Do Men Need More Protein Than Women? Find Out More, and Try These RD-Approved Protein Powders


Protein powder can be a quick and convenient way to get protein, especially for older men, men who are active, people who want to build muscle, or for those have limited access to high-protein foods. Getting enough protein can help build muscle, increase satiety (feeling full), and reduce appetite, which may help in weight management, suggests dietitian and personal trainer Wan Na Chun, MPH, RD, CPT

Protein powder may be especially helpful for men, as men tend to need more protein compared to women. However, your individual protein needs are based on your activity level, body size, age, and other health conditions—all of these factors will help you determine what kind of protein powder is best for you, and how much to use. Of course, you also need to think about how many protein-rich foods you consume on a regular basis, how sweet you like your protein powder (and what sweeteners you like), plus any allergies. One important note: those with kidney disease should speak with a doctor before taking protein powder.

To help determine the best protein powders, we taste-test protein powders on an ongoing basis—to date, over 60 of them. We rate each product based on the smell, texture, mixability, flavor, aftertaste, and overall value. Additionally, our team of dietitians evaluates each product for quality of ingredients, nutritional value, and third-party testing. We also consulted with experts for recommendations specifically for men, and who might benefit (or not) from using these protein powders.

This list includes the most common types of protein powders on the market, including animal- and plant-based options, and we’ve spelled out some reasons you might choose one type over another. Vegan protein powder sometimes includes nuts, seeds, rice, or a combination of additional ingredients to make the protein “complete”—meaning it has all the essential amino acids, similar to an animal-based protein powder.

  • Whey Protein: Whey protein is one of the most popular forms of protein powder and is sourced from milk. It is quickly absorbed by the body and contains all essential amino acids, including high amounts of branched-chain amino acids (BCAAs), key for muscle repair and growth. Because of this, whey is a top choice for many trying to build muscle or usually take protein powder after working out.
  • Casein Protein: Also derived from milk, casein is a complete protein, rich in BCAAs. It is slower to digest compared to whey protein, providing a sustained release of amino acids. It’s also higher in calcium, with most casein powders containing around 50% of the Daily Value of calcium (compared to around 10% Daily Value in whey protein powders). This is a popular protein powder to take before bed and after a hard workout to help build muscle growth.
  • Collagen Protein: Collagen is a main component of bones, ligaments, skin and a good source of protein. This type of protein can be helpful if you’re also looking for bone, joint, or skin health benefits. However, it’s not a complete protein like whey or casein. It’s also made from animals—usually cow or fish bones, skin, or cartilage. Therefore, it’s not vegan.
  • Soy Protein: Soy protein is a plant-based option made from soybeans and is a complete protein rich in essential amino acids. It’s best for vegetarians and vegans looking for a complete plant protein.
  • Pea Protein: Pea protein is another plant-based option derived from yellow peas that is easily digestible, hypoallergenic, and is considered a complete protein with all essential amino acids. It is suitable for vegetarians and vegans and may be especially appealing if you have food allergies.

PEScience Select Protein Premium Whey + Casein Blend

PHOTO:

Amazon


Why We Like It 

We love everything about the taste, smell, and texture of PEScience Select Protein Whey + Casein. The vanilla flavor is lightly sweet, tastes like vanilla, and has no aftertaste. We love the vanilla flavor but note that PES has other unique, delicious flavors, such as cake pop, snickerdoodle, chocolate mint cookie, and strawberry cheesecake.

We appreciate the texture is a fine powder with no clumps and quickly mixes into a smooth shake after just 10 seconds of shaking. This product has a pleasant, mild cake-like scent, which matches the light, sweet flavor profile. 

Besides the taste, we love that each serving provides 24 grams of protein, 21% of the Daily Value (DV) of calcium, and zero added sugars. We like this option for men because it has a blend of whey and casein proteins, and both types of these proteins have been shown to help build muscle when paired with resistance exercise. 

It’s Worth Noting

This protein powder is made from two milk-derived proteins, so if you are lactose-sensitive or vegan, this wouldn’t be a good fit. It also has natural and artificial flavors, including the artificial sweetener acesulfame potassium, which some may not like.

Product Details:

  • Protein Type: Whey + Casein
  • Number of Servings: 27
  • Serving Size: 1 scoop (31g)
  • Protein per Serving: 24 grams
  • Calories: 120
  • Added Sugar: 0 grams

Gnarly Grass-Fed Whey Vanilla Protein Supplement

PHOTO:

Amazon


Why We Like It

Gnarly Grass-fed Whey Vanilla has 25 grams per serving of muscle-building, grass-fed whey protein. One of the main benefits of whey protein is that it is a good source of amino acids (like leucine) that can help fuel muscle growth. Research suggests getting 20-25 grams of whey protein after a strength training session can help muscles recover after exercise, and because of this, Gnarly specifically recommends taking this powder after workouts.

This powder is a great choice for athletes, as it is NSF Contents Certified and NSF Certified for Sport, meaning it’s tested for ingredient accuracy and the absence of banned substances for athletic competitions.

During our testing, the delicious flavor stood out to us. It is a pleasant, lightly sweetened vanilla flavor without being too overpowering or sweet. This powder tastes great on its own and doesn’t need anything extra to make it taste good. We like that it is super smooth when mixed with water, and we didn’t mind it had some foam on top.

It’s Worth Noting

If you are not a stevia fan or can detect traces of sweeteners easily, you may not love the aftertaste. The price per serving is higher than average, but you were getting a higher quality product from grass-fed dairy. 

Gnarly adds digestive enzymes and both prebiotics and probiotics in an effort to improve digestion and absorption for this powder. However, note these additions may not be helpful (or beneficial) for everyone.

Product Details:

  • Protein Type: Whey concentrate, Grass-Fed
  • Number of Servings: 20
  • Serving Size: 2 scoops (25g)
  • Protein per Serving: 25 grams
  • Calories: 160
  • Added Sugar: 0 grams

Thorne Chocolate Whey Protein Isolate

PHOTO:

Amazon


Why We Like It

Thorne Chocolate Whey Protein Isolate is NSF Certified for Sport—a third-party verification to ensure the product does not contain any prohibited ingredients, substances, or contaminants, says Nicole Barrard, RD of The Lifting Dietitian. She adds that it also contains over 20 grams of whey protein in a scoop, which is great for building muscle. This pick uses whey isolate, which has the highest concentration of protein compared to other types of whey. Whey isolate is typically easier to digest and absorb, with less lactose compared to whey concentrate.

We like that the chocolate flavor is fairly mild—like a lightened version of hot chocolate. Because of this, we think it’s great in smoothies, oatmeal, or baked goods. 

It’s Worth Noting

If you are looking for a more intense flavor, you might like a heavier-flavored choice. We noticed it can get quite thick after mixing, so if texture can be challenging for you, you may want to water it down to your liking.

Product Details:

  • Protein Type: Whey protein isolate
  • Number of Servings: 30
  • Serving Size: 1 scoop (30 g)
  • Protein per Serving: 21 grams
  • Calories: 100
  • Added Sugar: 1 gram

Naked Whey Chocolate Protein Powder

PHOTO:

Amazon


Why We Like It

Protein powders can be expensive, but we like that Naked Nutrition Chocolate Whey Protein Powder is one of the more affordable options without sacrificing quality. It’s a higher price initially, but the five-pound container has 60 servings, making it a budget-friendly choice.

We love that this powder has just three simple ingredients—whey protein concentrate, organic coconut sugar, and organic cacao powder. We thought it tasted like chocolate milk and didn’t have an overwhelming flavor.

This protein powder is Informed Choice Certified, so it is tested for ingredient accuracy and lack of contaminants. Amy Archer RDN, CLT, CHWC, owner of Wellness RD, likes that each serving has 25 grams of protein and 5.9 grams of branched-chain amino acids (BCAAs) with no additives or artificial sweeteners.

After mixing for about 30 seconds, we did notice that there was a little bit of sediment on the bottom of the bottle, but it was overall pleasant to drink with no grittiness, and a smooth texture. 

It’s Worth Noting

If you want a protein powder that is on the sweeter side, this pick may not be your favorite. 

Product Details:

  • Protein Type: Whey
  • Number of Servings: 12
  • Serving Size: 2 scoops (38g)
  • Protein per Serving: 25 grams
  • Calories: 160
  • Added Sugar: 3 grams

Ritual Essential Protein Daily Shake 50+

PHOTO:

Amazon


Why We Like It

We like that Ritual Daily Shake 50+ is specifically designed for those over 50 years old. Sarcopenia, another term for loss of muscle mass due to aging, is an extremely common process and people get on in years, but getting enough protein and exercising throughout aging can lower your risk for sarcopenia. Each serving provides 20 grams of protein, is vegan-friendly, and contains a specific nutrient that may help maintain muscle with aging—Calcium Beta-Hydroxy Beta-Methylbutyrate (HMB).

Besides the protein and HMB, you also get per serving 15% DV iron, 28% DV calcium, and 36% DV choline—a nutrient needed for brain health and muscle control. This product is both Informed Sport Certified and Informed Protein Certified, meaning it is tested for ingredient accuracy, potential contaminants, and banned athletic substances. In addition, Ritual has traceable ingredients—you know where each ingredient comes from.

Lastly, besides the ingredients and third-party testing, we like the taste and texture of this vanilla protein powder. It blends well in water, but we really like it blended as part of a smoothie. It adds a subtle but not overpowering sweetness.

It’s Worth Noting

Just because this protein powder is geared for those over 50 years old, note any adult can enjoy it. If you don’t want the HMB, Ritual has a Daily Shake 18+ without this added.

Product Details:

  • Protein Type:  organic pea protein
  • Number of Servings: 15
  • Serving Size: 2 scoops (32 grams)
  • Protein per Serving: 20 grams
  • Calories: 120
  • Added Sugar: 0 grams

Vital Proteins Lemon Collagen Peptides

PHOTO:

Amazon


Why We Like It

Collagen is a key component in skin, bone, and connective tissue, but collagen production declines as we age. If you’re interested in a protein powder that could also help improve skin and joint health, we recommend Vital Proteins Lemon Collagen Peptides. We love the lemon flavor—it tastes like sweet lemonade and can be enjoyed in both cold and hot drinks. The texture is smooth, with no grittiness remaining after mixing. The aftertaste is lemony but natural-tasting. If you’re looking for a refreshing, protein-rich beverage that doesn’t taste heavy, this could be a great fit for you.

Each serving has 18 grams of protein and no added sugar (instead, it’s sweetened with stevia). 

It’s Worth Noting

Unlike other protein powders, collagen is not considered a complete protein source. So, it should be used in combination with other protein sources, especially if you’re trying to build muscle.

Product Details:

  • Protein Type: Collagen
  • Number of Servings: 14
  • Serving Size: 4 Tablespoons (22 g)
  • Protein per Serving: 18 grams
  • Calories: 80
  • Added Sugar: 0 grams

Ora Organic So Lean & So Clean

PHOTO:

Ora


Why We Like It

Ora Organic So Lean & So Clean is a USDA organic plant-based protein powder that contains a combination of pea and rice protein with 21 grams of protein per serving. In addition to protein, it contains organic greens and grains blend that adds antioxidants and nutrients, including 33% daily value of iron. It contains no added sugars and is instead sweetened with stevia and monk fruit.

We like the vanilla chai, and the taste is accurate to what is advertised on the packaging. Although we thought this flavor might pair really well with plant-based milk, we only tested it in water. If you love the taste of vanilla chai tea, we think you’ll love this product.

We found that this product was not clumpy and did not have an unpleasant aftertaste. However, we noticed a little bit of separation and some clumps of protein powder sticking to the side of the cup. 

It’s Worth Noting

This protein powder contains digestive enzymes, which lack scientific backing for everyday use but may be beneficial for those with specific digestive issues. It’s also one of the pricer protein powders on our list. 

Product Details:

  • Protein Type: Pea and Rice
  • Number of Servings: 20
  • Serving Size: 2 scoops (30g)
  • Protein per Serving: 21 grams
  • Calories: 120
  • Added Sugar: 0 grams

Optimum Nutrition Gold Standard 100% Whey Protein Powder

PHOTO:

Amazon


Why We Like It

If you’re looking to explore flavors beyond chocolate and vanilla, we recommend Optimum Nutrition Whey, which has twenty flavors to choose from, including unique flavors like Rocky Road, Chocolate Mint, Cinnamon Roll, and more. This protein powder is easy to mix, quite affordable, and delivers 24 grams of protein per serving.

We tested the Double Chocolate flavor, which had a mild chocolate taste, that was not overly sweet and did not have an artificial taste. If you are a chocolate lover, you might enjoy mixing with slightly less fluid to create a stronger taste. It mixed well with water, with no clumps or grains left in the cup. We also love that this is a more affordable option compared to others on our list.

It’s Worth Noting

This product does contain artificial colors, flavorings, and sweeteners which some may choose to avoid. 

Product Details:

  • Protein Type: Whey
  • Number of Servings: 73
  • Serving Size: 1 scoop (31g)
  • Protein per Serving: 24 grams
  • Calories: 130 
  • Added Sugar: 0 grams

Dymatize ISO100 Whey Protein Powder Chocolate Peanut Butter

PHOTO:

Amazon


Why We Like It

Dymatize ISO100 Whey Protein Powder is another choice we highly recommend for your post-workout shake, because it offers 25 grams of whey protein isolate per serving and is Informed Choice Certified. If you want to change it up from the traditional vanilla and chocolate, we love the chocolate peanut butter flavor. It has a pleasant taste and smell that reminded us of Reese’s cup, and we were surprised at how much we loved the taste of this product. If you’re looking for an even more decadent flavor, we think this would pair really well with milk for a creamy finish (and an extra protein boost). 

The chocolate peanut butter flavor seemed perfectly balanced to us. With very little aftertaste, the protein powder dissolved well, and the texture poured smoothly and was easy to drink. We think the peanut butter and chocolate combo would mix well into oatmeal or protein pancakes. 

It’s Worth Noting

The price is one of the more costly options on this list when you break down the price per serving. Other unique flavors include cookies and cream, Dunkin Glazed Donut, Fruity Pebbles, and Chocolate Pebbles.

Product Details:

  • Protein Type: Whey protein isolate
  • Number of Servings: 20
  • Serving Size: 1 scoop (32g)
  • Protein per Serving: 25 grams
  • Calories: 120
  • Added Sugar: 0 grams

KOS Vegan Superfood Protein Powder

PHOTO:

Amazon


Why We Like It

With a unique mixture of pea, flax, pumpkin, quinoa, and chia seed for protein, KOS Vegan Superfood Protein Powder has a great nutrition profile and all-around pleasant taste and texture.

It contains 20 grams of plant-based protein, as well as a superfood and vitamin and mineral blend providing additional nutrients, including iron, zinc, B vitamins, and more. 

The chocolate tasted like light chocolate milk, which gave us a sense of nostalgia. The texture is smooth and not gritty at all, but we did think it had a slightly artificial chocolate aftertaste. After letting the product fully dissolve, there were just some minor clumps floating around in the drink, but they did not bother us.

It’s Worth Noting

The product contains added vitamins and minerals, so if you are taking any supplements, be sure you are not exceeding the Tolerable Upper Intake Level (UL) for any nutrient. It contains digestive enzymes that may not be needed or beneficial for everyone. Since this product is labeled decadent chocolate, we found the overall flavor profile to be a bit misleading and would love to have a more powerful chocolate flavor.

Product Details:

  • Protein Type: Pea, flax, pumpkin, quinoa, and chia seed protein
  • Number of Servings: 28
  • Serving Size: 2 scoops (39g)
  • Protein per Serving: 20 grams
  • Calories: 160
  • Added Sugar: 2 grams

Dymatize Elite Casein Vanilla Protein Powder

PHOTO:

Amazon


Why We Like It

Casein is another type of milk-derived protein, rich in BCAAs, making it a great option to support muscle repair and growth, specifically when taken after resistance exercise and before bedtime. Dymatize Elite Casein provides 25 grams of protein per serving, as well as 45% Daily Value of calcium, and is Informed Choice Certified.

We like the smooth, vanilla consistency that reminds us of soy milk with a pleasant vanilla scent. We like that there are no grittiness or texture issues, and we did not detect an aftertaste. The cost per serving also makes this a more affordable option. 

It’s Worth Noting

Casein typically contains low amounts of lactose, but if you are lactose intolerant, this may not be the best choice for you. It also contains artificial flavorings and sweeteners, which some may choose to avoid. 

Product Details:

  • Protein Type: Casein
  • Number of Servings: 27
  • Serving Size: 2 scoops (33g)
  • Protein per Serving: 25 grams
  • Calories: 120
  • Added Sugar: 0 grams

Transparent Labs Mass Gainer Weight Gainer Supplement

PHOTO:

Transparent Labs


Why We Like It

With 750 calories and 53 grams of protein per two scoops serving, Transparent Labs Mass Gainer is a great option if you’re looking to gain weight, including increasing muscle mass. The protein source is grass-fed whey protein concentrate, a quality protein source with all essential amino acids. It also contains MCT oil powder, a type of easily digestible fat, as well as maltodextrin, a quick-absorbing carbohydrate source. 

The Chocolate Glazed Doughnut flavor tastes as advertised and does not leave an artificial or chalky aftertaste. It is flavored with cocoa powder and natural flavorings and sweetened with stevia. There were some clumps after shaking, but you could use a blender for a more smooth texture. The flavor lingered a bit after drinking, but we didn’t mind the chocolate aftertaste. Price per serving is a factor to consider here, but considering that you’re paying for a lot of nutrition in a small serving (a meal’s worth), you might find that trade-off worth it. We also like that it’s Informed Choice Certified. 

It’s Worth Noting

If you don’t have high-calorie needs, you might want to pass on this one. It contains 110 grams of carbohydrates from maltodextrin, which can spike blood sugar and is therefore not suitable for those with insulin resistance, including those with pre-diabetes and diabetes. It’s also high in sodium and saturated fat, so it may not be a good choice for those with high blood pressure or heart disease. 

Product Details:

  • Protein Type: Grass-fed whey
  • Number of Servings: 15
  • Serving Size: 2 scoops (194g)
  • Protein per Serving: 53 grams
  • Calories: 750
  • Added Sugar: 0 grams

While these protein powders didn’t make our top picks, they are still worth noting and may suit what you need.

  • Ladder Protein Powder: We love the chocolatey flavor of this one, but we found that it had a pretty strong artificial sweetness to it. We also love how smooth the texture of this protein powder is, and if it didn’t have such a strong chemical sweetness and aftertaste, it would’ve been a strong contender for best texture. If you don’t mind artificial sweeteners, or if you have a strong sweet tooth, this one might be for you.
  • GNC AMP Pure Isolate Whey Protein: If you’re looking for a strong chocolate flavor, you might enjoy this product. When we compared the price per serving to other chocolate options we tested, we felt like there were better values on the market. 
  • Jacked Factory Authentic Whey: We like the smooth taste and texture this has, but we couldn’t get past the artificial taste and sweetness.

Protein powder supplements are considered a safe and effective way to boost your protein intake. Protein powder may be particularly beneficial for men with increased protein needs, including athletes and active individuals who weight train and exercise regularly, as protein powder can help support muscle repair and synthesis. It’s also a great option for men struggling to meet their protein needs through food alone, as protein powders are a convenient and versatile option that can be added to a variety of foods and beverages. Megan Warnke, RDN, CDCE, also suggests protein powder can be helpful if you are getting burnt out on other higher protein foods like chicken, yogurt, beef, etc.

Dr. Su-Nui Escobar, DCN, RDN adds that individuals who have undergone bariatric surgery or are taking weight loss medications can greatly benefit from protein powder supplements to help ensure they consume adequate protein. Protein powders can also be an effective way to boost satiety (feeling full), which can be generally beneficial for weight loss. Alternatively, if your goal is weight gain, you may want to lean on a supplement like Transparent Labs Mass Gainer for extra nutrition—including protein and calories—to reach your goal.

Certain people should speak to a healthcare professional before starting protein supplements, including those with:

  • Food allergies: Many protein powders have common allergens like egg, milk, peanut, and soy. It’s important to check ingredient labels before consuming if you have any food allergies.
  • Gastrointestinal concerns: “Some individuals may experience digestive issues, such as bloating, gas, or diarrhea when consuming protein powder. This can be due to lactose intolerance, sensitivity to certain ingredients (including artificial sweeteners), or excessive protein intake,” adds Wan Na Chun, MPH, RD, CPT.
  • Kidney disease: “People that have chronic kidney disease (CKD) and are not on dialysis, or have been told by their doctor to limit their protein intake should not take protein powders. Too much protein for these people can worsen kidney function. Generally, when people need to limit their protein intake because of CKD, they will consume enough protein from diet alone and a supplement is not necessary,” advises Kimberley Wiemann, MS, RDN.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.  

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, Informed Choice, or ConsumerLab.com.

It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.

We tested over 60 protein powders in our lab to find the options with the best-tasting options. To do so, we researched the top brands on the market, looking for animal- and plant-based options across a variety of price points. Our staff dietitians eliminated options with questionable ingredients. 

We tasted each protein powder in water and evaluated how they performed on the following attributes.

  • Flavor: We judged each product on how good it tasted overall: Was it overly sweet, bitter, or artificial tasting? We also rated each powder on whether it provided an enjoyable taste, if there were any unexpected flavors, or if it was off-putting.
  • Texture: We noted if the powder was smooth and finely milled and easy to drink or if it was clumpy, grainy, or unpleasant. We also took into account mixability and how long you have to shake the protein powder with liquid before it dissolved enough to be drinkable.
  • Aftertaste: We took into account if there was an aftertaste after consuming the protein powder and how long it lasted. We noted if there was a smell upon opening the protein powder and if it was consistent with the flavor listed on the packaging. Also, because taste and smell are linked, we considered if the smell of the powder impacted taste when consumed.
  • Value: We looked at a range of price points that could accommodate a variety of budgets. We asked our testers to evaluate the appropriateness of the price point for each product they tested.
  • Nutrition: Our team of registered dietitians assessed the quality of the ingredients and nutritional profile of each product. 
  • Third-Party Testing: As we mentioned above, we prioritize products that have been successfully third-party tested for heavy metals, banned substances, and other harmful ingredients, purity, potency, and labeling accuracy.

The following experts gave us insight into when a protein powder may be helpful and any specific protein powders they recommend for men.

  • Wan Na Chun, MPH, RD, CPT, registered dietitian and personal trainer
  • Dr. Su-Nui Escobar, DCN, RDN, registered dietitian specializing in weight loss
  • Megan Warnke, RDN, CDCES, registered dietitian and diabetes educator
  • Kimberley Wiemann, MS, RDN, registered dietitian
  • Amy Archer RDN, CLT, CHWC, functional registered dietitian specializing in gut health
  • Nicole Barrard, RD registered dietitian of The Lifting Dietitian
  • Brittany DeLaurentis, MPH, RD, CSO, LD, registered dietitian based in Texas

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

  • Caffeine: While none of our recommendations on this list contain caffeine, many sport-related supplements will add caffeine as a way to boost energy levels. The recommended guideline for caffeine is 400 mg per day or about four cups of coffee. If you notice that caffeine is added to your protein supplement, you’ll want to take into account how many other sources of caffeine you do in a day and how sensitive you are to caffeine.
  • Performance enhancers. Protein powders marketed for muscle building may also include performance enhancers like creatine, BCAAs, glutamine, DHEA, and more. While ingredients like BCAAs and creatine can be beneficial, the research supporting many other performance enhancers is limited and, in some cases, may be unsafe for you. The NIH Dietary Supplements for Exercise and Athletic Performance guide is a helpful resource to reference if you are unsure about the safety and efficacy of these ingredients.
  • Sugar alcohols: Maltitol, mannitol, sorbitol, and xylitol are all common sugar alcohols that are added to protein supplements to increase the sweetness without added sugar. In small doses, most people can tolerate these ingredients. However, in larger doses or for those with IBS or other gastrointestinal disorders, they can cause gas, bloating, and abdominal pain.

“For a healthy adult male, the general guideline suggests consuming 0.8 to 1.0 grams of protein per kilogram of body weight. For instance, if you weigh 80 kg (176 pounds), your protein intake should range from 64 grams to 80 grams,” says Escobar.

However, if you engage in regular exercise, your protein needs increase to 1.2 to 1.7 grams per kilogram or 0.5 to 0.8 grams per pound. In this case, the same 80 kg male would require between 96 grams to 136 grams of protein. In some cases, athletes may need up to 2.0 grams of protein per kilogram per day.

While there is no established Tolerable Upper Limit (UL) for protein intake, the risk appears to be very low for getting excess protein from food in healthy individuals. However, there is limited data on excess protein from supplements specifically. If you are sticking to one to two servings of protein powder per day, adverse side effects are unlikely. However, when it comes to protein, more isn’t always better, so it’s best to stick to the recommended guidelines above and spread your protein intake out over the course of the day for optimal absorption.

Protein powder can be mixed as directed with water or milk and shaken until smooth. You can also find lots of high-protein recipes that incorporate protein powder into smoothies, protein pancakes, oatmeal, and energy balls. 

As a general rule, most protein powders are not considered a meal replacement on their own, as they’re a good source of protein but typically lack carbohydrates and fats to round out a meal. For an optimal post-workout recovery snack, we recommend blending a serving of protein powder with your milk of choice (cow’s milk or plant-based milk), fruit to replenish carbohydrate (energy) stores, and healthy fats like nuts, nut butter, seeds, or avocado.

As a registered dietitian, Caroline Thomason has 10+ years of experience in the wellness space. She has personally tried dozens of protein powders over the years and worked with many clients and colleagues alike who have strong opinions on these products. For this piece, she worked closely with our testing staff and dietitian experts to get the inside scoop about real-world insights on protein powders in a variety of categories.

Holly Klamer, MS, RD is the nutrition commerce editor for Health.com and has over 12 years of experience writing and editing nutrition content. She helped comb the research and testing insights into what makes the best protein powder options for men and considerations for each pick.





Source link