Protein plays a multifaceted role in weight management, influencing factors like hunger levels, metabolism, and muscle preservation. While heavy resistance training provides the necessary stimulus, signaling to the body that existing muscle should be retained, a high-protein diet ensures the body has an ample supply of amino acids. This prevents your body from metabolizing muscle tissue for energy.

The best protein powders provide a convenient and lean source of the muscle-building macronutrient, helping you hit your daily protein goals while also maintaining a calorie deficit. We tested more than 100 protein powders and selected nine products we think are best for weight loss.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

How We Chose Our Best Protein Powders for Weight Loss

We chose these products based on a number of factors, including:

• Testing and expert analysis: We tested all of the protein powders and shakes on this list and received input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science.
• Protein content: All the products we’ve highlighted contain at least 25g of protein per serving, a good benchmark for the typical consumer.
• Protein-to-calorie ratio: The ideal ratio is at least 15g of protein per 100 calories, and all the products on our list exceed that mark.
• Taste: We’ve accounted for flavor, texture, mixability, and flavor options.
• Third-party testing and certifications: Products that have undergone testing by independent labs and received quality certifications reflect a brand’s commitment to quality and purity.
• Consumer criteria: We took into account prices, subscription discounts, and other factors that determine the product’s overall value.

Our Picks for the Best Protein Powders for Weight Loss in 2025:

• Best Overall Protein Powder for Weight Loss: Transparent Labs 100% Grass-Fed Whey
• Best Affordable Protein Powder for Weight Loss: Jacked Factory Authentic Iso 
• Best Plant-Based Protein Powder for Weight Loss: Ka’Chava 
• Best Protein Powder for Weight Loss on Amazon: Nutricost Grass-Fed Whey Protein Isolate
• Best Meal Replacement Protein Powder for Weight Loss: Huel Black Edition
• Best Clean Protein Powder for Weight Loss: Promix Grass-Fed Whey
• Best Casein Protein Powder for Weight Loss: Legion Athletics Casein+
• Best Unflavored Protein Powder for Weight Loss: Naked Grass-Fed Whey
• Best Protein Powder for Weight Loss and Muscle Gain: Sports Research Whey Protein

Best Overall Protein Powder for Weight Loss: Transparent Labs 100% Grass-Fed Whey

Transparent Labs Grass-Fed Whey Protein Isolate

4.9

• Price per serving: $2.00 per serving
• Protein per serving: 28 grams
• Protein type: Whey protein isolate
• Number of servings: 30
• Calories per serving: 120 to 150
• Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter
• Third-party tested: Yes, by independent labs

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I chose Transparent Labs as the best protein powder for weight loss because it has a very high ratio of protein to the total number of calories: 28 grams to 130 calories. This helps you maximize protein consumption during a caloric deficit, which helps prevent you from losing muscle while you’re losing weight. It’s also third-party tested, Informed Choice certified, and completely artificial ingredient-free. And it comes in 15 flavor options.

I’ve tried a number of different flavors from Transparent Labs and Chocolate Peanut Butter is by far my favorite, followed closely by Mocha. I found they mixed easily in both a blender and a conventional shaker bottle. Whenever I’m trying to cut weight, I find this delicious protein powder helps curb my sweet tooth and tide me over between meals.

While I didn’t personally experience this, some customer reviews mention it can be challenging to get in contact with Transparent Labs’ customer service team.

Best Affordable Protein Powder for Weight Loss: Jacked Factory Authentic Iso

Jacked Factory Authentic ISO Grass Fed Whey Protein Isolate Powder

4.0

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

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Jacked Factory Authentic Iso is the cheapest option on our list and, one of the best whey protein options, with certain flavors, like Cookies & Cream and Peanut Butter, costing just $1.05 per serving as of this writing. And while this protein powder may be cheap, it has the nutrient profile you need for weight loss and tastes great, too, according to testers.

Jacked Factory Authentic Iso has 25 grams of protein per serving, 2 grams of carbohydrates, and just 0.5 grams of fat, which is the least amount of fat of any powder on our list. If you’re looking to lose weight, this macronutrient profile will help keep you on the right track. However, something to keep in mind: This protein powder is sweetened with sucralose, which is an artificial sweetener—studies link these sweeteners to increased cancer risk. Additionally, unlike most brands on our list, Jacked Factory doesn’t do third-party testing on its products. This means there isn’t a guarantee the ingredients are pure and match the ingredient label.

Kessler tried Jacked Factory Authentic Iso and was impressed. “This is the only protein powder I’ve tried that didn’t settle at all,” he says. “I found it a bit too sweet, but if you’re looking for a powder that tastes like dessert, you should opt for this one.”

Best Plant-Based Protein Powder for Weight Loss: Ka’Chava

Ka’Chava

3.8

• Price per serving: $4.66
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Chocolate: 240 calories, 25g carbohydrates, 7g fat
• Certifications: Third-party tested, vegan
• Sweeteners: Monk fruit extract
• Flavors: Chocolate, Vanilla, Coconut Acai, Chai, Matcha

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If you’re looking for one of the best vegan protein powders that also works with a weight loss diet, Ka’Chava is a great choice. This vegan protein powder is marketed as a “whole-body meal,” which means it’s designed as a meal replacement rather than an addition to a meal or snack, like the other protein powders on our list. That’s why the calorie, carbohydrate, and fat counts (240, 25 grams, and 7 grams, respectively), are higher. The carb count is high for those on a low-carb diet, so that’s something to look out for. However, it packs in 25 grams of plant protein, derived from a combination of peas, brown rice, and quinoa, which will help preserve muscle while on a weight loss diet. 

Tester Zoe Ettinger, a C.N.C.-in-training, uses this protein powder often. “I’m a big fan of Ka’Chava. It tastes delicious mixed in a smoothie with some frozen blueberries,” she says. “I also like that it also has adaptogens, probiotics, greens, and probiotics. I notice a difference in how good I feel when I take Ka’Chava regularly,” she says.

One thing to note about Ka’Chava is that it is the most expensive option on our list at $79.99 for a 15-serving bag. While the price reflects the fact that this protein powder is intended as a meal replacement, it’s still a big investment. 

Best Protein Powder for Weight Loss on Amazon: Nutricost Grass-Fed Whey Protein Isolate

Nutricost Grass-Fed Whey Protein Isolate

• Price per serving: $1.75
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Vanilla: 130 calories, 2g carbohydrates, 2.5g fat
• Certifications: Non-GMO, gluten-free
• Sweeteners: Sucralose, acesulfame potassium
• Flavors: Chocolate, Vanilla, Chocolate Peanut Butter, Strawberry Milkshake, Unflavored

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I chose Nutricost as the best protein powder for weight loss available on Amazon because its calorie and macronutrient profile is ideal for shedding pounds. Nutricost has a high protein content per serving, which is important for weight loss as protein can help enhance satiety and preserve muscle mass while in a deficit. With minimal fat and carbohydrates, this protein ensures you get the maximum protein intake without the added calories, making it an ideal choice for those looking to lose weight efficiently.

The taste and mixability of this protein are also top-notch. I tested the Vanilla flavor; it blended excellently in both milk and water and had an authentic vanilla taste profile. Despite using artificial sweeteners, which often make products sickly sweet, I found the sweetness level to be on point. However, if you’re trying to avoid artificial sweeteners, choose Promix or Transparent Labs, which use natural sweeteners.

Best Meal Replacement Protein Powder for Weight Loss: Huel Black Edition

Huel Black Edition

4.0

• Price per serving: $2.50
• Protein per serving: 40g
• Nutrition facts: Vary slightly by flavor. For Chocolate: 400 calories, 24g carbohydrates, 17g fat
• Certifications: Third-party tested, non-GMO, vegan
• Sweeteners: Coconut sugar, steviol glycosides
• Flavors: Vanilla, Chocolate, Banana, Strawberry Shortcake, Chocolate Caramel, Cookies & Cream, Salted Caramel, Cinnamon Roll, Unflavored & Unsweetened

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Huel is our favorite meal replacement for weight loss because it has a great protein-to-carb ratio. Huel has 40 grams of protein per serving, the most of any protein powder on our list, and 24 grams of carbs. While this might be more carbs than ideal for those on a keto diet, it’s a solid portion for most. Carbs are an essential nutrient and according to experts, you can consume 100 to 150 grams a day and still lose weight.

Kessler tried Huel in Chocolate and Vanilla. “The Chocolate flavor was great, probably because it uses real cocoa powder, which gave it an authentic chocolate flavor,” he says. “The Vanilla wasn’t as good—it didn’t really taste like vanilla and had an artificial aftertaste.” He notes that it doesn’t mix very well, but says it made him feel great. “Other similar products, like Transparent Labs Mass Gainer, give me an upset stomach. But I felt great after taking Huel Black Edition,” he says.

Best Clean Protein Powder for Weight Loss: Promix Grass-Fed Whey

Promix Grass-Fed Whey

4.0

• Price per serving: $1.63
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Vanilla: 135 calories, 7g carbohydrates, 1.5g fat
• Certifications: Third-party tested, gluten-free, artificial ingredient-free
• Sweeteners: Coconut sugar
• Flavors: Raw Chocolate, Vanilla, Peanut Butter, Chocolate Peanut Butter, Unflavored, One Ingredient Whey

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Promix is our favorite clean protein powder because it’s third-party tested and results are easily viewable on Promix’s website. Those results show this product is tested for heavy metals and verified gluten-free. And beyond these positive results, this protein powder has one of the most simple formulas on our list. Vanilla, for example, has just four ingredients, and Promix doesn’t use any artificial ingredients.

This protein powder, like others on our list, has a solid protein-to-carb ratio for weight loss (25 grams to 7 grams, respectively). A 2020 study found consuming a higher portion of protein versus carbs helped participants lose weight and prevented them from gaining the weight back.

I tried the Vanilla flavor of this protein powder. I enjoyed it for the most part, but it wasn’t quite sweet enough for my taste. And I wish it mixed a little better—there were some clumps after mixing. 

One thing to note about Promix is that while it has been third-party tested, it hasn’t been third-party tested for sport specifically. This means it hasn’t been tested for substances banned in athletic competitions. So if you’re an athlete planning to compete, opt for a powder that’s Informed Sport Certified or NSF Certified for Sport.

Best Casein Protein Powder for Weight Loss: Legion Athletics Casein+

Legion Athletics Casein+

• Price per serving: $1.99
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Dutch Chocolate: 110 calories, 3g carbohydrates, 0.5g fat
• Certifications: Non-GMO, artificial ingredient free
• Sweeteners: Stevia leaf extract
• Flavors: Dutch Chocolate, Cinnamon Cereal, French Vanilla, Strawberry

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One of my favorite casein protein powders is Casein+ from Legion Athletics. I chose Casein+ because it’s all-natural, meaning it’s free from artificial sweeteners, flavors, and colors, and it’s third-party tested by Labdoor for purity and potency. This product provides 25 grams of protein per serving and only contains 110 calories, regardless of the flavor you choose. This protein-to-calorie ratio is ideal for weight loss.

Along with whey, casein is a type of protein found in milk and is characterized by its slow digestion and absorption. This prolonged digestion makes it an ideal option for people looking to manage hunger levels and maintain a consistent supply of amino acids over an extended timeframe—such as during sleep or when going a long time between meals. By providing a steady stream of protein to the muscles, casein helps mitigate the risk of muscle breakdown that often accompanies calorie restriction. As a result, incorporating a casein protein powder into your diet can be a strategic move to help support your weight loss goals.

Tester Brandon Lunsford, C.P.T., tried the Dutch Chocolate flavor, saying it reminded him of a dark chocolate bar that isn’t too rich or too sweet. The only downside is that casein protein has a different consistency than whey. It’s generally thicker and often takes longer to dissolve. Lunsford noticed this during his testing, saying the product had a “slightly chalky aftertaste.”

Best Unflavored Protein Powder for Weight Loss: Naked Grass-Fed Whey

Naked Grass-Fed Whey

4.5

• Price per serving: $1.25
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Unflavored: 120 calories, 3g carbohydrates, 2g fat
• Certifications: Non-GMO, gluten-free, soy-free, artificial ingredient-free
• Sweeteners: Coconut sugar is used for flavored options
• Flavors: Unflavored, Chocolate, Vanilla, Strawberry, Chocolate Peanut Butter, Double Chocolate

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Naked Whey’s Unflavored protein stands out for its simplicity and purity; its single-ingredient formula consists of whey protein concentrate sourced for grass-fed cows. This simplicity aligns with the brand’s commitment to transparency, priding itself on avoiding additives, fillers, or artificial ingredients in its products.

With its neutral taste profile, this protein powder is very versatile, letting you integrate the protein powder seamlessly into your favorite recipes or smoothies without altering the flavor profile. Kessler tried the Unflavored version and says it “has a very slight vanilla taste to it.” He also detected a note of earthiness, but says “It would be really good mixed into a smoothie.” However, he mentions the two-scoop serving size can feel like a lot, so he recommends using extra liquid when blending it.

If you’re someone who prefers a flavored protein powder, you’ll be happy to know Naked also offers five flavored options, including Chocolate, Vanilla, Strawberry, Chocolate Peanut Butter, and Double Chocolate. Naked only uses coconut sugar to sweeten its protein supplements, which isn’t nearly as sweet as artificial sweeteners like sucralose or acesulfame potassium.

Best Protein Powder for Weight Loss and Muscle Gain: Sports Research Whey Protein

Sports Research Whey Protein

4.7

• Price per serving: $1.36 per serving (25 servings); $1.06/serving (60 servings)
• Protein per serving: 25 grams
• Nutrition facts: 140 calories, 25 grams of protein, 2 grams of carbs, 3.5 grams of fat
• Protein source: Whey protein isolate
• Sweeteners: Stevia, sucralose
• Flavors: Dutch Chocolate, Creamy Vanilla
• Subscription: Monthly, subscribe and save 10 percent

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We chose Sports Research as our best protein powder for weight loss and muscle gain because it has a solid protein-to-calorie ratio (25 grams to 140 calories), is Informed Sport Certified, is fairly priced at $1.20 per serving, and tastes great, according to testers.

From a nutritional standpoint, Sports Research stacks up well against many of its competitors. The per-serving content for protein (25 grams), calories (140), and carbs (2 grams) compares favorably with most of the choices on our list, although the fat per serving (3.5 grams for Vanilla and 4 grams for Dutch Chocolate) is on the high side. Other ingredients include vitamin D, which has been linked to muscle health in recent research.

Tester Cory Kessler, C.N.C., C.P.T., tried the Creamy Vanilla flavor. “When I mixed it with milk it almost tasted like vanilla ice cream,” he says. “But when I mixed it with water it diluted the flavor, and all I could taste was the sweetness,” he warns. He also notes that it mixed very well, and “wasn’t gritty or clumpy at all.”

What Does Protein Powder Do for Weight Loss?

Whether from powder or whole food sources, protein aids weight loss mainly by:

• Enhancing satiety: In less clinical terms, satiety simply means feeling full. Research has found that the potential benefits of a high-protein diet include increasing your body’s secretion of certain hormones that promote a feeling of fullness, which could in turn help you better regulate your appetite.
• Preserving fat-free muscle mass: Eating more protein could have positive effects not just on body weight but also on body composition. Muscle tissue is more metabolically active than fat tissue.

Protein powder can be an effective tool in helping you achieve your weight loss goals. Drinking a protein powder shake or smoothie provides a quick, easy way to consume high amounts of protein with a limited amount of calories, fat, and carbohydrates. One of the main benefits of protein powder is that it’s often extremely lean, with a very high ratio of protein to total number of calories. This makes protein powder an efficient way to hit your daily protein target while adhering to your calorie guidelines.

How to Choose the Best Protein Powder for Weight Loss for You

Protein Content and Quality

Choose a protein powder with a significant amount of protein, typically around 25 grams per serving. If you have weight loss goals, a whey, soy, or pea protein isolate is likely your best bet since they are ultra-filtered to remove excess carbohydrates and fats.

Calories per Serving

When you have weight loss goals, it’s best to choose a protein powder with a moderate calorie count per serving, e.g., 100 to 160 calories. You should also ensure the majority of those calories come from protein, as this will best support your weight loss progress. Remember, protein is four calories per gram, so you can expect a supplement that has 25 grams of protein to have around 110 to 120 calories if it’s extremely lean.

Ingredient Quality

It’s important to check the ingredients list of the supplement to ensure the product is free from added sugars or unnecessary fillers. Although these ingredients may contribute to the flavor, sweetness, and creaminess of the supplement, they often come with added calories. It’s generally best to select protein powders with minimal ingredients.

Occasionally, protein powders contain ingredients such as creatine, probiotics, or branched-chain amino acids (BCAAs). While these aren’t necessary, it’s important to assess whether these added ingredients align with your health and fitness goals, and whether it’s worth choosing a protein powder that offers these options.

Taste and Mixability

Regardless of your goals, choose a protein powder with a flavor and consistency you enjoy. I know this seems obvious, but if you dislike the taste, then you’re far less likely to use the protein powder on a consistent basis, if at all.

Third-Party Testing

As a certified nutrition coach, I advise my clients to choose a protein powder that’s been third-party tested for quality, purity, and safety, especially when I’m working with athletes. This ensures your supplement is free from contaminants, including banned substances, and is deemed safe for consumption. Third-party testing also holds supplement companies accountable, providing assurance that the ingredients in the product align with the information provided on the supplement facts label.

What to Avoid in a Protein Powder for Weight Loss

Whenever you’re purchasing a dietary supplement, you should look for one that aligns with your specific health and fitness goals. With weight loss in mind, it’s typically recommended to avoid products with added sugars, or excessive amounts of carbohydrates and fats. Some consumers may also choose to avoid products with artificial additives, such as sweeteners, flavors, and colors, which are routinely found in protein powder supplements. If you’re looking for an all-natural protein powder with minimal ingredients, consider Transparent Labs 100% Grass-Fed Whey or protein powders from Naked Nutrition.

Final Thoughts: Is Protein Powder for Weight Loss Worth It?

As a certified nutrition coach, I think it’s important to emphasize that a protein powder isn’t a necessity for weight loss success. However, due to its convenience and effectiveness, it does offer some notable benefits when used as part of a holistic approach to weight loss that includes resistance training, quality sleep, and healthy lifestyle habits. Consuming a high-protein diet, especially during a weight-loss phase, helps manage hunger levels and improves muscle preservation. If a protein powder can help you hit your daily protein targets while still maintaining a calorie deficit, then I think it’s worth incorporating into your regular routine.

Protein Powder for Weight Loss FAQs

The post The Best Protein Powders for Weight Loss, According to a Certified Nutrition Coach appeared first on Breaking Muscle.

Studies suggest that gymgoers should consume between 1.6 and 2.2 grams of protein per kilogram of body weight daily for growth. (1) Individuals often turn to whey protein powder supplements to help them reach these goals. Whey proteins are derived from milk sources and are a delicious and easy way to get extra protein throughout your day. We considered the best whey protein powders that are suitable for a plethora of goals and made sure we tried dozens of products so we could provide high-quality, tasty, and protein-dense whey powders for you to add to your regimen.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best Whey Protein Powder

• Best Whey Protein Powder Overall: Jacked Factory Authentic ISO
• Best Whey Protein for Muscle Gain: XWERKS Grow
• Best Whey Protein for Weight Loss: Legion Whey+
• Best Whey Protein Powder for the Money: Optimum Nutrition Gold Standard
• Best Tasting Whey Protein: XWERKS Grow
• Best Whey Protein Isolate: Transparent Labs Grass-Fed Whey Protein Isolate
• Best Whey Protein Powder for Recovery: MyProtein Impact Whey Protein
• Best All-Natural Whey Protein Powder: Momentous Grass-Fed Whey
• Best Whey Protein Meal Replacement: Kaged Clean Meal
• Best Whey Protein for Weight Gain: Crazy Nutrition Mass Gainer

Best Whey Protein Powder Overall: Jacked Factory Authentic ISO

Jacked Factory Authentic ISO Grass Fed Whey Protein Isolate Powder

4.0

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

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Pros

• Derived from grass-fed, hormone-free cows
• Low in fat, carbs, and sugar
• Reasonably priced

Cons

• Some flavors contain gluten
• Contains sucralose

Jacked Factory Authentic Whey is one of the best protein powders you can buy due to its affordability, easy digestibility, solid macronutrient profile, and excellent solubility. Per scoop, you’ll get around 25 grams of protein from whey isolate or whey concentrate that’s derived from hormone-free, grass-fed cows. You’ll also find additional ingredients that can aid recovery. For example, the Himalayan pink salt in this protein powder may help your body’s fluid levels return to normal after a sweaty workout. (2)

Jacked Factory Authentic Whey is low in sugar, with most flavors having just one gram of total sugar and zero grams of added sugar. However, it contains sucralose and may not be the best option if you prefer to avoid artificial sweeteners. There are only one to two grams of fat per serving, which helps keep the calories low and makes it ideal for those following low-fat diets or tracking their macros.

It’s not clear whether this protein powder is third-party tested, but it is made in a cGMP-certified facility. This means the facility must adhere to certain manufacturing guidelines to ensure the safety and quality of its products. If you compete in a drug-tested sport, you may want to check out another protein powder that is guaranteed to be safe for athletes. But for most individuals who are simply looking for a high-quality whey protein supplement at a decent price, this could be a solid choice.

Best Whey Protein for Muscle Gain: XWERKS Grow

XWERKS Grow

4.3

Protein type: Whey protein isolate

Number of servings: 30

Cost: $1.97 per serving

Calories per serving: 110

Protein per serving: 23 to 25 grams

Flavors: Chocolate, Peanut Butter, Strawberry, Vanilla

Third-party tested: No

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Pros

• High protein content
• Gluten-free and has no added sugars
• Keto-friendly
• Offers more than six grams of BCAAs per serving

Cons

• Expensive

Most people know that packing on muscle requires you to lift weights consistently and increase your protein intake. If you have the training part down but struggle to get enough protein in your diet, consider XWERKS Grow. This whey protein powder delivers up to 28 grams of protein, depending on which flavor you choose, and offers more than six grams of quality branched-chain amino acids (BCAAs) (leucine, isoleucine, and valine) per serving. BCAAs are controversial, but some research shows that BCAA supplementation can prevent muscle breakdown and promote muscular growth after training. (3)

XWERKS Grow is one of the cleanest protein powders on our list. It contains whey isolate, a filtered form of whey that has virtually no fat or lactose, which contributes to the high protein content. It’s low in fat and carbohydrates, with each flavor providing less than two grams of each per scoop. There are also no artificial sweeteners, preservatives, or other fake additives. It uses stevia as a sweetener and natural products such as cocoa beans and vanilla beans for flavor.

At around $2.00 per serving, this isn’t a budget-friendly protein powder. But if you’re searching for a top-notch whey protein supplement with a superior ingredient list to help you build muscle, it’s worth considering.

Best Whey Protein for Weight Loss: Legion Whey+

Legion Whey+

4.6

• Price per serving: $1.54 to $2.00
• Protein per serving: 21-24 grams
• Protein type: Whey isolate
• Number of servings: 30 to 78
• Calories per serving: 100 to 130
• Flavors: Apple Pie, Banana Bread, Cinnamon Cereal, Dutch Chocolate, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, French Vanilla, Fruity Cereal, Honey Cereal, Mocha Cappucino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
• Third-party tested: Labdoor

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Pros

• Derived from cows that aren’t treated with growth hormones or antibiotics
• No gluten or added sugars
• Low in lactose due to the filtration process
• Excellent solubility

Cons

• One of the highest-priced protein powders on the market

To lose weight, you need to be in a calorie deficit, meaning eating fewer calories than your body burns each day. This doesn’t mean you need to give up your favorite supplements. However, you do need to be more mindful of their calorie content. Legion Whey+ may be an ideal whey protein powder for you because it contains less than two grams of fat and five grams of carbs, which keeps calories low. As well, it’s available in several delicious flavors, such as Salted Caramel and Chocolate Peanut Butter, which can help curb cravings for sugary treats.

The whey protein isolate in Legion Whey+ comes from grass-fed Irish cows, and grass-fed cows’ milk tends to be more nutritious than milk made from corn-fed cows. (4) There are no food dyes, artificial sweeteners, artificial flavors, or fillers. You also won’t find any added sugars. Legion Whey+ contains the natural sweeteners stevia and erythritol instead of high fructose corn syrup or other refined sugars.

Amanda Dvorak, an editor at Breaking Muscle, has used Legion Whey+ and was a big fan. “It didn’t leave me bloated or cause my skin to break out, which sometimes happens with cheaper protein powders,” she says. “It dissolved quickly in water with a shaker bottle. I also found that it mixed well with oatmeal, peanut butter, and a banana for a tasty post-workout snack.”

Best Whey Protein Powder for the Money: Optimum Nutrition Gold Standard Whey

Optimum Nutrition Gold Standard 100% Whey Protein Powder

• Protein type: Whey concentrate, whey isolate, hydrolyzed whey
• Number of servings: 71 to 76
• Cost per serving: $1.12 to $1.40
• Calories per serving: 112 to 130
• Protein per serving: 24 grams
• Flavors: Banana Cream, Chocolate Coconut, Chocolate Malt, Chocolate Mint, Coffee, Delicious Strawberry, Double Rich Chocolate, French Vanilla, Rocky Road, Strawberry Banana
• Third-party tested: Informed Choice

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Pros

• Reasonably priced
• Wide range of flavors to choose from
• Different-sized tubs to choose from

Cons

• Contains sucralose and artificial flavorings

With over 20 flavors to choose from that each offers 24 grams of protein per serving, Optimum Nutrition Gold Standard’s versatility is a major selling point. The price tag only makes it more desirable. Some of the flavor choices include Banana Cream, Chocolate Mint, Coffee, Double Rich Chocolate, Strawberries & Cream, Rocky Road, Vanilla Ice Cream, and Unflavored, to name a few.

Each flavor contains between 110 and 130 calories, either one or one and a half grams of fat, and between two and four grams of carbs per serving. If you actively avoid sucralose or artificial coloring, you may want to choose a different whey protein, though, as this one contains both of those ingredients.

Bulk buying options mean you will pay less with the purchase of a bigger tub of protein — up to ten pounds, to be exact. If you opt for a two-pound tub with 28 servings in it, you’ll pay around $1.30 to $1.40 per serving, which is a very fair price for the market. If you choose to bulk buy in the five-pound tub, you’ll pay even less at just over $1.00 per serving. The more you buy, the less you pay, and the more you can focus on important things like making gains rather than your bank account.

Best Tasting Whey Protein Powder: XWERKS Grow

XWERKS Grow

4.3

Protein type: Whey protein isolate

Number of servings: 30

Cost: $1.97 per serving

Calories per serving: 110

Protein per serving: 23 to 25 grams

Flavors: Chocolate, Peanut Butter, Strawberry, Vanilla

Third-party tested: No

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Pros

• High amount of protein per serving
• No strange aftertaste
• Tastes great when mixed with water or milk
• Doesn’t have any artificial sweeteners

Cons

• Expensive

Few things are worse than trying to choke down an odd-tasting protein shake or throwing away a nearly full bag of protein powder because you can’t stand the taste. Fortunately, you don’t have to be concerned with either of these issues with XWERKS Grow.

Although this whey isolate protein only comes in four flavors, and despite the fact that it doesn’t contain added sugars or artificial sweeteners, it tastes great and is something you’ll look forward to drinking after an intense training session. And, whether you mix it with milk or water, you’ll probably wonder whether you’re drinking protein powder or a more decadent beverage.

Each scoop provides anywhere from 23 to 27.8 grams of protein, compared to other protein powders that only offer around 20 grams of protein per serving. Like all whey proteins, it’s a complete protein because it contains all of the essential amino acids your body needs to thrive. The whey comes from grass-fed cows from New Zealand, which is known for its high standards of cow welfare. 

The only flaw we can find with XWERKS Grow is the price. At around $2.00 per serving, it may be out of reach for those with a strict budget in mind. But for those willing to pay more for grass-fed whey protein powder without any fillers, it could be an investment worth making.

Best Whey Protein Isolate: Transparent Labs Grass-Fed Whey Protein Isolate

Transparent Labs Grass-Fed Whey Protein Isolate

4.9

• Price per serving: $2.00 per serving
• Protein per serving: 28 grams
• Protein type: Whey protein isolate
• Number of servings: 30
• Calories per serving: 120 to 150
• Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter
• Third-party tested: Yes, by independent labs

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Pros

• Free of gluten, GMOs, artificial preservatives, artificial sweeteners, and artificial colorings
• Has a higher protein content than many other options
• Low in fat, sugar, and carbs
• Good solubility

Cons

• Costs more than other whey protein powders

If you’re looking for a powder that is high in protein but low in carbs, fats, and lactose, a whey isolate is the right choice for you. An isolate is formulated similarly to other whey by adding enzymes to the milk, extracting the milk curds, and pasteurizing the leftover liquid whey. However, an isolate goes through an extra process that concentrates and then isolates it. This process leaves it at 90 percent protein by weight and ditches most of the fats, carbs, and lactose. (5)

With sweet macros, delicious flavors, and no artificial ingredients, Transparent Labs Whey Protein Isolate is hard to beat. This formula boasts an impressive 82 percent protein-to-weight ratio, with around 28 grams of protein per 34-gram scoop. The flavor choices are pretty solid as well. It comes in classics like Milk Chocolate and French Vanilla but also offers some more interesting flavors, such as Oatmeal Chocolate Chip Cookie.

One of the only downsides is that isolates are generally more expensive than other types of whey protein. You’ll see that reflected in this price per serving, which is around $2.00. Still, you may want to give it a try if you’ve struggled to find a whey protein isolate that can help you reach your goals.

Best Whey Protein for Recovery: MyProtein Impact Whey Protein Powder

Myprotein Impact Whey Protein Powder

3.8

• Protein type: Whey protein concentrate
• Number of servings: 10 to 200
• Cost: $0.95 to $1.30 per serving
• Calories per serving: 100
• Protein per serving: 19 grams
• Flavors: Birthday Cake, Chocolate, Chocolate Brownie, Chocolate Mint, Chocolate Smooth, Chocolate Stevia, Cinnamon Cereal, Fruity Cereal, Marshmallow Cereal, Mocha, Salted Caramel, Strawberry Cream, Unflavored, Vanilla, Vanilla Stevia, White Chocolate Peppermint
• Third-party tested: No

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Pros

• Lots of flavors to choose from
• Available in bags up to 5.5 pounds
• Affordable
• Great taste and solubility

Cons

• Uses sucralose and artificial flavors

Protein is an important part of muscle recovery. Whey protein may be a superior form of protein due to its high amino acid content and its ability to be rapidly digested. (6) A serving of MyProtein’s Impact Whey offers 19 grams of whey protein concentrate to help your muscles grow back bigger and stronger after strength training.

Amino acids may be another important ingredient for potential recovery benefits. They are known as the building blocks of protein. One study suggests that ingesting BCAAs regularly can result in decreased perception of delayed muscle onset soreness (DOMS), leading to quicker recovery and getting back to the gym sooner. (7) With each scoop of Impact Whey, you get 4.5 grams of BCAAs.

This formula comes in 17 delicious flavors to make your recovery process easy and delicious. I personally love mixing the Chocolate Mint flavor in a cup of coffee — it tastes like a Peppermint Mocha from Starbucks! However, the downside is that Impact Whey uses sucralose and artificial flavors, which may be a turnoff for some.

Best All-Natural Whey Protein Powder: Momentous Grass-Fed Whey

Momentous Grass-Fed Whey Protein

4.0

• Number of servings: 24
• Cost per serving: $2.70
• Calories per serving: 90 to 100
• Protein per serving: 20 to 23.27 grams
• Flavors: Chocolate, Unflavored, Vanilla
• Third-party tested: Informed Sport, NSF Certified for Sport

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Pros

• Includes digestive enzymes to aid nutrient absorption and support digestion
• No added sugar
• Gluten- and soy-free

Cons

• The protein content of the flavored options is on the low side

Momentous has appeared on our lists of the best collagen and best creatine supplements, and we couldn’t leave it off our choices for the best whey protein powder. Unlike some protein powders with long lists of ingredients, most of which are fillers, Momentous Grass-Fed Whey’s ingredients list includes just a few items. It does have things like silica that acts as an anti-caking agent, but you won’t find many other artificial or unnecessary ingredients.

Some protein powders are only palatable when mixed with milk or blended into a smoothie with fruit, but that’s not the case with Momentous Grass-Fed Whey. While it won’t be as thick or decadent if you mix it with water, it still has a pleasant taste. We also love that it contains digestive enzymes to help your body absorb it more rapidly and prevent bloating. It’s also third-party tested to ensure it’s free of banned substances.

At around $2.70 per serving, this isn’t an ideal choice for budget-conscious athletes. However, signing up for auto-deliveries brings the cost down to a more reasonable $2.30 per serving. Plus, not many protein powders are as natural as this one. You’re paying for the reassurance that you’re consuming a safe product.

Best Whey Protein Meal Replacement: Kaged Clean Meal Protein Shake

Kaged Clean Meal Protein Shake

4.3

• Number of servings: 13 to 20, depending on how many scoops you take
• Cost per serving: $1.95 to $3.88
• Calories per serving: 240 to 360
• Protein per serving: 28 to 42 grams
• Flavors: Chocolate Peanut Butter, Snickerdoodle, Vanilla Cake
• Third-party tested: Informed Sport

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Pros

• Offers a convenient meal replacement option for on-the-go lifestyles
• Can be used for bulking due to the higher calorie, fat, and carb content
• Boasts a well-rounded micronutrient profile

Cons

• Sweetened with sucralose
• The powder can be messy

If you’re bulking, looking to replace a meal, or need some extra calories on the go, a meal replacement shake like Kaged Clean Meal may be your best bet. An extra bonus is that this pick can help fill nutritional gaps with its impressive micronutrient list.

Unlike isolates or even a whey concentrate, the Kaged Clean Meal Protein Shake offers a higher amount of macronutrients per serving. Each three-scoop serving contains seven grams of fat, 28 grams of carbs, and 42 grams of protein, as well as a total of 360 calories. The tub gives both two and three-scoop serving size options, which land at 20 and 13 servings per container, respectively. This formula comes in Snickerdoodle, Chocolate Peanut Butter, and Vanilla Cake flavors.

Most whey protein powders aren’t known for their dense micronutrient profile, but Kaged is an exception to the rule. It contains 23 various vitamins and minerals (such as vitamins A, B, C, E, and K). Twenty-one of the 23 have 40 percent of your RDI, while calcium is at 20 percent and potassium is at six percent of your RDI. To round it all out, there is an impressive fruit and vegetable profile in this supplement as well. It includes some big hitters like broccoli, spinach, kale, and two types of mushrooms.

Best Whey Protein Powder for Weight Gain: Crazy Nutrition Mass Gainer

Crazy Nutrition Mass Gainer

4.0

• Number of servings: 20 
• Price per serving: $4.50
• Calories per serving: 488 
• Protein per serving: 39 to 40 grams
• Fat per serving: 10 grams
• Carbohydrates per serving: 55 to 56 grams

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Pros

• Uses oat flour as a carb source for sustained energy
• Contains digestive enzymes to help limit digestive discomfort
• Customers enjoy the taste

Cons

• Only two flavors
• Sweetened with artificial sweeteners
• High in saturated fat

One of the most important — if not the most important — factors for gaining weight is consuming enough calories to be in a caloric surplus. That means you consume more calories than you are burning in a day. But when you’re trying to hit a caloric surplus, the amount of food you have to eat can be daunting. Crazy Nutrition Mass Gainer packs high macros to assist you in getting closer to your weight gain goals without feeling overly full from stuffing your face with endless amounts of chicken and rice.

Each four-scoop serving contains 488 calories, 10 grams of fat, around 56 grams of carbs, and nearly 40 grams of protein — this whey concentrate formula isn’t messing around. It’s tasty, too, with its Vanilla and Chocolate flavor options. You can easily use either one in a smoothie with various fruits and nut butters if you want to boost the calorie count even more.

The price point is a direct reflection of the intense macro profile at $5.13 per serving. When compared to a regular meal you’d be eating, it isn’t too shocking. But compared to any regular protein on this list, it’ll look much higher.

What Are The Benefits of Whey Protein Powder?

Whey can be a staple for many gymgoers for several reasons. Whey is convenient, generally inexpensive, and a great way to get some protein into your diet throughout the day. The benefits of whey are plentiful, so read on to learn about some of the main benefits that supplementing with whey offers and some of the reasons people choose to use it.

Convenience 

A whey formula makes it really easy to consume your protein on the go. When you utilize a whey protein powder supplement, it can become effortless to get your protein in at the gym, in class, or at your job. It also eliminates the fuss around packing a meal, remembering and using silverware, or making sure you have a microwave to heat your food.

Protein Content

Wheys are generally fairly protein dense as they keep fats and carbs lower in comparison to caseins. This isn’t true if you opt for a meal replacement shake or a mass gainer, but typically speaking, whey proteins are an excellent source of protein without having to compromise on other macros. One literature review about whey protein found that the protein content in a whey powder has high amino acid content, making it a high-quality source of protein. (6)

Recovery

Protein is an essential tool for muscle recovery as protein is what our muscles are made up of. Whey protein specifically has a strong ability to stimulate muscle protein synthesis even when compared to casein and soy proteins. This is mainly due to the amino acid profile along with the high protein content per serving. (6)

When we break down our muscle tissue during exercise, we have to utilize protein in order to repair muscle fibers for our muscles to grow back bigger and stronger. Whey protein is a solid way to get in a major dose of protein right after a lift to ensure you’re maximizing your gym time.

Versatility

There’s also a lot to be said about the versatility of whey protein. It can be delicious when mixed with water or a milk of your choice. It can also be a great addition to your post-workout smoothie or shake, promoting protein intake while adding in some sneaky micronutrients from blueberries or spinach, as well. It may also be utilized for healthier baking alternatives or just an extra hit of protein in those energy balls or protein muffins you like to snack on during the day.

Hypertrophy 

Hypertrophy is your body’s ability to increase muscle growth, and protein intake can be a major influence on how effectively that is done. Studies suggest that supplementing dietary protein can lead to leaner body mass, as well as muscle gains when paired with resistance training. (8) Although this study didn’t specifically call out whey protein, it did suggest that the type of protein makes a difference. Whey protein tends to have high protein content, and many formulas contain the added benefit of BCAAs, which may lead to better recovery and more hypertrophy. (8)

Strength

Strength is an obvious and commonly sought-after benefit of spending time in the gym and lifting weights. Whey protein is often used to supplement after an intense workout to promote recovery, muscle growth, and strength gains. There’s good evidence that suggests that whey protein supplementation may be beneficial for increases in skeletal muscle mass, muscular strength, and functional capacity as was shown through a study done on older women. (9) Another study found that whey protein was superior when it came to its ability to stimulate muscle protein synthesis, and this is chalked up to the amino acid profile found in whey. (8)

What To Know Before Buying Whey Protein

There are so many factors when it comes to buying protein powder that it can make your head spin. It’s always a good idea to think about your goals, budget, dosage, and enjoyability when deciding to add a new supplement to your stack.

Goals

Your goals will be the main factor when it comes to deciding what type of protein to buy. If you’re a bodybuilder and you’re looking for some serious protein per serving while keeping your fats and carbs low, isolate may be the way to go. That way you can eat your carb and fat sources from foods that you enjoy. If you have trouble consuming enough calories during the day and you’re trying to make it into the next weight class, one of the best mass gainers may be the right choice for you due to its robust macro content.

Budget

Buying a whey protein powder shouldn’t cost so much that it breaks the bank. There is a lot of variety on pricing in this list, and it’s a solid idea to check in with your budget to see what you can afford before considering your options. To get the price per serving, you just take the full price of the supplement and divide it by the number of servings in each tub or bag of protein.

When you have the amount per serving, it’ll be easier to break down what is reasonable for your budget. It’s important to note you don’t need a whey protein in order to succeed in the fitness world, but if it fits your budget, it can be an extremely helpful tool to move you closer to your goals.

Dosage

Each protein powder on this list will have various macronutrients. Some of our picks have close to 30 grams of protein per serving while others have 20. If you’re just looking for a bump of protein throughout your day then 30 grams might be more than you need, and you may even save a little cash by opting for a lower dose.

However, if you’re looking to max out protein intake or even replace a meal with a shake it may be best to go for one of our higher protein content picks, or even a mass gainer or meal replacement shake.

Micronutrients

It’s safe to say that many people don’t turn to whey protein in hopes of filling nutritional gaps with a solid micronutrient content. There are a few exceptions to this, however. If you go with a meal replacement whey supplement, or even a mass gainer, you’re more likely to get a decent amount of micronutrients alongside a solid dose of protein from the whey. Whey protein supplements in general tend to have a few micronutrients (like vitamin D and calcium), but they may not have the whole lineup, like a true meal replacement would.

Enjoyability

If you don’t enjoy the taste of the whey you chose, or find you suffer from digestive discomfort when you use it, it’ll be difficult to maintain a consistent intake of whey protein. It’s often said that the best form of exercise is the type you enjoy doing because it means you’ll show up, work hard, and maintain consistency. Picking a whey protein powder is very similar. You’ll want to consider flavors you’ll enjoy, how you want to consume it — protein shake, baked goods, in your morning oatmeal, etc. — and what factors will keep you coming back again and again.

Types of Whey

There are several types of whey that we cover on this list and we want to touch on some of the whey protein options available on the market. Whey is a type of protein that is derived from milk and includes eight various proteins; beta-lactoglobulin, alpha-lactalburnin, glycomacropeptide, immunoglobulins, bovine serum albumin, lactoferrin, lactoperoxidase, and lysozyme. To end up with a whey protein, the manufacturers add enzymes to the milk which ends up separating the whey from the milk curd. Then, they remove the milk curd which leaves only the liquid whey behind. Once it’s separated, they pasteurize and heat the whey, which turns it into a powder. (5) From there, they will go through a process to become the various types of whey, which we discuss further below.

Whey Concentrate

A whey concentrate is one of the most popular types of whey because it’s less expensive than, say, an isolate or a hydrolyzed whey. The concentrate will be 80 percent protein by weight and will have varying levels of lactose, fats, carbs, and protein content. On the upside, it is usually richer in taste because it is higher in fat and lactose — but that’s not necessarily great for those who are in prep for a show or in a cutting phase who need to keep their macros (beyond protein) lower. It’s also not great for those who have lactose intolerance, so that’s something to keep in mind.

Whey Isolate

A whey isolate goes a step further in processing from a concentrate as it needs to be 90 percent protein by weight. After it goes through the regular process, it is then concentrated, and finally, it’s isolated. This takes a bigger percentage of fats, carbs, and lactose out, which leaves a higher density of protein behind. Isolates are generally a better option for those who suffer from lactose intolerance, but it’s always best to check with a healthcare professional if you have any dietary concerns about adding a whey protein to your diet. (5) Isolates are a solid choice for those who need a high amount of protein, but who also want to keep fats and carbs to a minimum.

Whey Hydrolysate

Hydrolyzed whey, or a hydrolysate, is whey that is known for its easy digestibility. If you’re someone who suffers from digestive discomfort when you take a whey supplement, this may be a great choice for you. The reason it tends to be more digestible is that the peptide chains that make up protein are broken down into smaller, more digestible chains. (5) It tends to be more expensive than, say, a concentrate because it takes a more intense process to break down the peptide chains.

How We Chose Our Picks

There were tons of factors to consider when we built this list. We looked at formulation, sweeteners, and price to help you find the best options on the market.

Formulation

Formulation is one of the biggest factors we consider when we put these lists together. We chose protein supps that are made from whey concentrate, whey isolate, and vegan protein sources to ensure there’s something for almost everyone here. We also chose some fairly simple protein powders that have as little as five ingredients, as well as more robust ingredient lists that can replace entire meals.

We consider both natural and artificial ingredients, but we did include one pick that is 100 percent organic. There are some that we prioritized for being budget-friendly over organic or all-natural for those who consider price more strongly than specific ingredients. There is no right answer or one protein powder that fits all. We did our best to choose a variety of protein powders to fit a variety of needs, and build a robust list for you to choose from.

Sweeteners

Sweeteners can be a hit or miss factor for some protein powder enthusiasts. Some people really don’t like the taste or artificial sweeteners, and some people may even experience digestive discomfort from consuming them. We picked some proteins that contain stevia or sucralose, which can be a bit too sweet or a bit off-tasting to some people, while others may prefer them.

There are also picks that are 100 percent natural and contain no artificial sweeteners or flavors at all. It’s really about personal preference — some people find the sweeter protein powders to be enjoyable while others prefer a milder or even unflavored option to cut sugars completely. We looked through dozens of options to make sure there was something to fit each individual’s needs on this list.

Price

Price will always be one of the most important factors when it comes to adding new supps to your stack. We tried to include a range of protein powders at price points to suit virtually anyone who wants to add a protein supplement to their daily routine. We have some big hitters like mass gainers, which cost over $5.00 per serving.

We also have some wheys that are on the less expensive side, closer to the $1.00 per serving mark. Rest assured that all of these protein powders are held to a high standard. However, our price points on this list vary based on the ingredient list, type of protein, extras, and bulk buy options.

Final Thoughts

If your goals are geared towards muscle growth, maintaining lean muscle mass, or just hitting your macros, whey protein powder may be a helpful supplement to help move you closer to your goals. Protein is one of three macronutrients necessary for biological function. Many studies have suggested that protein is an important factor for gaining muscle mass and maintaining lean body mass. (10) Whether you want to drink it straight, mix it into a post-workout shake, or use it to replace a meal, there is a product on this list that is best suited to your needs.

We took the guesswork out to provide you with a handful of high-quality and delicious whey protein powders that may suit your individual goals. With high protein content, delicious flavor choices, and a variety of types of protein, this list delivers the goods, and all you have to do is pick which one is best suited for your needs.

FAQs

Research

1. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
2. Himalayan pink salt after workout – Zorbas, Y. G., Kakurin, V. J., Kuznetsov, N. A., & Yarullin, V. L. (2002). Fluid and salt supplementation effect on body hydration and electrolyte homeostasis during bed rest and ambulation. Acta astronautica, 50(12), 765–774. https://doi.org/10.1016/s0094-5765(02)00012-7
3. BCAAs for muscle growth – Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr. 2004 Jun;134(6 Suppl):1583S-1587S. doi: 10.1093/jn/134.6.1583S. PMID: 15173434.
4. Alothman, M., Hogan, S. A., Hennessy, D., Dillon, P., Kilcawley, K. N., O’Donovan, M., Tobin, J., Fenelon, M. A., & O’Callaghan, T. F. (2019). The “Grass-Fed” Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk. Foods (Basel, Switzerland), 8(8), 350. https://doi.org/10.3390/foods8080350
5. Pogored. (2021, August 2). Whey protein: Health benefits and potential side effects. Cleveland Clinic. Retrieved June 28, 2022, from https://health.clevelandclinic.org/is-whey-protein-good-for-you/
6. Devries MC, Phillips SM. Supplemental protein in support of muscle mass and health: advantage whey. J Food Sci. 2015 Mar;80 Suppl 1:A8-A15. doi: 10.1111/1750-3841.12802. PMID: 25757896.
7. Ra SG, Miyazaki T, Kojima R, Komine S, Ishikura K, Kawanaka K, Honda A, Matsuzaki Y, Ohmori H. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J Sports Med Phys Fitness. 2018 Nov;58(11):1582-1591. doi: 10.23736/S0022-4707.17.07638-1. Epub 2017 Sep 22. PMID: 28944645.
8. Churchward-Venne TA, Murphy CH, Longland TM, Phillips SM. Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. Amino Acids. 2013 Aug;45(2):231-40. doi: 10.1007/s00726-013-1506-0. Epub 2013 May 5. PMID: 23645387.
9. Nabuco HCG, Tomeleri CM, Sugihara Junior P, Fernandes RR, Cavalcante EF, Antunes M, Ribeiro AS, Teixeira DC, Silva AM, Sardinha LB, Cyrino ES. Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial. Nutrients. 2018 May 3;10(5):563. doi: 10.3390/nu10050563. PMID: 29751507; PMCID: PMC5986443.
10. Kreider, R. B., & Campbell, B. (2009). Protein for exercise and recovery. The Physician and sportsmedicine, 37(2), 13–21. https://doi.org/10.3810/psm.2009.06.1705

The post Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More appeared first on Breaking Muscle.

Many lifters know that protein is a critical nutrient for building muscle. Some lifters also know that protein is composed of amino acids. But one specific type of aminos — branched-chain amino acids (BCAAs)— could play a particularly significant role in supporting your training program. Here’s a closer look at this often discussed, rarely understood, power-packed trio.

BCAA Benefits

• What Are BCAAs
• 4 BCAA Benefits
• How to Use BCAAs
• Frequently Asked Questions

What Are BCAAs

Amino acids are organic compounds that serve as the building blocks of proteins. We need 20 different amino acids for a properly functioning, well-performing body. Of these amino acids, nine are considered essential because our bodies cannot form them on their own. We must consume them from protein-rich foods such as meat, dairy, and eggs, or from specific nutritional supplementation.

• Phenylalanine
• Valine
• Tryptophan
• Threonine
• Isoleucine
• Methionine
• Histidine
• Leucine
• Lysine

Three of these essential amino acids — leucine, isoleucine, and valine –  are considered “branched-chain amino acids” (BCAAs) because of their unique structure and roles in the body. BCAA supplementation, in particular, may be extremely useful for lifters looking to train harder, recover faster, and push themselves toward better overall results.

4 BCAA Benefits

Because nutrition information spreads quickly and frequently on the Internet, sometimes without regard to factual accuracy, it’s useful to refer to academic literature for the benefits of consuming specific nutrients or supplements.

It’s important to acquire a well-rounded understanding of the available data if you want to make the most well-informed decision before investing your time, money, and health. Here’s a look at some of the research-based benefits of BCAAs.

Reduced Muscle Soreness

BCAAs have been shown to lessen muscle soreness by mitigating muscular damage after exercise. In one study, subjects had reported significantly less muscle soreness and showed less decrease in muscular force two and three days after a squat session. (1) Other research has shown that delayed onset muscle soreness (DOMS), range of motion, and indicators of muscle damage were all significantly improved in subjects who consumed BCAAs before or after training, compared with those who ingested a placebo.

Interestingly, stronger benefits were shown in those who consumed them before exercise. (2) With that in mind, it could make sense to choose a pre-workout (if you use one) which includes BCAAs.

Improved Muscle Growth and Maintenance 

Another benefit provided by BCAAs is increased muscle protein synthesis — the process in which muscle is built or maintained. Jackman et al. (2017) had young resistance-trained men complete two trials in which they performed a leg workout consisting of leg extensions and leg presses, ingesting either BCAAs or a placebo immediately after training. (3)

Muscle biopsies taken one and four hours after each session showed that BCAAs ingested after exercising resulted in a significant increase in stimulation of myofibrillar muscle protein synthesis. In other words, having BCAAs after training may lead to more muscle growth.

Increased Endurance 

BCAAs have also been shown to increase endurance. Research showed that subjects who consumed BCAAs before an incremental treadmill workout had “times to exhaustion” significantly lengthier than those who received a placebo. (4)

Runners taking BCAAs were able to stay on the treadmill for longer periods, while running at higher intensities, compared to running without BCAAs. Cumulatively, performing cardio at a higher intensity and longer duration can contribute to improved conditioning, increased endurance, and a stronger training stimulus (for example, more calories burned per training session).

Reduced Mental Fatigue During Exercise

Ingestion of BCAAs have been shown to offer a psychological benefit during exercise, which can possibly aid in exercise compliance or “persistence” in competitive performance. One study had subjects complete a 60-minute stationary bike workout in the morning, after performing an exercise session the previous night in an attempt to lower glycogen stores — making the morning session that much more challenging. (5)

Subjects consumed BCAAs or a placebo before morning exercise sessions. Every ten minutes during the workout, they provided their rates of perceived exertion and mental fatigue — self-reported methods of gauging effort, fatigue, and overall difficulty of a workout.

Although both the placebo group and the BCAA group completed the same amount of work, those who consumed BCAAs reported significantly lower levels of perceived exertion and mental fatigue. In a previous study, researchers had subjects in long distance runners consume BCAAs or a placebo.

Results showed that mental well-being was improved for runners who consumed BCAAs. The data also showed that relatively slower runners had faster completion times than slower runners who had consumed a placebo. (6)

How to Use BCAAs

With any supplement, including BCAAs, dosing and timing can be make-or-break factors that determine whether or not they actually deliver the intended benefits. In the literature reviewed, anywhere from six to 20 grams of BCAAs were used per serving. BCAAs were typically consumed one hour before, during, or immediately after exercise.

From this, we can conclude that it would be effective to follow these guidelines for the benefits discussed. You can experiment with doses in the aforesaid range to see what works for your particular situation based on your training plan, overall nutrition, workout timing, and other individual variables.

For example, you could spend several weeks using six grams before training, while monitoring your rate of progress, general feeling during workouts, and recovery between sessions, before changing to supplementation during workouts. You might also experiment with higher doses, 10 to 15 grams, around workouts that involve higher training volume (more exercises or more sets/reps) or higher training intensities.

During a fat loss phase, higher doses of BCAAs may also be beneficial to support muscle growth and recovery during periods of calorie restriction. (7)

FAQs

As with other nutritional supplements and dietary approaches, there are some misunderstandings that can, and have, arisen regarding BCAAs. Here are some of the most common points of confusion.

The ABCs of BCAAs

There’s significant evidence that BCAAs have been shown to provide several key benefits for gym-goers looking to increase muscle, strength, and/or endurance. Although BCAAs shouldn’t used as a “crutch” for a poorly planned diet, they can deliver an extra edge for situations when your nutrition plan falls short on some nutrients or when your training volume/intensity is high. For reinforced muscle recovery, or even to help fight off any diet or training-related brain fog, consider adding BCAAs to your sports supplement arsenal.

References

1. Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., Sato, J., Shimomura, N., Kobayashi, H., & Mawatari, K. (2010). Branched-Chain Amino Acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness, International Journal of Sport Nutrition and Exercise Metabolism, 20(3), 236-244. Retrieved Jun 5, 2023, from https://doi.org/10.1123/ijsnem.20.3.236
2. Ra, S. G., Miyazaki, T., Kojima, R., Komine, S., Ishikura, K., Kawanaka, K., Honda, A., Matsuzaki, Y., & Ohmori, H. (2018). Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. The Journal of sports medicine and physical fitness, 58(11), 1582–1591. https://doi.org/10.23736/S0022-4707.17.07638-1
3. Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. https://doi.org/10.3389/fphys.2017.00390
4. AbuMoh’d, M. F., Matalqah, L., & Al-Abdulla, Z. (2020). Effects of Oral Branched-Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue During an Incremental Exercise. Journal of human kinetics, 72, 69–78. https://doi.org/10.2478/hukin-2019-0099
5. BLOMSTRAND, E., HASSMÉN, P., EK, S., EKBLOM, B. and NEWSHOLME, E.A. (1997), Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta Physiologica Scandinavica, 159: 41-49. https://doi.org/10.1046/j.1365-201X.1997.547327000.x
6. Blomstrand, E., Hassmén, P., Ekblom, B., & Newsholme, E. A. (1991). Administration of branched-chain amino acids during sustained exercise–effects on performance and on plasma concentration of some amino acids. European journal of applied physiology and occupational physiology, 63(2), 83–88. https://doi.org/10.1007/BF00235174
7. Wesley David Dudgeon, Elizabeth Page Kelley & Timothy Paul Scheett (2016) In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet, Journal of the International Society of Sports Nutrition, 13:1, DOI: 10.1186/s12970-015-0112-9

Featured Image: MDV Edwards / Shutterstock

The post 4 BCAA Benefits: Muscle Growth, Better Recovery, and More appeared first on Breaking Muscle.

• Protein is primarily found in animal and dairy products.
• Protein enhances muscle mass, strength, endurance, muscle recovery, and power.
• Decreases inflammation and muscle protein breakdown.

First off, let’s talk about the recommended dietary allowance (RDA) for protein. The current RDA is a modest 0.8 grams of protein per kilogram of body weight.

The RDA is established as the amount of a nutrient you need to meet your basic nutritional requirements. Essentially, it’s the minimum amount you need to keep from avoiding sickness—not the specific amount you’re supposed to consume each day.

For example:

• For a 140-pound person, that means about 50 grams of protein each day.
• For a 200-pound person, that means about 70 grams of protein each day.

Reasons To Eat More High-quality Protein Daily

• Muscle growth
• Strengthens bones
• Hormone regulation
• Aids in quicker recovery
• Supports lean mass gains
• Suppresses appetite and promotes satiety
• Prevents chronic ailments associated with aging
• Protects the immune system against illness and injury
• Aids in weight loss during times of energy restriction

Let’s talk about why you need more protein. As you can see, the bullet list explains the reasons that protein is essential. As a registered dietitian nutritionist and fitness professional, I find the RDA to be quite confusing to the general public, athletes, and coaches.

To be honest, even dietitians can’t seem to agree on what to recommend for protein to their clients, patients, and athletes.

So if there is a misunderstanding among the food and nutrition experts, there’s likely a misunderstanding across multiple populations. Especially young children, athletes, and the elderly have a greater need for more protein.

Is More Protein Better?

The Protein Summit reported in a special supplement to the June issue of The American Journal of Clinical Nutrition (AJCN) that Americans may eat too little protein, not too much. Eating more protein can help provide the whole package.

That means that a byproduct of consuming more protein is you’re getting other great nutrients such as B-vitamins, carbohydrates, minerals, and healthy fats that offer the complete package.

Naturally, when you consume more protein, you will typically consume less low-quality foods like simple or refined carbohydrates that people typically turn to when they’re hungry. Sweets, cookies, white bread, and pastries won’t offer the healthy nutrition you’d get from a high-quality protein source.

These are just a few of the high-quality protein sources out there. Most animal sources of protein such as:

• Meat
• Dairy
• Fish
• Chicken

These examples of high-quality protein sources offer all essential amino acids in proportion needed by the human body.

While plant-based proteins such as vegetables, nuts, beans, and grains often lack one or more of the essential amino acids.

That does not mean you should only consume animal products to attain your essential amino acids because you can utilize soybeans and quinoa, which contain all nine essential amino acids needed. Click here for a complete list available if you’re interested in plant-based proteins.

Athletes and Protein Needs

Even athletes have higher needs. Provided the remodeling process of muscle proteins, there is a much higher turn over rate as a result of higher training volumes.

• Specifically, in track and field athletes, it would be wise to consume roughly 1.6 grams per kilogram of body mass each day if their goal is to increase muscle and prevent muscle breakdown.
• A proper target protein intake should be between 1.6 and 2.4 grams per kilogram of body mass per day, as cited in recent findings in a consensus statement on Sports Nutrition for Track and Field Athletes. A summary of the review can be accessed here.

The International Society of Sports Nutrition Position Stand on protein and exercise provides an objective and critical review related to the protein intake for health and fitness-oriented individuals. For building muscle mass and maintaining muscle mass:

• The overall protein intake of 1.4-2.0 g/kg body weight/day (g/kg/d) is enough.
• There is evidence to support (3.0 g/kg/d) to support positive effects on body composition in strength-trained athletes to promote lean mass gains.
• It is optimal to spread out protein intake between 20-40 g/meal throughout the day.
• As a registered dietitian nutritionist, I strive to consume (2.0 g/kg/d) to support my health and performance goals.

I encourage all of my clients and athletes to consume more protein. Especially if you’re trying to increase lean mass and strength gains, the higher protein will not make you fat. It will help support a healthy body and make you feel more satisfied.

Older Adults and Protein

Older adults are fighting off the accelerated loss of muscle mass and function that is associated with aging, referred to as sarcopenia. For every decade after 40 years old, you lose 8% of muscle mass, and it increases to 15% after 70 years of age.

Older adults should strive to consume 1.5 to 2.0 grams of high-quality protein per kg of body weight per day, according to an article by the Center of Aging. Up to one-third of older adults don’t eat enough due to reduced appetite, impaired taste, swallowing difficulties, and dental issues.

During the aging process, the body is less efficient and struggles to maintain muscle mass and strength along with bone health and optimal physiological function, which warrants a greater need for protein.

Protein Summary

Eat more high-quality protein. It won’t make you fat, harm your kidneys or bones. It will support lean tissue gains and help you recover overall while fighting age-related muscle loss, especially if you’re a female athlete, aging adult, male, or in general, human with a beating pulse.

That’s a joke, but really If you have questions about eating more protein or how to implement higher-quality sources into your diet, email me and let’s have a conversation.

The post Like to Lift? Consume More Protein appeared first on Breaking Muscle.

Female: “I’m scared lifting weights will make me bulky.”

Male: “How do I gain mass already?”

We love to rip on stereotypes, but sometimes they’re quite accurate. In 10 years of being a fitness coach at MadLab School of Fitness in Vancouver, the stereotype that says women are scared to bulk up and men want to gain muscle mass has proven itself to be true over and over.

Female: “I’m scared lifting weights will make me bulky.”

Male: “How do I gain mass already?”

We love to rip on stereotypes, but sometimes they’re quite accurate. In 10 years of being a fitness coach at MadLab School of Fitness in Vancouver, the stereotype that says women are scared to bulk up and men want to gain muscle mass has proven itself to be true over and over.

Truth is, lifting weight can help gain muscle mass. But food, in conjunction with lifting, helps way more. Top 10 foods to gain muscle mass is a perennial favorite of visitors to Breaking Muscle.

While many women don’t understand how much they’d actually have to eat to “bulk up,” men often think they’re already eating enough and wonder why it’s not helping them gain mass.

I once had a male client tell me he was eating so much and wasn’t gaining mass. I asked him what he had that morning for breakfast—what he considered “so much.” He said: Two eggs, two pieces of bacon, half an avocado, and some orange juice. There are a number of rules for hard gainers but in most cases, it comes down to something very simple.

Growing muscle mass and “bulk” takes a conscious food consumption effort.

Here are five top foods for growing muscle mass (sorry vegans, you can sit this one out):

The Top 5 Foods to Get Your Mass: 1. Animal Meat

It’s really hard to gain mass without getting enough protein. Two tried and true ways are beef and chicken.

Beef is filled with iron, zinc, B-vitamins, and creatine, which help with growing muscle. It also has high levels of amino acids, which also promotes muscle growth. This 2014 study found a correlation between consuming lean beef and lifting weights. The result: lean muscle mass gains—20oz steak anyone?

Chicken is another great high-quality protein source and plays a role in repairing and maintaining muscle.

The Top 5 Foods to Get Your Mass: 2. Creatures From the Sea

While many have an aversion to seafood, we’re not asking you to swallow a dozen raw oysters here. Start with a gateway fish, like tuna, which is rich in Omega-3 fatty acids. Omega 3s are particularly useful for making sure your metabolism functions optimally.

Shrimp is another great one, as it’s almost pure protein. Every 3-ounce serving has 18 grams of protein and zero carbs. It has a lot of amino acids, specifically leucine, which is important for muscle growth.

The Top 5 Foods to Get Your Mass: 3. Eggs

Forget what your mom told you about eggs and cholesterol. That theory has long been debunked as a myth. Eggs are a great source of protein and have all nine essential amino acids, as well as healthy fats, vitamin D, and choline. If there’s a 4-egg omelet on the menu, order it.

The Top 5 Foods to Get Your Mass: 4. Protein Supplements

If a 20oz steak and 6 eggs for breakfast seems like an unreasonable amount of food, consider supplementing with protein powder. It’s useful for increasing muscle mass and preventing the breakdown of muscle and promoting muscle recovery. Just make sure there’s no added sugar, so use a good resource to find something suitable for you.

The Top 5 Foods to Get Your Mass: 5. Mmmm Fat

As we now know, fat isn’t the devil, sugar is. Fat is also important if you’re looking to gain muscle mass. It’s also important for the production of hormones like testosterone and growth hormone, which are needed for gaining muscle.

Some great ways to get healthy fat include fatty fish, nuts, and oils like coconut oil and olive oil, as well as flaxseeds and avocados.

Mass Doesn’t Just Happen

On the other hand, for those of you hoping to lean up without bulking up and gaining muscle mass (cough ** women), the truth is that unless you’re eating three times as much meat and healthy fats as you are now, and unless you’re downing five eggs for breakfast and two protein shakes a day, chances are you won’t see those muscles grow in size too much.

The post You Have to Eat to Grow Muscles appeared first on Breaking Muscle.

Swedish meatballs meet Italian meatballs in this international Instant Pot mashup of flavor and quick cooking function. Traditional Swedish style meatballs are often prepared with ground beef or pork and combined with organ meats such as liver. These meatballs are then served with a creamy gravy.

In contrast, the Italian style meatballs contain more herbs and are typically served in a tomato based red sauce. Borrowing ideas from both cuisines, this recipe uses a Swedish style base meatball with ground turkey and liver tossed with Italian herbs and covered in a creamy romesco style sauce. By combining the two, we have a nutritionally sound meal that’s easily prepared in your Instant Pot.

Organ meats, such as liver, are one of the most nutrient dense foods and therefore are commonly consumed in ancestral diets. Organ meats are not only incredibly nutrient-rich but they also provide a high amount of protein.

Liver is an inexpensive choice for many to add to their diets and can easily be combined with other meats as I’ve done in this dish to enhance flavor and nutritional value. You can find liver direct from the butcher or you can also use a prepared liver sausage like braunschweiger or liverwurst. If you opt for the prepared liver sausage, just check the label to be sure there isn’t additional preservatives or sugars.

Instant Pot Turkey Meatballs in Creamy Romesco Sauce

Calories 397, Protein 30g, Total Carbs 18g, Fat 23g

Prep time: 20 min

Closed Pot Time: 20 min

Serves: 4

Ingredients:

• 1 pound ground turkey (or chicken)
• 3 ounces ground liver of any kind, preferably from pasture-raised animals (can use braunschweiger or liverwurst if desired)
• 1 egg
• ½ onion, diced
• 1 tablespoon amaranth (optional, provides a firmer meatball – can use ¼ cup panko instead)
• 1 tablespoon parsley, chopped
• 1 tablespoon basil, chopped
• 1 teaspoon pink Himalayan salt (decrease to ¼ teaspoon if using braunschweiger or liverwurst instead of ground liver)
• ⅛ teaspoon ground black pepper
• 3 tablespoons heavy cream or coconut milk

Creamy Romesco Sauce:

• 1 red pepper, roasted and pureed (use one from a jar or roast it yourself until skin is blackened then peel it and pureé in a blender)
• 2 cloves garlic, minced
• 1 – 15 oz can crushed tomatoes or tomato sauce
• ⅓ cup chicken broth
• 1 tablespoon almond meal
• ½ teaspoon salt
• ¼ teaspoon smoked paprika
• Pinch of crushed red pepper flakes
• 2 tablespoons heavy cream, plain Greek yogurt or sour cream

Preparation Instructions:

1. Combine all meatball ingredients in a bowl and mix thoroughly. Set aside.
2. In a blender, pureé all romesco sauce ingredients.
3. Pour sauce into the Instant Pot.
4. Shape turkey mixture into 1 inch balls or use a small cookie/ice cream scoop and drop balls into the sauce.
5. Secure lid on the pot and close the pressure-release valve.
6. Select MANUAL and cook at high pressure for 6 minutes. When cooking is complete, use a quick release to depressurize and serve.

Note: The liver/braunschweiger will cook up a different color than the turkey so don’t be alarmed if the inside of your meatballs have small “pink” spots.

The post Instant Pot Turkey Romesco Meatballs appeared first on Breaking Muscle.

“It may matter when you take your supplements in relation to when you eat meals, so people who consume protein supplements in between meals as snacks may be less likely to be successful in managing their body weight,” said Wayne Campbell, professor of nutrition science from Purdue University and senior author on the study.

Protein supplements are available in ready-to-drink, powdered and solid forms, and often contain whey, casein or soy proteins. They can help with weight gain, weight loss or weight management based on how they are incorporated into an eating plan and taken with meals or as snacks.

“This is really the first time that the issue of timing when supplements are consumed in regard to meals has been looked at,” Hudson said. “This review needs to be followed up by rigorous studies to better evaluate the timing of protein supplements in relationship to meals.”

Their analysis of research studies found that while protein supplementation effectively increased lean mass for all groups, consuming protein supplements with meals helped maintain their body weight while decreasing their fat mass. In contrast, consuming protein supplements between meals promoted weight gain.

The timing likely makes a difference because a person may tend to adjust their calories at a meal time to include the protein supplement.

“Such dietary compensation is likely missing when protein supplements are consumed as snacks. Calories at meal times may not be adjusted to offset the supplement’s calories, thus leading to a higher calorie intake for that day,” said Campbell, whose expertise integrates human nutrition, exercise physiology, and geriatrics. “If the goal is to manage weight, then snacking on protein supplements may be less effective. People who are trying to gain weight may consider consuming protein supplements between meals.”

You might also like:

• Energy Bars Are Not Snacks
• Plant-Based Protein Versus Whey for Athletes
• Controlling Satiety: What We Know About Snacking

Reference:

Joshua L. Hudson, Robert E. Bergia and Wayne W. Campbell. Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review. Nutrition Reviews, 2018.

The post Protein Supplements Are Not for Snacking appeared first on Breaking Muscle.

Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine. Finding new ways to cook up the standard bird and keep it interesting (and keep your taste buds dancing) is time-consuming but in this series of recipes, I will highlight many different ways to prepare your poultry so your meal rotation is anything but boring. So whaddya say? Let’s play chicken!

Using thin pieces of ground cooked chicken in place of wraps or bread has revolutionized my thoughts on sandwiches and anything traditionally bready. When you press ground chicken or turkey thin and bread it like a schnitzel, the result is a thin piece of delicious protein that’s pliable yet sturdy enough to use as a wrap or taco shell to contain sandwich fillings. This method can be used in any sandwich application as a replacement for the bread increasing the protein punch and lowering the carb content.

A traditional BLT is revamped with a new “bread” for this recipe using a ground chicken based wrap. This tasty and packable power lunch is great for days when you’re at the office or on the go. Try using a ground chicken wrap in any of your other favorite sandwiches!

Chicken BLT with Sweet Smoky Aioli

Calories 318, Protein 35, Carbs 14g, Fat 14g

Prep time: 15 min

Cook time: 5 min for each wrap

Serves: 4

Ingredients:

• 1 pound ground turkey or chicken
• ½ – 1 teaspoon salt (I used smoked sea salt)
• ¼ teaspoon fresh ground black pepper
• ¼ cup gluten free all-purpose flour or gluten free panko plus additional for breading
• 12 slices bacon, cooked (3 per wrap)
• 1-2 tomatoes, sliced thin
• 12 lettuce leaves, 3 per wrap, torn into large pieces
• 1-2 Tbsp per wrap, Sweet and Smoky Aioli or Mayo

Sweet Smoky Aioli Ingredients:

• ½ cup mayonnaise
• 2 teaspoons yellow mustard
• 1 tablespoon honey
• 1 tablespoon all natural barbeque sauce
• 1 clove garlic, minced

Preparation Instructions:

1. Combine the ground chicken or turkey with the salt, pepper and ¼ cup flour or panko.
2. Blend together with your hands or a fork.
3. Divide mixture into 4 equal portions.
4. Flour a clean dry work surface with flour or panko and press each piece of ground poultry out into a thin disk flipping it over and adding more flour/panko as needed so it doesn’t stick.
5. Heat a sauté pan with a small amount of olive or coconut oil.
6. Place the flattened out disk into the hot pan and cook about 2-3 minutes per side being careful not to burn the breading.
7. Remove from the pan and let cool enough to touch.
8. Mix together all aioli ingredients until well combined.
9. When the wrap has cooled, spread with mayo or aioli, fill it with bacon, lettuce, and tomatoes.
10. Serve with additional sweet and smoky aioli as a dipping sauce and enjoy!

Note: This recipe can easily be quartered or halved to serve less. Or make all of the wraps at once and refrigerate or freeze for future use. Wraps can be eaten right out of the fridge or warmed. Leftover aioli can be placed in an airtight container and refrigerated.

The post 20 Ways to Prepare Poultry: Chicken BLT appeared first on Breaking Muscle.

Turkey goulash is a culinary riff on one of my childhood favorite comfort foods: American style beef goulash. This is also known as chili mac or American chop suey depending on which part of the country you hail from. It’s also a dish quite similar to the infamous Hamburger Helper (no shame if you had that growing up!) but with infinitely more flavor and nutrition than you can find in a box. The homespun flavors in this goulash are reminiscent of a Hungarian goulash using paprika, onion, and peppers. This modern version of the dish incorporates noodles into the stew with ground turkey rather than slow cooked beef bites. Substituting ground turkey in place of beef allows for a similarly rich flavor while getting quality lean protein. The addition of cheese makes it a true all-American classic.

Since this meal is quick to put together and can be kept warm or easily reheated, it’s ideal for those nights when you’re all running from one activity to another and may not be able to sit down at the table as a family to eat at the same time. My kids ask for this dish regularly, so I include it about every other week in my weekly meal planning during the school year.

Turkey Goulash

Calories 402, Protein 27g, Carbs 48g, Fat 11g

Prep time: 10 min

Cook time: 20 min

Serves: 5

Ingredients:

• 1 pound organic ground turkey
• 1 onion, diced
• 1 bell pepper, diced
• 8 oz noodles (I used a corn and rice blend campanelle, also great with lentil bean pasta.)
• 1 can (15 oz) organic tomato sauce
• 1 can (15 oz) organic diced tomatoes
• 1 bay leaf
• 1 teaspoon garlic powder
• 1-2 teaspoons Hungarian paprika, to taste (I used a smoked paprika.)
• 1 teaspoon chili powder
• ½ teaspoon Himalayan pink salt
• ¼ teaspoon oregano
• Sprinkle of ground pepper
• ½ cup asiago, parmesan, or manchego cheese (optional)

Preparation Instructions:

1. Prepare a large saucepot with water to cook the noodles and heat it to boiling.
2. While water is heating, stir ground turkey, onion, and pepper in a large sauté pan and cook until turkey is cooked through.
3. Add noodles to pot of water once it’s boiling and cook until al dente (not totally soft).
4. While noodles are cooking, add all remaining ingredients to the turkey and continue simmering on medium heat until noodles are ready.
5. Drain noodles and return to the saucepot.
6. Add turkey mixture to the noodles and stir to combine.
7. Stir in cheese if desired or serve without and add to the tops of individual servings, if desired.

Note: Any leftovers can be refrigerated for the next day.

The post A Clean Healthy Meal for the Back to School Time Crunch appeared first on Breaking Muscle.

But what about those evening cravings when you could easily eat another meal or perhaps you have a sinking feeling that you really should be getting in some nutrition? Sure, you could shovel in another meal of all said macronutrients, but what if you’re on a lean diet and don’t want to scarf down a bunch of carbs before bed? The best answer is that you need a shot of protein with some healthy fats without the fear of carbs doing their damage.

Choking down another chicken breast or serving of fish may not be the most appetizing option for a nighttime feeding. Below are five of the best proteins for muscle gain that aren’t loaded down with carbs so that you can get your protein fix without the bloat.

1. Eggs and Avocado

Arguably the standard in the world of protein, eggs are an excellent choice for late night feeding. As a highly versatile food, eggs can be prepared numerous ways to satisfy your nutritional needs and your palate.

Once thought of as the bane of society, egg yolks are truly a welcome addition, providing you with essential fatty acids that can help regulate hormone levels as well as give you a much-needed dose of satiety.

Avocado is another power food perfect for partnering up with a solid protein pick. Avocado is versatile and it can be added to many dishes. Use it as a substitute for mayonnaise in deviled eggs—season them with a pinch of salt and relish, and you’ll have one lean, mean, late-night protein snack.

Two whole eggs combined with two ounces of avocado yields about 245 calories, 14 grams of protein, six grams of carbs, and 18 grams of fat.

2. Casein and Flax Seed Oil

Although casein protein powder doesn’t have the superstar status that whey has, it could be considered the unsung hero of protein supplementation. As it’s slowly digested, it allows for more of a gradual release of amino acids to give you protein coverage throughout the night. This will keep you in that anabolic state of recovery and repair longer than whey.

Flax seed oil is another healthy fat with a myriad of benefits. Not only will it help slow digestion for your night meal, it will also aid in satiety, decrease inflammation (it can be used to help with rheumatoid arthritis, for example), and help lower cholesterol.

Add a little flaxseed oil to your casein supplement to slow down absorption even more as you sleep so you’ll have a steady stream of protein to help recover from your brutal workouts.

One scoop of casein protein powder (around 28 grams) and one tablespoon of flaxseed oil will give you 220 calories, 20 grams of protein, 3 grams of carbs, and about 4 grams of fat.

3. Greek Yogurt and Chia Seeds

If you haven’t heard of the benefits of Greek yogurt by now then you must be a newbie to the fitness lifestyle. It is loaded with live and active cultures to aid in gut health (namely motility and healthy digestion), and it also has more protein on average than regular yogurt. So you get more bang for your caloric buck. It makes a great addition wherever you place it in your meal plan.

Chia seeds have made their way into the American mainstream diet with ease and for good reason. They’re high in fiber, packed with antioxidants, contain key omega-3 fatty acids, and are high in quality protein. Furthermore, they’re easy to add to virtually any meal. Just sprinkle a little on a variety of your favorite foods or simply top off your Greek yogurt with a tablespoon or two and you’re good to go.

One cup of Greek yogurt and one tablespoon of chia seeds has around 180 calories, 23 grams of protein, 14 grams of carbs, and about 3 grams of fat.

4. Cottage Cheese and Almonds

Greek yogurt shouldn’t take all the dairy protein credit. Cottage cheese still has skin in the game, especially when you want a little variety. This staple includes both casein and whey sources of protein so you get the fast and slow acting benefits of each type. It makes one of the more perfect nighttime sources of amino acids.

Almonds (or any other type of your favorite nut) can induce satiety, give you a shot of healthy fats and help slow the digestive process down to assist in regulating blood-sugar levels. They’re also great for micronutrient uptake as well as they can easily be added to many foods. Simply include them with your cottage cheese or just slam back a handful for a healthy snack.

One cup of lowfat cottage cheese and one ounce of almonds gives you 325 calories, 34 grams of protein, 11 grams of carbs, and about 16 grams of fat.

5. Whey Protein and Peanut Butter

Now we finally get to one of the more popular options as far as protein intake and muscle building is concerned. Numerous companies sell whey products so be sure that you buy from a reputable one that’s been around for some time.

Whey contains a superior amount of essential amino acids, specifically the branched chain kind—leucine, isoleucine, and valine. Quickly digested, it makes an ideal supplement for a post workout recovery shake.

Natural peanut butter is a tasty way to add some natural fat to your diet. Of course you can use any of your favorite nut butter varieties, such as almond, hazelnut, or cashew, just to name a few. Mix some whey protein powder, ice, and natural nut butter in a blender. You may need to adjust ice and/or water to achieve desired thickness.

One scoop of whey protein powder and two tablespoons of natural peanut butter will give you 290 calories, 28 grams of protein, 12 grams of carbs, and 16 grams of fat.

Get in the Protein

Meeting your protein needs isn’t as boring as you think. You just need to choose some specific, high-protein sources and get just a little creative in how you combine them. Soon you’ll be sleeping better knowing your protein needs are met.

The post What to Eat Before Bed to Build Muscle Overnight appeared first on Breaking Muscle.

Complex carbs help fight postpartum fatigue and are desirable in combination with iron and protein. Consuming enough iron and protein will ease a number of postpartum symptoms as well. Lean red meat is the highest in iron, but you can get iron in other meats, eggs, and seafood as well as mushrooms, dark leafy greens, legumes, and a smaller amount in fruits.

For mothers who are breastfeeding, get plenty of water, and consume lactogenic foods to keep your milk supply going strong. In this meal, I’ve included lactogenic spinach, brown rice and fennel. Omega 3, DHA, and EPA (essential fatty acids) are transferred through breastmilk. These nutrients are important for a newborn’s brain development. Because salmon is high in these critical nutrients, I’ve used salmon as the main source of protein which contains iron as well as the all-important omega 3s and essential fatty acids. These nutrients are equally important for every new mom, even if you’re not breastfeeding, as they also assist with fighting postpartum depression and anxiety.

Every ingredient in this easy meal is well thought out to include a variety of postpartum nutrition. From fatigue fighting brown rice to iron rich compliments of spinach, egg and fish, this postpartum meal will help you and your baby, whether breastfeeding or not, to be a healthy team.

Salmon Patties with Blueberry Miso Sauce and Fennel Fried Rice

Calories 405, Protein 28g, Carbs 44g, Fat 16g

Prep time: 15 min

Cook time: 20 min

Serves: 4

Salmon Patties Ingredients:

• 10-12 oz cooked wild caught salmon, finely flaked in a food processor (or use canned/pouch salmon)
• 1 shallot or ½ red onion, diced
• 1 egg, beaten
• 1 teaspoon sesame oil
• 1 teaspoon mirin
• 1 teaspoon ginger, minced
• 1 teaspoon tamari soy sauce
• 2 tablespoons flax meal (ground flaxseed)

Preparation Instructions:

1. Combine all ingredients for salmon patties in a bowl and stir until well combined.
2. Heat a sauté pan on medium high with a small amount of olive oil.
3. Form salmon mixture into four patties and place into hot pan.
4. Cook about 4 minutes on each side until golden on edges.
5. Serve with blueberry miso sauce.

Note: Patties can be mixed up and made into patties in advance and left uncooked. Keep in fridge until ready to cook.

Blueberry Miso Sauce Ingredients:

• ½ cup fresh blueberries
• 2 teaspoons miso paste
• ½ teaspoon ginger, minced
• 1 teaspoon honey
• 1 tablespoon lemon juice
• 1 tablespoon rice vinegar, unseasoned

Preparation Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Drizzle over salmon patties.

Note: This sauce can be made in advance and stored in fridge until ready to serve.

Fennel Fried Rice Ingredients:

• 2 cups pre-cooked brown rice
• 2 tablespoons sesame oil
• 1 shallot (or ½ red onion)
• ½ fennel bulb, diced (about ⅓ cup diced)
• 1 clove garlic, minced
• 2 eggs, beaten
• 1 cup frozen peas
• 1 cup spinach, chopped
• 1 green onion, chopped
• 2-3 tablespoons tamari soy sauce, to taste

Preparation Instructions:

1. Heat a large sauté pan or wok on medium heat with sesame oil.
2. Stir cook shallot, fennel, and garlic in sesame oil until slightly softened, about 5 minutes.
3. Slide vegetables to the side of the pan and add beaten eggs.
4. Let eggs cook slightly before stirring in.
5. Add peas, spinach, green onion, and rice and stir fry.
6. Pour tamari soy sauce over top and stir fry to combine.

Note: You can make this in advance, store in fridge, and reheat before serving. You can also add chopped fennel fronds into the fried rice or use them as a garnish.

The post The Postpartum Meal: Recipes For Nutrition appeared first on Breaking Muscle.

Prep time: 5 minutes

Cooking time: 4-5 hours

Serves: 4-6

Ingredients:

• 1 whole chicken
• 1 lemon, sliced
• 4 Tbsp of Kerrygold butter chopped
• ½ tsp pink salt
• ½ tsp black pepper

Directions:

1. Rinse and pat dry the chicken. Add it to the slow cooker.
2. Rub the chicken with butter, salt, and pepper (inside the cavity and outside).
3. Place half of the lemon slices inside the cavity and the rest on top of the chicken.
4. Cook on low for 4-5 hours.

Sweet Mash

Prep time: 5 minutes

Cooking time: 4-8 hours (crockpot) or 30 minutes (oven)

Serves: 2

Ingredients:

• 4 Tbsp Kerrygold butter
• 1 sweet potato or yam
• ½ cup coconut milk
• salt and pepper, to taste
• ? cup walnuts for topping (optional)

Directions:

1. Poke holes in the sweet potato with a fork.
2. Wrap the sweet potato in foil and place in a crockpot for 8 hours on low or 4 hours on high. If you want to cook it faster, cook sweet potato in an oven at 400 degrees for 25-35 minutes.
3. Once the sweet potato is done cooking, remove from foil to let cool to the touch before removing the skin.
4. Mash the sweet potato with a fork and mix with coconut milk, salt, and pepper.
5. Top with walnuts.

More food to be thankful for:

Holiday Fuel for Endurance Athletes: Stuffed Acorn Squash

The post Chickening Out on Your Thanksgiving Meal appeared first on Breaking Muscle.