Good protein powder for muscle gain
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Best Protein Powder for Muscle Gain: Insights from Research
Milk Protein vs. Soy Protein for Muscle Growth
Research comparing the effects of milk protein and soy protein on muscle growth indicates that milk protein is more effective. A study involving aerobics enthusiasts and ordinary individuals found that those consuming milk protein experienced significantly higher muscle growth compared to those consuming soy protein. Specifically, aerobics enthusiasts who consumed milk protein saw a 12.94% increase in muscle mass, while those who consumed soy protein saw only a 6.31% increase. For ordinary individuals, the growth rates were 2.95% for milk protein and 1.86% for soy protein.
Whey Protein and Multi-Ingredient Supplements
Whey protein, often included in multi-ingredient supplements, has been shown to significantly enhance muscle strength and lean body mass. In a study with older men, a supplement containing whey protein, creatine, vitamin D, calcium, and omega-3 fatty acids led to significant gains in strength and lean mass, especially when combined with exercise. Another study confirmed that protein supplementation, particularly whey protein, is effective in increasing muscle mass and strength during resistance training in both young and older adults .
Protein Supplementation Timing: Before Sleep
Consuming protein before sleep can also be beneficial. A study found that young men who ingested protein before sleep experienced greater muscle strength and hypertrophy compared to those who took a placebo. This suggests that nighttime protein intake can enhance the muscle adaptive response to resistance training. However, another study with older men found no additional benefits of protein supplementation before sleep on muscle mass and strength gains, indicating that the effectiveness may vary with age.
Soy Protein vs. Whey Protein
When comparing soy protein to whey protein, studies have shown mixed results. Some research indicates no significant differences in muscle growth and strength development between soy and whey protein when matched for leucine content. Both protein types supported similar increases in lean body mass and strength during resistance training . This suggests that soy protein can be a viable alternative to whey protein for muscle gain, especially for those who prefer plant-based options.
Conclusion
In summary, milk protein and whey protein are generally more effective for muscle gain compared to soy protein, particularly when combined with resistance training. Whey protein-based multi-ingredient supplements and protein intake before sleep can further enhance muscle growth and strength. However, soy protein can still be a suitable option, especially for those seeking plant-based alternatives, as it provides comparable benefits when matched for leucine content.
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