diet and whole foods, will you begin to see substantial change take place from a great protein source.
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References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015-1). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. Sports Medicine (Auckland, N.Z.). 45 (1): 111–131. doi:10.1007/s40279-014-0242-2. ISSN 1179-2035. PMID 25169440.
2. Pendick, Daniel (June 18, 2015). “How much protein do you need every day?”. Harvard Health Blog.
3. Wilborn, Colin D.; Taylor, Lem W.; Outlaw, Jordan; Williams, Laura; Campbell, Bill; Foster, Cliffa A.; Smith-Ryan, Abbie; Urbina, Stacie; Hayward, Sara (March 1, 2013). “The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes”. Journal of Sports Science & Medicine. 12 (1): 74–79. ISSN 1303-2968. PMC PMCPMC3761774. PMID 24149728.
4. Hoffman, Jay R.; Falvo, Michael J. (September 1, 2004). “Protein – Which is Best?”. Journal of Sports Science & Medicine. 3 (3): 118–130. ISSN 1303-2968. PMC PMCPMC3905294 Check |pmc= value (help). PMID 24482589.
5. Australia, Healthdirect (February 19, 2019). “Vegetarian and vegan diets”. www.healthdirect.gov.au.