Best Protein Powders For Men Of 2024, According To Experts (2024)

To determine the best protein powders for men of 2024, the Forbes Health editorial team consulted four accredited nutrition experts who provided their product recommendations. Star ratings were then determined solely by the editorial team, factoring in the following:

The breakdown of each data point is as follows:

• Price per serving: 20%
• Protein per serving: 20%
• Sugar per serving: 20%
• Fiber per serving: 20%
• Ingredient transparency: 20%

Read more about our vitamins and supplements review methodology.

Protein helps the body repair cells and create new cells. Protein is made up of amino acids, which help the body grow, repair and break down food. They are also a source of energy if not enough calories are consumed.

While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, some research indicates that consuming more protein than the RDA could offer potential benefits.

A 2020 research review in the Journal of Obesity and Metabolic Syndrome indicated that a high-protein diet (1.07 to 1.60 grams of protein per kilogram of bodyweight) could encourage weight loss, increase feelings of fullness and lead to lower risk factors of cardiovascular disease, like high blood pressure^[1]Moon J and Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Syndrome. 2020;29(3):166–173. .

A higher protein intake may also support men who hit the gym: A 2021 review in Nutrition Reviews found that a higher protein intake (between an extra 0.5 and 3.5 grams of protein per kilogram of body weight above what participants typically consumed) was generally associated with greater lean body mass. The review also indicated that increasing one’s daily protein intake by as little as 0.1 grams per kilogram of body weight could help maintain or increase muscle mass^[2]Tagawa R et al. Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews. 2021;79(1):66-75. .

In essence, protein powder could help men build muscle, lose weight and support overall health, says Raj Dasgupta, M.D., a board-certified physician and chief medical advisor for Garage Gym Reviews.

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According to Alex Oskian, a registered dietitian and nutrition coach at Working Against Gravity, taking a protein powder may help men who want to build or maintain muscle. “Consistent and adequate protein intake will help increase muscle mass when paired with regular strength training,” she says.

What’s more, older men may have higher protein requirements than younger men and face a higher risk of muscle loss. According to Harvard Health, most men will lose around 30% of muscle mass during their lifetime^[3]Preserve your muscle mass. Harvard Health Publishing. Assessed 02/06/24. . So, protein supplements may help support muscle health during aging.

Some people should take care when choosing a powder, says Dr. Dasgupta. This includes individuals with allergies to dairy or soy or sensitive stomachs. For these people, a more allergy-friendly or digestible protein powder may be preferable, like pea or hemp protein.

Additionally, protein can make the kidneys work harder, so people with chronic kidney disease generally need to limit their protein intake. Always consult a professional, such as a physician or dietitian, before adding any new supplements to your routine.

Protein powder can be consumed at any time of the day, says Oskian. She suggests mixing it with breakfast oatmeal, stirring it into Greek yogurt as a snack or drinking it as a shake post-workout.

Previously, some experts believed that consuming protein 45 to 60 minutes after a workout would promote muscle growth. However, newer research reveals the timing of one’s protein shake seems to matter less than previously thought.

In a very small 2017 study in the journal PeerJ, 21 active young men consumed 20 grams of whey protein either before or after resistance training. After 10 weeks, both groups experienced similar improvements in body composition and strength^[4]Schoenfeld BJ et al. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017;5:e2825. .

Additionally, a 2018 research review in the Journal of Orthopedic & Sports Physical Therapy concluded that one’s overall daily protein intake matters more for building muscles than the specific timing. However, the researchers noted that working out in a fasted state appears to be an exception, with those training on an empty stomach needing to consume protein shortly afterward. So, it may be best to refuel with a protein shake as soon as you can if training on an empty stomach^[5]Schoenfeld BJ and Albert Aragon AA. Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies. Journal of Orthopaedic & Sports Physical Therapy. 2018;48(12):911-914. .

Protein powders break down into two main categories: plant and animal-based protein sources.

Common sources of animal-based protein powder sources include:

• Whey and casein, which come from the protein in cow’s milk. Both are complete proteins.
• Eggs, which the World Health Organization (WHO) previously reported as the most digestible animal protein source. Eggs are also a complete protein.
• Collagen, which comes from the connective tissues in animals like cows, chicken or fish. Collagen lacks tryptophan, an essential amino acid, meaning it isn’t a complete protein source.

Plant-based protein sources can include:

• Peas, a protein source that may possess antioxidant and anti-inflammatory properties. While pea protein is technically complete, it’s low in the amino acid methionine.
• Hemp seeds, a complete, easy-to-digest protein source that also contains essential fatty acids, vitamins, minerals and fiber.
• Soy, a complete protein source with B vitamins, magnesium, potassium and fiber.

Animal-based protein sources tend to be more absorbable, but plant-based proteins also provide benefits, such as a higher fiber content.

When choosing the best protein powder for your needs, Oksian advises keeping the following criteria in mind.

• Taste: If you don’t enjoy the way a protein powder tastes, you probably won’t take it consistently, says Oskain, which could reduce the potential benefits.
• Ingredients: Oskain suggests powders with limited ingredient lists, as they minimize the potential for fillers and additives.
• Dietary needs: Choose a protein powder that can cater to your specific dietary needs, such as a low-carb option for a keto diet or a plant-based option for vegan diets.
• Mixability: Some proteins may mix with water better than others. “If you are relying on a shaker bottle to mix up your protein post-workout, a thicker protein, like a plant-based or casein-based protein, may not be the best option,” says Oskian.
• Third-party testing: Supplements are not regulated in the same way as medications, which means there is a chance that unwanted ingredients can be added to a powder, Oskian explains. To ensure a product’s safety, she suggests choosing brands that utilize third-party testing for outside contaminants.