Tag: protein

Best Men’s Protein Powders For Lean Muscle Growth (Updated 2022)

Best Men’s Protein Powders For Lean Muscle Growth (Updated 2022)

A good protein powder for men can work to increase lean muscle growth by pumping you with vital nutrients.
For those of us men who lift big, taking a protein powder for men is something we absolutely need, for it can increase our lean muscle growth and bulking needs while pumping us with vital nutrients for other things like recovery. While many of us bodybuilders and athletes know that a well-balanced diet can do just that, having the right supplements to boost our gains is equally if not more important. Here is where a good protein powder can come into play, for it will pump you with vital amounts of protein, especially after a workout, to give your body everything it needs to succeed. Don’t neglect your gains and really look for the best when it comes to supplements, especially protein.
Whether it be a vegan or non-dairy protein, or something whey based, there are endless options for you to choose from to fit your diet and lifestyle. Taking in other important factors like weight loss is important as well because your protein powders should absolutely work for you.
We’ve put together a list of the Best Men’s Protein Powders For 2022 to seriously boost all areas of your lean muscle growth and performance. Also aiding in recovery, a good protein powder for men is a must have on your supplement shelf to seriously enhance your gains.
Best Men’s Protein Powders 2022

Best Protein Powder Overall
Finding a good all-around protein powder may seem daunting, but they do exist. With taste, texture, ingredients, and effectiveness, you can get the best of all worlds with Transparent Labs, an amazing whey protein.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate

Calories
120

Protein
28g

Carbs
1g

Fat
0.5g

Sugar
Less than 1g

Flavors
Cinnamon Pastry, Mocha, French Vanilla, Cookies ‘N Cream, Milk Chocolate, Chocolate Peanut Butter, Cereal Splash, Strawberry, Salted Caramel

Number Of Servings
30

Transparent Labs 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments as a solid protein powder for men to boost lean muscle growth. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.

Code GENIRON10 For 10% Off

Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.

Pros

No artificial ingredients and a transparent label
Third party tested
Organic and non-GMO grass fed whey low in calories, carbs, and fat
Good choice for those who tend to be sensitive to certain protein supplements
Contains essential amino acids and other vital nutrients
Right amount of protein per scoop per serving for bulking

Cons

Slightly high in carbs and cholesterol
Despite lactose, their are no digestive enzymes
Premium priced product but it is one of the best protein powders

Price: $59.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!

Best Whey Meal Replacement
For those of us on-the-go constantly, looking to a powerful meal replacement can be a game changer for nutrition. Our busy lives deserve the best nutrients possible and Kaged Muscle certainly delivers with Clean Meal.
Kaged Muscle Clean Meal

Calories
240

Protein
28g

Carbs
18g

Fat
4.5g

Sugar
1g

Flavors
Snickerdoodle, Vanilla Cake

Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.

Kaged Muscle Clean Meal is for those active individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, and other nutritional needs.

Code GENIRON10 For 10% Off

Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.

Pros

Whole food ingredients for optimal nutrients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal with quality protein

Cons

Slightly low on number of servings

Price: $44.99
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Meal here!

Best Protein Powder For Bodybuilding
Those of us bodybuilders know exactly what it takes to succeed in this grueling sport. Having a company like National Bodybuilding Co. gear their products towards our specific needs is beyond beneficial for our bodybuilding progress.
National Bodybuilding Co. Full Prep Vegan

Calories
117

Protein
20.5g

Carbs
2g

Fat
3g

Sugar
0g

Flavors
Chocolate

Number Of Servings
20

National Bodybuilding Co. Full Prep Vegan Protein is designed to help bodybuilders progress faster in the gym and with their vegan goals as a stellar protein powder for men. A 100% natural and organic plant-based protein, this works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic recovery. Using organic rice and pea protein, this supplement does not produce inflammation and is more bioavailable than dairy. With 117 calories and 20.5 grams of protein, this powder will work for your overall protein benefit as it helps you adopt a healthy lifestyle and nutrition plan while building muscle and providing amino acids from a protein shake.

National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.

Pros

100% organic and naturally flavored with stevia being low in calories, carbs, and fat
Low in calories, high in nutrients while being a plant based protein
Designed for cleaner and faster absorption for better lean muscle growth and bulking
Manufactured to FDA standards and produced by a reputable company
Helps you lose weight and keep muscle while being easy to digest with quality protein

Cons

Only 20 servings per container for this plant based protein
Can only get it from their website directly
Chocolate is the only flavor

Price: $40.00
Check out our individual review for National Bodybuilding Co. Full Prep here!

Best Protein Powder For Bulk & Size
Finally, what we’ve all been waiting for. Transparent Labs has a great mass gainer to really increase your strength and size as you look to bulk. That is why you grind in the gym after all, right?
Transparent Labs ProteinSeries Mass Gainer

Calories
790

Protein
53g

Carbs
114g

Fat
14g

Sugar
17g

Flavors
Chocolate, Cookies ‘N Cream, Sweet Vanilla, Chocolate Glaze

Number Of Servings
15

Transparent Labs ProteinSeries Mass Gainer is loaded with everything you need to enhance lean muscle growth to safely and efficiently pack on muscle and healthy weight. This supplement is great for the perfect meal replacement, or a great weight gainer protein supplement to pair with a workout. The pure formulas included with this supplement provide amazing benefits for not only growth and bulking needs, but your overall health and wellness. Mass Gainer offers 53 grams of protein per serving, which is derived from 100% Grass-Fed Whey Concentrate. At 750 calories for two scoops, you get 12 grams of fat and 109 grams of clean and natural carbs derived from organic tapioca, oat, and sweet potato sources.

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Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.

Pros

Great for lean muscle growth and bulking
Perfect for a meal replacement or paired with a protein supplement
Great ingredients and nutrients and no artificial additives
Transparent label for honesty and clean muscle building
From a reputable company in Transparent Labs and a high quality protein

Cons

A premium priced option
Only available directly through their site

Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs Mass Gainer here!

Best Whey Protein Powder For Weight Loss
While many of us want to bulk, it is important to have an option for weight loss and proper nutrition as well. Protein powders are unique in that, yes, they can bulk us up, but also slim us down with the right formula like NutraBio’s.
NutraBio Protein Isolate

Calories
120

Protein
25g

Carbs
2g

Fat
0g

Sugar
Less than 1g

Flavors
Miss American Pie, Dutch Chocolate, Alpine Vanilla, Strawberry Ice Cream, Bourbon Banana Nut, Chocolate Peanut Butter Bliss, Cinnamon Sugar Donut, Blueberry Muffin, Pancakes and Maple Syrup, Raw Unflavored, Ice Cream Cookie Dream, Root Beer Float

Number Of Servings
29.2

This 100% whey isolate from NutraBio is the ultimate powder to provide fast acting support, repair, and recovery while also working to promote muscle protein synthesis, encourage optimal nitrogen retention, and really enhance lean muscle growth so you see those huge gains come to life. A 100% transparent label ensures no banned fillers or additives ruin this product and honestly shows no soy, lactose, gluten, or hormones are in this protein. Packed with 25g of protein, this supplement contains 0g fat, 1g carbs, and sits at just 100 calories, conducive for any diet. This protein isolate is gram for gram the purest form of protein available and you won’t find any banned substances to harm you. A full profile of only the best ingredients, this clean, honest, and fast digesting protein is a perfect protein powder for men.

NutraBio 100% Whey Protein Isolate is a fast acting supplement to promote support, repair, and recovery to better muscle protein synthesis and make those gains come to life. A clean product, this is perfect for your protein needs.

Pros

Great tasting and fast acting whey isolate to support recovery, repair, and bulking
100% transparent label unlike many whey protein powders for muscle building
Great ingredients like 5g BCAAs and 4g Glutamine
From a reputable and trusted company in NutraBio

Cons

Some flavors do contain sucralose and acesulfame potassium

Price: $39.99
Check out our individual review for NutraBio Whey Protein Isolate here!

Best Vegan Whey Protein Powder Alternative
Plant-based options are huge, especially for those of us sensitive to dairy or on a vegan diet looking for a good post workout supplement with a value on nutrition. National Bodybuilding Co. sought the best approach with this powder to not sacrifice any gains to your strength and recovery.
Kaged Muscle Plantein

Calories
160

Protein
26g

Carbs
5g

Fat
4g

Sugar
1g

Flavors
Peanut Butter Cookie, Banana Bread, Cinnamon Roll

Number Of Servings
15

Kaged Muscle Plantein Premium Vegan Protein is a great plant-based protein powder for those looking for a clean, fully disclosed, and naturally flavored supplement. This protein builds muscle like whey without the dairy and is 300% absorption so all those nutrients hit you harder. With superior taste, texture, and mixability, this protein is made with MCT oil and provides a complete profile of EAAs and BCAAs. Being soy, dairy, lactose, and gluten free, this is a great pure plant-based option for athletes of all types.

Code GENIRON10 For 10% Off

Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.

Pros

Clean, fully disclosed, and naturally flavored
300% better absorption
Soy, dairy, lactose, and gluten free
Great tastes with natural flavors

Cons

Could have more servings per container

Price: $29.99
Check out our individual review for Kaged Muscle Plantein here!

Best Protein Powder For Fast Digesting
The benefit of protein powders are that they hit your body fast to give you all those nutrients post workout. Kaged Muscle knows how important this is and wanted to create a supplement to boost all areas of your gains by giving you the best for fast digesting whey protein powder.
Kaged Muscle Micropure Whey Protein Isolate

Calories
120

Protein
25g

Carbs
3g

Fat
0.5g

Sugar
1g

Flavors
Cinnamon French Toast, Chocolate Peanut Butter, S’mores, Chocolate, Vanilla

Best Way To Take
Mix 1 scoop with 5-8oz. of cold water or your favorite beverage.

Kaged Muscle Micropure Whey Protein Isolate is perfect for anyone looking to build muscle with a fast-digesting, pure, whey protein isolate. With 25g of 100% whey protein isolate, this powder has increased protein absorption thanks to a digestive enzyme technology used to enhance all of these nutrients so they hit you better. This protein is perfect for those looking to amplify muscle recovery and lean muscle growth and is naturally flavored with an amazing taste. A premium quality and well formulated whey isolate, this is a great protein powder for men for those fast-digesting needs.

Code GENIRON10 For 10% Off

Kaged Muscle Micropure Whey Protein Isolate is great for those looking to build muscle from a fast-digesting and pure protein. With an enhanced digestive enzyme technology, all those nutrients hit you harder to amplify muscle growth and recovery.

Pros

Fast-digesting with increased absorption for better bulking post workout
25g of 100% whey isolate and other nutrients
Naturally flavored whey protein powder

Cons

Premium priced whey protein powder

Price: $54.99
Use code GENIRON10 for 10% off!

Benefits Of Protein Powders
What a protein powder can do is aid in all areas of your physical and mental wellbeing by pumping you with protein and other valuable nutrients to aid in your overall health and performance. From things like lean muscle growth, recovery, and weight loss, a high-quality protein powder can work real wonders for your gains.
Benefits of protein powders include:

Great source of protein: Protein powders tend to be packed with protein to give you a serious protein boost. A simple and convenient way to get protein, you can’t go wrong with a great shake that is sourced from whey or something more plant-based.
Serious muscle growth: Since protein is essential for muscle growth, having a powder that gives you a serious boost of protein can work wonders for all your bulking and lean muscle growth needs (1).
Enhanced recovery: Protein not only enhances growth but can help repair those damaged muscles. With a top tier protein powder, your recovery goals are right around the corner (2).
Help keep you full: These can help keep you full since protein does a great job with that. It will eliminate your desire to snack and help curb hunger by pumping you with other nutrients.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold (3). This can also help with your body composition as well.
Added nutritional benefits: Protein powders contain other vital nutrients that will help you function and can work wonders when it comes to bettering your overall health and wellness.

Protein Sources
One of the decisions you as the consumer have to make is what types of protein source you want for your protein powder. With so many to choose from it can be slightly overwhelming. But think about your goals and what you want most out of a good powder to really maximize the effects so your gains never falter with many types of protein.
Whey Sources

Whey Isolate

A more filtered form of whey, this will limit the amount of carbs and fat so you get little to none. An increased and almost pure source of protein, this is a great kind to keep on that lean muscle while looking to lose weight (4).

Whey Concentrate

This form gives you a healthy ratio of macronutrients while still pumping you with a large amount of protein. This is a great choice for those bulking up and looking for an increase in strength and size (5).
Non-Diary Sources

Pea Protein

A great plant-based option from yellow peas, pea protein offers a complete profile of essential amino acids (EAAs) and will give you great benefits to lean muscle growth and recovery.

Brown Rice Protein

With a high amount of BCAAs, this will really give you a great boost to lean muscle growth and recovery. A source that tends to not have any irritants, it offers a clean source of protein (6).

Soy Protein

Another source with a complete profile of amino acids and protein per serving, this source is great for fueling muscle protein synthesis. It does work best when paired with other sources of protein.
Other Non-Dairy Sources

Chia Seeds
Hemp
Sunflower Seed
Pumpkin Seed
Sprouts

How Much Are These Protein Powders For Men?
When finding the right protein powder for men, it is important that it matches with what you want to pay. Plus, the benefits and quality of the supplement should be equal to those premium products even if the price is a little lower. Thankfully, it is possible to find these.

Category
Product
Price
Why We Love It

Best Protein Powder Overall
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
Price: $59.00
Per Serving: $1.96

A fully transparent label with clean ingredients and amazing benefits.

Best Whey Meal Replacement
Kaged Muscle Clean Meal
Price: 44.99
Per Serving: $2.25

Contains 21 organic vitamins and minerals with 123% better amino absorption.

Best Protein Powder For Bodybuilding
National Bodybuilding Co. Full Prep Vegan
Price: $40.00
Per Serving: $2.00

Low in calories, high in protein, and a great plant-based protein option.

Best Protein Powder For Bulk & Size
Transparent Labs ProteinSeries Mass Gainer
Price: $65.00
Per Serving: $4.30

Great for those looking to clean bulk with honest ingredients and a transparent label.

Best Whey Protein Powder For Weight Loss
NutraBio Protein Isolate
Price: $49.99
Per Serving: $1.70
Great tasting and fast acting for recovery and repair with a transparent label.

Best Vegan Whey Alternative Protein Powder
Kaged Muscle Plantein
Price: $29.99
Per Serving: $1.99
Clean and fully disclosed with 300% better absorption.

Best Protein Powder For Fast Digesting
Kaged Muscle Micropure Whey Protein Isolate
Price: $54.99
Per Serving: $1.34

Fast digesting with 25g of 100% whey protein isolate.

What To Look For In These Protein Powders For Men
Type Of Protein
The type of protein matters and this could include whey protein or non-dairy protein. Whey protein contains dairy and is a great source of protein for those looking to increase muscle and recovery, however, non-dairy and plant-based proteins are great for those following certain diets.
Amount & Quality Of Protein
The amount of protein in your supplement is important and the quality of your protein needs to be high as well. A top tier protein source will allow you to get the best benefits possible while also working for your optimal health.
Flavors
Flavor and taste matter because you need to enjoy your supplement. Try and look for a more natural supplement and avoid those that contain an overload of artificial flavors.
Price & Price Per Serving
When looking at these supplements, your price and price per serving matter greatly. It is possible to find the right supplements at the right price to benefit your gains without breaking the bank.

Safety & Effectiveness Of Protein Powders
Protein powders are safe to consume and will be highly effective as you seek the best for your goals. Taking a protein supplement 15-60 minutes after your workout will allow for all those vital nutrients to really work on your behalf as you seek the best for your training and performance goals. By investing in high quality protein powders, you won’t be disappointed with the results.
How We Choose
When it came to choosing this list, we look at the best protein powders for men and ones that would really work to optimize both growth and recovery, as well as a host of other benefits these whey and non-dairy proteins can offer. We first looked at each brand and studied the ingredients, their reliability, and their mission. A good brand will work for you and the product you take should have a reputable company backing it. By focusing on the ingredients and the process which the product is made, we got a good sense for just how reliable and trustworthy each of these brands are. We know that supplements can be expensive but it is possible to find the right supplements at affordable prices so you get the best tasting products around while still saving money for other things you love with the right protein intake.

FAQ Section For Protein Powders
What is the best protein powder for men?
Transparent Labs 100% Grass-Fed Whey Protein Isolate. This boasts an impressive array of eco-friendly accomplishments as a solid protein powder for men to boost lean muscle growth. It’s organic, non-GMO, and gluten-free.
How do vegan protein powders stack up against whey supplements?
Vegan and non-dairy supplements are great products especially when compared to whey. While whey tends to be the protein source most focused on, non-dairy sources have the potential to offer the same benefits while being great options for those sensitive to dairy or looking for a vegan option conducive to their lifestyle.

Check out our list of the Best Non-Dairy Protein Powders for great plant-based protein options!

Do I really need to take a protein supplement?
Taking a protein powder is totally up to you but for the benefits, it would be wise to take one. For those who work hard in the gym, a protein powder is perfect for giving you the best when it comes to your goals. For those looking to gain weight or increase lean muscle growth, a protein powder also serves as a great snacking option.
When is the best time to take one?
It is best to take a protein supplement in the window of 15-60 minutes after your workout. This will ensure all those vital nutrients hit your body so you don’t suffer any loss to your gains and continue bulking.

Also, check out our list of the Best Protein Powders for a complete list of even more great protein supplements!

Wrap Up
Finding the best protein powder for men can be tough, but this list will hopefully help make that choice just a bit easier. A protein supplement has the ability to change all areas of your health and wellness, as well as training and performance and should not be an overlooked supplement for cutting or bulking. For the many benefits and great companies producing awesome powders, you should definitely consider putting a protein powder on your shelf for those post-workout needs. Check out our list above and see which supplement can work wonders for you.

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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
References

Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; et al. (2004). “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise”. (source)
Kalman, Douglas S. (2014). “Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates”. (source)

The Ins and Outs Of Protein Powder For Beginners

The Ins and Outs Of Protein Powder For Beginners

Protein powder is an incredible supplement that beginners need to know about.
We as experienced lifters may have an entire supplement shelf stacked with our favorites, but for those of us beginners who may not entirely know what to look for, start with protein powder. What these supplements can do are work wonders for your gains and allow you to thrive both inside and out of the gym.
As a beginner, you are still learning the ropes, and that is totally cool, but now it’s time to dive in and see what is out there to take your training to the next level. By putting an emphasis on protein and knowing just what protein can do for you, you will better set yourself up to see the best gains possible.

Let’s take a look at protein powder so you as a beginner know exactly what to do when it comes to building muscle and enhancing recovery. With the right approach as a beginner to all things protein powder, you will better set yourself up for the best gains possible.

What Is Protein Powder?
Protein powder is a supplement derived from either whey (dairy) or a plant-based form (brown rice, pea, etc.) used to increase muscle growth, enhance recovery, and aid in those weight loss efforts.
Since protein is the building block of all muscle, by putting this into your routine, what you will find is a great supplement able to tackle all of those lifting and recovery wants and needs (1).
Related: How To Eat More Protein
A highly effective and safe supplement, a protein powder is exactly what you need to see the best gains possible, and as a beginner, the right powder on your shelf can make all the difference. It just takes knowing the ins and out of what a good powder can do for your gains.

Benefits Of Protein Powder
The benefits of a protein powder are hard to ignore and it would be a disservice to do so. With the right supplement on your shelf, you will see the best gains in no time with no hassle or stress to you, your wallet, or your gains.

Benefits of protein powder include:

Great source of protein: Protein powders are packed with protein to give you that extra boost and serve as simple and convenient ways to get protein. This is with either a whey protein or a plant-based protein.
Serious muscle growth: Since protein is essential for muscle growth, having a powder that works to build muscle and enhance your gains is important as you look to build that shredded physique (2).
Enhanced recovery: Protein not only enhances growth but can help repair those damaged muscles. With a top tier protein powder, your recovery goals are right around the corner (3).
Help keep you full: These can help keep you full since protein does a great job with that. It will eliminate your desire to snack and help curb hunger by pumping you with other nutrients.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold. This can also help with your body composition as well (4).

The Ins and Outs of Protein Powder For Beginners
Let’s get into some of the finer details and potential questions a beginner would have on protein powders as they look to progress further into their training and recovery process.

Why Protein Powder Matters

Protein powder matters because it is a convenient way to get protein immediately after a workout. Those grueling workouts exhaust us but with the right approach to training, all of our gains will be covered in no time and protein powder can fix that. For those on-the-go needs, like heading home from the gym, a protein powder is something that you will absolutely love to have for what it can do for gains.

What To Look For

There are a few key factors to look for. The first is whether you want whey or plant-based powder. For those following certain diets, or who are sensitive to dairy, a plant-based powder is a perfectly fine option for your protein powder.
Also look for reputability and honesty in the company. With a saturated market, some companies may be out there looking to make a quick buck but there are plenty who pride themselves on the honesty and transparency of their product which can seriously increase growth.
Of course, look for price. These supplements can start to get expensive but looking to price and how many servings you get is important as you look to build that muscle and enhance recovery all while having it be affordable.
Related: How Whey Protein & Oats Work To Build Serious Muscle

Is It Safe?

Protein powder is a safe supplement to take but it is always best to read the label and consult a doctor is you have questions. A widely studied supplement, there is plenty of scientific backing to give you the option to read up on the safety, effectiveness, and overall ability of what protein powder can do.

When Should I Take It?

The best time to take a protein powder is right after a workout. You’ve depleted your body and now its time to pump those nutrients back in to see the best growth, recovery, and weight loss efforts. Somewhere in the ball park of 15-60 minutes after your workout is good.

Is It Worth It?

Overall, yes, protein powder is worth it. It is healthy, safe, effective, and can work wonders for your overall training and performance goals, as well as health and wellness. The right powder is exactly what you need to see the best gains possible.

Check out our list of the Best Protein Powders for more great muscle building and recovery supplements!

Wrap Up
Protein powder has the ability to help us greatly and with the right approach, all you need to do is find the right one and enjoy. Able to pump us with protein and enhance muscle growth, recovery, and weight loss, beginners will find this to more than helpful as they embark on their fitness journey today.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato

References

Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplement on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)

Jim Stoppani: Protein Sources & Intermittent Fasting, Explained

Jim Stoppani: Protein Sources & Intermittent Fasting, Explained

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Jim Stoppani breaks down the pros and cons of different protein sources and evaluates intermittent fasting.
Not all protein is created equal. If you are a bodybuilder or athlete, you are most likely aware of the different protein supplement formulas that exist on the market. The key three being whey protein, casein protein, and beef protein. We turned to Jim Stoppani, an exercise physiologist to break down just when is the right time use each kind of protein. He also discusses how intermittent fasting works – and when it should be used. In our latest GI Exclusive, Jim Stoppani explains the pros and cons of each protein source and if the growing fad of intermittent fasting is legit.
In 2022, there are more supplement companies than ever before. What was once a niche market has exploded alongside the health boom. There are now thousands upon thousands of brands, product types, and formulas. How does someone know what to choose? This week, as we speak with Jim Stoppani, we focus primarily on protein powder. What is the right protein powder to take when looking to build muscle?

Whey Protein Powder vs Casein Protein Powder
Whey protein powder is surely the most popular protein supplement on the market today. But that doesn’t mean it should be your single choice of protein supplement. Jim Stoppani breaks down the difference between whey and casein protein – and how both can benefit you.

As Jim Stoppani explains it, casein protein powder use to get a bad wrap. This was because it breaks down in your body slower. Due to this, many would turn to whey protein powder instead. It gets into your blood faster – thus helps you build muscle faster for your workouts.
But as time and studies have grown – it has become clear that casein protein has its benefits for those looking to build muscle. Nothing has changed about the two protein sources per se. Instead, we have a better understanding of the human body and how it uses protein.
Jim Stoppani explains that the fast acting whey protein is both a blessing and a curse. It is generally accepted that whey protein leaves your blood stream within two hours. This is good in the short term. But modern science has also recommended that casein protein is a great addition to your supplementation as well.
Jim Stoppani breaks down how casein protein is like an onion. It has layers that take longer to break down into your body. This is good in the long term as your body recovers to build back muscle. This is why it’s best to have either a protein powder blend formula or to take your own combination of both whey and casein protein powder. In tandem, you get the best of both worlds for optimal results.
What about beef protein supplements?
Jim Stoppani also takes a look at beef protein powders. The first fact he wants to make clear – beef protein powder is not ground up meat. In fact, it’s collagen – beef cartilage. Why does this matter? Unlike whey or casein protein – beef protein does not provide an anabolic benefit for the body.
Does this mean you shouldn’t take beef protein? It’s certainly less in vogue than it once was. But of course, all protein sources still provide the core element of protein your body needs. Particularly when you are resting and sleeping for recovery. That being said, those who are looking to make real muscular gains on the level of a bodybuilder should likely turn towards the other options.

Intermittent fasting and bodybuilding
Jim Stoppani also touches upon intermittent fasting. This diet trend, which is defined by having short term periods of fasting, has become extremely popular over the past decade. But is it simply a long term fad? Or does it have real benefits for both health and weight loss?
Stoppani explains that intermittent fasting is essentially something we do naturally every day. When we sleep, we forego eating for at least six to eight hours. That’s fasting. But there are some great health benefits to be had if we extend that time period a bit longer.
Jim Stoppani details how we can simply add 2 hours to the front and back of our sleep schedule to ensure somewhere between 10 and 12 hours of not eating. This is a great tool for weight loss. However, Stoppani would not recommend such a diet to an active bodybuilder. This kind of fasting goes directly against the goal of building muscle. It puts you in such a deficit that muscle loss is inevitable. Essentially, you would be actively pulling back and forth and slowing down your muscle building goals unecessarily.
That doesn’t mean Jim Stoppani is against intermittent fasting completely. He understands why it’s such a popular weight loss diet. It’s effective and it’s user friendly. Other diets demand you “do the math” by counting calories or other nutrient values. It puts people in the position to constantly stress themselves out. “If I eat this cookie now, maybe I can skip dinner and then later have a light salad.” It’s these kinds of thoughts that make dieting hard.
Intermittent fasting makes things easy. Everything is a yes or no question. Are you currently fasting? Then don’t eat. Are you in your “open” period for eating? Then go ahead and have that cookie. Intermittent fasting allows for more leniency on what kinds of food you eat. Of course, Jim Stoppani further explains that doesn’t mean you can eat burgers and chocolate all day. But it’s certainly less strict than other diet options.
Wrap Up
Jim Stoppani has the knowledge and research to back up the reason behind why things work and others don’t. That’s why his explainers on both protein sources and intermittent fasting are so valuable. Understanding the why behind the how can help encourage motivation behind these tactics. Make sure to check out Stoppani’s full explainer in our latest GI Exclusive segment above.

Is It Harder To Get Lean & Stay Muscular As You Age?

Is It Harder To Get Lean & Stay Muscular As You Age?

How to tackle those muscle building and leaning out problems as we age.
Do you ever sit and wonder how hard it will be to stay lean and muscular as we age? We’ve all been in the gym, lifting, doing our own thing, when that older gentleman walks over to the dumbbell rack and picks up those 45 or 50 lbs. dumbbells. What’s he do next? Starts freakin’ curling them. It’s quite the sight as we look down at our 30-35 lbs. dumbbells, quietly put them away, and go do something else. All we can hope is that we look and lift like that guy down the line.
But staying lean and muscular as we age can be challenging. Our bodies start to change, and as we age, we may notice certain things we could do when we were younger start becoming more and more difficult. Is it harder to get lean as you age? It can be but knowing the right steps and how best to do it can make all the difference when it comes to seeing those gains take off.

It can be a bit demoralizing, watching our strength and physique start to wither away. Looking into the future, though not something to do often, can also be a scary thought. We start having more and more responsibilities, maybe a family, increased obligations, more stress at work. And what starts to fade away. That awesome workout routine we had when we were younger.
But fear not, because we’re here to help you figure out just how to stay lean and keep on that muscle as you age. With the right approach to all things health and fitness, you can challenge your body, stay healthier overall, and really work to give yourself the best benefits so as you age, that lean physique stays something to envy.

Best Ways To Stay Lean & Build Muscle As You Age
Let’s get into the best ways to stay lean and muscular as you age. For those older readers, these tips can help get you stay lean or get back on track. For our younger readers, tuck this away for later and keep it as a refresher.
Health & Fitness As Part Of Your Lifestyle
This goes for everyone. Staying lean and muscular requires you to make health and fitness part of your overall lifestyle. Structuring out a good training plan requires you to put an emphasis on prioritizing working out and having a stable and healthy diet. As life takes you in all sorts of different directions, staying on track and sticking to a good routine is imperative and will serve you well in the long run (1).
Ditch Some Weights For Other Lifting Accessories
Lifting super heavy weight may cause unwanted soreness and will prove to do more harm than good. Although you may have lifted some serious weight back in the day, stop trying to force your body to keep doing so. Switching to resistance bands is not something to be ashamed off.

We’ve put together a great list of the best resistance bands which can increase muscle growth, keep time under tension as a priority, improve range of motion and mobility, and give you a great workout without the need to lift that massive weight. Plus, they can help with rehab and alleviating pain (2).
Real Focus On Diet
Dieting is half the battle of staying lean and sticking to whole foods is absolutely necessary. Regardless of where you are in life, making sure you get a great balance of macronutrients and micronutrients is imperative and will prove to be highly effective in the long run (3). With a real focus on your diet, you will see change in your body composition, and when paired with a good training routine, those gains will soar, even as you age.
Of course, enjoying meals and having a sweet treat here or there isn’t going to kill your gains, in moderation. But with an emphasis on what matters, and what matters is good food, you can better tackle those goals to only see the best gains.

Changes In Cardio
Those days of hitting the road or treadmill and pumping out a six-mile run may be over, but you can still get an amazing cardio-based workout in those older years. Focus on the bike or elliptical, for these put less stress on those joints that may start to hurt from running. Also, incline walking is the perfect way to start or end your workout and is a great tip for those younger bodybuilders and athletes as well (4).
Putting cardio into your routine will keep your heart and lungs healthy by working them regularly so you continue to see amazing gains to not just your fitness and endurance, but also health in general.
Consider Great Supplements
Supplements are designed to help you and a good supplement shelf to pull from can make or break those gains for the better. Maybe you don’t need a pre-workout anymore but looking to others are still viable options.
A protein powder is always a great choice for continuing to pump you with protein so you see the best gains to muscle growth and recovery. A testosterone booster can elevate those potentially low T levels so you don’t suffer from a deficiency. Maybe a fat burner as well to keep you shedding calories and staying lean with great ingredients and a powerful formula.
But one supplement may be important as we age and that is a joint support supplement. Focusing on keep your joints supported and stable will only enhance your workouts, but also keep you moving efficiently when it comes to everyday life (5).
Wrap Up
Staying lean and muscular as we age can seem like a daunting task, but it is not impossible. With the right approach, you will see the best gains and those gains will only help you in the long run. Sticking to a good routine and focusing on what matters is imperative. Whether that is through dieting, training, or supplementation, it is possible to stay lean and muscular in your older years.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato

References

Clark, J. (2015). “Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and change in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis”. (source)
Iversen, V.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Haggerty, M.; et al. (2014). “The influence of incline walking on joint mechanics”. (source)
Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)

Best Nutrition Tips During Those Cold Winter Months

Best Nutrition Tips During Those Cold Winter Months

Follow these nutrition tips to stay on top if it all during those cold winter months.
These cold winter months can be daunting but it never hurts to follow a good set of nutrition tips. For those in cold and snowy places, winter can be one of those times you just charge through. Even if you enjoy that kind of weather, it does get old eventually. Putting an emphasis on your nutrition is important and knowing what to eat, and what is best to eat, can improve not only your nutrition, but those other elements like immunity, sleep, and mental health that are so vital to staying healthy in these cold winter months.
Winter also has all of these fun holidays. Regardless of what you celebrate, December is a time of many different holidays with festivities moving into the New Year. Maybe your diet took a bit of a hit as you look to capitalize on those New Year’s Resolution goals. Regardless, you still have a few more months left of winter and that cannot be forgotten. Knowing the best nutrition tips for staying healthy in these cold months can help greatly as you seek to continue gains without falling victim to the icy temperatures of these remaining winter months.

Let’s take a look at some top nutrition tips for these cold months. With the right tips, we’ll talk how weather can affect your and your nutrition and why it matters to eat well for immunity, sleep, and other essential elements. The right approach will take you straight through the cold and into those more warm months we all know and love.

Best Nutrition Tips During Cold Months
Following the right nutrition tips can help greatly as you chug through these remaining winter months. Some of the best nutrition tips include:
Plenty Of Protein
Protein is essential for any time of year, but especially now during these colder months. By working to fill you up, protein can keep your body working so you feel more settled and still see great gains (1). Especially if you are working out, definitely don’t neglect protein.
Add Oats
Start your day with something warm and filling like a bowl of oatmeal. Great for weight loss and digestion, while being nutritious and high in antioxidants, oats can benefit your training and overall health in a number of ways. Plus, you can add fruits, nuts, and other ingredients to make this dish something to enjoy (2).
More Seed & Nuts
Seeds and nuts are loaded with vitamins and minerals that can work to boost your immune system and aid in other bodily functions to better your health and performance. Grab a pack of nuts and have a healthy and worthwhile snack as you sit under that blanket.

Load Up On Leafy Greens
Regardless of weather, you need to make sure your leafy greens are piled high on your plate. Keeping up those energy levels and muscle strength and working to fight inflammation will make your life that much easier once those winter months start to fade (3).
Vitamins, Vitamins, Vitamins!
It is imperative you keep up with vitamins and minerals, whether that be through the food you eat or through a great supplement in a multivitamin (4). However you get them, make sure you get plenty to keep you as healthy as possible in these freezing temps!
Soups & Stews
You can’t go wrong with soups and stews for these will provide for a warm dish while also adding variety to your workout. Whether it be broth-based or something more hearty, you get the best of both worlds with a great bowl of soups and stews.
How The Weather Affects You & Your Nutrition?
Depending on what the weather is, this can have a real effect on you. We aren’t necessarily talking eating a scalding soup on a hot day type different. Or drinking a cold slushy in twenty degree weather. More so how nutrition and how you feel impacts how you respond in certain weather. Eating the right foods can affect mood and work to alleviate any of those unnecessary negative thoughts and emotions that can drag you down. Putting an emphasis on what you eat during certain times of the year can be a game changer for your goals.

You Want To Make Sure You Eat For…
Immunity
Staying healthy is key and making sure your nutrition is centered around boosting immunity can prove to be very effective throughout these cold months. Plenty of vitamins and those immune boosting foods can help greatly in this endeavor. A more healthy you is able to work harder and smarter to see only the best gains for yourself, your health, and overall physical wellness.
Sleep
Sleep is so important and working to focus your nutrition around sleep can better prepare you for the long road ahead when it comes to boosting all areas of your health and wellness. With proper sleep, you can better tackle any workout that comes your way while also staying sharp mentally to handle those everyday problems.
Mental Wellness
During these cold months, we can’t take our mental health for granted. Working with key foods that give us a boost to mental wellness will keep us active and engaged when the weather gets gloomy. A positive mindset and attitude will work for your benefit tenfold as you seek the best for all areas of your gains.
Wrap Up
With the right nutrition tips for those cold winter months, you can better tackle any and all stressors that come your way and start to hinder progress. Those months can get cold and dark, but with the right approach you can handle all stressors and negative emotions associated with a cold winter. Nutrition is key and boosting things like immunity, sleep, and mental wellness only add to your ability to see the best gains possible. Follow these tips and see how they can help you plow right these through these cold winter months.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato

References

Paddon-Jones, D.; et al. (2008). “Protein, weight management, and satiety”. (source)
Rasane, P.; et al. (2015). “Nutritional advantages of oats and opportunities for its processing as value added foods- a review”. (source)
Edith Cowan University (2021). “Green leafy vegetables essential for muscle strength”. (source)
Kamangar, F.; et al. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)

How To Eat More Protein

How To Eat More Protein

Here is a way to add some more protein into your diet!
Every parent has favorites growing up. I was the favorite growing up between my sister and I, that is until I got more rebellious with age. She quickly became the favorite as we progressed into adulthood.
But anyways, people should play favorites with macros too. By and large, your favorite macronutrient should be protein. Nobody ever says, “Aww man, my physique is trash cause I don’t consume enough carbs, fat, and alcohol.”

I’d see Jesus come back before I actually hear that be a common saying. Instead, the common issue is that people don’t eat enough protein. Protein should be prioritized and treated like the favorite child.
For fat loss, protein keeps you full, reduces cravings, and retains all your succulent cuts of muscle. Paired with strength training, protein is the literal building blocks to grow your muscles as well. Strong backs and thick glutes, and mouth watering bodies don’t happen without protein. It’s no surprise protein is the most expensive macronutrient as well.

This is why coaches yap about protein endlessly. It potentially can be the very thing preventing you from reaching your goals. Just as a reminder, most people will need to chow down 0.8 grams per pound of bodyweight of protein daily forever.
That’s not a massive number, but I get that it’s still quite difficult for many people to get that much in. Here are 4 tips in how to get more protein in.

1 – Buy It
Ok, this is super obvious, but after years of experience, the average person doesn’t realize they need to be told to buy protein.
People will look up tips on how to eat more protein, log off their computer, and then go on about their merry day having no protein to eat. People who got their protein nailed consistently have chicken breast (fresh and frozen), protein powder, deli meat, Greek yogurt, and cartons of both eggs and egg whites all over their kitchen.
Take a look at your kitchen and fridge. If you don’t have protein sources there, you need an intentional trip to the grocery store where you’re buying fewer bags of chips and frozen pizzas and grabbing more protein sources.
You can’t eat more protein if you don’t own any protein, so start here my friend.

2 – Utilize Shakes
Other common barriers to not consuming enough protein is a lack of time, convenience, and appetite.
These are valid gripes cause nobody has any time nowadays and I get not being able eat a bunch of protein because it’s quite satiating. However, you know what solves all of this?
Protein shakes. In fact, protein powder is human engineering to the finest. Like, I don’t think many people realize how much they take protein powder for granted. It’s powdered protein distilled down into a convenient nutritious source with a long shelf life.
Before protein powder was a thing, if you wanted to get jacked, you had to cook and eat all of your protein. Cavemen had to hunt and eat their protein on the spot.
So if you want an awesome and convenient source of protein that’s easier to digest than chicken breast all day, look to shakes. You can also get protein powder from any source you want whether it’s dairy, egg white, or even vegan sources.
Lastly, you can have as many shakes as you desire and they don’t have to be solely after your workout. That’s a huge myth.

3 – Center Your Meals Around Protein
I like to tell clients to always center their meals around protein. A meal without protein is not a complete meal ever. Tattoo that into your brain. It sounds meatheady, but I promise you need to grasp this concept.
Every meal you consume should start with protein. It’s ok if some meals don’t have much starch, fat, or even fiber. But it’s not ok for a meal to not include protein. Protein is the king and the king always makes the apperarnce.
This is especially true if you’re a heavier individual. Bigger individuals will have higher protein targets. You’re simply not reaching 120 grams of protein unless you have a significant source at every meal. Think lean animal sources, lean dairy, seafood, or some sort of egg/egg white.
Just as a reminder, protein powder can count too. Your meal could be as simple as a protein shake with some carrots on the side. I’d happily applaud a client for putting together a meal like that.

4 – Frontload Your Protein
A common thing I hear about people not hitting their protein is that they’ve reached the end of the day and have so much protein they still need to hit. I get it. It can be overwhelming when you’re staring at 90 more grams of protein to hit and it’s already 8:30 pm.
The trick here is to frontload your protein. This is a fancy word which means to consume most of your protein in the earlier parts of your day. The concept behind frontloading comes from the realm of productivity. Generally speaking, you’ll be more productive and have less long-term stress if you can get something difficult out of the way early in the week or early in your schedule.
Same with protein. If you can consume over half of your protein target in your first meal or before you get home from work, you’re set up to hit your protein target stress free for the day.
This could mean adding an extra scoop or 2 of protein powder in your morning shake, oatmeal, or Greek yogurt.
If that’s too difficult, try to have some extra protein at lunch as well. All that matters is that you enter dinner with as little amount of protein left to consume. It’ll also give you more flexibility at your most social meal as well instead of having to cook up or order 3 chicken breasts.
No More Excuses About Protein
I know you work hard in the gym and the last thing you want is to not make the most of that hard work. All the sacrifice, hustle, and endurance of pain in the gym damages your muscle fibers and stimulates muscle growth. For your muscles to repair and grow for future progress you can show off, you need to feed your body protein.
Don’t let your gym efforts go to waste by moaning about how you can’t get enough protein.
And yes, I get life is hard and not everything comes as easy to everybody. I also get that carbs and fat are tastier. It’s easier to sniff down a grilled cheese sandwich than a protein shake, but consuming enough protein is a pivotal bang for your buck habit that anyone can do.
Hardcore lifters and stay at home moms need protein.
Learn to eat enough and be intentional about it. If you plan ahead, stock up your fridge with it, and center your meals around protein, there should be no excuse to not get enough protein. Use these tips to make it happen.

Best Protein Chips For Energy & Protein-Packed Snacks 2022

Best Protein Chips For Energy & Protein-Packed Snacks 2022

These protein chips can provide for a great snack for all your protein needs.
Finding the right snack to fill us up while also being healthy can be tough, but protein chips are that crunchy and delicious snack to give us everything we need. Protein is essential and can fill us up while giving us great gains, especially when it comes to our bodybuilding and fitness goals. With the right snack, we can curb hunger and give ourselves the best chance at seeing the right gains as effectively as possible. With companies putting an emphasis on health, protein chips are that perfect protein-pack snack to deliver all of those gains we want most.
We’ve put together a list of the Best Protein Chips so you can see just what is out there. Knowing the top brands and best products will better prepare you for all of those gains you want to see most.
Best Protein Chips 2022

Best Protein Chips Overall
The best protein chips overall will pump you with protein to keep you full while also being healthy and effective. Low in calories while being tasty will ensure you don’t suffer from a poor snack.
Quest Protein Chips

Number Of Servings
1 Bag

Calories
140

Protein
19g

Carbs
5g

Fat
4.5g

Sugar
1g

Flavors
Spicy Sweet Chili, Chili Lime, Loaded Taco, Nacho Cheese, Ranch

Quest Protein Chips are a tortilla style chip packed with protein with tons of amazing flavors. With 19g of protein, you will find a low carb and fat total, very little sugar, and just 140 calories. Perfect for feeding your cravings and settling that hunger debate in your head, these are a versatile and convenient snack perfect for all occasions and for all types of people, whether your hardcore, competitive, or just doing it for fun.

Quest Protein Chips are loaded with protein with plenty of flavors to keep you full and seeing serious gains.

Pros

High in protein for the right amount with low carbs and fat
Nice flavor options for the variety and taste
From a reputable company in Quest Nutrition

Cons

Texture of these chips may be a bit chalky

Price: $23.76/ 12 Pack
Check out our individual review for Quest Protein Chips here!

Best Organic Protein Chips
For those looking to eat organic and put the best in their bodies, organic protein chips will deliver those protein needs while also containing all organic ingredients.
IWON Organics Protein Puffs

Number Of Servings
1 Bag

Calories
180

Protein
10g

Carbs
21g

Fat
7g

Sugar
3g

Flavors
Nacho Cheese, Mesquite BBQ, Sweet Dijon, Spicy Sweet Peppers, Korean BBQ, Cheddar Cheese, Red Pepper, Caramelized Onion

IWON Organics Protein Puffs are packed with plant-based proteins for that crunchy and protein-packed snack. Great for fitness folks, serious athletes, or just everyday people in need of a healthy snack, these puffs have 10g of protein, 5g of fiber, and only 3g of sugar, all while sitting at 180 calories. Great flavors for variety and made with pure organic ingredients, you can’t go wrong with IWON.

IWON Organics Protein Stix are crunchy protein sticks and puffs with 10g of plant-based proteins and great flavors.

Pros

Dense nutrient profile with plenty of protein
Interesting and fun flavors for nice variety
Pure organic ingredients for those looking to eat all organic

Cons

A little higher in fat and carbs than some may like

Price: $22.92/ 8 Pack

Best Protein Chips For Energy
Energy is key in getting the best workout possible and by working with the right brand of protein chips, you can better tackle those energy needs for only the best workouts.
Popcorners Flex Protein Chips

Number Of Servings
1 Bag

Calories
120

Protein
10g

Carbs
13g

Fat
3g

Sugar
3g

Flavors
Barbeque, Buffalo, Cheddar Sour Cream

Popcorners Flex Protein Chips are perfect for those on-the-go energy needs. At just 120 calories, 10g of protein and 4g of fiber give you everything you want and need from these delicious protein snacks. Made with plant-based protein powder, these can help power you through the day and are packed with tons of flavor as well.

Popcorners Flex Protein Chips are convenient and protein-packed chips with 10g protein to give you plenty of energy.

Pros

Great for energy and giving you fuel with 10g of protein
Good taste and texture or a protein chip
Low in fat and high in fiber

Cons

Could have lower net carbs to be conducive with more diets, like keto

Price: $17.49/ 20 Pack

Best Protein Chips From Real Food
Real food products are important and eliminate those artificial additives that can spoil a good snack. The right protein chips from real food will deliver clean gains and the best benefits.
Kalahari Crisps

Number Of Servings
1 Bag

Calories
100

Protein
20g

Carbs
Less than 1g

Fat
2g

Sugar
0g

Flavors
Original, Rosemary Citrus, Southwest Verde

Kalahari Crisps are air-dried beef chips that deliver a great crunch with fun flavors. Made with real food ingredients, these give you 20g of protein and are the perfect snack to keep you full and offer a healthy option for your diet. Very low in carbs, fat, and calories, you can’t go wrong with a real food in these beef chips.

Kalahari Crisps are air-dried beef chips with 20g protein for that healthy snack any time of day.

Pros

High in protein while being low in calories, carbs, and fat
Made with real food ingredients to optimize your health
Gluten-free, soy-free, and contain 0g of sugar

Cons

High in price per serving
Texture and taste may be unusual for some

Price: $21.99/ 6 Pack

Best Gluten-Free Protein Chips
For those looking to eat gluten-free, finding those options can be challenging. However, gluten-free protein chips do exist and can give you the best in terms of health, gains, and those gluten-free needs.
Shrewd Food Protein Puffs

Number Of Servings
1 Bag

Calories
90

Protein
14g

Carbs
2g

Fat
3g

Sugar
1g

Flavors
Nacho Cheese, Brick Oven Pizza, Baked Cheddar, Cookies & Cream, Strawberries & Cream

Shrewd Food Protein Puffs are that healthy, crispy, and crunchy option that you will love. For those seeking gluten-free options, these will deliver those needs while giving you 14g of protein and minimal calories, carbs, and fat. Great flavors offer variety, and these are conducive to most diets so everyone can enjoy.

Shrewd Food Protein Puffs are healthy, crispy, and crunchy protein puffs with 14g protein for a high protein and heathy snack.

Pros

Good balance of macronutrients while being low in calories
Puffs are an interesting take on the classic idea of chips
Low in sugar and conducive to most diets

Cons

Texture is fairly dry
Some flavors are hit or miss

Price: $24.99/ 12 Pack

Benefits Of Protein Chips
The benefits of protein chips are hard to ignore and can greatly help you see those effective gains you want most. Benefits of protein chips include:

Protein-packed snack: A versatile and convenient protein-packed snack, these can help with all things gains and work to provide a healthy snack option.
Help with weight loss: By working to keep you full and curb cravings, these can help with weight loss so you see those desired body composition changes (1).
Improve muscle: Protein is the building block of muscle and by pumping yourself with more protein, you may improve muscle mass and growth (2).
Offer energy: Providing a constant flow of energy, these will work to give you fuel for your workouts or everyday activities (3).

How Much Are These Protein Chips?
Finding the right protein chips for your gains while also being affordable can be challenging. Of course, those more premium options will cost more money so knowing how much it is per serving may help make your decision a little easier. We’ve broken down our list so you can see the overall price and price per serving as you compare amongst our Best Protein Chips list.

Category
Product
Price
Why We Love It

Best Protein Chips Overall
Quest Protein Chips
Price: $23.76
Per Serving: 1.98
Pack Of: 12
High in protein while being low in carbs and fat with great flavors.

Best Organic Protein Chips
IWON Organics Protein Puffs
Price: $22.92
Per Serving: $2.86
Pack Of: 8
Dense nutrient profile with all organic ingredients.

Best Protein Chips For Energy
Popcorners Flex Protein Chips
Price: $17.49
Per Serving: $0.87
Pack Of: 20
Great for energy with good taste and texture.

Best Protein Chips From Real Food
Kalahari Crisps
Price: $21.99
Per Serving: $3.66
Pack Of: 6
Made with real food ingredients while being high in protein.

Best Gluten-Free Protein Chips
Shrewd Food Protein Puffs
Price: $24.99
Per Serving: $2.08
Pack Of: 12
Good balance of macronutrients while being low in calories.

What To Consider Before Buying
Before buying your protein chips, there are some important factors to consider so you get the best product possible.

Amount Of Protein

The protein chips you choose should be high in protein to help keep you full and seeing gains. These chips on our list have great protein amounts and will give you a nice boost for those snacking needs.

Other Nutritional Factors

It is important to also look at calories and the amount of carbs and fat in each of these products. An all-around healthy product will deliver the best options so you only see the best gains possible.

There needs to be variety in your flavor choices and these products above do contain great flavors. This ensures you have plenty of options so you never grow bored of the taste.

Price & Price Per Serving

These products can get expensive but it’s important to not let that deter you. It is possible to get healthy options at an affordable price while also maximizing the price per serving.
How We Decide
When it comes to choosing the best protein chips, we look at a number of factors to deliver the best products to you. We first look at the health factor, meaning the number of calories, balance of macronutrients, and amount of sugar. The right product will have the right calorie count, being low, as well as being high in protein while relatively lower in carbs and fat. We then look at flavors and the variety you can choose from to never grow bored of the taste. Lastly, we look at price. Supplements and healthy food can get expensive, but it is possible to find the right products at the right price to fulfill needs without breaking the bank.

FAQ Section
What are the best protein chips?
Quest Protein Chips. These are a tortilla style chip packed with protein with tons of amazing flavors for the best benefits and option for protein chips.
Can these keep me full?
These will keep you full for some time, however, don’t rely on these as a meal to keep you full for the whole day.
Do these help me see gains?
These can aid in helping you see gains. Eating these alone will not solely produce gains, but when mixed with a healthy diet and proper training, you will see results.
When can I eat these?
You can eat these anytime of the day for that protein-packed snack. However, these should not replace a meal. They should work in tandem with a healthy diet so you feel full and optimize your health.
Wrap Up
Protein chips have the ability to provide for that protein-packed snack to help keep you full and work for a healthy snack option. With the right amount of protein and proper balance of macronutrients, you will see those gains you want most while working to produce effective gains. Give these protein chips a try and see what they can do for you today.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)

Quest Protein Chips Review For A Protein-Packed Snack

Quest Protein Chips Review For A Protein-Packed Snack

These protein chips are the perfect snack to fill you up and pump you with protein.
Product Overview
Finding the right snacks can be hard. Too often do we settle for something that is just a bit too bland and doesn’t fully satisfy us. So many of those snacks and fun foods we love to eat are bad for us, bad for our gains, and just don’t cut it as you seek the best goals for yourself. However, protein chips are something to absolutely consider in your diet for what these can do to your overall gains and performance. Quest Protein Chips are that healthy and delicious snack to keep you seeing gains and allow for only the best when it comes to your desired results.
For those looking to curb hunger in a healthy and effective way, protein chips are a perfect option. Loaded with protein, and containing minimal carbs and fat, you will find a low calorie count but still something to tide you over. Convenient for those on-the-go needs, protein chips can give you great flavors so you don’t suffer through something bland and are versatile for any time of day. Like anything, moderation is key, but you really can’t go wrong with a great bag of protein chips.

Quest Protein Chips are loaded with protein with plenty of flavors to keep you full and seeing serious gains.

Quest Nutrition is a sports nutrition company creating foods you love to eat work for you and not against you so you see the best gains to your health, training, performance, and lifestyle. Creating complete protein products, they are always working on the cutting edge of technology to produce only the best products with innovative ingredients and cutting edge approaches. A quality company for all, Quest does it right to give you the best benefits possible.
Quest Protein Chips Highlights
Quest Protein Chips are a tortilla style chip packed with protein with tons of amazing flavors. With 19g of protein, you will find a low carb and fat total, very little sugar, and just 140 calories. Perfect for feeding your cravings and settling that hunger debate in your head, these are a versatile and convenient snack perfect for all occasions and for all types of people, whether your hardcore, competitive, or just doing it for fun.

Ingredients
Whey Protein Isolate: A more filtered form of whey protein, this will help with muscle growth, enhance recovery, and aid in weight loss by keeping you full and curbing any unwanted snacking (1).
High Oleic Sunflower Oil: A plant oil made from sunflower seeds, it is more stable for cooking and allow products to have a longer shelf life (2).
Calcium Caseinate: This is one of several milk proteins from casein which acts as a slow digesting protein while being soluble to not clot or upset your stomach.
Psyllium Husk: This is an edible soluble fiber and prebiotic which can promote easy and healthy digestion (3).
Other Ingredients
Milk Protein Isolate, High Oleic Sunflower Oil, Corn Starch, Natural Flavors, Sugar, Salt, Onion Powder, Garlic Powder, Tomato Powder, Paprika, Spice, Dried Soy Sauce, Vinegar Powder, Spice Extract, Chia Seed, Soluble Corn Fiber, Citric Acid, Turmeric Oleoresin, Paprika Extract, Yeast Extract, Stevia Sweetener, Calcium Carbonate, Sunflower Lecithin

Number Of Servings
1 Bag

Calories
140

Protein
19g

Carbs
5g

Fat
4.5g

Sugar
1g

Flavors
Spicy Sweet Chili, Chili Lime, Loaded Taco, Nacho Cheese, Ranch

Price, Flavors & Effectiveness
Quest Protein Chips are the perfect protein-packed snack to keep you full without adding too many calories, carbs, or fat to your routine. One bag is a serving size so you don’t have to worry about splitting the bag and dealing with varying serving sizes. A great balance of macronutrients with protein as the leader, you will find these to be delicious, convenient, and perfect for your protein needs.
These protein chips from quest come in a variety of great flavors so you never grow bored of the taste. Flavors include:

Spicy Sweet Chili
Chili Lime
Loaded Taco
Nacho Cheese
Ranch

Pros

High in protein while being low in carbs and fat
Great flavors for variety and taste
From a reputable company in Quest Nutrition

Cons

Texture may be a bit chalky

Price: $19.99
Overall Value
Quest Protein Chips are the perfect protein-packed snack for you and can greatly assist with all your gains. A versatile and convenient choice, these can be eaten anywhere and at any time to curb hunger and pump you with that vital protein. Quest knows the needs of athletes and seeks to produce only the best supplements to give people the option to see only the best gains. What you are really getting is a protein-packed snack with little carbs and fats and a reputable company backing it. Try Quest Protein Chips today and see what these can do for all your health, fitness, and lifestyle goals.
Try Quest Protein Chips Today

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Quest and Envato
References

Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Dunford, N.; et al. (2022). “High-oleic sunflower seed oil”. (source)
Jalanka, J.; et al. (2019). “The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls”. (source)

How Whey Protein & Oats Work To Build Serious Muscle

How Whey Protein & Oats Work To Build Serious Muscle

This combo is perfect for muscle building.
As you look to build muscle, knowing the right foods to eat can be of great assistance and a fantastic duo like whey protein and oats may just be on top of the list. We know what to eat, for so many meals exist that can give us the right nutrients to build muscle, but that one key meal is important, especially as we look to kickstart the day. Whey protein and oats is that protein packed meal to enjoy for breakfast that will give you all the necessary nutrients to see that growth you want most.
Being in the gym is one thing and we all know you need the right exercises and training to see serious gains. But what you eat matters and should not be overlooked for the wrong foods can stunt all your gains and limit your ability to build muscle. You need to stay the course and eat only those whole foods, especially those that are high sources of protein. The right amount of protein daily is exactly what you need to see the most amount growth.

Let’s take a look at whey protein and oats and see what makes this meal so great. The benefits of both alone are enough to convince us of what this can do, so together, it is a superhero meal. Plus, having it for breakfast is a great way to kickstart your day.

Benefits Of Whey Protein
Since protein is the building block of all muscle, having a great supplement like protein powder can greatly assist with all our gains. The benefits of whey protein are hard to ignore and can launch your muscle growth and recovery goals to the next level. To start, whey protein is a great source of protein and contains plenty of nutrients and other nutritional benefits. It will help with muscle growth and recovery (1,2), while also working to keep you full (3). By keeping you full, this reduces cravings and works for better weight loss.
A versatile and convenient supplement, protein powder can be taken post-workout to maximize your gains or during the day as a snack to keep you full. Low in calories and high in protein, this is exactly what you need to see all the necessary changes to your physique you need most.

Benefits Of Oats
Oats have incredible nutritional value and are a good source of carbs and fiber. Rich in antioxidants, oats will help keep those free radicals at bay while also lowering cholesterol levels and protecting your LDL levels from damage (4,5). As a filling food, it will also assist with weight loss as you look to limit the amount of snacking.
The benefit to oats is that you can add anything to them. Some people like peanut butter, others like fruit, but here is where whey protein can really make a difference.
Whey Protein & Oats: The Perfect Muscle Building Combo
When put together, what you get from this great meal is a great balance of carbs and protein, with fiber to keep you full and moving regularly. As athletes looking to maximize our muscle building and growth potential, it is important for us to find those muscle building foods that will work for our overall benefit. By combining whey protein and oats, you have just created that top tier muscle building food. Plus, you can add fruit to it for added sweetness and depending on your flavor of whey protein, blueberries, strawberries, or bananas are great options.

Recommended Whey Protein: Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
While finding the right protein powder can be a challenge, we wanted to share a great protein with you so you can see huge gains. Transparent Labs is a great company creating premium supplements and this protein powder is one of, if not the, best on the market.

Code GENIRON10 For 10% Off

Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.

Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent whey isolate for you and your body weight goals and is easy to digest compared to a whey concentrate.

Great Muscle Building Stack
Along with this great protein powder from Transparent Labs, looking to a great muscle building stack can help those gains immensely. The supplements you are looking at in a muscle building stack are creatine, protein, pre-workout, and BCAAs. Transparent Labs is an honest company and one that is fully transparent with their labels, so you know exactly what you’re getting.
With this stack, protein will help with growth and recovery while pre-workout will work to provide for energy and muscle pumps before your workout. Creatine gives you a nice recovery boost while increasing strength and size and those BCAAs will help push through fatigue and aid in muscle growth. All in all, this muscle building stack is the perfect supplement to see amazing gains.
Wrap Up
When it comes to finding those top muscle building foods for you to see effective gains, looking to those foods like whey protein and oats can make all the difference. Packed with protein, carbs, and fiber, you give yourself a well-rounded meal with the right nutrients to see only the most effective gains. Having this as part of your breakfast routine can be a game changer and will only benefit you in the long run as you start to build a better routine for yourself. Give whey protein and oats a try, find the best whey protein for you, and watch your gains take off today.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato

References

Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Peterson, D. (2001). “Oat Antioxidants”. (source)
Harvard Medical School (2015). “Whole-grain oat: Best bet for lowering cholesterol”. (source)

Turkey Vs. Chicken: Which Is The Better Protein Source?

Turkey Vs. Chicken: Which Is The Better Protein Source?

Both are staples in a bodybuilder’s diet, but is one better than the other?
You may be someone who wants to partake in the turkey vs. chicken debate. Or maybe you are someone who doesn’t care and wants to eat whatever source of protein you can. That is great and you should. But when it comes to maximizing your goals, and overall gains, knowing which sources of protein can work best for you will give you the best chance at seeing huge gains. The benefit to both turkey and chicken is that they are lean meats. If we were talking about chicken vs. beef, maybe our conversation would be different.
What matters most in your diet is that you work to balance out your macronutrients, but more importantly, the amount of protein you consume. Having the right amount of protein is integral in seeing gains and without it, you just won’t. So, with so many options for protein sources, why are we debating two staples in a bodybuilder’s diet? Honestly, knowing which source of protein is going to give you the most protein should be an answer enough.

Let’s jump into the turkey vs. chicken debate to see which is the better source of protein. Both are staples in a bodybuilders diet but knowing which one may give you more gains is important as you seek the best for your overall growth and development. By the end, you may just be thinking of certain recipes to try as you soon as you sign off your computer.

Importance Of Protein
We hear it all the time but protein is so important to our gains. It is the building block of all muscle so why neglect that and ruin any chance of seeing huge growth. Without protein, our muscles don’t grow, and without muscle growth, you will never see gains. But protein has other benefits than just muscle growth which are important to consider since these aid in our overall health and wellness.
Finding protein sources does not have to be difficult and we all know of the traditional ones like chicken, turkey, fish, lean meats, eggs, among others, but thankfully supplements companies have begun to make protein supplements like whey, pea, brown rice, soy, hemp, and many more.
The benefits of protein for your health and performance include:

Increased muscle growth: Build strength and size by pumping your muscles with protein so they have the foundation to grow (1).
Better recovery: Work to repair those damaged muscles so they can grow back bigger and faster.
Improve weight loss goals: Protein can increase satiety for less snacking and unwanted cravings which can hurt your gains overall (2).
Loaded with nutrients: Protein is loaded with certain nutrients that are great for giving you vitamins and minerals to aid in your overall training and health.

Turkey Vs. Chicken: Which Is The Better Protein?
Now we get to our question of the day; is turkey or chicken better for your gains? We’ll start by saying both are great sources of protein but for your specific needs, it may be important to know a few differences. To start, turkey may be lower in calories on average than chicken, so for those of you really looking to lose weight and put an emphasis on fat loss, turkey may be a solid option for you.
A lot of this comes from the amount of fat in both, with turkey being on the lower end. What is nice is that if you go the store, ground turkey will have options for you in terms of lean content. For example, it says something like 93% lean meaning there is 7% fat content. Or for those really looking for truly lean meat, the 99% lean only leaves room for 1% fat.

For protein content, both are fairly comparable. Depending on the cut of meat, you will find that chicken and turkey are relatively equal in protein content. Which is a great sign for those of us looking to diversify our diet and not eat the same thing over and over again. Knowing that both turkey and chicken will work wonders for our gains should be comforting and without too much stress, you can see great muscle growth with two awesome protein options.
White Vs. Dark Meat
To touch on the idea of white meat and dark meat, what you will find is that white meat is lower in protein myoglobin, whereas dark meat is higher. Myoglobin transports and stores oxygen in the muscles (3). Found mostly in the breasts and wings, white meat is always a great option. Dark meat is found in active muscles, so more the legs and thighs, but regardless, are also great sources of protein. People have their preference as to white or dark meat, but just know both are great options.

Protein Supplements For Added Gains
While eating a whole food meal and getting all of those nutrients from whole food is recommended and better for you, it is important to note that supplements can work for your benefit in a number of ways so you see those gains you want most. When it comes to pumping yourself with protein, either for muscle building, recovery, or satiety, there are some key supplements to look for. Protein powders are key for they will offer a great protein source for post-workout gains. Another supplement to consider is casein protein, for this is a slow-digesting protein perfect for overnight repair and recovery so those gains don’t stop while you sleep.
Wrap Up
When it comes down to the debate of turkey vs. chicken, it would be a disservice to declare a clear winner. Both are great sources of protein and can work wonders for your gains. With the right approach to diet, ample amounts of protein, and plenty of diversity in your diet, you are well on your way to see those gains you want most. And you won’t be disappointed by the results.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato

References

Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Schweihofer, J.; et al. (2014). “The color of meat depends on myoglobin: Part 1”. (source)