Best protein shakes for muscle gain
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Best Protein Shakes for Muscle Gain
High Protein Shakes with HMB for Muscle Mass and Strength
High protein shakes supplemented with β-hydroxy-β-methylbutyrate (HMB) have shown significant benefits in increasing muscle mass and strength. A study involving pre-frail older adults demonstrated that consuming high protein shakes with 3g of HMB daily for 12 weeks led to notable improvements in muscle cross-sectional area (CSA), muscle strength, and physical performance. Additionally, these shakes helped reduce intramuscular adiposity, indicating a positive impact on muscle quality.
Whey Protein and Carbohydrate Shakes for Muscle Regeneration
Whey protein combined with carbohydrates is another effective option for muscle gain. Research comparing the effects of protein and carbohydrate shakes versus non-macro-nutrient matched food items found that both methods significantly reduced exercise-induced muscle damage and promoted muscle regeneration. The study highlighted that protein and carbohydrate shakes effectively stimulated insulin secretion and increased blood glucose levels, which are crucial for muscle recovery and growth.
Vitamin D and Leucine-Enriched Whey Protein Shakes for Muscle Synthesis
Supplementing breakfast with a vitamin D and leucine-enriched whey protein shake has been shown to enhance postprandial muscle protein synthesis and increase muscle mass in older adults. A study conducted over six weeks revealed that participants who consumed these enriched shakes experienced higher rates of muscle protein synthesis and significant gains in appendicular lean mass, particularly in the legs. This suggests that such shakes can be a valuable addition to the diet for supporting muscle preservation and growth.
Bioenhanced Whey Protein for Enhanced Muscle Performance
Bioenhanced whey protein shakes, which include additional polyethylene glycosylated (PEG) leucine, have been found to improve muscle performance and size. An eight-week study involving resistance training showed that participants consuming bioenhanced whey protein shakes before and after workouts experienced similar improvements in muscle strength, endurance, and muscle CSA compared to those consuming standard whey protein. This indicates that bioenhanced whey protein can be an effective supplement for muscle gain during resistance training.
General Benefits of Protein Supplementation in Resistance Training
A comprehensive meta-analysis of 49 studies with 1863 participants confirmed that dietary protein supplementation significantly enhances muscle mass and strength gains during resistance training. The analysis found that protein supplementation increased one-repetition maximum strength, fat-free mass (FFM), and muscle size. However, the benefits of protein supplementation were more pronounced in younger and resistance-trained individuals. Additionally, protein intakes beyond 1.62g/kg/day did not result in further gains in FFM, suggesting an optimal protein intake threshold for muscle growth.
Conclusion
For those aiming to gain muscle, high protein shakes with HMB, whey protein combined with carbohydrates, and vitamin D and leucine-enriched whey protein shakes are all effective options. These shakes not only enhance muscle mass and strength but also support muscle recovery and regeneration. Bioenhanced whey protein shakes offer additional benefits, particularly when combined with resistance training. Overall, protein supplementation is a proven strategy to maximize muscle gains, especially when tailored to individual needs and training regimens.
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