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Top 5 Best Types Of Protein Powder for Gains

Roll up your sleeves, mates, and prepare to embark on a smashing journey through the world of protein powders

As the quest for the ideal physique and optimal nutrition becomes the Holy Grail for fitness enthusiasts and health-conscious individuals alike, protein powder has secured a spot as the darling of the supplement scene. 

But with a staggering array of options filling the market, choosing the right one might leave you feeling as bewildered as Alice in a protein-packed Wonderland. 

Fear not, dear readers, for we have tirelessly sifted through the ever-growing list of contenders to bring you the creme de la creme of protein powders. 

So, grab a shaker bottle and get ready to discover the ultimate muscle-building concoction that’ll have you looking and feeling absolutely spiffing!

Medical Disclaimer: The content on this fitness website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before starting or changing any exercise, diet, or wellness program, particularly if you are pregnant, nursing, have any pre-existing medical conditions, or are taking medications.

The Top 5 Types Of Protein Powder

After extensive research and comparison, we present to you the top 5 types of protein powders that have won over fitness aficionados and nutrition experts alike:

1. Whey Protein

Protein powder, dumbbell weight and shaker bottle

Whey protein, the crème de la crème of the protein powder kingdom, has long been hailed as the top choice for muscle-building enthusiasts. 

It’s the bee’s knees for those seeking to enhance their gains, as it comes jam-packed with all nine essential amino acids required for optimal muscle growth and repair.

Originating from the liquid by-product of cheese production, whey is available in three primary forms: concentrate, isolate, and hydrolysate. 

While concentrate retains a bit more of the milk sugars and fats, isolate offers a higher protein content with fewer calories and carbs. Hydrolysate, on the other hand, undergoes additional processing for faster absorption, making it the speediest of the lot. 

Your average scoop of whey provides an impressive 20-25 grams of high-quality protein, but it’s the exceptional bioavailability that truly sets it apart. 

Boasting a biological value (BV) of around 104, whey protein surpasses even the mighty egg, ensuring your muscles receive a hearty dose of nourishment in double-quick time. 

So, for gym-goers seeking to maximise their muscle-building potential, whey protein is undoubtedly the cat’s pyjamas!

One of my favourite whey protein shakes is the Bulk Chocolate Peanut Butter whey concentrate. 

2. Beef Protein Isolate

Hold on to your gym towels, folks, because beef protein isolate is making quite the splash in the world of muscle-building supplements! 

Boasting an impressive array of amino acids, this moo-licious alternative to whey is derived from none other than our beloved bovine friends. 

The mighty beef protein isolate is chock-a-block with vital nutrients like creatine and glutamine, which are renowned for fuelling your muscles and giving your workout an extra edge.

You might be wondering how this beefy contender measures up to the well-established whey protein. 

On average, a scoop of whey contains a whopping 20-25 grams of protein.

While the protein content per scoop of beef isolate may vary by brand, it generally hovers in the same ballpark, making it a viable option for those seeking a hefty protein punch.

But here’s where beef protein isolate truly shines: its splendid bioavailability. With a score of 90-95%, it’s right up there with whey and egg protein, ensuring your body absorbs and utilises this nutrient powerhouse with ease. 

Not to mention, it’s dairy-free and hypoallergenic, making it a brilliant choice for those with lactose intolerance or allergies.

So, next time you’re in the market for a top-notch protein powder, don’t hesitate to give beef protein isolate a whirl. It may just be the secret weapon you’ve been looking for to beef up your gains and conquer your fitness goals!

Overall, it’s one of my go-to protein shakes. In fact, it’s one of the best shakes for summertime as its lighter and fruitier consistency means it’s perfect for a hot summer’s day. 

Bodybuilding warehouse has an excellent tasting Beef Isolate.

3. Casein Protein

Casein protein powder in three scoops

Casein protein, the unsung hero of the muscle-building realm, is an indispensable ally for those seeking to sculpt their dream physique. 

Derived from the curds of milk, this tenacious protein has an ace up its sleeve – its slow and steady release of amino acids. 

With a steadfast pace, casein protein delivers a continuous stream of nutrients to your muscles for hours on end, making it an ideal choice for your bedtime supplement.

While you drift into dreamland, casein diligently works the night shift, facilitating muscle repair and growth during those crucial hours of recovery.

I often use casein as my “before bed time” shake. It’s incredible. 

An average scoop of casein protein typically contains around 24-27 grams of protein, giving your body a substantial dose of muscle-fuelling goodness. 

Moreover, it boasts an impressive Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.0, indicating its top-notch bioavailability and complete spectrum of essential amino acids. 

So, if you’re looking for a protein powder to support you through the long haul, whether it’s a marathon gym session or a restful night’s sleep, look no further than the steadfast companion that is casein protein. Just remember, old chap, slow and steady wins the race!

Bulk has a high quality casein protein which is perfect for that pre-bedtime shake.

4. Pea Protein

Pea protein has emerged as a veritable titan in the realm of plant-based protein powders, giving its animal-based counterparts a proper run for their money. 

As a top-notch option for vegans, vegetarians, and those with dairy sensitivities, pea protein is derived from the humble yet mighty yellow split pea, delivering a muscle-building punch that even gym enthusiasts can’t help but admire. 

Each scoop of this green wonder typically contains an impressive 20-25 grams of protein, providing the fuel you need to power through your workouts and sculpt that chiselled physique. 

What sets pea protein apart is its high bioavailability, which means it’s efficiently absorbed by the body, ensuring that those hard working muscles receive a hearty dose of essential amino acids. 

In my humble opinion, pea protein truly excels not only because it’s an allergen-friendly option, but also due to its ability to support muscle growth and recovery on par with some of the most popular whey-based alternatives. 

So, the next time you’re on the hunt for a top-quality protein powder, don’t be afraid to give peas a chance.

5. Soy Protein

Soy beans and shake

Step aside, whey, there’s a plant-based contender vying for the muscle-building crown!

Soy protein has swiftly emerged as a top-notch choice for those seeking to bulk up and build a Herculean physique. 

It has a 15-20 grams of protein per scoop, this versatile bean-derived wonder is giving its dairy-based counterparts a run for their money. 

Soy protein has a good bioavailability, boasting a biological value (BV) of 74, which is less than the mighty whey protein, but is still decent for a plant based protein powder. 

This BV ensures that your body absorbs and utilises this protein marvel effectively, maximising the gains from each workout session.

Furthermore, soy protein is a complete protein source, providing all nine essential amino acids that your body requires to support muscle synthesis and repair. 

And for those who are vegan, lactose intolerant or simply exploring dairy-free options, soy protein is a brilliant alternative that doesn’t compromise on muscle-building prowess. 

In my humble opinion, if you’re searching for a plant-based protein powder that doesn’t skimp on performance, soy protein is the bee’s knees – it’s nutritious, easily digestible, and perfectly suited for even the most dedicated gym-goer.

What Is Protein Powder?

Protein powders have become a popular supplement in the fitness and health world, and for good reason. These powders pack a punch, offering a variety of benefits that cater to individuals with diverse fitness goals and dietary requirements. 

Let’s take a gander at some of the key advantages of incorporating protein powder into your nutritional regimen:

  1. Muscle growth and repair: Protein powders, particularly those with a high biological value, such as whey and soy, provide the essential amino acids required for muscle synthesis. They promote muscle growth, help in speedy recovery after workouts, and prevent muscle breakdown.
  1. Convenience: Protein powders are an easy and convenient way to increase your daily protein intake. Simply blend them into a shake or smoothie, or add them to recipes for a quick protein boost, perfect for those on-the-go or with busy lifestyles.
  1. Weight management: High-protein diets can help with weight management by increasing feelings of satiety and promoting the maintenance of lean muscle mass. As a result, incorporating protein powders into your diet can help control hunger and support a healthy body composition.
  1. Plant-based options: For vegans, vegetarians, or those with dairy allergies, plant-based protein powders, such as pea, soy, and brown rice, offer excellent alternatives to animal-derived protein sources, ensuring they meet their protein requirements without compromising on dietary preferences.
  1. Customisable nutrition: Many protein powders come fortified with additional nutrients, such as vitamins, minerals, and even probiotics. These variations allow you to tailor your supplement intake to meet your specific nutritional needs and fitness goals.
  1. Post-workout recovery: The quick absorption of certain protein powders, like whey, makes them ideal for post-workout consumption. They provide the necessary amino acids to repair and rebuild muscle tissue, reducing recovery time and enhancing overall performance.

Remember, while protein powders can offer numerous benefits, it’s important to use them as a supplement to a well-rounded diet, rather than relying on them as your primary protein source.

Always consult with a healthcare professional before making any significant changes to your diet or supplement regimen.

How Much Protein Do You Need?

Protein shaker bottle with weights in the background

The amount of protein you need depends on various factors, including your age, gender, activity level, and overall health. 

However, a general guideline for daily protein intake is as follows:

For sedentary adults, the Recommended Dietary Allowance (RDA) suggests consuming 0.8 grams of protein per kg of body weight.

This translates to:

  • 56 grams of protein per day for the average sedentary man (weighing around 70kg)
  • 46 grams of protein per day for the average sedentary woman (weighing around 57kg)

Keep in mind that these recommendations are the minimum amounts required to prevent deficiency, and they may not be optimal for individuals with higher activity levels or specific fitness goals.

For those who engage in regular exercise or are aiming to build muscle, increase strength, or improve athletic performance, the protein requirements can be higher. 

In such cases, guidelines recommend consuming between 1.6 to 2 grams of protein per kg of body weight, depending on the intensity and frequency of your training. For example:

  • A 81kg person participating in regular strength training or endurance exercise might require 130 to 162 grams of protein per day.

These recommendations can serve as a starting point, but it’s crucial to listen to your body and adjust your protein intake accordingly.

Additionally, consulting a healthcare professional or a registered dietitian can provide personalised guidance based on your individual needs and goals.

Best Type Of Protein Powder FAQ

What is the best type of protein powder for muscle building?

Whey protein is widely regarded as the best type of protein powder for muscle building, due to its rapid absorption, high biological value, and complete amino acid profile.

However, plant-based options like soy protein can also be effective for muscle building, particularly for those who prefer a vegan or dairy-free alternative.

Are protein powders safe?

Generally, protein powders are safe for consumption when used as a supplement to a balanced diet.

However, it is crucial to choose a reputable brand with high-quality ingredients and avoid consuming excessive amounts of protein.

Always consult a healthcare professional before making significant changes to your diet or supplement regimen.

Can protein powder help with weight loss?

Protein powders can aid in weight loss by promoting satiety and helping maintain lean muscle mass.

Incorporating protein powders into a well-balanced, calorie-controlled diet and regular exercise routine can support healthy weight management.

What is the best type of protein powder for vegans?

There are several plant-based protein powders available for vegans, with pea protein, soy protein, and brown rice protein being popular choices.

Each has its benefits, so selecting the best option depends on individual preferences, nutritional needs, and fitness goals.

How much protein do I need daily?

Protein requirements vary based on factors like age, gender, activity level, and overall health.

Sedentary adults should aim for 0.8 grams of protein per kg of body weight, while those engaging in regular exercise or strength training might require 1.6 to 2 grams of protein per kg of body weight.

When is the best time to consume protein powder?

The ideal time to consume protein powder depends on your specific goals.

For muscle building and post-workout recovery, consuming a fast-absorbing protein like whey within 30 minutes to 1 hour after exercise can be beneficial.

For sustained protein release and overnight recovery, casein protein can be consumed before bed.

Can I mix different types of protein powders?

Yes, mixing different types of protein powders can provide a broader range of amino acids and nutrients, potentially offering a more balanced and complete protein source.

This is particularly useful for those using plant-based proteins, as combining sources like pea and brown rice protein can result in a complete amino acid profile.


To summarise, choosing the best type of protein powder for your needs ultimately comes down to individual preferences, dietary restrictions, and fitness goals. 

Whey protein and soy protein remain the top choices for most, thanks to their impressive bioavailability, complete amino acid profile, and versatility. 

However, other plant-based options like pea protein and brown rice protein can be excellent alternatives, especially for those with dietary restrictions. 

Protein powders offer a range of benefits, from muscle growth and repair to weight management and convenience. 

Always ensure you select a reputable brand with high-quality ingredients and consult with a healthcare professional before incorporating any supplement into your diet.

With the right protein powder and a well-rounded diet, you’ll be well on your way to achieving your fitness aspirations.

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