Muscle with resistance training
Consistent evidenceAdequate total daily protein supports muscle gains with training; powders are a convenient way to reach intake targets rather than a unique benefit.[1]
Macronutrient
Protein
In short
Protein powders provide concentrated protein from dairy (whey, casein) or plants (pea, soy, rice and blends). They differ in protein per scoop, amino acid profile, other ingredients and cost per gram of protein.
Research in progress. This ingredient page doesn’t yet meet SuppScout’s bar for a complete reference (sourced evidence summary, considerations and sufficient detail), so search engines are asked not to index it. The information shown is sourced where cited.
Quick facts
- Intake studied for exercising adults
- 1.4–2.0 g protein per kg body weight per day (ISSN)[1]
Common protein supplement forms
FORM
Whey Protein
A dairy protein from the liquid part of milk left after cheesemaking. Sold as concentrate (some lactose and fat) or isolate (more filtered, higher…
FORM
Plant Protein
Protein powders made from pea, soy, rice, hemp or blends of several plants. Blends are often used to balance amino acid profiles.
What researchers have studied it for
Evidence labels summarize the overall body of published research for each topic; they are not a recommendation and do not mean a supplement is appropriate for you. Published research
Typical amounts in supplements
Most powders provide 20–30 g protein per scoop.
These describe what supplements commonly contain and published reference values — not a recommendation for you.
Food sources
- Meat, fish, eggs and dairy
- Legumes, tofu and tempeh
Potential considerations
- Compare grams of protein per serving and cost per 20 g of protein; scoops differ in size.
Products containing protein
No products listed yet
SuppScout hasn’t added protein products yet.
Related comparisons
Sources & references
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition 14:20. pubmed.ncbi.nlm.nih.govPosition stand
- Gorissen SHM, Crombag JJR, Senden JMG, et al. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids 50(12). pubmed.ncbi.nlm.nih.govStudy
SuppScout links to primary and authoritative sources wherever possible. See our editorial policy for how sources are selected and how corrections are handled.
This page is educational and is not medical advice. Talk to a healthcare professional before starting a supplement, especially if you have a medical condition, take medications, or are pregnant or breastfeeding. Medical disclaimer.