Share on facebook
Share on twitter
Share on linkedin

What is the Best Protein Powder for Building Muscle?


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

best protein powder for building muscle
If you’re hoping to build muscle, then you need to be prepared to exercise and eat healthily. This means adopting a solid workout routine and eating plan. The best protein powder for building muscle will supplement your efforts and enhance your gains.

The problem is that it seems impossible to choose the best protein powder, with so many different ones available on the market.

Fortunately, the Fit Father Project is here to help you understand the differences and choose the right one for your situation.

The Role of Protein in Building Muscle

There are in excess of 600 muscles in your body. Each one has a purpose, whether it is pumping blood throughout the body, maintaining balance, or helping you to lift something. It’s important to note that while a muscle can pull a bone, it can’t push it back into its original position.

protein molecule best protein powder for building muscleTo deal with this, you have flexors and extensors; these pull in opposite directions allowing you to move your bone. The flexor muscle contracts as the extensor relaxes ensuring your joint can bend. The reverse happens to straighten the joint and return your bone to its original position.

When you eat protein, your body will convert this protein into amino acids. These are then used as building blocks to help your muscle grow stronger. It's also worth mentioning that protein is a great way to help you lose weight.

The best time to consume protein is actually straight after a workout, but you should balance your protein consumption with an equal amount of carbohydrates.

Carbohydrates will temporarily boost your insulin levels which will allow your muscles to absorb more amino acids, increasing their growth rate.

Forms Of Protein Powder

There are actually three main forms of protein powder:

  1. Concentrates

best protein powder for building muscleThese are created by applying heat and acid or enzymes to whole food. The result is a powder that is between 60 and 80% protein with the rest of the powder being fat and carbs.

  1. Isolates

This takes the concentrate process one step further. After the heat and acid/enzymes have been applied to whole foods, the powder is filtered to make a more concentrated protein powder. This should be between 90 and 95% protein.

  1. Hydrolysates

This protein is created by a process that heats the isolate powder again with acid or enzymes. The additional heat treatment breaks the bonds between the amino acids making it easier for your body to absorb this powerful supplement.

It is worth noting that hydrolysates have been shown to increase insulin levels the most which will improve your muscle growth after exercise.

Types of Protein Powder

There are several different types of protein powder; all of which can help you build and maintain a healthy body:

Protein 1 – Whey

best protein powder for building muscleWhey protein is undeniably one of the best protein powders for building muscle. Whey is made from milk, or more accurately, the liquid that appears when separating curds during the creation of cheese.

It is worth noting that whey protein in the concentrate form will have lactose, which makes it unsuitable if you are lactose intolerant.

Fortunately, thanks to the further processing the isolate has very little lactose.

Whey powder is digested very quickly by your body and studies show that it is very effective at building muscle and help you to recover after exercise.

Protein 2 – Soy

soy beans best sources of proteinYou won’t be surprised to find that this protein is made from soybeans. It can be purchased in both isolate and concentrate forms.  Because soy protein is made from a vegetable, it can be a good option for vegetarians.

It is worth noting that this is generally the least expensive type of protein supplement and the closest vegetarian option to whey protein.

Protein 3 – Pea

green peas weight loss protein powderPea protein is another great option if you are a vegetarian, vegan, or have a sensitivity to dairy. It is actually made from yellow split peas which hava almost all the amino acids your body needs.

Pea protein is generally absorbed slower than whey protein. Research suggests that it can be as effective as whey, but more studies are needed to confirm these findings.

Protein 4 – Casein

best protein powder for building muscleCasein protein is another dairy derived protein. However, because it forms a gel when it hits your stomach acid, it will be absorbed much more slowly than whey protein.

If used as part of your daily diet then this can help feed your muscles and ensure you feel fuller for longer. However, if you’re looking to build and repair muscles after a workout, you need to stick to whey. The higher absorption rate will benefit your muscles more.

Protein 5 – Hemp

hemp seed protein best protein powder for building muscleWhen you hear the word ‘hemp,’ you may think of marijuana. Fortunately, this is only a relative of the mind-altering drug.

It is easy for your body to digest and entirely suitable for vegetarians. However, it is not as complete a protein as many of the other options available as it is missing amino acids lysine and leucine.

Hemp protein is high in omega-3 fatty acids which are great for your body.

Protein 6 – Brown Rice

best protein powder for building muscleBrown rice protein is not a new supplement. It has been available for many years, but research currently suggests that it is not as effective as whey protein. This is because it is very low in lysine making it an incomplete protein.

It is worth noting that some supplements will combine two or more of the above ingredients. These are generally the plant-based varieties which tend to digest slower. Unfortunately, this makes them less effective than the animal-based protein supplements; such as whey protein.

Including the Best Protein Powder for Building Muscle

Adding the best protein powder for building muscle to your diet will help you to achieve your muscle building goals. Of course, this needs to be coupled with a good muscle building workout.

Adding any type of protein powder will help your muscles to repair faster and grow quicker. But research still shows that whey protein is generally the best protein powder for muscle building.

Whether your goal is to lose fat or build muscle, we have a program that can help.  Join the thousands of other men who have found success using the Fit Father methods. Click the banner below to get started today.

best exercise for men 40+

What Are The 5 Best Muscle Building Exercises For Men 40+?

best exercise for men 40+
The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • The 9-Week Muscle Building Program – safe, joint-friendly exercises
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »


Share on facebook
Share on twitter
Share on linkedin

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy