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If your goal is to build lean muscle and you need a supplement, consider protein powder, but select it carefully. Not all protein powders are as wholesome as they appear. Many claim to be nutritious but contain artificial sweeteners that add calories. Keeping this in mind, there are choices that align with fitness objectives without the additional calories. According to health experts, these seven protein powders support muscle building and are beneficial for health.
Optimum’s 100% Gold Standard Casein Protein Powder
Nutrition: per serving 1 scoop
Calories: 120
Fat: .5g (Saturated fat: 0g)
Sodium: 230mg
Carbs: 1g (Fiber: 1g , Sugar: 1g)
Protein: 24g
Optimum’s 100% Gold Standard Casein Protein Powder has received approval from dietitians! “Casein is a slow-digesting protein, making it an excellent choice for building lean muscle without unnecessary calories,” states Terry Tateossian, an ISSA Nutritionist, ISSA Personal Trainer, IIN Hormone Specialist, IIN Emotional Eating Coach, and the Founder of THOR: The House of Rose. “With 24g of protein, 120 calories, 1g of sugar, and only 1g of fat per serving, it provides a gradual release of amino acids to your muscles over several hours.” She elaborates, “This is particularly advantageous when taken at night or between meals, as it helps prevent muscle breakdown while keeping you fuller longer, decreasing the urge to snack on extra calories. The high protein-to-calorie ratio ensures your body receives the nutrients necessary for muscle repair and growth, without the added carbohydrates or sugars that can hinder fat loss.”
Thorne Whey Protein Isolate
Nutrition: per serving 1 scoop
Calories: 100
Fat: .5g (Saturated fat: 0 g)
Sodium: 75mg
Carbs: 321g (Fiber: 1g , Sugar: 3g)
Protein: g
Thorne Whey Protein Isolate is low in sugar and calories, and Tateossian clarifies why it’s suitable for building lean muscle. “This is among the leanest protein powders available,” she notes. “Being a whey isolate, it’s quickly absorbed by the body, which means your muscles get the essential amino acids for repair and growth almost instantly after a workout.” Tateossian adds, “It also contains digestive enzymes like bromelain and papain, which enhance protein absorption and reduce bloating, ensuring you’re not just ingesting protein, but using it effectively. The high protein-to-calorie ratio fosters lean muscle growth without extra calories that might impede fat loss.”
KOS Organic Plant Protein Powder
Nutrition: per serving 38 grams
Calories: 160
Fat: 7g (Saturated fat: 4.5g)
Sodium: 330mg
Carbs: 8g (Fiber: 3g , Sugar: 2g)
Protein: 20g
For those in search of a vegan protein powder, this one is for you. “KOS delivers 20 grams of protein from organic plant sources like pea, flax, quinoa, pumpkin seed, and chia, making it a great choice for those who want to build muscle without dairy or soy,” says Tateossian. “It fuels lean muscle growth without tipping you into a calorie surplus.” She explains, “What sets this one apart is the superfood blend of fruits, veggies, and digestive enzymes, which not only helps your body absorb the protein better but also supports gut health, key for reducing bloating and improving nutrient utilization. The added fiber (3 grams per serving) helps keep you fuller longer, making it easier to manage appetite while focusing on strength and fat loss.”
Dymatize ISO 100 Hydrolyzed Protein Powder
Nutrition: per serving 1 scoop
Calories: 110
Fat: 1g (Saturated fat: 0g)
Sodium: 190mg
Carbs: 2g (Fiber: 0g , Sugar: 1g)
Protein: 25g
Dymatize ISO 100 Hydrolyzed Protein Powder comes in a variety of flavors that are low calorie and help build muscle, per Trista Best, MPH, RD, LD with the The Candida Diet. “This whey isolate protein is ultra-refined making it low in fat, carbs, and lactose,” she says. “Dymatize ISO 100 Hydrolyzed is ideal for those sensitive to lactose and wanting to take in clean protein and low calories.”
Designer Lite Low‑Calorie Protein Powder
Nutrition: per serving 1 scoop
Calories: 60
Fat: 0g (Saturated fat: 0g)
Sodium: 90mg
Carbs: 5g (Fiber: 4g , Sugar: .5g)
Protein: 10g
This is a unique blend of soy and whey proteins with just 60 calories and 10 grams of protein. According to Best, Designer lite is a great option for those wanting to enhance a low protein pre or post workout snack for muscle recovery for the following reasons.
– High in protein and clean ingredients: These powders provide adequate protein without the extra unnecessary ingredients while staying low in fat, carbs, and sugar.
– Quick absorption: Whey isolates, in particular, digest rapidly making them ideal for maximum protein synthesis by the muscles without a high caloric load.
– Complete protein: Sourcing protein from high quality minimal sources or plant combinations allow these proteins to contain all essential amino acids necessary for muscle growth and repair.
Heather Newgen
