Muscle for life

How to Find the Best Protein Powder for Women

How to Find the Best Protein Powder for Women

Despite what many companies claim, there is no single best protein powder for women. Here’s how to find the best for you.


Choosing the right protein powder can be tricky.

Should you go with whey? Casein? Soy? Egg? Rice? Hemp? Pea? Something else altogether?

Well, if you’re like me, you want a protein powder that meets the following criteria:

  • Good macronutrient profile (high in protein and low in carbs and fats)
  • Minimal amount of artificial ingredients
  • Tastes good
  • Mixes well
  • Is reasonably priced

That narrows the field down but still leaves quite a few options. And in this article, we’ll look at each and help you find what will best fit your body and needs.

Let’s start with addressing a common lie told to women about protein powders and weight loss.

The Best Protein Powder for Weight Loss

best protein powder for weight loss

Here’s a truism of health and fitness marketing:

If you want to dramatically increase sales of any product or service, just tell people it’s going to help them lose weight.

Hence weight loss pills, weight loss pre-workout drinks, weight loss protein bars, and weight loss protein powder.

The reality, though, is there is no such thing as a “weight loss food.” 

That said, certain foods are more conducive to weight loss than others.

The reason why some foods are “better” for weight loss than others boils down to the amount of calories they contain and how those calories break down into protein, carbohydrate, and fat.

Generally speaking, the best foods for weight loss are those that provide an abundance of micronutrients and are filling while also being relatively light in calories and in dietary fat and added sugar in particular.

When you focus on eating these types of foods, you’re much less likely to struggle with hunger issues and overeat.

For example, my favorite “weight loss foods” are…

  • Low-fat varieties of protein like lean types of meat (chicken, lean beef, fish, and so forth), low-fat dairy products, egg whites, and even grains and vegetables. While protein powder is convenient, it can leave you hungry if you have satiety issues.
  • Whole grains like wheat, brown rice, oats, and barley.
  • Vegetables like green beans, carrots, broccoli, and artichoke.
  • Legumes like green peas and beans.
  • Tubers like white potato, which is incredibly satiating, and sweet potato.
  • As you can see, a bunch of high-fiber, unprocessed foods that taste great, provide your body with plenty of micronutrients, and keep you full.

The foods you want to avoid when dieting to lose weight are those that are very calorie dense and high in dietary fat and added sugar, but which aren’t all that filling.

Highly processed junk food like chips, candy, cookies, and other “goodies” and caloric beverages fit this bill, of course, but there are quite a few healthy foods that do as well.

For instance, I love nuts, oils, and butter, but have to limit my intake of them while dieting because they pack a ton of calories and dietary fat without doing much of anything to fill me up. The same goes for foods like dried fruit, chocolate, avocado, and whole-fat dairy–all foods I love, but that I avoid while dieting.

Now, when we’re talking protein powders, the powders most suitable for weight loss would be those that are as close to pure protein as you can get.

As far as I’m concerned, any carbohydrate and fat in a protein powder is just “wasted” calories that I’d rather be eating.

In fact, drinking calories is generally an awful idea when you’re dieting to lose fat.

The major problem with caloric beverages, ranging from soda to sports and energy drinks to fruit juices, is they don’t trigger satiety like food.

You can drink 1,000 calories and be hungry an hour later, whereas eating 1,000 calories of food, including a good portion of protein and fiber, will probably keep you full for 5 to 6 hours.

Here’s a quote from researchers from Purdue University, who investigated the influence of meal timing and food form on daily energy intake:

“Based on the appetitive findings, consumption of an energy-yielding beverage either with a meal or as a snack poses a greater risk for promoting positive energy than macronutrient-matched semisolid or solid foods consumed at these times.”

That is, people who drink calories are much more likely to overeat than those who don’t. This is why research shows a clear association between greater intake of sugar-sweetened beverages and weight gain, in both adults and children.

Alright, let’s now take a look at the most popular types of protein powders on the market, starting with whey protein.

The Scoop on Whey Protein

protein woman

Whey protein is by far the most popular type of protein supplement out there. You get a lot of protein per dollar spent, it tastes good, and its amino acid profile is particularly suited to muscle building (more on that in a second).

What is it, though?

Whey is a semi-clear, liquid byproduct of cheese production. After curdling and straining milk, whey is left over.

It used to be thrown away as waste, but it was discovered that it’s a complete protein and that it’s abundant in an amino acid known as leucine. Leucine is an essential amino acid that plays a key role in initiating protein synthesis.

When the world of sports nutrition caught on to this research, the whey protein supplement was born.

Whey protein can be taken anytime, but it’s particularly effective as a post-workout source of protein because it’s rapidly digested, which causes a dramatic spike in amino acids in the blood (especially in leucine). This, in turn, may stimulate more immediate muscle growth than slower-burning proteins.

So, whey is an all-around good choice for protein powder for men and women.

I should mention, however, that even if you’re not lactose intolerant, you can be allergic to the actual proteins found in cow milk. This is why some people don’t do well with highly refined forms of whey, such as whey isolate or whey hydrolysate, which have virtually all lactose removed.

If whey bothers your stomach, try a non-dairy alternative like egg protein or a rice and pea protein blend, which we’ll talk about soon, and you’ll be fine.

The Scoop on Casein Protein

protein for women's weight loss

Like whey protein, casein protein supplements are very popular and are also a protein found in milk. The curds that form as milk coagulates are casein.

Casein protein is digested slower than whey, causing a smaller spike in amino acids in the blood, but a steadier release over the course of several hours.

There’s an ongoing debate about whether supplementing with whey is better than casein for building muscle or vice versa, but here’s what most reputable experts agree on:

  • Due to its rapid digestion and abundance of leucine, a 30-40 gram serving of whey is probably your best choice for post-workout nutrition.
  • Due to its slow release of amino acids, casein is a great all-around protein supplement. While it may or may not be as optimal as whey for post-workout protein (the jury is still out on this), there is a growing body of evidence indicating that, as far as protein powders go, a slow-burning protein is the best overall choice for building muscle.
  • Casein is a good protein to have before you go to bed, which can help with muscle recovery.

I’ve always used whey protein in my post-workout meal and preferred a scoop or two of egg protein later in the day, but with egg protein prices out the roof, I’m now just eating low-fat cottage cheese or Greek yogurt instead.

The Scoop on Egg Protein

top rated protein powder for women

Many people don’t even know that you can buy egg protein in a powder form. Well, you can and it’s a great source of protein.

Egg protein has three primary benefits:

This is a measurement of how efficiently your body can actually utilize various forms of protein, and egg’s score varies based on the research, but is always at the top of the list. According to animal research, egg protein is similar to whey in its ability to stimulate muscle growth.

As you know, this means it results in a longer release of amino acids into the blood, which may be conducive to better overall muscle growth.

  • Egg protein has little-to-no fat and carbohydrate.

Egg protein powder is made from egg white so any fat or carbohydrate would be added for taste and texture.

The bottom line is egg protein is just a great all-around choice.

As I mentioned earlier, it has long been my preferred choice for all protein supplementation outside of my post-workout meal but prices have been out the roof for the last six months or so. Once they come back down I’ll be including it in my regimen again.

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

The Scoop on Soy Protein

women protein shakes

Soy protein is a mixed bag.

While research has shown it’s an all-around effective source of protein for building muscle, it’s also a source of ongoing controversy, and especially for men.

According to some research, regular intake of soy foods has feminizing effects in men due to estrogen-like molecules found in soybeans called isoflavones.

For instance, a study conducted by scientists at Harvard University analyzed the semen of 99 men, and compared it against their soy and isoflavone intake during the 3 previous months.

What they found is that both isoflavone and soy intake were associated with a reduction in sperm count. Men in the highest intake category of soy foods had, on average, 41 million sperm/ml less than men who didn’t eat soy foods.

On the other hand, a study conducted by researchers at the University of Guelph had 32 men eat low or high levels of isoflavones from soy protein for 57 days, and found that it didn’t affect semen quality.

Furthermore, literature reviews like those conducted by Loma Linda University and St. Catherine University suggest that neither soy foods nor isoflavones alter male hormone levels.

What gives, then?

Well, there isn’t a simple answer just yet but one promising line of research shows that soy’s effects in men can vary depending on the presence or absence of certain intestinal bacteria.

These bacteria, which are present in 30-50% of people, metabolize an isoflavone in soy called daidzein into an estrogen-like hormone called equol.

In a study conducted by scientists at Peking University, researchers found that when equol-producing men ate high amounts of soy food for 3 days, their testosterone levels dropped and estrogen levels rose. These effects were not seen in women, regardless of equol production or lack thereof.

Related to this is a study conducted by researchers at Sungkyunkwan University, which found that in a high-estrogen environment, isoflavones suppressed estrogen production, and in a low-estrogen environment, they increased estrogen production.

Now, in the case of women, research shows that soy is less likely to negatively affect hormones. 

There are other things to consider, however.

Studies show that soy protein contains substances that inhibit the digestion of protein molecules and the absorption of other nutrients, as well as several known allergens.

While there is evidence that soy might have special benefits for women such as reducing the risk of heart disease and breast cancer, other studies cast doubt on these findings. And to the contrary, soy can even stimulate the growth of cancer cells.

The bottom line is if you want to supplement with a protein powder several times per day, I recommend you go with something other than soy.

The Scoop on Other Vegan Proteins

best protein supplement for women

Non-soy sources of vegan protein such as rice, hemp, and pea protein are often demonized as being “incomplete” and inferior sources of protein.

That is, some “experts” claim that these plant proteins are missing essential amino acids that your body needs and thus must be combined in special ways to form “complete” proteins that your body can use to build muscle and repair tissues.

Well, this myth and the faulty research that spawned it was thoroughly debunked years ago by scientists at MIT but it still lingers.

The bottom line is this: all protein found in plants and vegetables is “complete.”

What is true, however, is that some forms of vegan protein are lower in certain amino acids than others, and some are better absorbed by the body, making certain sources smarter choices than others.

Three of the better, and more popular, types of vegan protein powders are rice, hemp, and pea protein. Here’s how they stack up:

Rice protein is a great choice.

It has a high biological value–around 80% (similar to beef)–and tastes great. In terms of specific products, I really like SunWarrior’s rice protein.

Pea protein is equally good.

Its biological value is about as good as rice’s and it has a high amount of leucine, which is important for maximizing muscle growth. In terms of brands, you can’t go wrong with NOW Foods’ pea protein.

It’s also worth noting that using a combination of rice and pea protein works especially well, as their combined amino acid profile is similar to whey protein’s. That’s why this mixture is often called the “vegan’s whey protein.”

Hemp protein is the poorest choice of the three.

Hemp has a great micronutrient profile but it’s only about 30-50% protein by weight whereas other options discussed in this article are 90-100%. And as I mentioned earlier, drinking more calories than you need to is generally a bad idea.

Furthermore, the protein in hemp isn’t absorbed nearly as well as rice or pea protein, let alone animal products like whey, casein, or egg protein.

The reality is hemp should be viewed more as a whole food, and not as pure protein supplement.

The Bottom Line on the Best Protein Powder for Women

best protein powder

You now know everything you need to make good, informed choices about what protein powder will be best for you.

Here’s a recap:

  • No one protein powder is unequivocally better for weight loss than another but the less carbohydrate and fat in the powder, the better.
  • Whey protein is particularly good for having post-workout.
  • Whey, casein, and egg are good for general supplementation, with casein and egg possibly being better for long-term muscle gains.
  • A slow-digesting protein like egg or casein is good for having before you go to bed. Food works well for this as well (eggs, low-fat cottage cheese, and Greek yogurt are my favorites choices.)
  • It’s probably a good idea to skip soy protein and go with something else instead.
  • A blend of rice and pea protein is a great option for plant-based protein.

As I said earlier, I found what works great for me is whey protein after my workouts and egg protein for all other supplementation needs (hopefully the prices come back to Earth!). With a bit of experimentation, you can find what works best for you as well.


What are your thoughts on the best protein powders for women? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • Pingback: What is the Best Protein Powder for Building Muscle? | Muscle For Life()

  • Jenny Leadem

    Great article as always Mike! And it came at the perfect time, I am running low on casein and was considering switching to something else. I looovvee the taste and at first it was great. But now it’s started upsetting my stomach some nights. I’m not 100% sure what the trigger is. Some flavors seem to make it worse than others and the temperature I have it at seems to make a difference. But it’s the opposite of what you would think. If I drink it hot like coco it upsets me less than when it’s really cold. I used to have it with milk so I figured that might be it so I switched to soy milk then that started upsetting me worse so I might be allergic so soy protein is out(though I do fine with soy nuts and edamame go figure). But even with just water it still bothers me some nights. So right now egg protein at night is looking like the best choice. The benefits you listed in the article may have won me over. I just hope it doesn’t taste completely terrible.

    • Michael Matthews

      Thanks Jenny!

      I’m the same with casein. You might just have a sensitivity to milk protein like me.

      Yeah egg is a good choice for a slow-burning protein. Or you can go with a food like 0% Greek yogurt (this doesn’t bother my stomach at all) or low-fat cottage cheese (ditto).

  • Paul

    What about spirulina?

    • Michael Matthews

      It’s actually a decent source of protein, but VERY expensive…

      I take 5 grams per day for its anti-inflammatory effects though. Good for joint health.

  • Jonathan

    Sorry, but egg protein is NOT digested slower than casein, its digested between 2-4 hours, and casein is digested between 4-7 hours. That study you linked to “egg is digested even slower than casein” says nothing about the rate of digestion of egg or casein, its about protein intake.

    • Michael Matthews

      Thanks for the comment, but you should actually read full papers, not just abstracts.

      Here is the absorption data for egg protein:

      “The absorption of 25 g of 13C-, 15N-, and 2H-labeled egg protein, both cooked (C) and raw (R) were evaluated. Measurements of mean 13CO2 exhalation rate in breath after the ingestion continued for 6 h. The cumulative amount of administered dose of 13C recovered in breath over the 6-h period was 17.23 ± 0.69 g (68.92%) for (C) and 8.20 ± 0.94 g (32.8%) for (R), giving an estimated absorption rate of 2.9 g/h and 1.4 g/h respectively for cooked and raw egg proteins (43).”

      Absorption rates of 2.9g/h for cooked egg, and 1.4g/h for raw egg.

      Here’s the data on casein:

      “Absorption rates of “fast” and “slow” dietary proteins, whey (WP), and casein (CAS) respectively, provide an interesting contrast in protein absorption kinetics. In a study by Boirie et al. (38), subjects were fed 30 g (336 mmol N) of labeled whey protein (13C-WP), or 43 g (479 mmol N) of labeled casein protein (13C-CAS), with the same amount of dietary leucine (380 µmol/kg), where postprandial leucine balance is used as an index of protein deposition (39, 48). The rapid absorption of WP in the first 3 to 4 h accounted for the vast majority of amino acid absorption in the order of 8 to10 g/h and ~ 6.1 g/h for CAS. A second study involved the repeated consumption of 2.3 g of whey protein every 20 min (RPT-WP), (a rate of ~ 7g/h), to mimic slowly absorbed amino acids. This was compared to a 30 g protein meal of amino acids (AA). Estimated absorption rates were ~ 8 g/h and 6 g/h for AA and RPT-WP, respectively (39).”

      Absorption rate of 6.1 g/h for casein.

      Conclusion: egg protein is digested and absorbed slower than casein.

  • AC Kang

    Other things equal, I find casein runs a lot thicker than whey, and it keeps expanding inside the bottle if not drank right away, maybe that’s why it upsets some’s stomaches?

    • Michael Matthews

      Yeah it is a bit thicker than whey. I’m not sure if that affects its digestibility…

  • Mariana

    Great article!
    My stomach isn’t a fan of dairy, I bloat up like a pregnant woman, but I still take my ON Natural after my workout, and my favorite—egg protein! Healthy N Fit—with my last meal.
    What I found with a lot of soy protein, and it’s probably not with all of them, is that their sodium levels are like 123093409 high, too. I’m cheap, I’ll keep on bloating.

    • Michael Matthews

      Thanks Mariana! I don’t do too well with dairy either. A little won’t bother me but if I go over 70 grams of whey per day, my stomach will get mad. I do the same–natty whey after training, egg otherwise.

      Ah good call on the sodium content of soy protein. I never use it so didn’t know. 🙂

  • Brandy Lassiter

    I have tried whey,soy, and egg….for some reason i gain weight with the whey and soy but not the egg……thanks for the information….I’m going back to the egg..

    • Michael Matthews

      That’s interesting. It’s most likely an intolerance that’s causing bloating/water retention. Egg is great. My favorite. 🙂

  • Helenm

    Am starting on six star protein smoothie is a veggie one, you think it will work after my workouts.

  • cestalyne

    I tried to leave a comment – dont’t know if it worked? Anyways! I am a woman and just bought this: http://www.amazon.com/CytoSport-makers-Muscle-Milk-Chocolate/dp/B003U0FFCU they whey stuff from cytosport and I know it is part concentrate and part isolate – do you think that one is okay or should I return it and just get the gold standard whey? I work out 1 hour a day 5 times a week for reference. Thanks so much! Great site with lots of great research to back it.

    • Michael Matthews

      Honestly I’m not a fan of Muscle Milk because a) it upsets my stomach and b) it has a ton of chemicals and other un-pronouncables in it. I prefer a cleaner product with only a few ingredients.

      That’s me though…

      Thanks on the site! I’m really glad you like it. 🙂

  • Tascha

    What do you think about raw fit?

    • Michael Matthews

      Actually looks like a good product. I would use it.

  • Tanya

    Hiya! Healthy N Fit Egg White Protein or Jay Robb Egg White Protein (chocolate)? Have you tried both and if so which do you prefer?

    • Michael Matthews

      I like HnF simply because JR is really expensive and I don’t like the taste.

      • Tanya

        Thanks so much for your reply. Will have to give HnF a go, my stomach reacts badly to whey.

        • Michael Matthews

          YW! Lemme know how you like it. Whey bothers my stomach at a point too.

  • Sebastian

    What happened to your line of products? When will you make it available for purchase?

    • Michael Matthews

      We’re still working away on them! The website will go live next week, so keep an eye out! (I wanted to launch this week but we still have a lot of little details to wrap up first…)

  • Anna

    Hi Mike! Another great article. I still breastfeed my 19 months old girl, do you think that there is a problem to use whey protein powder? Thanks

  • Anna

    Great article again Mike! I’m still breastfeeding my 19 months old baby daughter, do you think that there is any problem to take whey protein powder? Thanks

    • Michael Matthews

      Thanks! I don’t see any reason why would be an issue. Whey protein is added to many baby formulas.

  • Pingback: The Great Protein Debate- Need Your Help!! | Burpees to Bubbly()

  • Hala

    What would you say is the best whey protein brand for a female?

    • Michael Matthews

      Here’s what I like:

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

  • Derrek

    Have you found as pea and brown rice protein mixture that you like?

    • Michael Matthews

      Yeah I like the Sunwarrior product I recommend here on the site:

      https://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/sunwarrior-raw-vegan-protein-powder/

  • Derrek

    *spirulina sry.

    • Michael Matthews

      I don’t like spirulina as a protein supplement. Its protein by weight is just too low. It’s a great supplement for general health though:

      https://www.muscleforlife.com /recommendations/supplement-recommendations/joint-supplements/now-foods-spirulina/

  • Alexandra

    Great article! What are your favorite brands? and can I mix in some egg protein with Casien? I want to start working out and have been thinking about buying a protein powder, I figured it can only do good to my body and this article has def helped.

    • Michael Matthews


      Here are my faves:

      https://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/

      Yes you can mix egg and casein if you’d like.

  • Lils✌

    Thanks so much for the info! What do you think about Lean1?

    • Michael Matthews

      You’re welcome! Lean 1 looks okay for a meal replacement type shake.

  • Simmi

    Hi Mike,

    I just want to know about a good product for me coz i am working out from last two years but i don’t starts having any protein supplement can u please guide me?

    • Michael Matthews

      Sure. I like whey for pre- and post-workout shakes, and otherwise I like egg. Here’s what I’m currently using:

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

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

  • Chelsea Sawyer

    Although hemp protein is the poorest of the three, still a lot of people want to consume it, most especially the athletes. This was actually emphasize by http://www.hempstore.com.au/

  • Nina

    Diet Dessert-Milk Shake Bar-Ice Cream Sandwhich flavor! It is a whey protein that has great flavors and only has 120 calories, low carb and tastes great and I mix with 1/2 cup of almond milk and water, ice!!! Really good…

    • Michael Matthews

      Sounds delicious. 🙂

  • Ro Ro

    I am 32 year old cancer patient who has been given the green light from my doctors to lose weight. I am looking to get to my healthy weight of 150 lbs. I am going to begin juicing along with a healthy diet, cutting out red meat (maybe once or twice a year), two day training with my a local MMA fighter personal trainer I am now 190 lbs. and my question is what is the best protein powder for jucing and meal replacements for woman and cancer patients? I was looking at the whey protein isolate ISOFLEX…any thoughts or recommendations?

    • Ro Ro

      correction: red meat is once or twice a month not a year whoa that would be insane for me at least lol

    • Michael Matthews

      Thanks for writing! Cool on your plans to get to your healthy weight. I would go with one of these products:

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

      https://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/sunwarrior-raw-vegan-protein-powder/

      What do you think?

    • Shirley B. Stone

      Optimum Nutrition rocks.I have been a user of Optimum Nutrition’s protein powders for many years. They usually have a good flavor, and mix well. I used to really like the dutch chocolate flavor of their “pro complex” formulation, since the early 90’s or so.

      More info: http://ibookmarkedit.com/optimum-nutrition-100-whey-gold-standard-double-rich-chocolate-5-pound/

    • Russ Vanover

      According to the book The China Study a diet with high amounts of Casein cause cancer to grow….I’d go pea/rice if I were u

      • Michael Matthews

        Don’t take the China Study at face value:


        • Derrek

          However, a plant based diet is healthier and individuals tend to live longer. There is a plethora of research on the benefits of a plant based diet.

          • It depends on your lifestyle. If you’re sedentary sure, I could agree with that. If you’re physically active, though, everything changes.

          • PK

            Could you post a link to the research that makes that claim please? I’d love to read it. Thanks!

          • That a plant-based diet is better for sedentary individuals?

          • PK

            No, sorry, I wasn’t clear. I’m asking about the comment that “everything changes” for physically active individuals. I’ve just never read anything that shows that the health benefits of a plant based diet are any less for a physically active individual.

          • Oh no what I meant is that overall health changes very dramatically and benefits that you may see in a sedentary individual wouldn’t necessary be replicated or relevant in a physically active individual.

  • Vikie


    What country does the rice come from for the Sunwarrior protein powder? Where is it processed? Thanks.

    • Michael Matthews

      I’m actually not sure Vikie. Shoot them an email though and I’ll sure they’ll answer you!

  • Gabriela

    great article … thanks for talking about vegan options 😉

    • Michael Matthews

      Thanks! 🙂

  • Indira

    Great article. What is your take on the Arbonne protein mix? https://www.arbonne.com/shop_online/showitem.asp?ProductId=2069

    Also which protein mix is more natural than processed? Would it be the whey?

    • Michael Matthews

      Hmm slick marketing but no real product information. Not sure…

      All protein powders are fairly processed, which is just part of creating it. Not all forms of processing are bad though. Not sure which form is least processed, but all discussed in this article are healthy.

  • Sarah

    Hi Mike!

    Good information! I just wanted to comment on one thing.

    You said : “Fortunately for women, however, you don’t have to worry about how soy might affect your hormones”.

    I would say that this is debatable. There was a time I tried to switch to soy milk instead of regular milk, and used tofu, in modest amounts, in my diet. What I found is that I have to use soy in a VERY limited quantity as regular or semi-regular intake of it promotes hormone imbalance in me (I’m a woman), throws off my regular 28 day cycle, makes me suffer through all of my PMS symptoms throughout the month and not just once a month, gives me an immense amount of pimples and also makes me feel lethargic.

    I could just be an anomaly in this case, but because it messed with my hormones rather than anything else, I would say that it may affect women negatively as well!

    • Michael Matthews

      Thanks for commenting Sarah! That’s interesting it affected you like that because the research I’ve seen concludes that soy only has benefits for women.

      But that’s the story of soy–there’s quite a bit of research that says it’s great, but a LOT of people that don’t do well with it.

  • ba ba

    hello mike
    i want to gain weight i am 45 kg 27 year old . I’m still breastfeeding my 18 months old baby daughter what will u suggest ?

    • Michael Matthews


      Cool on your weight and goal. If you can start lifting weights, that will be the best way to go about it.

      Lemme know if that’s possible!


  • Sháüri

    Mike…I am looking for a iso whey that is safe and free of dairy, nuts, no egg if possible and celiac friendly. With taste:-)
    Is this possible? ¿
    I am a cancer survivor and lifer, running in ultra marathons and 60 k walks, 5-6 days at gym with my trainer. What do you suggest is best and also great for staying lean!”NO BULKING”, And a alternative for a supplement/ pre n post workouts/ all the in betweens you suggest:)?¿
    Plus looking for a great electrolyte drink for workout snd running.
    Thank you in advance~ Sháüri:)

    • Michael Matthews

      Well whey comes from dairy so that won’t work. But if you want a no-dairy, no-egg protein, check this out:

      https://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/sunwarrior-raw-vegan-protein-powder/

      Wow great job on beating cancer and that’s an intense cardio schedule.

      For staying lean, regular weightlifting with some cardio and regulating caloric intake is all it takes.

      Not sure on an electrolyte drink…

  • Carl

    Great article, Mike. My wife (37 years old) is a cancer patient, and has lost far too much weight and muscle volume. What type of protein powder would you recommend to get her muscle volume back, to take both after exercise and just as part of a nice strawberry smoothie? Thanks.

    • Michael Matthews

      Thanks Carl! I’m sorry to hear that about your wife.

      Really any of the options given in this article will work. I like whey most for pre- and post-workout though, and egg otherwise.

  • Shuchita Sonalika

    Hi Mike, thanks for sharing. So much info out there on this is overwhelming, really. Any thoughts on Vega sport performance protein. A friendgot me that but I’m a little skeptical to begin. My goal is to lose about 20 lbs, for which I’m doing a diet but also concerned about getting proper nutrition.

  • Shuchita Sonalika

    Hi Mike, thanks a lot for sharing. So much info out there on this is overwhelming, really. Any thoughts on Vega sport performance protein? A friend got me this for me but I’m a little skeptical to begin. My goal is to lose about 20 lbs, for which I’m doing a diet but also concerned about getting proper nutrition.

    • Michael Matthews

      Thanks! Glad you liked it.

      This is a good product–it’s a pea and brown rice blend.

      Hope your diet goes well!

  • Wendy

    It’s refreshing to read an unbiased, science-based recommendation. No hidden agenda here! Thank you for refining the research…I now know where to begin. I have Lyme disease with co-infections, and working out like I used to is difficult, but I need to maintain muscle mass, strength and flexibility. For the reasons you point out, I believe the egg protein supplement is best. If you have any additional insight for someone in my situation, I would appreciate your perspective. Thank you for the information, and the credibility!

    • Michael Matthews

      Thanks Wendy! Really glad you liked it.

      I’m sorry to hear about the disease–my friend’s dad had it and had quite a time getting rid of it (which he did, though).

      I really like egg protein–it’s clean, doesn’t bother my stomach, and tastes fine.

      Unfortunately I don’t know anything about treating Lyme, but I DO know it can be treated naturally…

  • Lande

    Hi Mike I a 33 female. I went from 169lbs to 150lbs. I will be going to the gym to tighten and tone, however, I want to purchase a protein power to help with my building my muscles thus assisting with toning. What do you recommend?

    • Michael Matthews

      Great job on the weight loss! I like to use whey for pre- and post-workout, and egg for any other shakes.

      • Lande

        Thank you.

        • Michael Matthews

          YW 🙂

  • Alice

    Hi mike really interesting info:) I am 5’8 65kg quite fitish:/ training at least an hour 5/6 times a week. I want to tone up but almost lean down. Is protein a good option or will it bulk me up? If not, what is a good amount to take daily? Thank so much alice

    • Michael Matthews

      Thanks! Cool on your stats and routine. High-protein diets are ideal for building and preserving muscle while losing fat. Check out these articles for more info:

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

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

  • aaria

    hi Michael. That’s really good and honest article. I really appreciate your work. And I have noticed that u reply to all the queries really soon, which is even better.. Thanks for your article.
    m a 24 years female. I had a bit extra fat on my body. I was trying to get rid of my belly fat by dieting. but I lost almost 6kgs weight and I lost all fat from my butts and thighs which I really didn’t want to lose. I lost a bit of fat around waist line but I still do have bulging out belly. at this time I weigh almost 55kgs and m 5ft 3 in.
    could u plz suggest me some supplements or exercise routines which could help me regain my thighs and butts and at same time reduce the belly fat..
    Thank you so much.

    • Michael Matthews

      Thanks! I’m really glad you liked my article.

      Great job on your weight loss, and what you’re dealing with is stubborn fat. Check out this article for more info:

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

  • disqus_YCXbNNlfvy

    Hi! I’ve recently started hitting the gym to loose weight and tone my body. Which protein shake should i take and when should i start?

    • Michael Matthews

      That’s great you’ve started! Honestly protein powder doesn’t DIRECTLY help you lose weight or build muscle–it is just a convenient way to get protein, and a high-protein diet is an important part of losing fat and building muscle.

      Check out these articles to learn more:

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

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

      Hope this helps!

  • April

    Good Morning Michael, I wish I would have read your article before going to the nutrition store lol but here’s my dilemma, I’m a woman standing at 5’9 223 lbs and from what the guy said at the store I have 29% body fat (even tho I feel like theres more because I look so “healthy” :p but he sold me this protein powder called Unleashed Muscle-Muscle Foundation..Have you heard of it? he also sold me on some cleansing pills Body fuel Purify. Now I haven’t started any of it yet because I want to make sure I made the right choice. I have read that it is better to detox with whole foods than with pills and now after reading your article I think I want to exchange my protein powder as well for separate whey and egg proteins. This protein has a mix of different types of whey, Micellar Casein, and egg Albumen o_O. Is this brand of protein powder junk and should I use the purify pills or just do it the good old fashion way with whole foods? Thanks so much!

    • Michael Matthews

      Haha I used to waste SO much money on supplements it was ridiculous.

      No I haven’t heard of either of those. The protein sounds okay and the purify pills probably won’t do anything, but that’s not a big deal.

      Why are you looking to detox?

      • April

        I wasn’t looking to actually lol He suggested that I do it because of my horrible eating habits -__- haha but I’m going to return them because I don’t feel comfortable with the ingredients anyways plus, I’ve read that taking a laxative product for too long can actually mess you up pretty bad (and that thing is loaded with a bunch of herbs that “do” that) They only offer store credit so is there anything I should be taking like Vitamin B or something that I can get instead that will help me?

        P.S. I am asthmatic and have Mitral Valve Prolapse (heart condition)! Thanks so much your awesome 🙂

        • Michael Matthews

          Oh okay. You don’t need pills for that. Just change how you’re eating and you’ll be fine. Definitely just return them.

          Get a good multi-vitamin instead. I like Garden of Life’s vitamins personally.

          Sorry to hear about the health issues. What kind of exercise can you do?

          • April

            I really just do cardio with light lifting and things like squats and lunges…I have problems with my knees if I walk or run for to long so swimming is my favorite activity! Do you have any suggestions? Could I lose fat and gain muscle by just swimming everyday? lol (that would be awesome if I could) Anyways, I went and returned the pills today for Barlean’s Fish oil it has great reviews and I read one of your articles that stated fish oil is great for the body. I did see a multi vitamin for women called Opti-Women. However, they didn’t carry the brand you listed so I decided to do some research before I spend $25 on a multi. It’s crazy before I found your site I was just worried about getting “skinny” but after reading your articles I am now so excited to be heading towards a better health and lean and fit body. My new short term goal is to get my body fat percent down to 22%! Your a true blessing with all this help and knowledge, thanks again 🙂

          • Michael Matthews

            Okay that’s cool on your exercise. Let’s try to get in 3-5 30-minute sessions per week.

            You won’t gain muscle by swimming, no. That requires resistance training.

            Cool on the fish oil. Opti-Women is a good product.

            Awesome on your goal! Let’s do it!

            Check out this article to learn more about how to get there:

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

          • April

            Thanks! Great Article I was one of those people that believed all I had to do was cardio and I’ll lose “fat” but now that I know that’s not true I don’t have to force an hour on a cardio machine I can enjoy it more by doing HIIT. I will stick to that schedule and let you know how I do 🙂 I did have a question though as far as eating, Do you have an article on how women should eat when trying to train and lose weight? Since, I want to gain strength but lose fat is my current diet of 14-1500 calories a day too little? The schedule the guy gave me at the shop was shake meal shake meal shake meal shake and each shake I take 3/4 scoop which is about 26grams of protein. Is that too many shakes? o_O Thanks again you’ve given me more motivation through the internet then the people I’m around everyday hmmm… lol

          • Michael Matthews


            Haha yeah I understand. Most people think that.

            Cool lemme know how it goes.

            Yes, check out these articles:

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

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

            I would also recommend that you read my book Thinner Leaner Stronger:

            https://www.muscleforlife.com /books/thinner-leaner-stronger/

            It lays out EVERYTHING you need to know about diet and training to build muscle and lose fat effectively…

            That’s a lot of shakes. I wouldn’t enjoy that. I do 2-3 shakes per day and get the rest of my protein from food.

            Haha my pleasure!

          • April

            Ok so I’m back hopefully you can help again. I pulled some ligament in my foot playing basketball and had to stay off of it for 4 months now ugh! So the bad news is I gained like 20pounds from stress eating carp and being sedentary (stupid move) anyways now I’m paying for it my bmi is like 35 smh and my dr wants me to start a weightloss program through Kaiser where all I consume is shakes that total to only like 800-1000 calories

          • April

            And I won’t be able to workout I feel like my dr is crazy and that I should be doing the opposite like eating real food and working out she said that I could try eating 1100 calories with light exercise. Blah, what’s your opinion ? My dr doesn’t even look that in shape herself lol so I’d rather take advice from someone who is walking proof :p thanks!

          • Michael Matthews
          • Michael Matthews

            Shit! That’s a crappy way to lose weight. More calories and doing some exercise would be way better.

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  • Soph

    I am 21 years old and recently lost 4kgs due to stress/poor sleep patterns etc. I was slim but healthy looking to begin with but now I look and feel unhealthy so I want to gain back those kilos. What type of protein shake is best to add into my current routine? I find it hard to gain weight and I’m still fairly stressed so I haven’t really got the appetite to keep packing myself with food! Thanks

    • Michael Matthews

      Sorry to hear about that.

      Hmm not particular protein powder will be better than another for this, so I would just go with what your body does best with.

      Personally I like whey and egg protein best…

  • Leandro Cardoso

    Hi Mike, great article. Recently I’ve been researched about meat protein. So, I’d like to read your comments about it

    • Michael Matthews

      Thanks man! Meat is great, I eat a lot of it, haha. I stick to higher quality stuff that you buy fresh and cook. Not pre-packaged junk.

      • Leandro Cardoso

        Sorry Mike, maybe I haven’t been clear before in my question. I’d like to known your opinion about meat protein in powder, like Carnivor (beef protein by MuscleMeds) for example

        • Michael Matthews

          Oh okay. I guess it’s fine but it tasted so bad I actually gagged when I tried to drink it…

  • Jen Casey

    Hi ! I love your website! Great info!!! I have been training hard in the gym for 2 months now, want to get super fit body! So I have decided to start taking some protein shakes, problem is… which one? A guy mentioned Super Gainers Fuel Protein… For what I have seen it is the one with most protein per serving but also has high calories… what do you think??? Thanks Jen x 🙂

    • Michael Matthews

      Thanks Jen!

      Great on your training. 🙂

      Hmm I like whey isolate because it’s just pure protein and nothing else. Have you checked out my whey?


      • mathi

        Thanks Mike but im finding it hard yo find at the moment as I am working in south america… any other u can recommend??

        • Michael Matthews

          Ah okay sure. ON’s Gold Standard Whey is good too.

  • Marcya Ostrom-Johnson

    This was very useful, how ever I still have a question about all of this. According to this I would prefer Whey protein. I’m cutting weight. I weigh 138 and want to go down to the healthy weight I’m supposed to be at 123. It will make a huge difference. So my question is what’s the best whey brand to get. Would be getting a brand from Popey’s work well?
    like you stated at first to get started it would be best but don’t rely on it for future continuous clean eating.
    Let me know!

    • Michael Matthews

      Whey is an all-around good choice. Check out my whey protein:

      https://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/legion-whey/

      I would avoid generic/cheap wheys because, generally speaking, you get what you pay for…

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  • Nicolette Acuña

    Hi, I just stumbled upon this article. I started working out 4 – 5 months ago and I’m aiming on gaining muscle. So far I started with muscle pharm’s combat protein, then I started using Carnivor. I was recently told that Carnivor is not really good for your liver… so, which protein can I use?

    • Michael Matthews


      I’m generally not a fan of MP (don’t like their use of proprietary blends and ingredients with no scientific backing), and I haven’t read up on Carnivor because the one beef protein I tried tasted so bad to me I couldn’t even drink down a single scoop in water.

      Personally I use my whey:

      https://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/legion-whey/

      And this egg protein:

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

      Hope this helps!

  • Rob Clarke

    Brain Fuel Plus would be another good Supplement that would go along with this one. http://GreatHomeBiz.ExperienceBA.com/?SOURCE=RLC You’ll have to check it out to see for yourself.

  • Derrek

    I think it depends on what you mean by best? Best for gaining muscle or best for overall long term health.

    • Michael Matthews


  • Taya

    Hi, I may be a little late commenting on this, but I need some advice! I’m a 5’6 female and I’m about 23 pounds over weight. I’ve been maintaining a healthy diet and running/walking/jogging/p90x for a little bit now. I’ve considered using whey protein, but all of my friends tell me that it will just make me gain fat and make me look man-ish I guess lol, but I don’t quite trust their judgement on this one. Any suggestions?

    • Michael Matthews

      Thanks for the comment!

      Cool on your stats. Nope, whey definitely won’t cause weight gain or turn you into a man, haha. It’s just a form of dairy protein. Nothing dangerous about it.

      Considering your goal, check out this article of mine:

      https://www.muscleforlife.com /how-to-lose-weight-fast/

      • ProteinMilkShakeBar

        Hi Taya – we have a community of healthy goddesses who use whey protein to lose weight and get toned. Here is an article from Jessie – who you can always reach out to with questions. Congrats on starting your healthy journey.


        p.s. thanks for this article Michael!

  • Cort

    What about collagen protein powder? Are they good for both skin and muscles?

    • Michael Matthews

      Never heard of that!

  • Jojobean

    Im a girl 20 and im looking for something to help define muscles and to help lose weight even maybe take the weight and turn it into muscles help would be awesome 🙂

  • Shelly

    Hi! I understand this article was posted a really long time ago but I stumbled upon it after being so confused about which protein power to use or if I really need one. By the way, great article – really helped a lot.

    I was just wondering.. I’m a 20 year old female – (125 lb and 5’4″) and have been going to the gym 6 days a week. My goal is to build muscle and tone my body. I’ve recently been taking LeanFit Whey Protein Powder but it’s been giving my stomach some issues. Could you please recommend a powder suitable to me? Thank you!

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  • Taylor Draper

    Hey Mike! I’m SO happy I came across your website – awesome things you’re doing and with such truth and intelligence. I was thinking about looking into your “thinner, leaner, stronger” book but I am wondering if you would recommend it for me or not. I’m not new to health and fitness, I’ve actually been consistently training for about a year – so I’m no expert but I’m also not oblivious when it comes to weight training and nutrition. I’ve done a lot of my own research and such, but I know there is so much more to learn. What do you think? Do you have something else that might be more up my alley, or is this sufficient?

    • Michael Matthews

      Thanks Taylor! I really appreciate it!

      Hmm it depends where you’re at. What are your stats and what type of exercising program are you following? What’s your diet like?

      • Taylor Draper

        Well I am 20 (going on 21 in June), 5’6” and 150ish pounds. In January of 2013 I decided to change my life around and found a love for health and fitness. I was 190 and since then have gradually lost a lot of fat and gained some muscle. I eat pretty “wholesomely” and began doing Jim stoppanis shortcut to size and have recently changed to Jamie eason’s (spelling?) 12week program but haven’t been consistent with it or eating right due to midterms and exams.

  • Eva

    Hi Matthew, great article! I’m a 26 year old female dancer wanting to build muscle and tone up – feel really out of shape at the moment! I want to try both the whey and the egg protein (separately). Can you recommend a brand that is good but is not too expensive? Also preferably something I can get hold of in the U.K. Thanks!

    • Michael Matthews

      Thanks! Cool! Yeah try ON’s whey and do you have Jay Robb egg protein available over there?

  • Laura

    Hi Mike, I’m so glad I found your website! I’m female, 5’11”, 144 lbs (34 yrs. old) … eat pretty healthy. I work out about 3-4 days a week but am in law school and working so I am on a tight schedule. Do you recommend taking whey/casein on the days I don’t get to the gym? And if so, what time of day? Just looking to build a little extra muscle and stay fit. Thanks so much!

    • Michael Matthews

      Thanks and great on what you’re doing! Sure, you can if you want but don’t have to. You can just eat food instead. Up to you. No particular times are important, just overall daily numbers.

      Hope this helps! Talk soon!

      • Laura

        Thanks so much, Mike! Awesome that you actually answer everyone’s questions! I’m really enjoying going through your site! 🙂

        • Michael Matthews

          My pleasure! 🙂

  • Alyssa Motekaitis

    Hi Michael! I know this article was published a while ago but I found out when I was doing research on whey proteins. I’m 19 years old (144 lbs and 5’9″) and workout 6 days a week. I’ve always been in shape since I used to be a competitive athlete but I’ve never used whey protein before. I’m trying to build more lean muscle and get a more toned body. Which whey protein would you suggest? Also, I do early morning workouts so could I use the whey protein as a meal replacement for breakfast? Thanks!

  • Alyssa Motekaitis

    Hi Michael! I know this article was published a while ago but I found out when I was doing research on whey proteins. I’m 19 years old (144 lbs and 5’9″) and workout 6 days a week. I’ve always been in shape since I used to be a competitive athlete but I’ve never used whey protein before. I’m trying to build more lean muscle and get a more toned body. Which whey protein would you suggest? Also, I do early morning workouts so could I use the whey protein as a meal replacement for breakfast? Thanks!

  • Z.Liu

    I just found this website. Im a 19yr student that is 170lbs. Im looking to trim down to 125-130lb range. I just started exercising. Mainly cardio and machine weight, but will movie up into free weights very soon. In addition to exercising, I’ve been taking CLA and will start LeanFit Whey Protein. I was wondering what are your thoughts on CLA and LeanFit Whey Protein.

    • Michael Matthews


      Cool on your goal. I like it.

      I’m on the fence about CLA as there is research showing it to be beneficial and research showing it to be useless. It looks like it’s unreliable.

      The whey protein is probably fine.

      The key is going to be proper meal planning though. Check this out:


  • Heather

    Hello Michael, I loved your article. Sooo, Ive recently lost 35 pounds and I was working out regularly, but I fell I to a horrible depression for a while. I’m still the same weight, but I’ve lost all of my muscle and tone. I want to try a protein powder to help me tone my body and help with muscles, but I don’t want to be some buff body builder.
    I’m a 24 year old female, and I have a milk and egg allergy unfortunately. Do you think the whey protein isolate powder would be good for me?

  • mirian jimenez

    Im going to start boxing for weight loss and muscle, however i dont know what protein shake would be ideal for me, im a person with very little spare time, and im not at a helthy weight, by far this is the most i have weight, im 5’0 and i weight 153

  • Devyani Singh

    Hi iam 47 years old and my weight is 80 kgs, and i am having deficiency of calcium in my body… and have frequent pain in knees and other joints.
    My physician has suggested me some medic for less calcim and all.
    My question is should i take proteins ?? Or taking it will harm me….in this health condition.
    Plz help.

    • Michael Matthews

      Good question! I can’t say for sure as I don’t really know what’s going on with your body, but protein is a good source of calcium. Especially whey protein.

  • scash

    So, egg protein is the best to use if looking for a supplement to hit all your macros? I’m usually only hitting around 60% of my protein intake, and want to supplement, so I don’t break down all of the muscle I’m building in my workouts.

    • Michael Matthews

      I think so, yes.

  • Josie

    Hi Mike,
    Cheers for writing this article. I’ve just jumped onto the Thinner Leaner Stronger wagon, after getting fed up with cycling P90X and Insanity over the last year. I’m finding it difficult consuming enough protein everyday, so am thinking of purchasing some protein powders. I like the sound of the whey, egg, or combining rice and pea powders, but I am having trouble finding the specific products you mentioned in Canada (I found the egg protein OK, but the availability of the different flavours isn’t great). Are there any equivalent products you can recommend that are available in Canada too? I’d rather not have to pay any hefted shipping and/or import taxes from elsewhere (I’m on a student’s budget).
    Many Thanks.

    • Michael Matthews

      Thanks Josie!

      Hmm look for Optimum Nutrition’s whey and Jay Rob’s egg. Both are nice.

      Hope this helps! Talk soon! Let me know how it goes on the program!

  • Liz

    Hi Mike! Love your site!. Sometimes I crave something sweet and I have my chocolate whey protein with almond milk. But I just realized Whey might not be the best option to keep me full between meals. Did I understand correctly that Casein and Egg Protein are the best to have during the day as snacks?
    (Im a woman, goal loose fat and get lean).

    • Michael Matthews


      Whey kills my hunger just as well as egg. Casein is definitely more filling. So up to you!

  • I think whey protein is really great as an intra-workout or post-workout for most women. Here’s a list of some really good ones out there: http://www.thesupplementality.com/best-protein-powder/. A mixture of fast and slow-digesting proteins in a whey protein powder is usually more worthwhile than spending an arm and a leg on casein and whey isolates. Just my two cents. Thanks for the in-depth article though. Really good stuff.

  • Nav

    I am 19 years old and my height is 5’5. I am currently at 105 pounds and want to know which protein powder would be best for me in order to gain weight? Which brand of whey protein would you recommend? Please let me know! Thank you

    • Michael Matthews


      Well I’m biased but have you checked out my whey?


      • Nav

        I got the New Zealand whey pro series original. And sunwarrior protein blend. What are your thoughts on those? Do I also need to combine protein carbs, and fats in all my meals? Im thinking I should eat small meals throughout the day. I also started lifting weights and play on a soccer team. How many days would it be best to workout and what days should I take a break?

        • Michael Matthews

          I’m not familiar with the NZ product but I like Sunwarrior’s products.

          Meal frequency doesn’t matter. Total daily numbers is the key:


          I like to lift 5 x per week and do no more than 4 x cardio sessions per week.

  • kenneth

    can the dutch lady gain mass? just for asking

    • Michael Matthews


  • Audrianna Haynes

    I am a 23 year old female and 104 lbs. I can never gain weight no matter what I try. I heard about weight gainers, so I figured I’d try one. What do you think would be good one for me to try?

    • Michael Matthews

      I’m not a fan of weight gainers because they’re just full of junk calories (mainly carbs). I much prefer eating real food, and just stick to calorie-dense foods like…

      Red meat

      Grains like brown rice and quinoa

      Oils like coconut oil and olive oil


      Whole-fat dairy

      Multi-grain pasta and bread

      Almonds and almond butter


      White and sweet potatoes

      This will help you:


  • Erika Soledad

    Relieved to read this. I’ve been pushing hard with my workouts, and a week away from finishing p90x. Just started whey protein a month ago. I’ve gained 8 pounds in three months but went down a size and a half. Going to do another round when completed, and have to disregard the scale when it comes to gauging results. My dad asked for my advice and he’s trying whey isolate (I couldn’t confidently advise). I sort of jumped in without doing proper research. Awesome and thorough article. Gracias!

    • Michael Matthews

      Thanks! Wow great job! That’s exciting. 🙂 Keep it up!

  • Alex Katz

    I was hoping someone would have advice on which protein powder to go with. Ive been using lean1 but today i bought bodytech whey tech pro 24. Not sure how i feel about it. I was debating between that and muscle pharm combat. Does anyone know anything about either of those? I loved lean1, but i wanted a higher protein concentration and less other stuff in it. I also tend to have problems with dairy but bodytech one is supposed to have stuff in it to help with that. I am 21, 5’7, female who does a lot of lifting. I also do a lot of long distance running. Not sure if that makes a difference or no

  • hollywoodpeg

    Hi Mike. I am a 50 yr old woman with the energy of a 35 year old. I run and dance and workout at least 3 times a week. Zumba and boot camp. Im no joke. Lol. My career is also physical. ( im a licensed massage therapist) ud think I eat alot and burn it. My problem is I dont eat …not enough. . I juice everyday but live off Belvita crackers and coffee… not black either.. help. Im in pretty goodcshape but my belly is very soft and my goal is to shrink it. I need a shake for after workouts and im latina so my foods are rich. Thanks so much for ur time… in advance. Hollywoodpeg on IG

  • Kels

    Hello I am a 24 year old female, 5’7″, and about 164 pounds. Been working out since January 2014. Seen some results, but never used protein except here or there experimenting. Looking to enhance my results and continue toning up. I am not super concerned with weight loss and i do not want to have muscle to where i bulk up really crazy, but I do want to keep toning up.What protein do you think may be best? My husband does protein, but his goals are different than mine (gain muscle and get bigger he has almost no body fat). So we have not been sure what is best for me to use. I want to lose body fat, but not working out to hit a certain weight goal. Thanks.

  • candi

    Hi Mike,

    Your articles inspired me about the protein intake. I am now turing 29 (5’4 tall and 110lb) and I have exactly 5 more months to lean up and firm up my body for the wedding. As my own eyes mesaurement, I am in about 27-29% of fat but my goal is to be on 21-23%. I go for Aerobic dance 5-6days per week and focus of Abs workout 30mins as well. My daily protein consumption is lower than what is should be since I hardly cook. In this case, should I get the protein supplement ? If so which one would you recommend? Thanks a lot !

  • Nadya

    Hi Mike, great article. See, my goal is to loose some extra 4,5 kg in about a month. I am doing body combat at the morning for about half an hour and try to go jogging at the evening. Would like to speed up the process and thought about using protein. However, I am confused when is be best time to be taking it (morning, before or after training, evening)? Should I use it at all? Could it help? And what type would it be best for my situation (whey, rice, pea)? I don’t want to make muscles, but would be nice to get a bit fitter. Thanks in advance 🙂

  • Good article! Michael Matthews, would you ever consider guest posting for a specific price for my new website http://bestproteinpowderforwomen.info ? It’s brand new, and I’m trying to get women into fitness. Please email me.

    Thank you very much! I’m looking for an article regarding fitness, women, anything about that.

    • Michael Matthews

      Thanks! Sorry I can barely keep up with my own writing schedule! Haha.

  • Brooke

    Hi Michael, every other day I drink a protein shake for lunch as a meal replacement, a lot goes in this shake, couple handfuls of kale and spinach, chia seed, spirulina, liq vitamins, greens powder, and almond milk…my question is does it matter what kind of protein I use? I have been using sun warrior pea protein for a long time and sometimes whey isolate instead…the thing is I work out in the morning. I take amino energy a little over 5 grams before, warm up and take half a scoop of protein before weight training, and after all I have is coffee…till lunch, which is why I’m asking does it matter which protein?

    • Michael Matthews

      I like what you’re doing. One minor tweak is you should have protein before and after training and then you can wait until lunch.

      It doesn’t really matter which but whey might have a slight edge on others for pre- and post-workout nutrition. You can find out why here:


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  • krissssy

    I’m a size 8 and quite petite but need to tone up all over my body..
    Can you please suggest a good protein to build some muscle and not lose weight please..

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  • Sarah Carey

    I just stumbled across this article and found it incredibly helpful. I’ve never actually heard of this Egg Protein and I’m super curious!

    I’m 30, 5’10 and have the goal of losing inches over weight. If I concentrate on weight I”ll go crazy. I’ve always wondered about the lactose in Whey protein for me and never knew of a decent alternative. It’s not that my stomach gets upset, I just tend to feel very bloated and my digestive system is super slow already.

    Would you suggest trying the egg and then one of the rice or pea options?

    • Michael Matthews

      Thanks! I love egg protein.

      Body comp is definitely want matters most but unless you have very little fat to lose, your weight WILL go down.

      You could try a 100% whey isolate, which has no lactose. Here’s mine:


      Yeah I like egg more than rice or pea personally.

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  • pegt

    I am 73 years old. I am a shut in because of health problem. I cannot move around. I walk very little. I am also very tired & weak. A friend told me I should take protein powders to help me. I read up on soy & don’t want that. Do you think protein powders can help me? If so what kind.
    Peg T

    • Michael Matthews

      It’s possible that a higher protein intake could help but moving your body is going to be the key…

  • Rajni Fulwadwa

    Among all the whey protein powders, which is the best for weight loss for women ?
    As they are soo many…its difficult to decide

  • Dora

    Hi, what do you recommend after a cardio workout?

    • Michael Matthews

      Some protein is a good idea but that’s it. Nothing particularly special.

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  • Eva

    Great little article! Thanks Michael

    • Michael Matthews


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  • Michael Matthews

    Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:


    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • Derrek

    Being a vegan, I thought about using protein powders but there seems to be a lot of heavy metals in them. http://labs.naturalnews.com/heavy-metals-chart-Proteins-rice.html. Hemp seems to be the best. Any thoughts?

    • Hemp is kind of shitty to be honest. High-calorie and poor absorption. Have you checked this out?


      • handytrim

        Shitty? Is that the scientific term? From what I can gather you’ve got the digestion back-to-front. I always suffered from bloating and cramps using various whey proteins until I switched to hemp. I then noticed my energy levels increase as well as lean muscle mass, as well as improved skin, hair and flexibility and most importantly it no longer feels like a bear wrestling with a lion in my gut. I wouldn’t call that shitty. Just out of interest, does this site receive any sponsorship from makers of (whey) supplements that should be disclosed?

        • http://www.ncbi.nlm.nih.gov/pubmed/20977230

          Yeah Glanbia pays me a fortune to link to scientific studies demonstrating the effectiveness of whey protein. You caught me.

          • handytrim

            Forgive me for my scepticism in a world that has routinely demonised the cannabis plant and all it has to offer. I stand by my own opinion from experience, plus add the extra benefit of being plant based opposed to a by-product of intensified animal farming. I still don’t see how you can call it shitty? Efficiently wise maybe it lacks the ‘punch’ of whey, but ethically wise not at all and maybe people should be made more aware of where there food and supplements come from. Whey isn’t sucked from the udders of grass fed cows from an idyllic farm. It has most likely come from the so called mega dairies. Sorry but give me plant based protein any day over that shitty stuff!

          • Ehhh:


            I’ll share some quotes from the (Harvard) researchers as well:

            “There is this general perspective out there that using marijuana recreationally is not a problem — that it is a safe drug,” said Anne Blood, a co-author of the study. “We are seeing that this is not the case.”

            “This is a part of the brain that you absolutely never ever want to touch,” said Breiter. “I don’t want to say that these are magical parts of the brain — they are all important. But these are fundamental in terms of what people find pleasurable in the world and assessing that against the bad things.”

            If you’ve convinced yourself that recreational marijuana use has no negative side effects, well, good luck with that.

            Did you look at the study I linked on the quality of hemp protein?


            Here’s a quick visual:


          • handytrim

            Who said (THC containing) cannabis has no negative side effects? But when compared to other active substances it is less harmful than caffeine and many more times less harmful than alcohol which really does effect the brain in some pretty horrific ways.


            Cannabis’s harmful effects have been greatly exaggerated to meet a political agenda. That study you quoted has been widely criticised and debunked as are most studies that do not use proper controls and are inconclusive in their findings.

            Here is a counter study.


            If anything there is more evidence to suggest that it can protect braincells and even repair them leading to it being a potential medicine in treating neurological disorders such as Alzheimer’s and mental illnesses such as schizophrenia.


            But any way, I’ve noticed you dodged the point about it being a more ethical source of protein compared to whey?

            And yes I did look at the link you provided and as you can see in my previous comment I conceded that hemp is not the best source of protein, definitely not the best for piling on the muscle but for general health and fitness it is perfectly acceptable (or maybe you believe people shouldn’t consume any form of protein that is considered less effective than Casein?) and due to its other qualities such as its perfect ratio of EFA’s it could be considered a superfood, but that term is usually just hyperbole used for good quality and nutritious foods.

            But again, its average digestibility and protein content does not mean it is at all “shitty” and even that chart states for a vegan (as the original commenter is) hemp isn’t that far behind other vegan sources of protein. That is what I have taken offence to and by your lack of knowledge on the other forms of cannabis I believe you have made some rather illogical and predisposed opinions of cannabis (marijuana is negative term based on racist propaganda that only Americans use) and are projecting them onto hemp.

          • Caffeine is more harmful than THC? Lol. I’ll just give that a “kk.”

            Thanks for sharing the counter study. I’ll check it out.

            As this is a fitness site, when people ask for protein powder recommendations I’m assuming they’re wanting to use them to help build muscle and strength. And for that hemp is shitty compared to rice and/or pea protein, which is what I recommend for vegans.

          • handytrim

            All I wanted was you to withdraw you obviously tainted view that hemp is “shitty” and instead you are being rather insolent. Rice not being a complete protein source but you’d still recommend that over hemp?

            Just google fatal caffeine overdose then do the same for cannabis, then look at rates of addiction. Maybe look at THC and cancer and caffeine psychosis. I read those links you provided as I’m genuinely interested (as I’m sure you can tell) in the potential harms and benefits of cannabis, I wonder if you’ll do the same?

            And surely consuming sufficient amounts of protein and vigorous exercise is what is needed to build muscle and strength rather than just consuming the best/most digestible protein available?

            I’m done here. Please look into cannabis a bit more before applying your predisposed opinions. It may not be the best source of protein but it certainly has many proven health benefits and does not deserve to be called shitty.


          • Rice protein is not an “incomplete” protein. In fact there are “incomplete” proteins–it’s a myth.

            Check this out:


            Lol you can die from overdosing on water too so is that also more dangerous than THC?

            Quality of protein does matter. Quite a bit actually.

  • John Mungo

    Awesome blog! Really useful! I’m always curious to learn something new in
    this area, especially if we are talking about diets and health care.
    For those who are looking to get in awesome shape and also feel
    healthy and physically fit, the egg products are the best way to get
    our protein and build huge muscles all at the same time

  • Meg

    Hi- I am a 23 year old female, 5’3 and about 104 lbs. My goal is to tone and strenghthen my muscles. I am not interested in gaining very much weight as I am petite. I was recently recommended Dymatize ISO-100 protein and am curious of your thoughts? Thanks!

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  • Ella Bourisseau

    Hi, I realize I’m late to this article, but I’m 18 years old 5’10 and weigh 190. I work out 6 days a week for 90 minutes each day (60 minutes aerobics and 30 minutes weight training). I am looking for a protein powder that will help me gain muscle and loose weight. I was wondering what type of protein would be best fit for me. Thank you so much.

  • Daisy Ham

    Hello MM. Im gonna be 53 this year. Twenty years ago I weighted 50 kilos. Now I am at between 56 and 57. I live in Spain and travel to USA every summer. I usually get down to 53, 54 before Summer, but this year it almost seems impossible. I work out 5 days a week and eat healthy. Over a month ago I had to take cortisone for a skin reaction I had to MSM, which I took for my articulations. Although I do both cardio and weights, I can’t seem to build strength. My body looks muscled, but my love handles dont want to give in this year. Help

  • Ema Rudman

    Each type of protein powder has specific beneficial properties which make it desirable. But, nutritionally and taste-wise, animal proteins are superior to vegetable proteins and far more popular. http://bodybuilding-wizard.com/types-of-protein-powders/

  • Stan

    If anyone is considering a plant based protien powder I personally recommend checking out Orgain Orgainic Powder. I love this stuff!

  • Ross

    Hi, thanks for the great article. I am 29 year old female, 5’1. Recently after my exams, I gained weight. Now I am 150 lbs. My goal is to reach 120 lbs. Since two months I have started doing 2.5 hours of workout per week. I am a fan of vegetarian diet. It is very difficult to consume fish and meat so often. So I have to go for a protein supplement. Could you please suggest the best supplement for me.

    • YW!

      Cool on your goal weight! To set up a meal plan to help you reach your goal, check this out:


      For my protein powder recommendations, check this out:


      LMK what you think!

      • Ross

        Hey Michael,
        Thank you very much for the suggestions. I am following a diet plan same as in your website, from my instructor. For the protein powder I am thinking to go for whey ( I don’t have any stomach problem against diary products). I made a research on whey products and decided to stick on ‘Gold Standard 100% whey isolate’. What do you think about it? Could you suggest me a flavour? According to flavour there is a small variation in protein from 24 to 25g. Is that matter?
        Thanks, Ross.

  • Teresa

    Hi Michael. I’m a 48 yr old female with Hypothyroidism and due to an accident I have 3 bulging discs in my cervix and 3 bulging discs in my lumbar as well so I’m slightly limited to my exercise ability right now. I’m currently 205lbs and have shrunk 3ins down to now 5’3″. I’m doing lower carbs high protein salads and fruits/grains. I just started the whey protein today. Do you have any specific suggestions to help with weight loss and toning. I have 6 grandchildren to keep up with. 😀

  • Eliza

    Surprised you did not list UltaPro. That is my all time favorite protein. Amazing taste and I feel full for hours!

  • Mikey Bav

    I just got this whey protein product for my girlfriend and she loves it! http://www.amazon.com/Cellucor-Cor-Performance-Peanut-Butter-Marshmallow/dp/B00ARJN2I6 I also take it and have seen awesome results!

  • Katy

    I’ve had issues with lactose in the past, so I try to stay away from whey. I found a great rice protein that is dairy and gluten free with a great chocolate flavor that I use. http://www.purepharma.com/us_en/products/pr3.html

  • Sadhana Vijai

    Hi I am Sadhana, I am 29 years old female and 5.2′, but my weight is just 37kgs and I look so skinny… The main problem is I am not much of a active person and I feel really hard to eat. It’s a big tasl for me to eat… I need to gain weight and atleast I need to be 42 in a month… Please let me know which protein shake I must take to gain weight.

    • Protein shakes will help you get the protein you need, but they aren’t necessary. All that has to happen is that you eat in a calorie surplus.

      To figure out how much you need to eat to make that happen, check this out:


      • Sadhana Vijai

        Thank you for the reply, in read the link u sent. I am feel so inferior about my weight and look. I need a suggestion from you, in India I get gnc and optimum gold weight gainers so along with my diet which one can I take. Please suggest the best. Thanks in advance

  • Peak Supplements

    I start workout last month. please give me suggestions, what is best protein are best for me and how i take it???

  • Liz

    Hello my name is Liz, and I haven’t try any protein powder so I’m looking for something that will help me to get fit; I do work out through folklore dance but I will love to loose the rest of fat and get more muscles. What do recommend me?

  • Jen

    Hi Michael,
    I’m 167cm tall and weigh approx. 50kgs. I’m skinny, but I would like more tone, without the bulging muscles. From the above article for recovery and tone it seems that most protein is fine as long as there is not to many carbs/sugars in it? Is that right? Also, any brand recommendations?

  • Matthew Watkins

    Hi Mike, great article! I received my Egg White powder (I’m lactose intolerant) today and I was so excited! Until I served myself a great big glass and wanted to return it to sender in all sense of the expression! I didn’t browse through all of your recipe articles, any way to make this awful goop taste better?

    • Matthew Watkins

      I improvised something this morning: one scoop of egg white powder with some hot water to disolve the lumps, 1 tbsp peanut butter, half a banana and a teaspoon of honey. It had the taste and consistency of cake batter to I pan fried it with half a tbsp of coconut oil and I ended up with a really delicious pancake! (even better with a cup of black coffee on the side) It was incredibly filling at about 300-350 calories and tons of protein. I want to find more recipe like this one! Anyone?

      • Nice! You can search “recipe” in the search bar for MFL to see some I recommend.

  • asif shimul

    Protein can boost metabolism by 80 to 100 calories per day, and make people automatically eat up to 441 fewer calories per day In one study, eating protein at 25% of calories cut cravings by 60%, and reduced the desire for late-time snacking by half.

    Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss. Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds, while increasing lean muscle mass.

  • Nabil Mourad

    Protein can boost metabolism by 80 to 100 calories per day, and make people automatically eat up to 441 fewer calories per day In one study, eating protein at 25% of calories cut cravings by 60%, and reduced the desire for late-time snacking by half.

    Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss. Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds, while increasing lean muscle mass.


  • I m 24 years old n my weight is 55 kg. I m working n living alone Not have enough time for cooking and eating 5-6 time food a day according to u r diet plan. Plz suggest

    • Hmm how about doing a big meal prep once per week? Crock pot cooking maybe?

  • sonu

    Hi i am female with 157 lbs and height 5.5 These days i am juicing for breakfast and Dinner and in lunch i take veg…yogurt…n bread.But my weight is going down too slow….I don’t go for workout…just yoga for 20-30 min.I don’t eat non veg …

    Y’day i got orgain organic protein plant based powder.Do u think it might help me in reducing weight better

  • Its really informative blog for women because women should also be fit.

  • Shirley Rivera

    I’m 18, I weighed 100 pounds and I’m 5’0; im trying to gain muscle, any recommendations?

  • Huntly

    Hi Michael,
    I’m female, 19 years old, 5’4″ and 9st. I go to the gym 4 or 5 times a week, and am trying to tone up without bulking. I am a student so I have a really tight food budget. Would you still recommend protein supplements, or can I achieve the same results for less cost by altering my diet?

    • Hey hey! Thanks for the info.

      Cool on what you’re trying to do.

      No, a protein supp is not required. You can reach your protein intake goal with whole foods.

      You just need to calculate your cals/macros and then set up a meal plan that hits your numbers. Check this out:


      Hope this helps! Talk soon!

  • Christina

    I am a freshman in high school and am an elite athlete in volleyball and softball. My strength and conditioning coach is having me take a whey protein powder. I am having digestive issues and had a milk allergy when I was younger. Is there another type of protein powder that might not cause me digestive issues but will still work on muscle building.

  • Nicole G.

    I’m a sophomore in HS. I’m 6’2, 137 lbs and I play basketball. I have a very slim physique so I’m trying build more muscle during the off-season being that I’m the tallest on my team and is considered the “center”. I’m not lactose intolerant but I don’t stomach milk very well either. Basically, I can eat a bowl of cereal but I can’t drink a whole glass of milk.. I’m leaning towards trying the whey protein powder, but what protein supplement do you recommend?

  • MAJizzle

    Hi Mike, Have you done an research on the PRANA ON supps?? specifically the power plant proteins???

    • They’re actually not bad. They’re overpriced and are most likely amino spiking, but they’re better than most.

      • MAJizzle

        Hi Mike, thank you for replying!
        What’s your recommendation for me? I’m 27 trying to loose fat and build muscle. I lift weights 4-5 times a week (squats, deadlifts and single muscle exercises) and only do limited HIIT. I’m also dairy intolerant lol. I got my macros from the IIFYM website and find that I can’t actually ‘afford’ to have protein powders because I run out of protein ‘points’ 🙁 I am of the understanding that of your trying to build muscle then it’s a great idea to have a protein shake after your workout. I currently have breaky about an hour so afterwards (I train fasted, first thing in the mornings).

  • Summer889

    How many grams of protein should a woman in her 30’s be consuming?

  • Pamela

    Hello, I recently lost a lot of weight and am now trying to gain muscle but not get “fat:. I used to do cardio everyday but was under eating which affected my health. Now I am trying to cut back on cardio and only do half an hour as opposed to 1 full hour but including some weights in my workout. My eating is really off balance. So should i now do breakfast lunch workout shake and dinner? id love to hear back and if i could reach out to you for personal training also it would be great! thanks!

    • Pamela

      Also I am 20 years old at 5’3” and I weigh 124, i gained 6 pounds because i stopped calorie counting and was recommended by the doctor to eat more because of my health.

      • Great job on the weight you lost! Cool on your plan to build muscle and smart move on reducing your cardio and incorporating some weightlifting.

        Regarding the diet, what’s most important is that you hit your target cals/macros for what you’re trying to do. Once you have that down, you can start worrying about nutrition timing. Check this out:


        I don’t do any 1-on-1 work simply due to all the projects I’m in the middle of, but I do have an online coaching service. Check this out:


        Hope this helps! My pleasure. Talk soon!

  • Chris

    Mike, is whey+ ok for a woman to take if she is trying to get pregnant or is pregnant?

    • Hey Chris! You should check with the doc to be sure, but I’ve had several women ask that question and the ones that checked got permission.

  • Sabina Zabetian

    Hi Mike, I’d like a whey protein post workout powder and an egg protein powder from the Legion range – please advise which ones. Thanks.

  • Nada

    I’m trying

    • Hi Nada,

      You may have had a bad product. Additionally, if you are lactose intolerant, there are whey protein powders out there that will give you trouble. Both men and women can use whey. There is no sex distinction.

  • Nada

    I’m trying to gain weight..I tried a weigh protein before with a chocolate flavour and it caused me many irritations and health issues such as blood in urine, so i’m wondering if you have something with no side effects for women?

  • Momo

    I’m a female, 5’4″, I weight 150lbs.. My goal is to lose weight by loosing fat and gaining lean muscle. Should I drink egg and/or whey protein or should I lose the weight and then start drinking protein?

    • Hey! That’s a good goal. Whey digests fast and is great for recovery after a workout. Just make sure you make room for it in your diet plan.

  • Maria 505

    I’m a female 5’0″ and I’m 130lbs. I’m trying to lose 15lbs and am having a hard time finding a good protein powder to help me lose weight. I need something that I can drink in the early morning so that by 10:30 am I’m not ravenous. I’m really trying to stay away from a lot of carbs and sugars. Any suggestions?

  • Raw

    Hi mike , i am 19 years old and i am 5’3″ and 167 lb , i am trying to lose weight and i have started working out at home my brother got me dual-action whey and casein protien however i was afraid to use it as i dont know if it will help me lose weight or not and if it will harm me p.s i am eating clean for 2 weeks now around 1800 calories a day . Please help me

    • Hey there! I suggest increasing your activity level as your priority. Exercise more! You won’t harm yourself with the supplement. It’s only function is to help you meet your protein requirements if you’re not eating enough of it. It does not directly help you lose weight.

  • Diane

    Hi I’m 5’3 122lbs 53yrs old (look 40-45)
    Body toned yet struggling with 2-3 in belly.
    Been all over reviewing what’s best
    To help those inches get off.
    Protein shakes or preworkout?
    I’m so confused
    Can you help

    • Hi Diane, that’s great you’ve been doing a lot of research. For weight loss, there’s no replacement for a consistent diet plan that puts you in a deficit and consistent exercise with weight training. That being said, supplements can help.

      Protein shakes can help you meet your protein requirement if you have trouble doing that, and pre-workouts can give you a nice energy boost for better workout performance. There’s no choice of one over the other because their functions are different. Ultimately, what you need is to create a calorie deficit to lose weight.

  • Anderson Anderson

    hi mike , i agree and like most of ur article ,but this one i disagree regarding with soys

    for both vegan and omnivore lifter ,eat soy and dont buy the crap of soy black campaign,japanese ,oriental asians and chinese have longer life expectancy and less osteoporosis with their high portion of soy in their diet ,while western high emphasis of dairy ,cheese and red meat have lower life expectancy ,higher osteoporosis , ldl ,obesity etc , does japanese 120 million more population not enough to prove that soy is a superfood?

    -soy is equally or maybe slightly better than whey/casein
    1.amino acid profile
    looks at the amino acid profile by whey vs soy ,there are five most important amino acid in muscle growth 3 essential amino acid isoleucine ,leucine ,valine or which is called as bcaa , and non essential one like glutamine and l-arginine

    whey company claims whey is the best source of protein with highest bcaa ,and glutamine , which i agree for bcaa , but 100% lies in case of glutamine

    in 100 g ,whey protein have slightly higher bcaa there are 20.1 g of bcaa while soy 18.1 g but soy beat whey in glutamine at significant level of 10.5 grams vs 4.9 grams ,also in arginine soy have 7.6 grams vs 2.9 grams in whey

    “Many bodybuilders understand the importance of the essential amino acid L- glutamine to their muscle building supplementation. What many bodybuilders don’t know is that soy protein isolate has the highest concentration of glutamine among protein sources-over twice that of whey protein! (7) Glutamine has been used for years in hospitals to speed muscle cell recovery and improve maintenance of muscle mass during periods of starvation, infection, and exercise trauma. (8) Glutamine supplementation has been shown to promote muscle glycogen accumulation, which has been linked to an increase in muscle protein synthesis. (10) Glutamine has also shown the ability to increase muscle cell volume through the process of cellular hydration. (11) Glutamine supplementation in as little as 2 grams per day has been shown to increase plasma growth hormone levels. This increase in growth hormone has been shown to help shift the fuel for muscle from glucose to fatty acids. (9) Research has suggested that a bodybuilder should consume between 8 – 15 grams of glutamine each day. Supplementing 3-5 grams of glutamine 3 times per day has been shown to elicit a positive response without stimulating the excretion of glutamine in the urine. ”

    “L-Arginine is another important amino acid with respects to body building. Arginine plays several roles in the body such as fighting mental and physical fatigue, but its main job is to assist with growth. This amino acid promotes the release of two highly anabolic hormones, insulin and growth hormone. Arginine promotes gains further by assisting in recovery from post workout muscle trauma through its ability to speed tissue healing. This amino acid aids in the detoxification of the liver by removing ammonium from the body. Arginine has also shown the ability to lower LDL cholesterol and triglyceride levels in the blood. Arginine is used in the medical treatment of angina, congestive heart failure, male infertility and wound healing. Soy isolate protein contains higher amounts of this important amino acid than any other protein source.”

    so based on amino acid profile soy beat whey significantly , 1 point for soy

    2.other health benefit
    Now that we know that soy is a quality protein source, what health benefits can soy protein bring to its consumer? The intake of soyfoods has long been associated with a reduced risk for certain cancers. Research has suggested that phytic acid and protease inhibitors, two of the nonnutritive compounds in soybeans, contribute to the observed anticarcinogenic effects of consuming soy. (1) Residents of the United States and the United Kingdom, as a whole, consume the smallest amounts of soyfoods but have the highest instances of breast and prostate cancer. Japanese residents in comparison are the largest consumers of soyfoods and have the lowest instances of these cancers. (3) Researchers point to the isoflavones genistein and daidzein, which are found exclusively in soy and soy protein isolate, as the major components behind soy’s anti-carcinogenic effects.(2)

    Soy protein isolate has shown the ability to promote bone health, which in turn aids in the prevention of Osteoporosis. Osteoporosis is a chronic disease characterized by a decrease in bone density, which results in abnormally porous and fragile bones. It has been suggested that a high protein diet may increase the excretion of calcium in the urine, which can lead to this health condition. Studies have shown that not all proteins have the same effect on calcium excretion. Compared with animal protein, soy does not result in an increased loss of calcium in the urine thus promoting a more optimal calcium balance. (4) In addition, the isoflavones in soy protein have been shown to increase both bone mineral content and bone mineral density which will improve the health of abnormally porous bones.(5)

    Soy protein isolate has shown the ability to effectively lower LDL cholesterol and triglyceride levels in the blood. Experts agree that these cholesterol-lowering effects can be achieved through the consumption of as little as 25 grams of soy isolate protein each day. The experts point to the high levels of the amino acid arginine for this lipid lowering effect. (6) LDL cholesterol is one of the primary factors behind progressive atherosclerosis. This medical condition is caused by the progressive build up of plaque that clogs blood flow in the arteries.

    Soy protein has also shown the ability to improve kidney function. While scientists agree that the high protein intake of bodybuilders is necessary for proper muscle building and repair, they also agree that this diet will place additional stress on the kidneys. Studies of both humans and animals have shown that soy proteins filter more easily in the kidneys thereby reducing their workload. In 1993, a study was performed on the Romanian Olympic swimming and rowing teams. In this study, the athletes were supplemented with 1.5 grams per kg of bodyweight of soy protein along with their dietary protein (2 grams per kg of bodyweight) per day. This additional protein showed no detrimental effects on kidney function and actually showed from 5 to 46 percent improvement in kidney function.

    higher fiber ,1 point for soy
    less stress for kidney,1 point for soy
    less triglyceride ,LDL and higher HDL 1 point for soy

    for complete reading read this

  • Linda Scarborough

    I am trying very hard to put weight on. I weigh 87 lbs. and my normal weight is 110 lbs. Nothing seems to help me in my quest. I need something that is really going to work,. By the way, I am 67 years old.

  • MAB2020

    Hi I’m 46, probably pre-menopausal, with a grab bag of assorted diagnoses including low thyroid, MS and migraines. I also have a demanding career, a start up company on the side, a marriage, house, animals and hobbies, but my energy level is definitely not enough to really be doing all of this. I broke my ankle last year just falling while watering in the yard, which was (another) wake up call for me. I started supplementing heavily with vitamins and minerals, meditating, and focusing on what I eat more seriously.

    In the past year while focusing on my nutrition, my hormones have shifted (again, sheesh), and I have been gaining weight. I have been eating healthy – avocados, grass fed beef, drinking pomegranate juice, lots of healthy oils. Maybe good for the brain but I’ve gained weight. Last month I got to the point where it is time to step it up again, and start replacing breakfast and some lunches with a nutritious meal replacement.

    From my research on nutrition for women, I am going stay away from whey and soy. Both may interfere with my already whacked-out estrogen/progesterone balance. I chose Orgain organic rice/pea/hemp protein-based meal powder. It has been great so far. I’ve lost 8 pounds in 5 weeks, it tastes good, I feel satiated and I am confident that I am getting better nutrition than my old cheerios breakfast. My energy levels remain more constant and I am able to make it through my very busy days without that horrible feeling of my brain powering down. Also I am more able to resist the constant onslaught of donuts and other office temptations, and with less reliance on the drugs prescribed to me to keep me awake, standing upright, and looking happy about it.

    I had already replaced milk with almond milk, stopped eating yogurt and greatly reduced egg consumption (eggs are excellent food! but might not be good for those with low-thyroid). Now I feel I am ready to focus on exercise again! Thank you for the inspiration to start building muscle. Very important for everyone, and especially for those of us who have “chronic” health issues. They can really sap you over time, it’s a constant battle and you have to keep reforming your line to keep going.

  • Alexis Johnson

    Hi, my name is Alexis I’m 29 yrs old and weigh about 130lb. I feel I’m at a good weight but I struggle with belly fat. I would like to tone my body and build my abs. Also get rid of these love handles and wouldent mind losing a couple of pounds along the way! My thing is healthy eating and not motivated to exercise.I can’t afford a personal trainer. What would be the best whey powder for me?

  • Ali

    Hi, I’m Ali, am 38 years old and weight about 128lbs. Like Alexis who posted below, I feel healthy, but struggle with belly fat as well, and the older I get, the harder it is to lose. I eat fairly healthy most of the time with the occasional treat, and I walk our dogs, walk on the treadmill and have a workout night once a week with a friend. I’d like to lose the belly fat, and build a little muscle as well. What type of protein powder would you recommend for someone like me? I used to use Dymatize ISO-100, but found that I packed on quite a few lbs, and am now using Kaizen Whey Isolate. Thanks for your thoughts!

  • Brittany llobell

    Hello, thank you for the informative article! I have read through most of the comments but haven’t found one quite as similar as I had hopped for. With that being said, I am 26 years old, weigh about 120 pounds, stand 5’3 and I am pretty active. I am hoping you could direct me towards a gluten and dairy free protein/ supplement to have before my workouts and one for after. Thank you so much for your time.

  • Agnes


    I recently bought whey protein powder ( unflavored one ) so it can help reach my protein needs for every day. I was wondering if I could I mix it with orange juice instead of water? I read on some forums that it’s not a good idea, others say it’s fine; so to get things straight I thought I’d ask a professional for advice 🙂

    P.S. Your website is amazing. I haven’t seen this much accurate and honest info elsewhere. Keep up the good work!

    Best regards,

  • Kristina

    Hey Mike

    I am 21 5’8 at 154lbs and have been run/walk a mile a day with my lab and been going to the gym 4 days a week one day with a trainer. My husband is deployed and of course I am trying to cut some weight and tone up. I have been looking through the comments on the best protein powder to get. Mornings are the hardest for me to get my metabolism started because I do not enjoy breakfast and try to just go to class early in the mornings. Do you recommend anything in the morning or a post workout shake?


  • Tabitha Cwikowski

    This is a great site👌 I am 5 months postpartum and still have 25lbs to lose but want to gain muscles as well. I breastfeed and plan to until 12months so I’m looking for something with little to no caffeine. What kind of protein powder would you recommend? Thanks in advance!!

    • Thanks! I’m glad you’re enjoying the site, Tabitha.

      A good protein shouldn’t contain any caffeine. I like to use whey 🙂

      • Tabitha Cwikowski

        You think whey isolate would be the best? Thanks for writing back so fast btw!

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