Guide

For muscle growth, the best protein sources are high quality whole foods and powders that help you reach 1.6–2.2 grams per kg of body weight each day.

The best protein to take for weight loss is a mix of lean whole foods and simple shakes that keep you full while you eat fewer calories.

Greek yogurt, eggs, and shakes with 20–30 grams of protein are the best protein to take in the morning for steady energy and fewer cravings.

The best protein to take post workout is a fast-digesting whey or similar high-quality source that gives about 20–40 grams within two hours of training.

Whey protein is often the best protein to take to build muscle because it digests fast, delivers plenty of leucine, and pairs well with hard training.

Whey, casein, and blended protein sources are the best protein to take to gain weight when you also eat in a calorie surplus and lift weights regularly.

The best protein to take to gain muscle is a mix of high quality whole foods and a well chosen whey or plant protein powder that fits your needs.

The best protein to take to lose weight is a mix of lean whole-food sources and, when handy, a simple whey or plant shake that fits your daily target.

The best protein to take when cutting blends lean foods and smart supplements that keep calories low while protecting muscle.

Creatine works best when you pair it with enough daily protein, so you pick the best protein to take with creatine for your routine.