New book available with over $11,000 in prizes to win! CLICK HERE

^

What is the Best Protein Powder for Building Muscle?

By
Don’t forget to follow Muscle for life
Share this article!
Share this!
Sharing
What is the Best Protein Powder for Building Muscle?

 With so many options out there, what is the best protein powder for building muscle?

 

In order to get an answer to that question, let’s first take a look at protein itself.

We have two main sources of protein: whole food protein and supplement protein.

Whole food protein is, as you guessed, protein that comes from natural food sources, such as beef, chicken, fish, etc. The best forms of whole food proteins for building muscle are chicken, turkey, lean red meat, fish, eggs, and dairy.

If you’re vegetarian, your best options are eggs, low-fat cottage cheese (Organic Valley is my favorite brand), low-fat European style (Greek) yogurt (0% Fage is my favorite), tempeh, tofu, quinoa, almonds, rice, and beans.

While we’re on the subject of vegetarianism, some people claim that you must carefully combine your proteins if you’re vegetarian or vegan to ensure your body is getting “complete” proteins (all of the amino acids needed to build tissue). This theory and the faulty research it was based on was thoroughly debunked as a myth by the Massachusetts Institute of Technology, yet it still hangs around. While it’s true that some sources of vegetable protein are lower in certain amino acids than other forms of protein, there is no scientific evidence to prove that they lack them altogether.

Protein supplements are powdered or liquid foods that contain protein from various sources, such as whey (a liquid remaining after milk has been curdled and strained in the process of making cheese), egg, and soy (the three most common sources of supplement protein).

You don’t NEED protein supplements to gain muscle, but it can be impractical to try to get all your protein from whole foods every day.

What You Need to Know About Eating Protein

There are a few things you should know about eating protein.

First is the subject of how much protein you can absorb in one sitting. Studies relating to this are very contradictory and disputed, mainly because it’s a complex subject. Your genetics, metabolism, digestive tract health, lifestyle, and amount of lean mass are all important factors.

But in the spirit of keeping things simple, here’s what we know: you can eat and properly use a lot of protein in each meal.

How much, exactly? Well, your body should have no trouble absorbing upwards of 100 grams in one sitting.

That said, there aren’t any benefits of eating this way (I find gorging quite uncomfortable, actually), but it’s good to know in case you miss a meal and need to make it up by loading protein into a later meal.

Another thing to know about protein is that different proteins digest at different speeds and some are better utilized by the body than others. Beef protein, for example, is digested quickly and 70-80% of what’s eaten is utilized by the body (the exact number varies based on what study you read, but they all fall between 70 and 80%). Whey protein is also digested quickly and its “net protein utilization” (NPU) is in the low 90%s, which means that 90-something percent of it can actually be used by your body. Egg protein digests much slower than whey and beef and its NPU also falls in the low 90%s.

NPU and digestion speeds are important to know because you want to rely on high-NPU proteins to meet your daily protein requirement, and you want a quick-digesting protein for your post-workout meal and a slow-digesting protein for your final meal before you go to bed.

I could give you charts and tables of the NPU rates of various proteins, but I’m going to just keep it simple. In order to meet your daily protein requirements, here are your choices:

 

Whole Food Proteins

Lean meats (beef, pork, chicken, and turkey)

Fish

Eggs

Vegetarian sources noted earlier

Protein Supplements

Egg

Whey

Casein

Vegetarian sources noted earlier

 

And in case you’re wondering why I left soy off the “recommended list,” it’s because it’s just a bad protein source. To start, most soy protein supplements use genetically modified soybeans (which is a very dangerous trend encroaching further and further into the world of agriculture), and too much of it may inhibit your body’s testosterone production (due to a plant estrogen found in soybeans). It generally tastes bad too. Just stay away from it.

What is the Best Protein Powder for Building Muscle?

So, the best protein powder for building muscle comes down to the three I just listed: egg, whey, and casein. If you’re a vegetarian or vegan, I recommend brown rice and/or pea protein (and I explain why in this article on the best protein powders for women).

Now, there are a million different brands of protein and many are marketed with so much hype that it’s like the copywriters were hyperventilating while they were writing.

Well, I’ve tried many different protein powders, and I recommend LEGION WHEY+Healthy ‘n Fit’s 100% Egg Protein, and Optimum Nutrition’s Natural CaseinFor a vegan/vegetarian powder, I like Sunwarrior’s Raw Vegan product.

Now, regarding when to eat slow- or fast-digesting proteins, I recommend eating a fast-digesting protein like whey after working out to quickly spike amino acid levels in your blood and stimulate muscle growth, and eating a slow-digesting protein like egg or casein 30 minutes before going to bed, as research has shown this helps improves recoveryFor the rest of your supplementation, you can use whey or egg. I like egg more because too much whey tends to bloat me.

And if you would prefer sticking to whole foods, eat meat after training, and low-fat cottage cheese or 0% Greek yogurt before bed.

 

Which sources of protein do you like most and why? Have anything else to add? Let me know in the comments below!

 

How to get lean and build serious muscle and strength, faster than you ever thought possible…

Depending on how you eat, train, and rest, building muscle and losing fat can be incredibly easy or incredibly hard. Unfortunately, most people make many different mistakes that leave them stuck in a rut.

The truth is if you know how to train, eat, and rest properly, then you can build muscle and lose fat every week…and actually see the changes in the mirror.

And that’s why I wrote Bigger Leaner Stronger for men, and Thinner Leaner Stronger for women: they lay out EVERYTHING you need to know about diet and training to build muscle and lose fat effectively…

The Book Bigger Leaner Stronger by Michael Matthews.

thinner-small

admin I’m Mike Matthews and I’ve been training for nearly a decade now. I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements. More about me.

Sign up for my weekly newsletter and get 3 FREE eBooks!

  • Muscle Meals
  • 12 Health & Fitness Mistakes You Don't Know You're Making
  • The No BS Guide to Workout Supplements
Leave a Comment!
Comment!
119 Comments
  • Chad

    I was just wondering, is much of your diet and workout routines taken from a known former ifbb bodybuilder named Jeff Willet?

    • http://www.muscleforlife.com//about-me/ Michael Matthews

      Hey Chad,

      As far as I know, Willet espouses similar training principles in terms of sets and reps, but my workouts are different than this in terms of actual routines. I haven’t studied anything that he says about dieting, either.

      Mike

      • Sadaf

        Hey Michael , I have been working out from last one year and has some decent muscles now…i weigh 73 kgs and would like to choose a supplement which helps me in further muscle building but no or very little fat gain….Please sugeest the best protein supplement and the cost..Thanks :)

        • Michael Matthews

          Hey!

          Great job on your progress so far.

          I like whey and egg protein. I use whey pre- and post-workout, and do one egg protein shake in the afternoon.

          http://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/optimum-nutrition-100-whey-gold-standard/

          http://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/healthy-n-fit-100-egg-protein/

          • nick

            hi just wondering every time I go shopping for a protein powder I seem to get lost all the time picking the right one because of the huge selection been doing a lot of weights ive been using musashi seems ok taste is good but not to sure if its the right one for me im a skinny sorta guy needing to put weight on with a good gain any help would be great :)

          • Michael Matthews
  • Sammy

    Hi Mike,
    Is Fage any good as a protein source? I’ve been using the 0% fat version. http://www.fageusa.com/products/fage-total-0-percent/

    • http://twitter.com/MikeBLS Michael Matthews

      Hey Sammy,

      Totally, I love that stuff. I’ve been eating a pint a week recently, hahah.

      Mike

  • john

    Mike, what do you think about Sun Warrior protein?

    • http://twitter.com/MikeBLS Michael Matthews

      I’ve tried their products and they’re great quality, no doubt about it. The only issue I have with plant-based proteins is the absorption rates are pretty bad (how much protein your body can actually use).

      Are you adamant on getting your protein from vegan sources?

      • Jeff

        Hey Mike,

        I’m a vegan and eat pretty healthy, albeit probably not as much as I should. And I’d say I’m pretty adamant to keeping my protein sources plant based. I avoid processed protein like the faux “meats” completely and stick to tofu, tempeh, and seitan for my protein, plus brown rice, quinoa, and beans. I also use the Vega sport/Vega One protein powders, since they’re not soy and rather a combination of various plant proteins. What would you say I should stick to most for my protein and would I have to eat more than your typical meat eater to get similar results? And should I limit tofu/tempeh since they’re soy-based? I figured they were okay since they aren’t processed.

        • http://twitter.com/MikeBLS Michael Matthews

          Hey Jeff,

          Thanks for writing!

          All of your current protein sources are good and what I recommend for vegans, but yes, you would see better results in the gym if you ate some animal protein too. It doesn’t have to be meat, either–dairy and eggs are great too.

          Keeping your soy intake relatively low is a good idea.

          What do you think?

          Mike

  • Deano

    Hey dude – I have got all your books apart from Shredded Chef and I am struggling to hit the calorie target of 2500 – 3000 per day. Even if I do have access to more food, I am simply not hungry. I eat calore dense foods such as fats but I always plateau around the 2000 daily mark. I am using both casein and 100% weight Optimum Nutrition sources and I was wondering what snacks could I eat to really add healthy calories to hit my calorie target?
    By the way, I am on a Paelo diet so without the wheat – I am struggling to find foods to add up the carbs that don’t make me physically feel like I’m over-eating for no reason etc.

    • http://twitter.com/MikeBLS Michael Matthews

      Hey,

      Thanks for reading my books and writing! I really appreciate it.

      Most guys find it hard to adjust to bulking macros their first time around. It actually takes a little bit of time to stretch your stomach out to allow for the extra food.

      That said, I like to focus on the following foods when I’m bulking:

      Red meat

      Chicken thighs

      Brown rice

      Quinoa

      Avocado

      Almond butter

      Almonds

      Bananas (go REALLY well with almonds and almond butter)

      Whole-fat Greek yogurt

      Multi-grain pasta and bread

      Sweet potato

      Beans

      Paleo is healthy, but does make bulking tough. You have a few options, really: eat a ton of the carbs you can actually have (learn to love sweet potato, lol); adjust your carbs down and fats up; or do an 80/20 deal where you do include some grains or legumes every day.

      What do you think?

      Mike

      • Deano9

        Hey Michael
        Thanks for replying – nice to see your real too, in an odd way.
        I think I’m going to go for the 80/20 rule because I am really really determined to increase my mass. Thanks for the list of foods I’ll be using this to design a plan this evening. But I’ll let you know how I get on. Thanks for writing your material though it clarified a lot and set me on a path to knowing how to seperate fact from fiction if you know what I mean.

        Thanks Dean

        • http://twitter.com/MikeBLS Michael Matthews

          My pleasure on the reply! Lol Yup, I’m real. ;)

          Good call on the 80/20 issue. Let me know how the meal planning goes. It should be pretty simple when you include some non-Paleo carbs.

          Thanks a lot regarding my work. I’m really glad you’ve found it helpful.

          Keep me posted on how things go!

          Mike

  • Maxwellio

    Hey Mike, I have a mild case of IBS & am looking to properly hit the gym. Do you know of any protein powders that are meant to be more easily digested and which can be used post workout? I hear whey proteins can cause problems for some people. I thought I’d ask as there’s a load of conflicting information on the Internet. Any help would be really appreciated!

    • http://twitter.com/muscleforlife Michael Matthews

      If whey gives you trouble try egg. I really like this product:

      http://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/healthy-n-fit-100-egg-protein/

  • Sajith

    Hey Mike, I recently bought and read your book and have just started really lifting heavy weights (I was a cross country runner for years) for the first time. I was wondering if you could give more insight on how vegan proteins fare in comparison to whey/egg/casein. I take Vega Sport, which is a blend of brown rice, pea, and hemp protein, do you think that is an effective replacement for still achieving similar gains? And also, I’m not sure if it’s slow digesting and good to take before bed. My goal is to prove to myself (and then others) that it is possible to really get big and strong on a vegan diet.

    • Michael Matthews

      Thanks for reading my book and that’s great you’re on the program! I hope you’re enjoying it.

      I actually wrote a new article on this. I think you’ll like it!

      http://www.muscleforlife.com /the-best-protein-powder-for-women/

      (The article is titled for women but that’s mainly for SEO purposes–it goes over information that all of us should have!)

  • max

    Hey mike I’ve just started working out, and would like to know if and which muscle tech is good for toning and building muscle.

    • Michael Matthews

      I’m not a fan of any of MT’s products to be honest. If you want something to help you build muscle, just pick up creatine and ensure you eat enough every day.

      http://www.muscleforlife.com /recommendations/supplement-recommendations/strength-growth-and-recovery/

  • shobhit

    hi… u written awesome …recently m started gym and i want to make my body with good tone but not to look like healthy ..(not to increase my fat)..my weight is 68.8 and m age is 24 plzz tell which protein powder i have to take means whey protein r any other.. plzz tell which brand protein powder i have to take (universal,muscletech,dymatize,esc,labra) plzz help broo

    • Michael Matthews

      Thanks! Honestly no specific protein powder is going to be “best” for your goal, as that really just requires proper training and nutrition.

      Have you read my book Bigger Leaner Stronger? I think you would really like it…

      Regarding brands, I’ve tried everything and have settled on the products I recommend here on the site.

    • sagar

      Hey michael
      I am doing the gyming from last 2years but I dont get rid of lower belly fat till now.and I am taking protien from last 6 months but results are very less.plz tell me how can I get abs and I have only 4 abs plz tell me how can I reduce my lower belly fat. And gain my muscle too??

  • Kwynk

    I just started using these protien and while its expensive, I love it. What do you think of it?
    http://www.inteknutrition.com/PRODUCTS/PROTEIN%20EVOLUTION/protein.html

  • Mohit

    what is 80/20 rule?

  • Steven Talley

    Mike, are you familiar with the beef protein “Carnivor” by MuscleMeds? The chocolate tastes pretty good, and it’s a pretty good value. I know you’ve mentioned too much whey bothers certain people’s stomachs. Could this be a good alternative? You said beef protein is fast digesting right?

    • Michael Matthews

      Yeah I’ve heard about it but never tried it. Beef protein would be a good replacement for whey. The only thing that would sketch me out about Carnivor is the quality of the beef being used…

  • Derrek
    • Michael Matthews

      Looks okay to me!

  • Derrek

    How much protein per scoop? Also what do you think of growing naturals? What do you look for in a supplement? Also how much protein after a workout (depending then might do 2 scoops)? http://www.amazon.com/gp/aw/d/B008U7ML70/ref=aw_1st_sims_2?pi=SL500_SS115

    • Michael Matthews

      I like to see 20-25 grams of protein per scoop. This product looks good to me. 40 grams of protein after working out is perfect.

  • Pingback: What is the Best Protein Powder for Building Muscle | What is the Best Protein Powder - An Overview

  • Derrek

    This is an interesting artilce. I know whey is popular but it doesn’t always sit with people the best and isn’t the healthiest alternative. The only problem is they use 48 g. of protein. http://www.nutritionj.com/content/12/1/86

    • Michael Matthews

      Great find, thanks for sharing.

      I’m not surprised by this actually as brown rice protein is one of the better vegan options. In fact a brown rice/pea blend is often called the “vegan whey” due to its high leucine content.

  • Toni

    Hi Mike, I’m, becoming a big fan of your books, I’ve already read 3 of them, I gave one of your books as a gift to a friend, but now he is telling me that he read somewhere that whey protein can cause loss of libido, have you come across with some information about it?

    • Michael Matthews

      Thanks Toni! I really appreciate your support.

      I’ve never seen anything like that and can’t find anything (just looked around). Sounds like a myth.

      • Toni

        Thank you!!!!

        • Michael Matthews

          YW!

  • Ramesh

    HI

    I’m planning to take Protein Powder, i’m 26 old guy with 86 kgs and 5.11 inch height, I want to loss fat and gain muscle with good shape.

    Query:

    I joined the gym 1 month back, can I take Protein Powder? since i’m beginner to gym.

    Please suggest me which protein powder fulfills my needs

    • Michael Matthews

      Cool on your stats and goal.

      Yes, you can use a protein powder if you’d like. It’s not necessary, but it’s convenient.

      I would recommend starting with a whey that you can use before and after your training.

  • Aries

    I am 31 years old, female and i recently started weight lifting. I am doing this to make my body leaner.I would like to take a whey powder but have no clue which to take. I will go daily to gym.

    • Michael Matthews

      Great on lifting! Here’s the whey I like:

      http://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/optimum-nutrition-100-whey-gold-standard/

  • ronit

    Hiii , i’m ronit from india.. i’m weighing mr than 75kgs.. n ma full body has loose skin .. i hav started gyming n i’m planing to tak sum protein shakes.. but i’m not sure still which 1 to take.. plz help me out

    • Michael Matthews

      Protein shakes themselves actually don’t help with weight loss. Losing fat requires a proper diet and, in most cases, doing some exercise.

      Check out these articles to learn more:

      http://www.muscleforlife.com /the-quickest-way-to-lose-weight/

      http://www.muscleforlife.com /build-muscle-lose-fat/

  • Stephon Benavides

    Hi. I would like to know which protein powder I should take. Right now, I’m doing a lot of aerobic and anaerobic exercises (mostly anaerobic). I weight 137 and I’m 5 feet and 10 inches. I’m trying to gain muscle. Can you please help me?

    • Michael Matthews

      Thanks for commenting!

      Personally I like to use whey for pre- and post-workout nutrition, and otherwise I like egg protein.

      Here are the exact products I use:

      http://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/optimum-nutrition-100-whey-gold-standard/

      http://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/healthy-n-fit-100-egg-protein/

      And remember that eating ENOUGH is key. Check out this article:

      http://www.muscleforlife.com /the-hardgainers-guide-to-guaranteed-muscle-growth/

      Hope this helps!

  • andy

    Do we need to supplement with bcaas? Are those essentials?

  • andy

    Are bcaa supplement essential?

    • Michael Matthews

      No. I only use them for fasted training.

      http://www.muscleforlife.com /the-truth-about-stubborn-fat-and-how-to-get-rid-of-it/

  • Magdalena Villanueva

    Hey, I’m Magdalena. I was wondering what protein shake powder would be best to try for fat burning/ leaner look. Also for muscle building if you’re lifting? I excerise alot and I want to try drinking these protein shakes.

    Hope to hear from you soon.

    • Michael Matthews

      Unfortunately no protein powders are “best” for losing weight–a gram of protein is a gram of protein, regardless of whether it’s whey, egg, casein, pea, etc.

      Getting leaner is a matter of regulating your total daily intake of calories, not a matter of only eating certain types or foods or avoiding others.

      Same goes for muscle building. Whey has a slight edge over others for pre- and post-workout nutrition, but otherwise protein is protein.

  • Dan

    Hey Mike, I was wondering, what is the Maximum percentage of your daily protein intake that you recommend, one can get from protein powder?

    • Michael Matthews

      Good question. I don’t know of any good research on the subject, but I like to get about 60-70% of my daily protein from whole food.

  • http://www.ratedsupplements.co.uk/ Rated Supplements

    Find out the best selling Protein Supplements & Sports Nutrition at:
    http://www.ratedsupplements.co.uk

  • Pingback: MFL Podcast #5: Best protein powder, signs of overtraining, laws for happy living, and more… | Muscle For Life

  • tiggerdeluxe

    Hi Matthew and thank you for a great site! Respect to you.

    I am not a vegan or vegetarian but like to limit my use of animal sources; do you know about Reflex Vegan Protein (pea) ? I would be interested to know your thoughts on that. Also…Greek Yoghurt: As part of my old CrossFit days of eat fat to burn fat, why 0% and not full fat? Would love to know your thoughts. Thank you & keep up the great work!

    • Michael Matthews

      Thanks!

      No I don’t know about that brand but pea protein is good.

      I prefer to get my fats from other sources, that’s all. Full-fat dairy is totally fine though.

      • tiggerdeluxe

        Thank you!

        • Michael Matthews

          YW!

  • Mantas Kemzura

    Hi Michael Matthews!
    This article was good, I am 17 years old, 188cm tall and weight around 70kg.
    Lately I have been hitting the gym and eating much food, mostly everything but I try to target food with protein at most, like chicken, tuna, cottage cheese, eggs and stuff everyday.
    And I kinda have one simple question, should I buy “gainer”? I read that Mutant Mass is amazing but I’m a little worried it wont work, since I am a student and it cost’s a lot!

    Thanks for any answers!

    • Michael Matthews

      Thanks Mantas! That’s great on what you’re doing. I don’t like gainers. I much prefer eating real food…

  • Bronson

    Hi,
    I’ve been gyming it for three weeks now, my goal is to gain lean muscle, also increase the size of my legs, as i think im unproprotioned. i’ve just finished a med size bottle of 100% whey gold standard, which was alright, i dont really feel like im getting much gains though. Im doing a 12 week challenge, that has me sticking to a strict diet plan of high protein, minimal carbs.
    do you have any recommendations of protein powders or any tips that might help in achieving my goals??

    • Michael Matthews

      Great job on starting! Cool on your goals.

      It sounds like you’re not eating enough, and the training program probably isn’t ideal either. What are you doing exactly?

  • João Carlos Clementoni Silva

    Hi Michael. I appreciate your text a lot.

    I’m starting building my meal plan according with your book. I have a question about protein before bed. I can’t buy casein supplement and, where I live, I can’t find good greek yogurt. The best I’ve found has 0g fat, 5,20g carbs and 7g protein in a portion. These carbs in this yogurt, will block my muscle recovery?

    Thank you very much.

    • Michael Matthews

      Thanks! Hmm that’s not inherently BAD but we want you to get some more protein. What about eggs? Could you do that?

      • João Carlos Clementoni Silva

        Yes, I can. Thank you very much!

        • Michael Matthews

          Perfect!

  • Bhuvanesh Waran

    Hello friend,
    im 5.9 inch tall, 64kg weight, and just 24 yrs old smart guy….im not a vegan…
    Always having this proverb “No pain, No gain” in my mind…
    Can anyone suggest me the best routine food & good supplement in our day to day life for gaining muscle and getting good abs…
    and Mathews, i loved the way you recommended us to eat a real food rather than taking some supplements..
    1)Could you tell foods to include as small meals ?
    2)Do and don’t eat foods?
    3)Did Any side effects in consuming whey protein ?
    4)how many hours of sleep needed for everyday ?
    Thanks in advance…
    awaiting for you reply…

    • Michael Matthews

      Hey man! If you search around on my site for those subjects you’ll find articles on each.

      Search for…

      Meal planning

      Whey protein

      Sleep

      Etc.

  • aseem puri

    Hi Michael, I have a question on my fitness schedule. I am 5’11” and my weight is close to 170 lb which is a little higher than my ideal BMI and so I wouldn’t want to lose more than 4-5 lbs over the course of time. I have just started off with strengthening exercises as I am looking to build some strong lean muscles around my arm, shoulders and chest. Also, to complement my weight training, I am taking close to 90 gms of protein supplements (whey and egg) every day. I do 5 days a week training in which I do 1 body part a day. I also love running and so I run anywhere b/w 2.5-3 miles (350-400 cal) every day. My question is – Would this much running affect my aim of building strong lean muscles? Should I cut down on it? As I said earlier, my primary aim is to build muscles without gaining weight.. I am looking for your advice..

    ~Aseem

    • Michael Matthews

      Great! I like what you’re doing.

      Yeah that’s a bit too much cardio for muscle building purposes. I would reduce to 3 x per week and make sure you’re having some protein before.

      • aseem puri

        Thanks a lot for the reply Mike. Can’t thank you enough for the unconditional support. As you said, I have reduced my run to 1.5 miles (225 cals) for 4 days in a week, so wouldn’t be burning more than 900 cals in a week. Also, since I am taking close to 90 gms of proteins and doing strengthening exercises 5 days a week, I believe that would be good to start building muscles. Please let me know if you think otherwise.
        Again, appreciate your help.

        Regards,
        Aseem

        • Michael Matthews

          My pleasure. Yes, that sounds like a good plan. Keep me posted. We can adjust if necessary.

  • Pingback: best protein for muscle mass | psgroove.net

  • asim shahzad

    Hi,
    im 5.11 inch tall, 70kg weight, and 31 yrs old guy.
    I’ve been gyming it for three months now.
    Can you suggest me the best routine food & good protein powder in our
    day to day life for gaining muscle and getting good abs…
    Thanks in advance…
    awaiting for you reply…

  • halevi

    Great article! I can’t eat the powders you suggested b/c I only eat certified kosher products. I’m also lactose intolerand. I know, I have a lot of requirements. Do you know if this one is worthwile:
    Integrated Supplements CFM Whey Protein Isolate Diet Supplement, Dutch Chocolate, 2 Pound

    http://www.amazon.com/Integrated-Supplements-Protein-Supplement-Chocolate/dp/B00147ZOO0/ref=sr_1_1?ie=UTF8&qid=1398715486&sr=8-1&keywords=kosher+whey+protein+isolate

    • Michael Matthews

      Thanks! Oh okay. Yeah that could be good. I’ve never tried/heard of them.

  • sonam

    hi i am 28 years old guy.i have fat cheek and belly.my height is 5.5 inch and weight 56kg…/now i want to loose my cheek and fat belly and gain some weight cos my hand and leg are thin.so what protein would you suggest me. m non veg guy…

  • Nikhil B

    hi, I have been taking ON’s whey protien for a month, but gained only 500gm muscle. Should iswitch to some other supplement. My training goes 6 days week 1 day/ muscle with 30 mins cardo daily

  • preet

    Hi..i am 41 year old male..height 5-8 weight 73.. i have been doing gyming since 4 years..but i havent get the desired results..please tell if a man of my age can gain muscles and what sort of diet plan would you suggest for me..

  • Anoop

    Hey Man!
    Thanks, was a great article.
    I am 25 Years old guy, 5’7 Height and 62 kg weight. I started weight training for lean muscle growth 22 days back to gain 10 kg, I am eating right enough calories and proteins, have gained about 2.5 kg of weight since i started.
    Is this growing rate good? should i go for protein shake (haven’t used yet)?
    If yes which protein shake should i opt (i hear many brands offering whey protein how to select best one). Pls Help thanks.

  • risvo

    Hey Mike,
    I know it’s a good idea to take a protein shake about 1 hour before a workout, and then another protein shake with carbs immediately after a lift session, but would protein shakes before or after a HIIT cardio session be beneficial?

    Or best just keep the protein shakes to the lift days?

    Thanks!

    • Michael Matthews

      If you’ve eaten protein within the last hour or two you don’t have to eat anything before. Otherwise some protein or leucine or BCAAs (if you want to train fasted) is a good idea.

  • Matt C.

    Hey Mike, I recently purchased Whey+ and like it a lot. One question though: why is there a medical warning on the bottle? Why is it not safe for pregnant or nursing women? I was confused to find that warning considering the ‘no BS’ approach you have brought to the Legion product line. Can my nursing wife really not drink Whey+? Thanks.

    • Michael Matthews

      Thanks! That’s just a standard “cover your ass” statement that has to be on the bottle. There’s no reason why your wife can’t use it so long as she does fine with whey.

  • Tarun

    Hi Mike..
    How would you compare creatine and whey isolate? I am 6 ft 2 inchs with 70 weight. I want to improve my muscles. Which one of the two is more advisable?
    Thanks

    • Michael Matthews

      Creatine. Whey is a good source of protein but you can just eat food instead whereas you can’t get creatine’s effects without taking it.

  • has

    hi there im overweight and looking to lose weight with out lose skin so i need to obtain more protein in my diet. which from whey or casein would be best to prevent muscle loss and prioritise fat as a source of energy during my calorie deficit . i will also be doing a little resistance training along with some cardio. but im not sure as i have heard whey is better for one thing and the casein is better at prevent loss of muscle mass which is what i want but what would be best in your opinion.
    many thanks

  • Shijo

    Hey Mike,
    I want muscle and mass. Which is the best protein for me? Recently I read in a magazine that, most of the protein powders contain steroids in lesser amount but it will not be labelled, is that true? Is there any good quality protein powder with no side effects?Myotein is the best, no?

  • Jack

    Hi mike,
    I am 15 years old and I weigh 130 lbs. I play highschool sports and I need to get bigger and stronger. I need to gain weight and muscle. I workout a lot and I’m not sure what protein powder is best for me…?
    Thanks!

    • Michael Matthews

      Hey! You can go with any of the products I recommend here on the site:

      http://www.muscleforlife.com/recommendation/supplements/

      Most important, however, is going to be eating a lot of food and training your muscles. Are you doing this currently?

      • naveaz khan

        Hi am naveaz khan 24 year old my waight is 80 kg I a slim physic and I am doing work out from almost 1 year I just now a week ago start serious mass protein but it doest not give me any size nor I feel it I think either protein powder is not original or either it is not best suited for me so suggest me any good protein for gaining size

  • Maria

    I’ve heard that some protein supplements contain lots of sugar and fat, is this true and if so, which supplement you recommend because I am diabetic. Thank you.

    Maria

  • Kelcey Z

    Hey Mike. Just bought Dymatize ISO – whey isolate. Really excited to try. Would you recommend that isolate is better to have post workout than just regular whey? I know the isolates are a bit more expensive.. but willing to pay more if its worth it.

    Another great article. Thanks!

    • Michael Matthews

      Great! No it doesn’t matter. Isolates are just nice because of the removal of the lactose and fat.

  • sumukh

    hi…. u have written awesome… I am 20 yrs old weighing 55 kg and my height is 5’8. I have been gyming for about a month I wish to have a lean body and gain some weight. Please suggest me which protein I should take. Thank you

  • Jonny

    Hey Mike, I just finished reading BLS and look forward to starting the program. Heres my question: I only eat strictly kosher food which limits my options when it comes to protein powders. I managed to find a kosher whey protein but I haven’t seen any casein or egg proteins (aside from straight up dried egg whites, which I can’t imagine being very palatable) that I can use before bed. I read that brown rice is a slower digesting protein, would that work before bed?

    On a separate note, I am not entirely comfortable with the idea of taking supplements (aside from protein). Is there anything I should change about the workout or eating plan if I don’t use creatine or any of the others you suggest? How severely do you think skipping these would impact my gains? Thanks!

    • Michael Matthews

      Thanks for reading my book and writing! I really appreciate it.

      No worries you can use the whey or do what I do, eat some low-fat cottage cheese or 0% Greek yogurt.

      Nope nothing changes. You’ll be fine. :)

      • Jonny

        Just making sure I understand, whey protein or greek yogurt would be preferable to rice protein before bed?

        • Michael Matthews

          I would say Greek yogurt > whey > rice.

          • Jonny

            Ok thanks!

          • Michael Matthews

            YW

Sign in to Muscle For Life
Sign in below to access your account Connect With Facebook
or use your MFL Account