We independently evaluate all of our recommendations. If you click on links we provide, we may receive compensation. What to Buy Nutrition Products & Supplements The 10 Best Protein Powders for Men, According to Dietitians Support muscle growth and bone health with these taste-tested protein powders. By Holly Klamer, MS, RDN Holly Klamer, MS, RDN Holly Klamer MS, RDN is a registered dietitian-nutritionist with master's degrees in nutrition and exercise science from Colorado State University. She is our nutrition commerce editor and carefully double-checks product picks and research for our stories. She has been writing and editing nutrition and health content for over a decade and also has experience teaching nutrition at the university level. health's editorial guidelines Updated on November 26, 2024 Medically reviewed by Erika Prouty, PharmD Medically reviewed by Erika Prouty, PharmD Erika Prouty, PharmD, is a professional community pharmacist that specializes in blood cholesterol readings, blood pressure readings, and medication therapy management. learn more Fact checked by Jessica Wrubel Fact checked by Jessica Wrubel Jessica Wrubel is an accomplished writer, copy editor, and fact checker, working for over 15 years for various publications owned by Tribune Publishing, The Arena Group, and Hearst Communications in the areas of Food, Health & Wellness, Travel, Lifestyle, Education, and Home Improvement. health's fact checking process Health / Jessica Juliao Men generally require more protein than women, and the amount they need is based on body size, activity level, and age. Getting enough protein can help build muscle and maintain it, keep you fuller for longer, and may reduce appetite, which could help in weight management, according to dietitian and personal trainer Wan Na Chun, MPH, RD, CPT. Protein powder also offers a fast and convenient way to boost protein intake, especially when you're not meeting your daily needs through your diet. To identify the best protein powders for men, we taste-tested 60 powders and rated them based on smell, texture, mixability, flavor, aftertaste, and overall value. Our team of dietitians evaluates each product’s ingredient quality, nutritional value, and independent verification. We also sought expert recommendations tailored specifically for men and their unique protein needs. What Type of Protein Powder Is Best for Men? Most protein powders benefit all genders; the best protein powder for men is the one that fits their lifestyle and individual needs. Protein powders are available in animal- and plant-based options. The most popular animal-based options are whey and casein. Vegan protein powders often combine nuts, seeds, or rice to create a "complete" protein, offering all essential amino acids like animal-based options. Below is a guide to some of the most popular types of protein powders for men. Whey Protein: Sourced from milk, whey is one of the most popular forms of protein powder. It is fast-absorbing and contains all essential amino acids, including high amounts of branched-chain amino acids (BCAAs), which are key for muscle repair and growth. Because of this, whey is a top choice for many trying to build muscle or usually take protein powder after working out. Casein Protein: Like whey, casein comes from milk and is a complete protein, rich in BCAAs. Unlike whey, it is digested more slowly, providing a steady release of amino acids. It’s also a great source of calcium—typically around 50% of your daily value. Many people like to take this protein before bed and after a hard workout to support muscle growth. Collagen Protein: Collagen is a main component of and can provide health benefits for bones, ligaments, and skin. However, it's not a complete protein like whey or casein. It's also made from animals—usually cow or fish bones, skin, or cartilage—therefore, not vegan. Pea Protein: Pea protein is another plant-based option derived from yellow peas that is easily digestible, hypoallergenic, and is considered a complete protein. It can be a great choice if you have food allergies. Soy Protein: Soy protein is a plant-based option made from soybeans and is best for vegetarians and vegans looking for a complete plant protein. Editor's Take Protein is part of a balanced diet and getting enough of it is always important, regardless of gender or age. However, starting at 30, muscle mass decreases 3-8% per decade and declines even more for both men and women after 60. That's where protein powder comes in; it can help meet men's increased needs. A great place to start when choosing a protein powder for men is to consider dietary preferences, including whether you prefer an animal- or plant-based powder. You should also consider your preferred sweetness levels and your protein needs. For animal-based options, our Best Overall, Naked Nutrition Chocolate Whey, scored high marks with testers, and for plant-based options, our Best Vegan, Ora Organic So lean & so clean, was a top choice, along with our Best for Men Over 50, Ritual Daily Shake. -Amy Fischer, MS, RD, CDN, senior nutrition editor for Health.com Our Recommendations Best Overall: Naked Nutrition Chocolate Whey Protein Powder Best Whey + Casein: PEScience Select Protein Whey + Casein Best for Post-Workout: Optimum Nutrition Gold Standard 100% Whey Protein Powder Best Vegan: Ora Organic So lean & so clean Best for Men Over 50: Ritual Daily Shake 50+ Best Collagen: Vital Proteins Lemon Collagen Peptides Best with Superfoods: KOS Vegan Superfood Protein Powder Best Tasting: Dymatize ISO100 Whey Protein Powder Best Casein: Dymatize Elite Casein Best for Weight Gain: Transparent Labs Mass Gainer A Note About Supplements Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of medical experts reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking. Best Overall Naked Whey Chocolate Protein Powder PHOTO: Health / Alexander Huang $110 $95 at Amazon $27 at Walmart View on Nakednutrition.com Why We Like It Protein powders can be expensive, but we like that Naked Nutrition Chocolate Whey Protein Powder is one of the more affordable options without sacrificing quality. It's a higher price initially, but the five-pound container has 60 servings, making it a budget-friendly choice. We love that this powder has just three simple ingredients—whey protein concentrate, organic coconut sugar, and organic cacao powder. We thought it tasted like chocolate milk and didn’t have an overwhelming flavor. This protein powder is Informed Choice Certified, so it is tested for ingredient accuracy and lack of contaminants. Amy Archer RDN, CLT, CHWC, owner of Wellness RD, likes that each serving has 25 grams of protein and 5.9 grams of branched-chain amino acids (BCAAs) with no additives or artificial sweeteners. After mixing for about 30 seconds, we did notice that there was a little bit of sediment on the bottom of the bottle, but it was overall pleasant to drink with no grittiness, and a smooth texture. It’s Worth Noting If you want a protein powder that is on the sweeter side, this pick may not be your favorite. Product Details: Protein Type: WheyNumber of Servings: 12Serving Size: 2 scoops (38g)Protein per Serving: 25 gramsCalories: 160Added Sugar: 3 grams PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson Best Whey + Casein PEScience Select Protein Premium Whey + Casein Blend PHOTO: Health / Jhett Thompson $70 at Amazon View on Pescience.com View on Vitamin Shoppe Why We Like It We love everything about the taste, smell, and texture of PEScience Select Protein Whey + Casein. The vanilla flavor is lightly sweet, tastes like vanilla, and has no aftertaste. We love the vanilla flavor, but note that PES has other unique, delicious flavors, such as cake pop, snickerdoodle, chocolate mint cookie, and strawberry cheesecake. We appreciate the texture is a fine powder with no clumps and quickly mixes into a smooth shake after just 10 seconds of shaking. This product has a pleasant, mild cake-like scent, which matches the light, sweet flavor profile. Besides the taste, we love that each serving provides 24 grams of protein, 21% of the Daily Value (DV) of calcium, and zero added sugars. We like this option for men because it has a blend of whey and casein proteins, and both types of these proteins have been shown to help build muscle when paired with resistance exercise. It’s Worth Noting This protein powder is made from two milk-derived proteins, so if you are lactose-sensitive or vegan, this wouldn’t be a good fit. It also has natural and artificial flavors, including the artificial sweetener acesulfame potassium, which some may not like. Product Details: Protein Type: Whey + CaseinNumber of Servings: 27Serving Size: 1 scoop (31g)Protein per Serving: 24 gramsCalories: 120Added Sugar: 0 grams PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson Best for Post-Workout Optimum Nutrition Gold Standard 100% Whey Protein Powder PHOTO: Health / Jhett Thompson $42 $34 at Amazon $45 at Gnc.com View on Optimumnutrition.com Why We Like It Optimum Nutrition Whey contains 24 grams of whey protein in a scoop, which is great for building muscle. This pick uses a blend of whey isolate, concentrate, and hydrolyzed whey, with the isolate having the highest concentration of protein compared to the other types of whey. Whey isolate is also typically easier to digest and absorb due to having less lactose. Having a blend means you get a combination of fast- and slow-digesting proteins, enhanced muscle recovery, and a more balanced nutritional profile. If you're looking to explore flavors beyond chocolate and vanilla, Optimum Nutrition whey has twenty flavors to choose from, including unique flavors like Rocky Road, Chocolate Mint, Cinnamon Roll, and more. We tested the Double Chocolate flavor, which had a mild chocolate taste, that was not overly sweet and did not have an artificial taste. If you are a chocolate lover, you might enjoy mixing with slightly less fluid to create a stronger taste. It mixed well with water, with no clumps or grains left in the cup. We also love that this is a more affordable option compared to others on our list. It’s Worth Noting This product does contain artificial colors, flavorings, and sweeteners which some may choose to avoid. Product Details: Protein Type: WheyNumber of Servings: 73Serving Size: 1 scoop (31g)Protein per Serving: 24 gramsCalories: 130 Added Sugar: 0 grams PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson Best Vegan Ora Organic So Lean & So Clean PHOTO: Ora $50 at Amazon View on Ora.organic Why We Like It Ora Organic So Lean & So Clean is a USDA organic plant-based protein powder that contains a combination of pea and rice protein with 21 grams of protein per serving. In addition to protein, it contains an organic greens and grains blend that adds antioxidants and nutrients, including 33% daily value of iron. It contains no added sugars and is instead sweetened with stevia and monk fruit. We like the vanilla chai, and the taste is accurate to what is advertised on the packaging. Although we thought this flavor might pair really well with plant-based milk, we only tested it in water. If you love the taste of vanilla chai tea, we think you’ll love this product. We found that this product was not clumpy and did not have an unpleasant aftertaste. However, we noticed a little bit of separation and some clumps of protein powder sticking to the side of the cup. It’s Worth Noting This protein powder contains digestive enzymes, which lack scientific backing for everyday use but may be beneficial for those with specific digestive issues. It’s also one of the pricer protein powders on our list. Product Details: Protein Type: Pea and RiceNumber of Servings: 20Serving Size: 2 scoops (30g)Protein per Serving: 21 gramsCalories: 120Added Sugar: 0 grams Best for Men Over 50 Ritual Essential Vegan Plant-Based Protein Powder PHOTO: Health / Alexander Huang $49 at Amazon View on Ritual.com Why We Like It We like that Ritual Daily Shake 50+ is specifically designed for those over 50 years old. Sarcopenia, another term for loss of muscle mass due to aging, is an extremely common process and people get on in years, but getting enough protein and exercising throughout aging can lower your risk for sarcopenia. Each serving provides 20 grams of protein, is vegan-friendly, and contains a specific nutrient that may help maintain muscle with aging—Calcium Beta-Hydroxy Beta-Methylbutyrate (HMB). Besides the protein and HMB, you also get per serving 15% DV iron, 28% DV calcium, and 36% DV choline—a nutrient needed for brain health and muscle control. This product is both Informed Sport Certified and Informed Protein Certified, meaning it is tested for ingredient accuracy, potential contaminants, and banned athletic substances. In addition, Ritual has traceable ingredients—you know where each ingredient comes from. Lastly, besides the ingredients and independent verification, we like the taste and texture of this vanilla protein powder. It blends well in water, but we really like it blended as part of a smoothie. It adds a subtle but not overpowering sweetness. It’s Worth Noting Just because this protein powder is geared for those over 50 years old, note any adult can enjoy it. If you don’t want the HMB, Ritual has a Daily Shake 18+ without this added. Product Details: Protein Type: organic pea proteinNumber of Servings: 15Serving Size: 2 scoops (32g)Protein per Serving: 20 gramsCalories: 120Added Sugar: 0 grams PHOTO: Health / Tamara Staples PHOTO: Health / Tamara Staples PHOTO: Health / Tamara Staples PHOTO: Health / Alexander Huang Best Collagen Vital Proteins Lemon Collagen Peptides PHOTO: Health / Joy Kim $28 $20 at Amazon $20 at Target $20 at Walmart Why We Like It Collagen is a key component in skin, bone, and connective tissue, but collagen production declines as we age. If you’re interested in a protein powder that could also help improve skin and joint health, we recommend Vital Proteins Lemon Collagen Peptides. We love the lemon flavor—it tastes like sweet lemonade and can be enjoyed in both cold and hot drinks. The texture is smooth, with no grittiness remaining after mixing. The aftertaste is lemony but natural-tasting. If you’re looking for a refreshing, protein-rich beverage that doesn’t taste heavy, this could be a great fit for you. Each serving has 18 grams of protein and no added sugar (instead, it's sweetened with stevia). It’s Worth Noting Unlike other protein powders, collagen is not considered a complete protein source. So, it should be used in combination with other protein sources, especially if you’re trying to build muscle. Product Details: Protein Type: CollagenNumber of Servings: 14Serving Size: 4 Tablespoons (22g)Protein per Serving: 18 gramsCalories: 80Added Sugar: 0 grams PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Joy Kim PHOTO: Health / Joy Kim Best with Superfoods KOS Vegan Superfood Protein Powder PHOTO: Health / Alexander Huang $25 at Amazon $56 at IHerb View on Kos.com Why We Like It With a unique mixture of pea, flax, pumpkin, quinoa, and chia seed for protein, KOS Vegan Superfood Protein Powder has a great nutrition profile and all-around pleasant taste and texture. It contains 20 grams of plant-based protein, as well as a superfood and vitamin and mineral blend providing additional nutrients, including iron, zinc, B vitamins, and more. The chocolate tasted like light chocolate milk, which gave us a sense of nostalgia. The texture is smooth and not gritty at all, but we did think it had a slightly artificial chocolate aftertaste. After letting the product fully dissolve, there were just some minor clumps floating around in the drink, but they did not bother us. It’s Worth Noting The product contains added vitamins and minerals, so if you are taking any supplements, be sure you are not exceeding the Tolerable Upper Intake Level (UL) for any nutrient. It contains digestive enzymes that may not be needed or beneficial for everyone. Since this product is labeled decadent chocolate, we found the overall flavor profile to be a bit misleading and would love to have a more powerful chocolate flavor. Product Details: Protein Type: Pea, flax, pumpkin, quinoa, and chia seed proteinNumber of Servings: 28Serving Size: 2 scoops (39g)Protein per Serving: 20 gramsCalories: 160Added Sugar: 2 grams PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang Best Tasting Dymatize Whey Protein Powder PHOTO: Health / Jhett Thompson $92 at Amazon View on Dymatize.com $110 at IHerb Why We Like It Dymatize ISO100 Whey Protein Powder is another choice we highly recommend for your post-workout shake because it offers 25 grams of whey protein isolate per serving and is Informed Choice Certified. If you want to change it up from the traditional vanilla and chocolate, we love the chocolate peanut butter flavor. It has a pleasant taste and smell that reminded us of Reese’s cup, and we were surprised at how much we loved the taste of this product. If you’re looking for an even more decadent flavor, we think this would pair really well with milk for a creamy finish (and an extra protein boost). The chocolate peanut butter flavor seemed perfectly balanced to us. With very little aftertaste, the protein powder dissolved well, and the texture poured smoothly and was easy to drink. We think the peanut butter and chocolate combo would mix well into oatmeal or protein pancakes. It’s Worth Noting The price is one of the more costly options on this list when you break down the price per serving. Other unique flavors include cookies and cream, Dunkin Glazed Donut, Fruity Pebbles, and Chocolate Pebbles. Product Details: Protein Type: Whey protein isolateNumber of Servings: 71Serving Size: 1 scoop (32g)Protein per Serving: 25 gramsCalories: 120Added Sugar: 0 grams PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson Best for Muscle Gain Dymatize Vanilla Protein Powder PHOTO: Health / Jessica Juliao $39 $37 at Amazon $70 at Walmart View on Dymatize.com Why We Like It Casein is another type of milk-derived protein, rich in BCAAs, making it a great option for supporting muscle repair and growth, specifically when taken after resistance exercise and before bedtime. Dymatize Elite Casein provides 25 grams of protein per serving, as well as 45% Daily Value of calcium, and is Informed Choice Certified. We like the smooth, vanilla consistency, which reminds us of soy milk with a pleasant vanilla scent. There is no grittiness or texture issue, and we did not detect an aftertaste. The cost per serving also makes this a more affordable option. It’s Worth Noting Casein typically contains low amounts of lactose, but if you are lactose intolerant, this may not be the best choice for you. It also contains artificial flavorings and sweeteners, which some may choose to avoid. Product Details: Protein Type: CaseinNumber of Servings: 27Serving Size: 2 scoops (33g)Protein per Serving: 25 gramsCalories: 120Added Sugar: 0 grams PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson Best for Weight Gain Transparent Labs Mass Gainer Weight Gainer Supplement PHOTO: Health / Jhett Thompson View on Transparentlabs.com View on Vitamin Shoppe Why We Like It With 750 calories and 53 grams of protein per two scoops serving, Transparent Labs Mass Gainer is a great option if you’re looking to gain weight, including increasing muscle mass. The protein source is grass-fed whey protein concentrate, a quality protein source with all essential amino acids. It also contains MCT oil powder, a easily digestible fat, as well as maltodextrin, a quick-absorbing carbohydrate source. The Chocolate Glazed Doughnut flavor tastes as advertised and does not leave an artificial or chalky aftertaste. It is flavored with cocoa powder and natural flavorings and sweetened with stevia. There were some clumps after shaking, but you could use a blender for a more smooth texture. The flavor lingered a bit after drinking, but we didn’t mind the chocolate aftertaste. Price per serving is a factor to consider here, but considering that you’re paying for a lot of nutrition in a small serving (a meal’s worth), you might find that trade-off worth it. We also like that it’s Informed Choice Certified. It’s Worth Noting If you don’t have high-calorie needs, you might want to pass on this one. It contains 110 grams of carbohydrates from maltodextrin, which can spike blood sugar and is therefore not suitable for those with insulin resistance, including those with pre-diabetes and diabetes. It’s also high in sodium and saturated fat, so it may not be a good choice for those with high blood pressure or heart disease. Product Details: Protein Type: Grass-fed wheyNumber of Servings: 15Serving Size: 2 scoops (194g)Protein per Serving: 53 gramsCalories: 750Added Sugar: 0 grams PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson More Protein Powders for Men to Consider While these protein powders didn’t make our top picks, they are still worth noting and may suit what you need. Ladder Protein Powder: We love the chocolatey flavor of this one, but we found that it had a pretty strong artificial sweetness to it. We also love how smooth the texture of this protein powder is, and if it didn’t have such a strong chemical sweetness and aftertaste, it would’ve been a strong contender for best texture. If you don’t mind artificial sweeteners, or if you have a strong sweet tooth, this one might be for you. GNC AMP Pure Isolate Whey Protein: If you’re looking for a strong chocolate flavor, you might enjoy this product. When we compared the price per serving to other chocolate options we tested, we felt like there were better values on the market. Jacked Factory Authentic Whey: We like the smooth taste and texture this has, but we couldn’t get past the artificial taste and sweetness. Should I Take Protein Powder? Protein powder supplements are considered a safe and effective way to boost your protein intake. Protein powder may be particularly beneficial for men with increased protein needs, including athletes and active individuals who weight train and exercise regularly, as protein powder can help support muscle repair and growth. It’s also a great option for men struggling to meet their protein needs through food alone, as protein powders are a convenient and versatile option that can be added to a variety of foods and beverages. Megan Warnke, RDN, CDCE, also suggests protein powder can be helpful if you are getting burnt out on other higher protein foods like chicken, yogurt, beef, etc. Dr. Su-Nui Escobar, DCN, RDN, adds that individuals who have undergone bariatric surgery or are taking weight loss medications can greatly benefit from protein powder supplements to help ensure they consume adequate protein. Protein powders can also be an effective way to boost satiety (feeling full), which can be generally beneficial for weight loss. Alternatively, if your goal is weight gain, you may want to lean on a supplement like Transparent Labs Mass Gainer for extra nutrition—including protein and calories—to reach your goal. Certain people should speak to a healthcare professional before starting protein supplements, including those with: Food allergies: Many protein powders have common allergens like egg, milk, peanut, and soy. It’s important to check ingredient labels before consuming if you have any food allergies. Gastrointestinal concerns: “Some individuals may experience digestive issues, such as bloating, gas, or diarrhea when consuming protein powder. This can be due to lactose intolerance, sensitivity to certain ingredients (including artificial sweeteners), or excessive protein intake,” adds Wan Na Chun, MPH, RD, CPT. Kidney disease: “People that have chronic kidney disease (CKD) and are not on dialysis, or have been told by their doctor to limit their protein intake should not take protein powders. Too much protein for these people can worsen kidney function. Generally, when people need to limit their protein intake because of CKD, they will consume enough protein from diet alone and a supplement is not necessary,” advises Kimberley Wiemann, MS, RDN. Our Supplement Testing Process Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are independently verified and certified by independent organizations such as USP, NSF, or ConsumerLab.com. It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements. We tested over 60 protein powders in our NYC-based lab to find the best-tasting options. We researched the top brands on the market, looking for animal- and plant-based options across various price points. Our staff dietitians eliminated options with questionable ingredients. We tasted each protein powder in water and evaluated how they performed on the following attributes. Flavor: We judged each product on its taste: Was it overly sweet, bitter, or artificial? We also rated each powder on whether it provided an enjoyable taste, if there were any unexpected flavors, or if it was off-putting.Texture: We noted if the powder was smooth, finely milled, easy to drink, clumpy, grainy, or unpleasant. We also considered mixability and how long you must shake the protein powder with liquid before it dissolves enough to be drinkable.Aftertaste: We considered if there was an aftertaste after consuming the protein powder and how long it lasted. We noted if there was a smell upon opening the protein powder and if it was consistent with the flavor listed on the packaging. Also, because taste and smell are linked, we considered if the scent of the powder impacted taste when consumed.Value: We looked at a range of price points that could accommodate a variety of budgets. We asked our testers to evaluate the appropriateness of the price point for each product they tested.Nutrition: Our team of registered dietitians assessed the quality of the ingredients and nutritional profile of each product. Independent verification: As mentioned above, we prioritize products that have been successfully independently verified for heavy metals, banned substances, and other harmful ingredients, purity, potency, and labeling accuracy. Our Experts The following experts gave us insight into when a protein powder may be helpful and any specific protein powders they recommend for men. Wan Na Chun, MPH, RD, CPT, registered dietitian and personal trainer Dr. Su-Nui Escobar, DCN, RDN, registered dietitian specializing in weight loss Megan Warnke, RDN, CDCES, registered dietitian and diabetes educator Kimberley Wiemann, MS, RDN, registered dietitian Amy Archer RDN, CLT, CHWC, functional registered dietitian specializing in gut health Nicole Barrard, RD registered dietitian of The Lifting Dietitian Brittany DeLaurentis, MPH, RD, CSO, LD, registered dietitian based in Texas Shushy Rita Setrakian, MS, RDN, registered dietitian and one of our nutrition and supplement editors. Ingredients: What to Pay Attention to It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Caffeine: While none of our recommendations on this list contain caffeine, many sport-related supplements will add caffeine as a way to boost energy levels. The recommended guideline for caffeine is 400 mg per day or about four cups of coffee. If you notice that caffeine is added to your protein supplement, you’ll want to take into account how many other sources of caffeine you do in a day and how sensitive you are to caffeine. Performance enhancers. Protein powders marketed for muscle building may also include performance enhancers like creatine, BCAAs, glutamine, DHEA, and more. While ingredients like BCAAs and creatine can be beneficial, the research supporting many other performance enhancers is limited and, in some cases, may be unsafe for you. The NIH Dietary Supplements for Exercise and Athletic Performance guide is a helpful resource to reference if you are unsure about the safety and efficacy of these ingredients. Sugar alcohols: Maltitol, mannitol, sorbitol, and xylitol are all common sugar alcohols that are added to protein supplements to increase the sweetness without added sugar. In small doses, most people can tolerate these ingredients. However, in larger doses or for those with IBS or other gastrointestinal disorders, they can cause gas, bloating, and abdominal pain. How Much Protein Powder Should Men Take? “For a healthy adult male, the general guideline suggests consuming 0.8 to 1.0 grams of protein per kilogram of body weight. For instance, if you weigh 80 kg (176 pounds), your protein intake should range from 64 grams to 80 grams,” says Escobar. However, if you engage in regular exercise, your protein needs to increase to 1.2 to 1.7 grams per kilogram or 0.5 to 0.8 grams per pound. In this case, the same 80 kg male would require between 96 grams to 136 grams of protein. In some cases, athletes may need up to 2.0 grams of protein per kilogram per day. While there is no established Tolerable Upper Limit (UL) for protein intake, the risk appears to be very low for getting excess protein from food in healthy individuals. However, there is limited data on excess protein from supplements specifically. If you are sticking to one to two servings of protein powder per day, adverse side effects are unlikely. However, when it comes to protein, more isn’t always better, so it’s best to stick to the recommended guidelines above and spread your protein intake out over the course of the day for optimal absorption. How to Use Protein Powders Protein powder can be mixed as directed with water or milk and shaken until smooth. You can also find lots of high-protein recipes that incorporate protein powder into smoothies, protein pancakes, oatmeal, and energy balls. As a general rule, most protein powders are not considered a meal replacement on their own, as they’re a good source of protein but typically lack carbohydrates and fats to round out a meal. For an optimal post-workout recovery snack, we recommend blending a serving of protein powder with your milk of choice (cow’s milk or plant-based milk), fruit to replenish carbohydrate (energy) stores, and healthy fats like nuts, nut butter, seeds, or avocado. Who We Are Holly Klamer, MS, RD is the nutrition editor for Health.com and has over 12 years of experience writing and editing nutrition content. She helped comb the research and testing insights into what makes the best protein powder options for men and considerations for each pick. She also helped rate each tested product for the nutrition and third-party testing scores. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 8 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004;7(4):405-410. doi:10.1097/01.mco.0000134362.76653.b2 Granic A, Mendonça N, Sayer AA, et al. 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Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009 Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8 National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance: fact sheet for health professionals.