We recommend athletes choose a protein powder that contains at least 20 grams of protein per serving. While some products do not provide the amino acid profile, we recommend looking for a product with at least 2 grams of leucine per serving to stimulate muscle protein synthesis.

We also recommend products that contain minimal added sugar. For whey protein, we recommend products that use solely whey isolates or a combination of isolate and concentrates.

Whey protein powders have been known as the gold standard due to the quick absorption and digestibility, amino acid profile, and high leucine content. For plant-based protein powders, we recommend products that contain a blend of protein sources such as pea, soy, or brown rice to provide an adequate amino acid profile.

Plant-based protein powders often have enzymes added to help increase the rate of absorption and digestion. We do not advise drug-tested athletes to consume products containing hemp to avoid any chance of testing positive for trace amounts of THC.

We recommend athletes look for products with minimal ingredients coming from whole food sources. We do not recommend athletes consume protein powders around training that contain artificial sweeteners, sugar alcohols, or carrageenan.

Anyone considering protein powder should understand that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine. Responsibility falls on manufacturers to ensure that their products are not hazardous, though many companies do not test for safety or efficacy before their offerings hit shelves.

Though the FDA created Good Manufacturing Practices GMPs to help minimize adverse issues, compliance with these procedures remains a concern. In , roughly a quarter of supplement-manufacturing companies whose products were tested received citations related to purity, strength, and ingredient content.

That said, there are accredited organizations, like NSF International, that independently test supplements, including protein powders. How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet.

The amount thought to be adequate for most healthy people, called the Recommended Dietary Allowance RDA , is set at 0. For someone who weighs pounds, this translates to roughly 55 grams of protein; a pound person requires about 70 grams of protein.

One egg, one half-cup of chickpeas, or a small handful of nuts all provide roughly 6 grams of protein. A piece of chicken or fish the size of a deck of cards offers about 30 grams. For many people, it is relatively easy to reach recommended amounts through their usual diet.

On average, Americans consume 65 to 90 grams of protein each day. Young women under the age of 19 and seniors older than 70 are more likely to be at risk for low protein intake. Research suggests older adults and exercisers looking to support muscle growth may benefit from eating one-and-a-half to two times as much protein as the RDA.

As we age we lose muscle, and research shows boosting protein may help increase strength and lean body mass. But unless you have a restricted diet, such as a strict plant-based or vegan regimen, this increase is often still achievable through food.

Though pregnant women have slightly elevated protein needs, they should consult an obstetrician or dietitian if considering protein supplements, as companies sometimes add potentially unsafe ingredients like ginkgo or papain to protein powders.

Also, individuals with kidney disease often benefit from consuming marginally less protein than the RDA, and should talk to a healthcare provider before supplementing with protein.

If you are a healthy adult considering supplementation, you should determine whether your goal is to improve muscle mass, as most research is centered on enhancing muscle growth and strength. Older adults may benefit from increasing protein slightly, regardless of their exercise routine; however, for most of us, resistance training is more effective than simply supplementing with protein.

For those looking to enhance the muscle growth that typically occurs with exercise, evidence supports consuming 20 to 40 grams of protein at a time roughly the amount found in a can of tuna. Larger quantities simply contribute calories and can actually reduce muscle-building potential.

So, having several scoops of protein powder at once is unlikely to be helpful. Rice and pea protein, for example, have been shown to stimulate muscle growth similar to whey, a milk-based protein touted for its high quality and quick absorption.

Unless you are an older adult with a limited appetite, have a restricted diet, or are a trained professional athlete, chances are you can adjust your food intake to get what you need. Protein from food is often cheaper, less risky, and naturally includes beneficial nutrients.

That leads to more growth. This is why using a creatine supplement helps you get bigger and stronger. Want to know how you can improve your fitness journey? Check out the rest of our blogs! and increased their bench press more than subjects using regular whey protein 34 lbs.

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View All. By Category Nutrition Training Press Lifestyle Tech. Newsletter 0. Training Articles Nutrition Articles. Your cart is empty Start shopping. Home Journal The 7 Best Protein Powders for Athletes. Nutrition The 7 Best Protein Powders for Athletes Not all proteins are created equal.

Sep 29, 0 comments. Tags Nutrition. Team MuscleTech. The researchers at MuscleTech's Writing Desk are deeply committed to health and wellness.

Our team diligently curates science-backed articles to empower individuals in achieving peak performance, promoting muscle growth, and conquering fitness goals. We strongly advocate for evidence-based practices, with a mission to share knowledge and insights that lead to a healthier, fitter lifestyle.

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Soy 2-Stars. Beef 3-Stars.

When it comes to taste, protein powders have generally gotten much better in the past decade. When I first started drinking protein powder in high school, the general strategy among my weight-lifting classmates was to just knock it back like medicine — it was not something you sipped or savored.

The most common options are vanilla, chocolate, and unflavored. But some powders come in a whole range, including more exciting ones like matcha or chai.

All of the recommendations below were chosen for both their ingredients and their taste. As with any nutritional supplement, you want to choose a protein powder that adds only the highest-quality ingredients to your diet. So watch out for powders that have excess chemical additives and artificial sweeteners where possible.

We do not need these powders to provide an assortment of other nutrients. Similarly, nutritionist Ariane Hundt cautions against powders that have Splenda and suggests looking for ones with natural sweeteners like stevia or monk fruit.

Some powders have been NSF certifie  d , which trainer Don Saladino explains is a nationally recognized verification that proves there are no banned substances, contaminants, or masking agents in the product — making it a great option for athletes who compete professionally.

Protein source: Whey protein isolate Flavor: Unflavored Ingredients: No added sugar or artificial sweeteners. If you prefer some flavor, this protein powder is also available in vanilla and chocolate , both of which are sweetened with stevia.

Personal trainer Kern Alexander told us that after 15 years of trying various options, his powder of choice is the unflavored Now Sport, a multigenerational family-owned brand that fitness coach Gabbi Berkow also cited as one to look for.

Protein source: Whey protein isolate Flavor: Double-rich chocolate Ingredients: Natural and artificial flavors, no added sugar. Trainer Taj Felix told us that he has been using this chocolaty whey-protein powder, which contains a blend of whey isolate and concentrate, for eight years and that many others in his industry use it too.

Berkow named Optimum Nutrition as a reputable brand. A self-described chocolate fan, he says this powder mixes smoothly, actually tastes very good, and is never chalky. It is also available in vanilla and milk-chocolate flavors. Protein source: Whey protein isolate Flavor: Vanilla Ingredients: Natural and artificial flavors and sucralose an artificial sweetener.

Uria told us he has used it for four years and that he never experiences any bloating or gas after he drinks it. While his favorite flavor is vanilla, the brand makes other options, like peanut-butter marshmallow , which Uria chooses occasionally.

Protein source: Whey protein isolate and whey protein concentrate Flavor: Maple-Butter Pancake Ingredients: Natural and artificial flavors, no added sugar. Some folks might find the powder too sweet on its own, but I prefer that to an overly bitter, chemical taste.

Protein source: Whey protein isolate Flavor: Chocolate Ingredients: Natural flavors and stevia. This whey-protein powder is my personal favorite and the one I use most frequently because of its subtle chocolate taste and how well it mixes into other foods such as oatmeal and shakes.

If the cows are grass-fed, the milk they produce and any whey protein derived from it will be hormone free. I agree. Its taste reminds me of semisweet chocolate bars and is a great choice for athletes looking for a plain flavor.

Protein source: Whey protein isolate Flavor: Unflavored Ingredients: No artificial flavors or sweeteners. Registered dietitian Kaleigh Tjoelker works with athletes, many of whom play tennis, so she pays particular attention to protein powders that are NSF certified, which ensure that the product contains no banned substances.

Tjoelker prefers this simple, NSF-certified whey-isolate mix from Klean. However, these sweeteners make protein powders very sweet.

Protein source: Whey protein isolate and egg white powders Flavor: Chocolate Ingredients: Natural flavors and stevia. This protein powder comes recommended by personal trainer Oscar Colon IV, who likes its mix of fast- and slow-release proteins.

It has whey isolate, which is an instant-release protein, whereas the egg-white protein takes longer to digest and will be released in the hours after, as you recover. Protein source: Whey protein isolate Flavor: Chocolate or vanilla Ingredients: Cocoa powder, monk fruit, and stevia. Protein source: Cow-based collagen peptides Flavor: Unflavored Ingredients: No added sugar or artificial sweeteners.

While less effective for building muscle, collagen-based protein powders are an increasingly popular supplement due to their purported hair and skin benefits.

Kirshenbaum likes them because she has issues digesting whey. Protein source: Pea protein isolate Flavor: Unflavored Ingredients: No added sugar or artificial sweeteners.

Like Alexander, fitness coach Ebonny Fowler prefers an unflavored protein powder so she can better mix it with other ingredients. Introduction to Meta-analysis Wiley; Higgins JPT, Green S, editors.

Cochrane Handbook for Systematic Reviews of Interventions Version 5. Updated March. Oxford: The Cochrane Collaboration; Areta J, et al. Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.

Am J Physiol. CAS Google Scholar. Cepero M, et al. Influence of ingesting casein protein and whey protein carbohydrate beverages on recovery and performance of an endurance cycling test.

J Hum Sport Exerc. Gunnarsson TP, et al. Hansen M, et al. Effect of whey protein hydrolysate on performance and recovery of top-class orienteering runners. Int J Sport Nutr Exerc Metab.

Protein intake during training sessions has no effect on performance and recovery during a strenuous training camp for elite cyclists. J Int Soc Sports Nutr.

Impey SG, et al. Leucine-enriched protein feeding does not impair exercise-induced free fatty acid availability and lipid oxidation: beneficial implications for training in carbohydrate-restricted states. Amino Acids. Article CAS PubMed Google Scholar. Kraemer W, et al.

The addition of beta-hydroxy-beta-methylbutyrate and isomaltulose to whey protein improves recovery from highly demanding resistance exercise. Jauhari M, et al. Effect of administering tempeh drink on muscle damage recoveries after resistance exercise in student athletes.

Pak J Nutr. Lollo PC, Amaya-Farfan J, de Carvalho-Silva LB. Physiological and physical effects of different milk protein supplements in elite soccer players. J Hum Kinet. Lollo PC, et al. Hydrolysed whey protein reduces muscle damage markers in Brazilian elite soccer players compared with whey protein and maltodextrin.

A twelve-week in-championship intervention. Int Dairy J. Morifuji M, et al. Post-exercise ingestion of different amounts of protein affects plasma insulin concentration in humans.

Eur J Sport Sci. Naclerio F, et al. A multi-ingredient containing carbohydrate, proteins L-glutamine and L-carnitine attenuates fatigue perception with no effect on performance, muscle damage or immunity in soccer players. Parr EB, et al. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training.

Tang JE, et al. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Yang J. Research on application of whey protein in sports drink. Adv J Food Sci Technol. Lipsey MW, Wilson DB.

Practical meta-analysis, vol. Thousand Oaks: Sage publications; Chang C-K, et al. Branched-chain amino acids and arginine improve performance in two consecutive days of simulated handball games in male and female athletes: a randomized trial.

Tipton KD, et al. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab. Ha E, Zemel MB. Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people review.

J Nutr Biochem. Kingsbury KJ, Kay L, Hjelm M. Contrasting plasma free amino acid patterns in elite athletes: association with fatigue and infection.

Ben D, Thomas J, Motley CP. Myoglobinemia and endurance exercise: a study of twenty-five participants in a triathlon competition. Am J Sports Med. Petejova N, Martinek A. Acute kidney injury due to rhabdomyolysis and renal replacement therapy: a critical review.

Crit Care. O'Gorman E, et al. Differential effects of creatine depletion on the regulation of enzyme activities and on creatine-stimulated mitochondrial respiration in skeletal muscle, heart, and brain. Biochim Biophys Acta. Bolster DR, et al.

Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc.

Download references. The authors want to thank Ser Hooi Leng, Anton V Dolzhenko, and Shahrzad Salmasi for translating the articles to English and Inayat Ur Rehman as the second reviewer for RCT RoB assessment. School of Pharmacy, Monash University Malaysia, Jalan Lagoon Selatan, , Bandar Sunway, Selangor Darul Ehsan, Malaysia.

College of Medicine, Umul Qura University, Makkah, Saudi Arabia. College of Pharmacy, Umul Qura University, Makkah, Saudi Arabia. School of Pharmaceutical Science, University Sains Malaysia, Penang, Malaysia. You can also search for this author in PubMed Google Scholar.

TMK conceived the idea and formulated the study question. LFC performed the search and data extraction. TMK and LFC devised the methods. TMK, LFC and HF compiled the final analysis and discussion as per the outcomes. All authors equally contributed in the write-up and finalisation of the paper.

All authors read and approved the final manuscript. Correspondence to Tahir Mehmood Khan. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

The Risk Of Bias In Non-randomized Studies — of Interventions ROBINS-I assessment tool. DOCX kb. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions.

Lam, FC. et al. Effectiveness of whey protein supplements on the serum levels of amino acid, creatinine kinase and myoglobin of athletes: a systematic review and meta-analysis. Syst Rev 8 , Download citation. Received : 09 January Accepted : 10 May Published : 31 May Anyone you share the following link with will be able to read this content:.

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Search all BMC articles Search. Download PDF. Abstract Background Consuming whey protein supplements, along with physiotherapy and psychotherapy, have been recognised in sports performance.

Method A comprehensive literature search was conducted to identify randomised control trials RCTs and non-RCTs that investigated the effectiveness of WPS on amino acids, creatinine kinase and myoglobin among athletes. Results A total of , research articles were identified; of these, 15 records were included to proceed with the analysis.

Introduction Athletes experience fatigue when they continuously undertake intensive physical training.

Methods A systematic review was conducted to investigate the effectiveness of WPS over the blood biochemistry mainly amino acids, creatinine kinase and myoglobin which influence performance and recovery among athletes. Inclusive studies design Inclusive studies design for the systematic review was randomised controlled trials RCTs and non-RCTs designs.

Intervention The interventions include whey protein or supplements containing whey protein. Comparator The comparators were carbohydrate supplements, protein-containing foods from animal sources e. Outcomes The outcome of interest observed is the effect of WPS amino acids, creatinine kinase and myoglobin.

Conducting the search and selection process The relevant articles were compiled, and duplicate articles were removed by using EndNote X7. Data extraction The extracted data was entered into Microsoft Excel , namely [ 18 ] 1.

General information first author surname, title, and year of publication, journal name 2. The article study methods and characteristic study design 3. Participants age, gender, weight, heights and sporting activity 4. Intervention dose and number times consumed 5.

Comparators dose and number times consumed The outcome is the data obtained after the participants consumed the intervention or control on amino acids, creatinine kinase and myoglobin. Assessment of risk of bias for included studies The inclusive studies were assessed for risk of bias RoB by two reviewers independently.

Data synthesis Meta-analysis was performed using a random effect model with STATA version Results Inclusive articles selection For the identified articles, there were , records from the databases and records through a manual search. PRISMA flow chart. Full size image. Table 1 Summary of the characteristic of the all-inclusive studies Full size table.

Discussion This is perhaps the first systematic review and meta-analysis to investigate the effectiveness of WPS over the blood biochemistry mainly amino acids, creatinine kinase and myoglobin which influence performance and recovery among athletes.

Recommendation Future directions for research and conducting research include larger sample sizes, the inclusion of both genders especially on female athletes , ages, geographical, type of sport and categories of athletes.

Conclusion In conclusion, the current meta-analysis shows the effectiveness of WPS over the blood biochemistry mainly amino acids, creatinine kinase and myoglobin which influence the performance and recovery among athletes and are promising. References Ronghui S. Article Google Scholar Ferreira HR, et al.

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