Best Protein Sources For Building Muscle (2023 Updated)

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If you're looking to build muscle, you've probably heard that protein is essential. However, not all protein sources are created equal. To help you make an informed decision, here are five key points to keep in mind when looking for the best protein sources for building muscle:

1. Protein quality matters: The quality of protein is determined by its amino acid profile and how easily the body can digest and use it. Animal-based proteins like meat, poultry, fish, and dairy are considered high-quality sources of protein because they contain all the essential amino acids your body needs.

2. Plant-based protein sources can work too: While animal-based proteins are often touted as the best for building muscle, plant-based sources like beans, legumes, nuts, and seeds can also be effective. However, you may need to consume a larger quantity of plant-based protein to get the same muscle-building benefits.

3. Timing is important: Consuming protein within 30 minutes to an hour after a workout can help facilitate muscle recovery and growth. This is known as the "anabolic window."

4. Protein supplements can be helpful: Protein supplements like whey, casein, and soy protein powders can be a convenient way to increase your protein intake. However, it's important to choose a high-quality supplement and not rely on them as your primary source of protein.

5. Don't forget about other nutrients: While protein is essential for building muscle, it's not the only nutrient you need. Make sure to consume a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness.

By keeping these key points in mind, you can make informed choices about the best protein sources for building muscle and support your fitness goals.

10 Best Protein Sources For Building Muscle

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1. Gnc Amp Sustained Protein Blend For Targeted Muscle Building And Exercise With 4 Protein Sources, Gluten-Free, Chocolate Milkshake Flavor, 28 Servings.

GNC AMP Sustained Protein Blend is a revolutionary dietary supplement designed to support targeted muscle building and exercise. This product is formulated with four protein sources, including native whey isolate, micellar casein, egg whites, and whey hydrolysate to deliver seven hours of sustained protein release throughout the day.

The unique blend of rapid and sustained-release proteins provides immediate muscle fuel and on-demand fuel for support and recovery. This formula delivers the complete range of protein required by the body to perform at its best.

The ripped whey protein blend is specifically designed to fuel anabolic muscle support, performance, and recovery. It contains essential BCAA's that provide the necessary nutrients to increase muscle strength and size by up to 30% in just eight weeks.

The GNC AMP Sustained Protein Blend is gluten-free, making it suitable for individuals with gluten intolerance. It is available in several delicious flavor profiles and mixes easily into 8 fl. oz. of cold water or any other beverage.

For maximum results, users are advised to reference the usage benefits and consume two scoops twice daily. However, it is recommended to avoid consuming it close to bedtime.

GNC, the leading global health and wellness brand, has been providing the best in performance-inspired nutrition for over 85 years. The company is committed to meeting the highest standards and applying the latest advances in nutritional science. Above all else, GNC aims to inspire people to live well.

In conclusion, the GNC AMP Sustained Protein Blend is an innovative dietary supplement that offers targeted muscle building and exercise support. It is formulated with four protein sources that deliver seven hours of sustained protein release throughout the day. With essential BCAA's, it provides the necessary nutrients to increase muscle strength and size, making it ideal for fitness enthusiasts and athletes.

2. Organic Vegan Protein Powder – 22g Protein, No Soy, Non-Gmo – Pea, Mung Bean, Sunflower, Pumpkin & Watermelon Seed Blend – Chocolate Flavor, 30 Servings.

Authentic Vegan Plant Based Protein Powder is a high-quality protein source for active individuals seeking to support muscle recovery and overall wellness. With 22 grams of easily digestible protein per serving, this vegan protein powder is sourced from five unique plant-based sources, including organic peas, mung beans, sunflower, pumpkin, and watermelon seeds.

One of the unique features of Authentic Vegan Protein Powder is its taste. Unlike other plant-based protein powders that can be chalky and gritty, Authentic Vegan offers delicious vanilla and chocolate flavors that are light on the stomach and big on flavor. This makes it a taste-bud-friendly protein powder that will make it easier to meet your daily protein needs.

Authentic Vegan is made with five quality plant protein sources. Organic pea protein isolate, sunflower seed, pumpkin seed, watermelon seed, and mung bean proteins work together to provide a healthy snack and satisfying meal replacement. These protein sources complement each other perfectly to create a complete protein with all the essential amino acids your body needs.

Another advantage of Authentic Vegan Protein Powder is that it contains no soy protein, wheat protein, or added sugars. Many plant-based meal replacement shakes are loaded with added sugars and soy and wheat proteins just to increase the total protein content. Authentic Vegan doesn’t cut corners with cheap protein sources or added sugars that belie a sense of healthfulness.

Authentic Vegan Protein Powder is manufactured in the USA at a CGMP-certified facility and tested for purity, potency, and authenticity. This ensures that every bottle of Authentic Vegan is of the highest quality and meets the standards of discerning customers who demand premium plant-based protein powder at an affordable price.

In summary, Authentic Vegan Plant Based Protein Powder is a delicious and nutritious way to meet your daily protein needs. With its high-quality plant-based protein sources, taste-bud-friendly flavors, and commitment to purity and potency, Authentic Vegan sets a new standard for vegan protein powders that truly deliver on their promises.

3. Vintage Brawn Protein Powder – Premium Muscle-Building Isolate For Men & Women – 30 Servings

Vintage Brawn Protein Powder is a premium product designed to help men and women build muscle and recover after a workout. Unlike other protein powders on the market, Vintage Brawn combines three high-quality protein sources: eggs, milk, and beef. This unique blend of isolates has been shown to be more effective than a single protein source, making Vintage Brawn a powerful tool for muscle growth.

Building muscle requires adequate protein intake, and Vintage Brawn delivers just that. The three proteins in this product work together efficiently to grow and repair muscle fibers better than whey protein alone. This means that users can expect to see better results in a shorter amount of time, making Vintage Brawn a must-have for anyone looking to build muscle.

One of the keys to Vintage Brawn's effectiveness is its ability to absorb quickly and digest slowly. This is important because the body is more efficient when it starts processing ingredients quickly but does so over a longer duration. Vintage Brawn's unique formula ensures that the body is able to make the best gains possible, without the need for additional supplements.

At Old School Labs, the makers of Vintage Brawn, customer satisfaction is the top priority. They stand behind all of their products and offer a full reimbursement if customers are not 100% satisfied. This commitment to quality and customer service has made Old School Labs a trusted name in the fitness industry.

All of Old School Labs' products are formulated in Southern California and made in the USA, ensuring the highest quality ingredients and manufacturing standards. They are proud to support fitness journeys and help customers keep it old school with their products.

In conclusion, Vintage Brawn Protein Powder is a powerful tool for anyone looking to build muscle and recover after a workout. Its unique blend of three high-quality protein sources and its ability to absorb quickly and digest slowly make it one of the most effective products on the market. With a commitment to customer satisfaction and quality ingredients, Old School Labs is a trusted name in the fitness industry, and Vintage Brawn is a product that users can trust to help them achieve their fitness goals.

4. Vintage Brawn Protein Powder: Muscle-Building Isolate For Men & Women With Premium Sources (Egg, Milk, Beef) – 30 Servings.

Old School Labs is proud to introduce its latest product, the Vintage Brawn Protein Powder. This muscle-building protein powder is designed for both men and women who want to achieve better results from their workouts and recovery periods.

What sets Vintage Brawn apart from other protein powders is its unique combination of three high-quality protein sources: eggs, milk, and beef. These protein isolates work together to provide a more efficient and effective way to grow and repair muscle fibers. While whey protein is a popular protein source, it alone is not enough to provide the optimal benefits for muscle growth.

Scientific research has shown that the body is more efficient at processing ingredients when it starts quickly but does so over a longer duration. Vintage Brawn is designed to quickly absorb into the body and then slowly digest, providing a sustained release of protein to help users make the best gains.

Old School Labs is confident in the quality of its products and stands behind them with a full satisfaction guarantee. If a customer is not 100% satisfied with any Old School Labs product, the company will provide a full reimbursement.

All Old School Labs products are formulated in Southern California and made in the USA, supporting local businesses and communities. The company is committed to helping customers achieve their fitness goals and keep it old school.

In summary, Vintage Brawn Protein Powder is a game-changer for anyone looking to build muscle and recover after workouts. With its unique combination of high-quality protein sources and slow-release formula, it is a superior alternative to traditional whey protein powders. Old School Labs' commitment to quality and customer satisfaction makes it a trusted choice for fitness enthusiasts everywhere.

5. Gnc Amp Sustained Protein Blend – Targeted Muscle Building Formula With 4 Protein Sources, Gluten-Free, Strawberry Milkshake Flavor, 28 Servings.

GNC AMP Sustained Protein Blend is a cutting-edge dietary supplement designed to provide targeted muscle-building and exercise support for athletes, fitness enthusiasts, and active individuals. This innovative formula contains four high-quality protein sources, including native whey isolate, micellar casein, egg whites, and whey hydrolysate, which deliver seven hours of sustained protein release throughout the day.

The unique blend of rapid-release and sustained-release protein sources in GNC AMP Sustained Protein Blend provides immediate muscle fuel and on-demand muscle support and recovery, making it an ideal choice for athletes and fitness enthusiasts who need to perform at their best during intense workouts and training sessions. The formula also includes essential BCAAs, which are critical for anabolic muscle support, performance, and recovery.

GNC AMP Sustained Protein Blend has been scientifically formulated to deliver the complete range of protein that your body requires to perform at its best. Studies have shown that this protein blend can increase muscle strength and size by up to 30% in just eight weeks, making it a highly effective tool for building muscle mass and improving overall athletic performance.

This gluten-free formula is available in several delicious flavor profiles and mixes easily into 8 fl. oz. of cold water or any other beverage. It is recommended to consume in the morning and pre or post-workout for maximum results, and users should reference the usage benefits and consume two scoops, twice daily. It is advised not to consume close to bedtime.

GNC is a leading global health and wellness brand that has been committed to providing the best in performance-inspired nutrition for over 85 years. With a focus on meeting the highest standards and applying the most up-to-date advances in nutritional science, GNC aims to inspire people to live well and achieve their health and fitness goals. GNC AMP Sustained Protein Blend is just one example of the brand's dedication to delivering innovative, high-quality products that support optimal health and performance.

6. Vintage Brawn Protein Powder – Premium Muscle-Building Isolate With Egg, Milk, And Beef – 30 Servings For Post-Workout Recovery.

Vintage Brawn Protein Powder is a muscle-building protein powder isolate designed for both men and women. It is a post-workout and anytime recovery drink that provides high-quality protein sources to help build and repair muscle fibers. Vintage Brawn is the first protein powder to combine isolates of three muscle-building proteins: eggs, milk, and beef. These protein sources work together more efficiently than one source alone.

Building muscle requires adequate protein intake, and whey protein alone is not enough. The three proteins in Vintage Brawn help to grow and repair muscle fibers better than whey protein alone. This protein powder is a great option for anyone who wants to build lean muscle mass and improve their overall fitness.

Vintage Brawn is designed to provide better results than other protein powders on the market. Science shows that the body is more efficient when it starts processing ingredients quickly but does so over a longer duration. Vintage Brawn absorbs quickly and digests slowly to help you make the best gains. This means that you can get the protein you need to build muscle quickly, but it is released slowly over time to help you maintain your gains.

At Old School Labs, we firmly stand by what we offer our customers. If you are not 100% satisfied with any Old School Labs product, we will provide you with a full reimbursement. We are proud to support your fitness journey and help you Keep it Old School!

All of our products are formulated in Southern California and made in the USA. We are committed to providing our customers with high-quality products that help them achieve their fitness goals. Vintage Brawn Protein Powder is no exception. It is a premium protein isolate source that provides you with the protein you need to build and repair muscle fibers. If you are looking for a post-workout or anytime recovery drink that will help you build lean muscle mass, then Vintage Brawn is the perfect choice for you.

7. Gnc Amp Sustained Protein Blend – Muscle Building Formula With 4 Protein Sources (2 X 28 Servings) In Cinnamon Toast Flavor.

GNC AMP Sustained Protein Blend is a cutting-edge dietary supplement that targets muscle building and exercise performance. This innovative formula contains four protein sources, including native whey isolate, micellar casein, egg whites, and whey hydrolysate, delivering seven hours of sustained protein release throughout the day.

This unique blend harnesses the power of two distinct protein sources to provide rapid and sustained muscle fuel, support, and recovery. The rapid release protein provides immediate muscle fuel, while the seven-hour sustained protein delivers on-demand muscle support and recovery. This complete range of protein provides the body with everything it needs to perform at its best.

The GNC AMP Sustained Protein Blend is driven by results. Its ripped whey protein blend delivers essential BCAAs that fuel anabolic muscle support, performance, and recovery. In fact, studies have shown that this formula can increase muscle strength and size by up to 30% in just eight weeks.

This protein blend is offered in several delicious flavor profiles and is gluten-free. It mixes easily into 8 fl. oz. of cold water or any other beverage, making it convenient to consume. The recommended usage is to consume it in the morning and pre or post-workout. For maximum results, reference usage benefits and consume two scoops twice daily. It is not recommended to consume close to bedtime.

GNC has been the leading global health and wellness brand for over 85 years. Their commitment to meeting the highest standards while applying the most up-to-date advances in nutritional science is evident in their products. Above all else, GNC aims to inspire people to live well, and the GNC AMP Sustained Protein Blend is no exception.

In summary, the GNC AMP Sustained Protein Blend is an innovative dietary supplement that provides targeted muscle building and exercise performance. Its unique formulation of four protein sources delivers rapid and sustained muscle fuel, support, and recovery. It is gluten-free and offered in several delicious flavor profiles. This protein blend is the perfect supplement for those looking to achieve their fitness goals and live well.

8. Gnc Amp Sustained Protein Blend – Targeted Muscle Building Formula With 4 Protein Sources For Rapid & Sustained Release. Gluten-Free, Vanilla Milkshake Flavor, 28 Servings.

GNC AMP Sustained Protein Blend is a cutting-edge dietary supplement that offers targeted muscle building and exercise support. This innovative formula contains four protein sources, including native whey isolate, micellar casein, egg whites, and whey hydrolysate, which work together to deliver rapid and sustained protein release throughout the day.

This unique blend harnesses the power of two distinct protein sources to provide immediate muscle fuel and on-demand muscle support and recovery. The rapid-release protein offers immediate muscle fuel, while the 7-hour sustained protein provides long-lasting support. This complete range of protein helps the body perform at its peak.

GNC AMP Sustained Protein Blend is designed to fuel muscle growth and support muscle recovery. Its ripped whey protein blend delivers essential BCAAs, which fuel anabolic muscle support, performance, and recovery. Studies have shown that this formula can increase muscle strength and size by up to 30% in just eight weeks.

The formulation of GNC AMP Sustained Protein Blend is gluten-free and available in several delicious flavor profiles. It mixes easily into 8 fl. oz. of cold water or any other beverage. It is recommended to consume in the morning and pre or post-workout. For maximum results, it is advisable to reference usage benefits and consume two scoops twice daily. It is not recommended to consume it close to bedtime.

GNC is a leading global health and wellness brand that has been providing the best in performance-inspired nutrition for over 85 years. They are committed to meeting the highest standards while applying the most up-to-date advances in nutritional science. Above all else, GNC aims to inspire people to live well.

In conclusion, GNC AMP Sustained Protein Blend is a superior dietary supplement that provides targeted muscle building and exercise support. Its unique blend of four protein sources delivers both rapid and sustained protein release, making it an ideal choice for those looking to fuel muscle growth and support muscle recovery. The formula is gluten-free and offered in several delicious flavor profiles. With GNC's commitment to excellence in nutritional science, you can trust GNC AMP Sustained Protein Blend to help you achieve your fitness goals.

9. Vintage Brawn Protein Powder: Muscle-Building Isolate For Men & Women, 30 Servings. Includes Egg, Milk, And Beef Protein Sources For Post-Workout And Recovery.

Vintage Brawn Protein Powder is a premium protein isolate supplement designed to aid muscle-building and recovery for both men and women. It is the first protein powder to combine isolates of three muscle-building proteins: eggs, milk, and beef. This unique blend of protein sources provides a more effective muscle-building experience than products that rely on a single protein source.

Building muscle requires adequate protein intake, and whey protein alone is not enough. The three proteins in Vintage Brawn work together efficiently to grow and repair muscle fibers better than whey. The product is designed to help athletes achieve better results by providing a superior quality muscle-building experience.

The body is more efficient when it starts processing ingredients quickly, but does so over a longer duration. Vintage Brawn protein powder has been formulated to absorb quickly and digest slowly, providing the best gains possible. This ensures that the body is provided with a constant supply of protein for muscle repair and growth over an extended period.

Old School Labs, the company behind Vintage Brawn, is committed to offering high-quality supplements. All products are formulated in Southern California and made in the USA. The company believes in supporting customers in their fitness journeys by providing them with the best possible products.

If customers are not satisfied with any Old School Labs product, the company offers a full reimbursement. This guarantee ensures that customers can purchase Vintage Brawn protein powder with confidence, knowing that their investment is protected.

In conclusion, Vintage Brawn Protein Powder is a high-quality supplement that combines isolates of three muscle-building proteins to provide a superior muscle-building experience. The product is designed to be quickly absorbed and slowly digested, ensuring that the body is provided with a constant supply of protein for muscle repair and growth. Old School Labs stands behind its products and offers a full reimbursement to customers who are not satisfied.

10. Gnc Amp Sustained Protein Blend | Muscle Building Formula | 4 Protein Sources | Twin Pack (2 X 28 Servings) | Fruity Crisps

GNC AMP Sustained Protein Blend is a dietary supplement designed to support targeted muscle building and exercise. It contains four protein sources, including native whey isolate, micellar casein, egg whites, and whey hydrolysate, that deliver seven hours of sustained protein release throughout the day.

This innovative formula harnesses the power of two distinct protein sources, combining rapid release protein for immediate muscle fuel and 7-hour sustained protein for on-demand muscle fuel, support, and recovery. It delivers the complete range of protein your body requires to perform like never before.

GNC AMP Sustained is driven by results. Its ripped whey protein blend delivers essential BCAA's, fueling anabolic muscle support, performance, and recovery. In fact, it has shown increased muscle strength and size by up to 30% in just eight weeks.

The formulation of GNC AMP Sustained is gluten-free and offered in several delicious flavor profiles. It mixes easily into 8 fl. oz. of cold water or any other beverage, and can be consumed in the morning and pre or post-workout. For maximum results, reference usage benefits and consume two scoops twice daily. It is recommended not to consume close to bedtime.

GNC AMP Sustained is a product of the leading global health and wellness brand, GNC. For over 85 years, GNC has been committed to meeting the highest standards while applying the most up-to-date advances in nutritional science. Above all else, GNC aims to inspire people to live well.

In summary, GNC AMP Sustained Protein Blend is an innovative supplement that delivers four protein sources for sustained muscle support and growth. Its unique blend of rapid release and sustained release protein sources provides the complete range of protein your body needs to perform at its best. With a gluten-free formulation and delicious flavor profiles, GNC AMP Sustained is an excellent choice for anyone looking to support targeted muscle building and exercise.

Best Protein Sources For Building Muscle FAQs

How do different protein sources impact muscle growth?

Different protein sources impact muscle growth differently due to variations in amino acid profiles, digestibility, and bioavailability. Animal-based proteins like whey, casein, eggs, and meat are considered complete proteins, meaning they contain all essential amino acids required for muscle protein synthesis. These proteins are also highly digestible and provide high levels of leucine, an essential amino acid that plays a vital role in muscle growth.

Plant-based protein sources like soy, pea, and rice proteins lack one or more essential amino acids, making them less effective at promoting muscle growth. However, combining different plant-based proteins can provide a complete amino acid profile. Plant-based proteins are also often less digestible and have lower bioavailability than animal-based proteins.

Overall, consuming a variety of protein sources and ensuring adequate protein intake can support muscle growth, with animal-based proteins being more effective at promoting muscle growth.

How much protein do I need per day to build muscle?

The amount of protein needed per day to build muscle varies depending on several factors, including age, gender, weight, and level of physical activity. The general guideline is to consume between 1.2-2.2 grams of protein per kilogram of body weight per day. For example, a 150-pound person would need to consume between 82-150 grams of protein per day to support muscle growth.

It's important to note that consuming excessive amounts of protein does not necessarily lead to increased muscle growth. The body can only absorb and utilize a certain amount of protein at once, and any excess is excreted as waste.

Additionally, consuming protein alone is not enough to build muscle. Resistance training and a balanced diet that includes carbohydrates and healthy fats are also essential for muscle growth.

Consulting with a registered dietitian or certified personal trainer can help determine an individual's specific protein and nutrition needs for muscle building.

Should I focus on animal or plant-based protein sources for building muscle?

There is no clear answer as to whether one should focus on animal or plant-based protein sources for building muscle. Both animal and plant-based protein sources can provide the necessary amino acids for muscle growth and repair. However, animal sources tend to have a higher concentration of essential amino acids and a higher biological value, meaning they are more easily absorbed and utilized by the body. Plant-based sources can be lower in certain essential amino acids, but can still be a valuable source of protein when combined strategically. Ultimately, the choice between animal and plant-based protein sources should depend on personal preferences, dietary restrictions, and ethical considerations. It is also important to ensure adequate protein intake and timing around exercise, regardless of the source. Consultation with a registered dietitian may help to individualize protein needs and optimize muscle growth.

What are some of the best protein supplements for muscle building?

There are several protein supplements available in the market that can aid in muscle building. Whey protein is one of the most popular supplements due to its fast absorption rate and high biological value. It contains all the essential amino acids required for muscle growth and repair. Casein protein is another option that is slower to digest, making it ideal for sustained protein release throughout the day. Soy protein is a good alternative for vegetarians or people with dairy allergies. It has a complete amino acid profile and contains phytoestrogens that may help with reducing inflammation. Egg protein is also a high-quality protein source that is rich in essential amino acids, making it a good option for muscle building. In conclusion, the best protein supplement for muscle building depends on individual needs and preferences. It is recommended to consult a healthcare professional before adding any new supplement to your diet.

What are the top protein sources for building muscle?

The top protein sources for building muscle are lean meats such as chicken, turkey, and beef, as well as fish such as salmon and tuna. Plant-based protein sources like legumes, nuts, and seeds can also be effective for building muscle. Whey protein powder, which is derived from milk, is a popular supplement among athletes and bodybuilders due to its high protein content and fast absorption rate. Other protein powders such as casein and soy protein can also be effective. It's important to consume enough protein to support muscle growth, but it's also important to eat a balanced diet that includes carbohydrates and healthy fats. Timing of protein intake is also important, with many experts recommending consuming protein before and after workouts to maximize muscle growth and recovery.

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