What is the Best Protein Powder for Muscle Gain?

Looking to Build Muscle? Start with Protein.

If you’re ready to take your training to the next level, protein is a must. Alongside carbs and fats, it’s one of the three essential macronutrients that fuel your body—and it’s especially important for building and repairing muscle.

To support increased protein needs, protein powders have become a go-to for athletes and fitness enthusiasts alike. Whether you’re lifting heavy, training for an event, or just staying active, the right protein supplement can help you reach your goals faster.

In celebration of the 2022 Olympic Games, we teamed up with three-time Olympian and world champion Karen Furneaux to explore one of the most common fitness questions:

“What’s the best protein powder for muscle gain?”

Why Protein Matters

Protein is present in every cell of your body. It’s made of amino acids—some of which your body can’t make on its own and must get from food.

Here’s why getting enough protein is essential:

1. Supports muscle growth and repair
2. Builds and maintains a strong immune system
3. Helps with weight management by promoting satiety and balancing appetite hormones
4. Strengthens connective tissue
5. Plays a key role in cell repair and regeneration

To build and maintain lean muscle, you need consistent, high-quality protein intake—especially if you’re training regularly.

How Much Protein Do You Really Need?

The traditional Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day—but that’s considered the minimum to prevent deficiency, not necessarily to support optimal health or performance.

Recent research suggests that 1.2 to 1.6 g/kg/day is more effective for maintaining muscle, promoting healthy aging, supporting metabolism, and aiding recovery—especially for active individuals.

Protein for Muscle Gain

If you’re training regularly, your body needs even more protein to repair and grow muscle tissue. Studies show that higher protein intakes can:

• Support lean muscle development
• Reduce body fat
• Enhance strength and endurance
• Prevent age-related muscle loss (sarcopenia)
• Improve appetite control and metabolic health

Timing matters, too.

Muscle protein synthesis is most effective within about an hour post-workout. Consuming 6 to 40 grams of protein after exercise can significantly improve recovery and support muscle growth.

Plant vs. Animal Protein: What’s the Difference?

When it comes to building muscle, the source of your protein matters—but maybe not as much as you think.

Both plant and animal proteins provide the essential amino acids your body needs to grow and repair muscle. Animal-based sources like meat and whey have long been popular due to their complete amino acid profile. But more and more research is showing that plant-based protein can be just as effective, especially when you eat a variety of sources.

Why Choose Plant Protein?

Beyond performance, plant protein offers several long-term health and environmental benefits:

• Heart health: Lower in saturated fats and cholesterol
• Better blood sugar balance: Linked to reduced risk of type-2 diabetes
• Anti-inflammatory: Contains compounds like antioxidants and fiber to support overall wellness
• Digestive support: Naturally rich in fiber
• Eco-conscious: Requires less land, water, and energy to produce
• Allergen-friendly: A great alternative for those with lactose or dairy sensitivities

Some plant proteins—like hemp, soy, and brown rice—are considered complete proteins, meaning they contain all nine essential amino acids. When combined with a balanced diet, plant-based protein powders can fully support muscle gain and recovery.

Bottom line:

Whether you prefer whey or plants, the most important thing is choosing a high-quality protein that fits your lifestyle, supports your goals, and feels good in your body.

Is Plant Protein Nutritionally Complete?

Absolutely. When chosen wisely, plant protein can provide all the essential nutrients your body needs—even on a vegan diet.

While it can sometimes be a challenge to meet your daily protein goals on a fully plant-based diet, high-quality options like hemp, soy, and brown rice protein powders make it much easier. These sources help you reach the recommended 10% of daily calories from protein, as advised by the Institute of Medicine.

A well-rounded vegetarian or vegan diet that includes a variety of plant proteins has been shown to deliver all essential amino acids—the building blocks your body can’t produce on its own.

• Brown rice protein is a great hypoallergenic option for those with dairy, soy, or gluten sensitivities. It retains its natural fiber and nutrients, making it easy to digest and gentle on the system.
• Hemp protein is a complete protein source, meaning it contains all nine essential amino acids. It’s also rich in healthy fats, fiber, and minerals—making it a powerful addition to smoothies, baked goods, or bowls.

In short, plant proteins don’t just measure up—they often go above and beyond, especially when it comes to digestibility, versatility, and long-term health benefits.

What to Look for in a Protein Powder

When choosing a protein powder, quality matters. Look for organic, plant-based sources with a complete amino acid profile—including BCAAs (branched-chain amino acids)—which are essential for muscle growth, recovery, and overall performance.

If you’re aiming to build lean muscle, pair your protein with regular strength training and nutrient-rich foods. Adding protein powder to smoothies, recipes, or even hot drinks can make hitting your daily goals easier—and more enjoyable.

Advice from Olympian Karen Furneaux

Karen Furneaux, three-time Olympian and world champion, shares how she keeps her body strong and energized—long after stepping off the podium:

“I spent my career training for strength and power—and that hasn’t changed. At 45, I still train daily and fuel my body with plant-based, organic protein. I add it to smoothies, sauces, curries, muffins—even hot chocolate. I look for ingredients I can recognize and trust.”

Karen emphasizes that muscle maintenance becomes even more important for women over 40, especially as hormone levels shift. Getting enough clean protein is key to staying active, energetic, and resilient.

“To me, health is about consistency—smart nutrition, movement I love, and rest. Protein plays a big role in helping me show up and feel my best.”

Her go-to?

Nova Organics Plant-Based Protein Powder—trusted, clean, and made from real, whole food ingredients.

The best protein powder is the one that fits your lifestyle, supports your goals, and keeps you coming back for more.

See our Organic Plant Protein and our Organic Plant Protein (Chocolate)