How to Gain Weight and Build Muscle Fast as a Skinny Guy

Gaining weight and building muscle as a skinny guy is an uphill battle. “Hardgainers” can spend years in the gym without success if they are not eating for their body type. I personally experienced years of limited gains in the gym during my early Army career. I was hitting the gym three to five times per week consistently and doing everything right… or so I thought. I was stuck below 225 bench press for years. It didn’t matter what routine I tried, what supplements I took, or what I did, I could not build muscle. Once I started researching the problem, I realized my mistakes.

Here are five scientifically proven tips that will help you overcome the struggle to build muscle as a skinny guy.


1. Eat like it’s your job.

Your first objective is to gain weight. This will come by increasing your daily caloric intake. The key to weight gain is to gain it in a controlled manner. Gaining fat isn’t the primary goal here even though fat gain may occur especially in a heavy bulking phase. You want to limit the amount of fat gained while maximizing muscle development.

Nutrition is listed first here because it is by far the most important aspect of gaining muscle and getting huge for hardgainers.

Calculate current total daily energy expenditure (TDEE). This is the amount of calories you burn every day.

Once you know your TDEE, you will want to start conservatively by eating 500 more calories per day. A great way to ensure you are eating enough is to track your calories. There are many great apps out there that do this.

Protein is King

There is a strong association between dietary protein intake and lean mass as well as muscle strength. (1)

Aim for between 1.2g protein to 2.2g protein per kg as your daily target. This translates to between 0.55g per pound body weight and one gram per pound of body weight.

For a 160 pound person, this equates to between 88g and 160g protein daily. I would definitely advise you to start closer to the 160g protein daily as a hardgainer.

Consuming at least 0.4g of protein per kilogram of body weight each meal, spread out across at least four meals, is required to maximize anabolism (muscle growth). This will equate to 1.6g protein per kg. If you use the upper daily intake of 2.2g protein per day, you would aim for 0.55g protein per meal. This means you should aim for between 25g and 40g per meal. (2)

This might seem difficult to reach. This is where extra whey protein and weight gainers can help.

Aim for 1 pound of weight gain per week. If you are not making gains after a month or so, it is time to increase your calories by 500 per day.


2. Track your fitness goals and metrics

Next you will want to track your goals and metrics for success. Without a plan and objectives, you have no concrete way to gauge your weekly success. Tracking your metrics will help with overall motivation and increase your likelihood of success for the long-term.

Track your Workouts

Tracking your workouts ensures you make progress. Going into the gym without a plan is a recipe for disaster. I personally use JeFit. It allows me to create or find workout routines and track my progress. I use it during my workout to track my lifts and the rest counter between sets helps too. I am not affiliated with JeFit but it is definitely a great app and I highly recommend it.

JeFit gain muscle

Track your Nutrition

You want to make sure you are in a calorie surplus every day. The best way to do this is to take out the guess work and track your calories daily. Myfitnesspal is the app I am currently using to do this. Since I typically eat the same meals frequently, I really like how I can create custom meals to update my calories with ease. It also has a bar code scanner for food to make updating your calories much easier.

food tracking gain muscle

Track your Body

Weigh yourself once a week at the same time. I advise people to weight themselves first thing in the morning since weight can fluctuate drastically throughout the day. This will let you know if you are making progress.

I highly suggest that hardgainers keep track of their body measurements with a tape measure. The workout app JeFit has a measurements tracker that you can use to keep up with your body measurements. This is something you should use to keep motivation high or make adjustments quickly when you realize you aren’t progressing like you want to be.

In addition to the body measurements, the app also tracks your 1 rep max for your lifts. You want to make consistent gains especially while eating in a calorie surplus. This is a great way to ensure you are using that calorie surplus to build lean body mass and strength instead of just fat.


3. Focus on sleep and recovery

Recovery and sleep are key in gaining muscle mass. You will want to ensure you are giving your body adequate time to recover and grow.

Lack of sleep leads to loss of muscle mass through a decrease in protein synthesis and increases the degradation of anabolic pathways. (3)

Sleep is essential for muscle recovery through many pathways primarily hormone secretions and keeping cortisol levels in check. (4)

Getting enough sleep is one aspect of recovery. It is also important to give your muscles adequate rest between workouts. Muscle growth occurs when the muscle is mechanically damaged in order to grow back bigger to adapt to the stress it was exposed to. If you are not giving your muscles time to repair before breaking them down again, you are hindering muscle growth. Working out three days in a row has been found to cause weakness that persists for at least three days. This study doesn’t even take into account the long-term loss of potential benefits from doing this over extended periods of time. (5)

Avoid this pitfall and get 8 hours of sleep per night with at least one day between strength training sessions.


4. Use science to train

The most critical aspect of gaining muscle for hardgainers is using science to develop a routine. There are too many genetically gifted people out there giving advice that just won’t work for hardgainers. It’s best to use peer-reviewed science to achieve maximum success.

You want to focus on muscle hypertrophy versus strength if gaining size is your goal.

It is important to maximize the hypertrophic response by training to muscle failure. This means going to failure will illicit more muscle growth. A good hypertrophy-based routine will employ between 3 to 5 working sets with the repetitions between 8 and 12 reps with 60 to 90 seconds rest between sets. You should focus on the concentric phase (contraction) between 1 to 3 seconds and the lowering or eccentric phase lasting between 2 and 4 seconds. (6)

The push/pull/legs split routine uses this approach and provides enough rest between workouts to provide adequate recovery time to maximize growth.

Make sure you are focusing on progression workout to workout. Aim to either increase the weight or the repetitions every week. If you are eating in a surplus with enough recovery between workouts, this should be easy to do especially for beginning lifters.

Every four weeks, take a deload week. This deload week is a week of lifting lighter weights and is a great reset to prevent stagnation.

If you like working out at home, here is a free scientifically validated workout program. This 8-week program uses bodyweight exercises and achieved an average of about 3 lbs. of lean body mass gained in just 8 weeks.


5. Stay motivated and focus on small wins

Finally, you want to stay motivated and focus on weekly goals. Having short-term realistic goals will motivate you to continue with a plan. This is where results happen.

Make sure you are tracking your calories and reaching your target total calories and protein every day. Every week weigh yourself and update your body measurements. This will provide you with feedback. This feedback will ensure you are staying on track with your goals and making progress.

Tracking your nutrition and workouts is important. There is a significantly higher chance of success when tracking your progress.

Remember that building muscle is a slow process. Building muscle takes time, so be patient and stay motivated. It’s not easy to build muscle as a skinny guy who has never had results in the gym before. If you are consistent, however, your hard work will pay off over time.


Conclusion

Skinny guys have the odds stacked against them. Many people have advice for building muscle, but it can be difficult to find advice that is tailored for skinny guys. Focus on your nutrition foremost especially getting enough calories per day. Train to failure using a hypertrophy based program. If you are not getting results after a month, it is time to increase your total calories by an additional 500 per day. Lift 3 times per week and get 8 hours of sleep per night.

Finally, stay motivated and focus on short-term goals.

Sources:

1. Jun S, Cowan AE, Dwyer JT, Campbell WW, Thalacker-Mercer AE, Gahche JJ, Bailey RL. Dietary Protein Intake Is Positively Associated with Appendicular Lean Mass and Handgrip Strength among Middle-Aged US Adults. J Nutr. 2021 Dec 3;151(12):3755-3763. doi: 10.1093/jn/nxab288. PMID: 34494110.

2. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.

3. Dattilo M, Antunes HK, Medeiros A, Mônico Neto M, Souza HS, Tufik S, de Mello MT. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. 2011 Aug;77(2):220-2. doi: 10.1016/j.mehy.2011.04.017. Epub 2011 May 7. PMID: 21550729.

4. Dáttilo M, Antunes HKM, Galbes NMN, Mônico-Neto M, DE Sá Souza H, Dos Santos Quaresma MVL, Lee KS, Ugrinowitsch C, Tufik S, DE Mello MT. Effects of Sleep Deprivation on Acute Skeletal Muscle Recovery after Exercise. Med Sci Sports Exerc. 2020 Feb;52(2):507-514. doi: 10.1249/MSS.0000000000002137. PMID: 31469710.

5. Stewart RD, Duhamel TA, Rich S, Tupling AR, Green HJ. Effects of consecutive days of exercise and recovery on muscle mechanical function. Med Sci Sports Exerc. 2008 Feb;40(2):316-25. doi: 10.1249/mss.0b013e31815adf02. PMID: 18202569.

6. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.

The Push/Pull/Legs Split Routine for Maximal Gains

The push/pull/legs split is unquestionably the most efficient workout split available since all of the muscle groups that are involved in it are trained simultaneously. By utilizing movements that target complimentary muscles, you can maximize your workout while reducing the time you are in the gym.

It is important to keep in mind that training experience and goals play an important role in designing a workout routine. The push/pull/legs split isn’t the ideal workout for an absolute beginner. It is a good routine for an individual with some lifting experience. If you are an absolute beginner in good health, the best starting routine would be Starting Strength or a similar full-body workout. This type of program will maximize your beginner gains and build a solid starting foundation.

What is the push/pull/legs split routine?

This routine divides the body into three workout days. During these three days, you will focus on a type of movement: pushing movements, pulling movements, and a leg focused day. The workout will start with movements that target the largest muscles then proceed to focus on smaller muscles as the workout progresses. For example, the bench press works the chest directly and the shoulders and triceps indirectly. This is the first exercise performed during push day followed by shoulder work such as the shoulder press and finishing out with tricep work. In most routines, you’ll focus on all the targeted muscles, fatiguing the biggest first and then concentrating on the smaller muscles as you near completion.

The first day in the split is the push day.

The push day will focus on pushing movements that will primarily target the chest, shoulders, and tricep muscles.

The second day in the split is the pull day.

The pull day will target your back and biceps with pulling movements. This is also a good day to focus on your forearms because the back and biceps exercises work them indirectly.

The third day in the split is the legs day.

This day is a specific day dedicated to training the legs. This is a fantastic time to do some core and abdominal training to ensure you are targeting all muscle groups with this split.

Why Use a Push/Pull/Legs Split?

This split targets all the muscle groups while providing adequate rest time. The workouts are progressive and ensure you completely fatigue the muscle groups by focusing on specific movements.

The split also ensures you can adequately resistance train the entire body in just 3 days per week. This is perfect for someone who is busy and can’t dedicate 4 or 5 days per week to weight lifting.

Exercise adherence is the most important aspect of any training routine. If you are not quite a beginner but not quite advanced, this routine should help you stick to a routine since it is much easier to make it to the gym 3 times per week versus 5 times.

Push/Pull/Legs Split Routine for Hypertrophy

Hypertrophy is the breaking down of muscle fibers by mechanical damage to increase their size. Hypertrophy is best achieved with 10-12 reps with a 3 second concentric (up) and eccentric (down) movement. The rest periods between sets is between 60 and 90 seconds.

Push Day – Hypertrophy

  • Flat Barbell Bench Press 3 sets of 10-12
  • Incline Dumbbell Bench Press 3 sets of 10-12
  • Dumbbell Shoulder Press 3 sets of 10-12
  • Lateral Dumbbell Raises 3 sets of 12-15
  • Cable Tricep Pushdown 3 sets of 10-12

Pull Day – Hypertrophy

  • Cable Lateral Pulls 3 sets of 10-12 (or pullups)
  • Bent over Rows 3 sets of 10-12
  • Back Extensions 3 sets of 10-12
  • Dumbbell Curls 3 sets of 10-12
  • Hammer Curls 3 sets of 10-12
  • Forearm work (Wrist curls pronated and supinated)

Leg Day – Hypertrophy

  • Barbell Squats 3 sets of 10-12
  • Calf Raises 3 sets of 12-15
  • Dumbbell Lunges 3 sets of 10-12
  • Leg Extensions 3 sets of 10-12
  • Leg Curls 3 sets of 10-12
  • Ab work

Push/Pull/Legs Split Routine for Strength

Strength focused routines have a focus on less repetitions and more weight with more rest between sets to maximize the amount of weight lifted. The repetition range for strength is between 5 to 8 reps with about 4 to 5 sets. There are many variations on this ranging from 3×3 powerlifting style to the typical 5×5 strength routine. The general consensus on rest periods focusing on strength are typically around 1 minute 30 seconds and 2 minutes between sets. This allows the muscle time to restore glycogen and prepare to move heavier loads.

Push Day – Strength

  • Flat Barbell Bench Press 5 sets of 5
  • Incline Dumbbell Bench Press 5 sets of 5
  • Dumbbell Shoulder Press 5 sets of 6-8
  • Lateral Dumbbell Raises 5 sets of 6-8
  • Cable Tricep Pushdown 5 sets of 6-8

Pull Day – Hypertrophy

  • Cable Lateral Pulls 5 sets of 5 (or weighted pullups)
  • Bent over Rows 5 sets of 5
  • Back Extensions 5 sets of 6-8
  • Dumbbell Curls 5 sets of 6-8
  • Hammer Curls 5 sets of 6-8
  • Forearm work (Wrist curls pronated and supinated)

Leg Day – Hypertrophy

  • Barbell Squats 5 sets of 5
  • Calf Raises 5 sets of 6-8
  • Dumbbell Lunges 5 sets of 6-8
  • Leg Extensions 5 sets of 6-8
  • Leg Curls 5 sets of 6-8
  • Ab work

Conclusion

And there you have it – the push/pull/leg workout split. This isn’t a one-size fits all approach especially with the rep and set ranges. These are general guidelines that you can use to start a push/pull/legs workout split. Unless you are specifically training for strength, I highly recommend you follow the hypertrophy split routine. This one will help to build muscle. If you think you aren’t getting enough protein in your diet, check out this article on the benefits of whey protein.

The exercises can be switched out for similar exercises especially if you are unable to do the movements. A good example of this is some people cannot do squats so the leg press would be a great substitution. The key to any program is to create a program that you will stick to. This is one of the domains that shooting for the stars and failing isn’t always the best solution. When it comes to physical training, making a routine that you will stick to daily is the best way to achieve success. It’s all about exercise adherence.

Is Whey Protein Good for Weight Loss?

I have noticed several users on Reddit and Quora asking if whey protein is good for weight loss. About a year ago in grad school, I recall reading a couple of studies showing whey protein’s statistically significant benefits on weight loss. I remember skimming a few of the studies. At the time, I was conducting pilot studies on caffeine so this information was quickly sent to my brain’s recycle bin.

Good news though! After reviewing some literature, I have the answer.

Whey protein has many wonderful beneficial health effects and promotes weight loss. Whey protein plays a direct role in improving satiety and decreasing hunger. In addition to reducing appetite, protein digestion requires more energy (calories) for digestion than carbohydrates or fat. This energy cost causes the body to burn more calories at rest. The long-term effects of whey protein consumption during a strength training program increase skeletal muscle mass and strength more than strength training alone. An increase in muscle mass leads to an increase in basal metabolic rate or the rate of calories burned at rest. A higher basal metabolic rate increases weight loss even at rest. Whew! That was a mouthful. Here is a summary of the benefits.

Whey protein benefits weight loss by:

  • Increasing metabolism
  • Decreasing appetite
  • Increasing muscle mass
  • Increasing basal metabolic rate (calories burned at rest)
  • Increasing acute post-exercise recovery time

I will cover each of these benefits in depth along with providing research to back up these claims below. If I haven’t bored you to death by then, you will find my whey protein recommendations near the bottom of this post.


What exactly is whey protein?

Whey protein is derived from a mixture of proteins isolated from milk during cheese production. It is heavy in amino acids, especially leucine which is known for its effects on protein synthesis and muscle formation.

Fun Fact: It takes 720 pounds of raw liquid to make one 5 pound bag of whey!

If you want to learn about the entire process of how whey protein is made, check this out.

whey protein from yogurt

What makes whey protein better than other sources of protein?

Whey protein boosts high essential branched-chain amino acids including high leucine content. This stimulates protein synthesis increasing muscle growth as well as decreasing muscle breakdown during dieting. Whey protein stimulates muscle protein synthesis better than other proteins such as casein and soy. (1)

As you continue reading, you will see why this is important in weight loss.


Does whey protein increase metabolism?

The thermogenic effect of food (TEF) is the calories required to digest food. TEF is higher with protein-heavy meals (to include whey) than carbohydrates or fat-based. (2)
The increase in energy consumption and heat to break proteins down into useable amino acids is thermogenesis. Thermogenesis means “heat creation” and is important to weight loss.

High protein diets lead to improved body composition and increased metabolic profile. These body composition changes last after weight loss due to increased thermogenesis, energy inefficiency, and metabolic changes from a high protein diet. (2)

Metabolic or energy inefficiency is desired when trying to lose weight. Since energy inefficiency causes the body to expend more energy to utilize macronutrients such as protein, the more inefficient your metabolism is, the more it burns calories during digestion.


Can whey protein decrease appetite?

Whey protein decreases hunger. This decrease in hunger has been shown to occur in the short-term, over 24 hours, and in the long term when a high-protein diet is followed. (3)

The easiest way to increase protein consumption is supplementation. Whey protein is better than casein protein for increasing satiety and decreasing hunger. (4) (5)


Will whey protein can lead to increased muscle mass?

People lose more fat, increase strength, and increase skeletal muscle better with whey than without while performing a resistance training program. (6) (7)

The key to increasing muscle mass while using whey protein is to lift weights. This study showed that over a year only participants that lifted while taking whey increased muscle mass. (8)

The good news is that both younger (6) and older (8) people see these results with a combination of whey protein and resistance training.

An increase in muscle mass will cause the body to burn more calories at rest by increasing your basal metabolic rate (BMR). (9)

A higher BMR leads to easier weight loss.


Does dieting cause muscle loss?

Dieters can lose lean body mass (LBM) or muscle during caloric restriction equivalent to roughly 25% of the total weight lost. (10)

After reading the paragraphs above about BMR and muscle, it is apparent this is bad if you want to continue losing weight or more specifically fat. The silver lining is that supplemental whey protein can enhance fat-free mass when combined with exercise. (11)


Can whey protein decrease recovery time and perceived soreness?

In addition to supplementation enhancing total body anabolism, it improves acute recovery times in resistance training routines. (12) (13)

A lack of soreness and increase in recovery time means more time exercising and more time burning calories for weight loss. Recovery time is an undervalued variable when improving your health and losing weight. Simply put, more time working out equals more time losing weight.


Are there any other health benefits?

Whey protein is a cost-effective supplement that provides many essential amino acids that can enhance immune function and provide anti-oxidant support on top of the weight loss benefits. (14) .

Supplementing after strength training reduces inflammation and improves metabolic function compared to placebo. (15)

Age-related decline such as sarcopenia, reduced skin frailty, and decreased immune function can be reduced with supplementation. (16) (17)


Best whey protein dosage for weight loss

Hopefully, I have convinced you of the wonders of this weight loss supplement.

You have told all your friends about whey by sharing this post. 🙂

And now, you are probably wondering the best way to use it.

Three times per day is the answer.

How much protein should I consume daily?

The recommended daily allowance for protein is 0.8g protein per kg or 0.36g protein per lb of body weight. For a 180 lb person, this equals about 65g protein per day. The problem with only consuming 65g of protein during a diet is the inevitable muscle loss which leads to a reduction in metabolic rate. (10)

There exists a large body of scientific evidence to support protein intakes above the recommended dietary allowance (RDA) (0.8 g protein/kg/day) to promote the retention of skeletal muscle and loss of adipose tissue during dietary energy restriction. (18)

One study suggests athletes consume from 1.8g to 2.7g protein /kg of body weight while on a reduction of 500 calories per day during a weight loss or fat reduction cycle. (11)

However, daily protein recommendations to maintain muscle and increase fat loss during calorie restriction vary significantly from 1.2g /kg to 3.1g /kg. (19) (20) (21)

The question remains, “How much protein per day is ideal for weight loss while retaining muscle?”

This depends entirely on the severity of calorie restriction, amount and intensity of exercise, and individual metabolism.

For non-athletes and regular folks that just want to lose their love handles, the upper end of these recommendations may not be necessary. I would suggest 1.8g protein per kilogram or 0.8g protein per pound of body weight per day. This recommendation is on the low-end of the recommended intake during weight loss. However, it can be adjusted week by week as you fine-tune your fitness routine and nutrition.

Our total protein intake should look like this: weight (lbs.) * 0.8 = daily protein intake

For a 180lb person, this equals about 144g of protein.

This is an easily achieved goal with whey protein shakes.

How many protein shakes per day?

Free-living overweight adults experienced an improvement in fat distribution, insulin resistance, and other health markers by consuming three whey protein shakes (20g protein each) per day along with exercise training. (22)


When should I consume whey protein?

You should consume 20g of whey protein before exercise, after exercise, and before bed.

Pre-exercise whey dosing

There is an increase in muscle circumference, strength, and exercise volume in as little as 12 weeks when consuming whey protein prior to strength training. (23)

Consuming whey protein before cardiovascular exercise has shown to increase fat oxidation while decreasing the breakdown of protein or muscle especially in a fasted state. (24)

Post-exercise whey dosing

Muscle growth is increased and recovery is improved with supplemental whey post-exercise. (13)

Whey protein before bed

Athletes supplementing with whey protein before bed experienced improved recovery and reduced muscle soreness. (11) (25)


Is supplementing with whey protein safe?

I am not a doctor and this blog does not offer medical advice. Disclaimer.

However, based on research I have gathered, protein consumption above the recommended RDA is safe and effective for most people. For example, protein intake of 1.4g protein per kg body weight has been shown safe and effective for elderly subjects with metabolic impairments. (26)

It is important to note that chronic and excessive consumption can cause adverse effects on kidney and liver function. (27)

However, this safety concern is debated by researchers.

A meta-analysis of over 300,000 studies confirmed whey protein’s efficacy and safety profile. (28)

The key take-away is to supplement with whey intelligently and avoid excessive use. Even water is deadly in excess.

Side Effects

Most people do not experience side effects with whey protein. Some people especially with milk sensitivity can experience side effects with excessive doses. Side effects include (29)

  • increased bowel movements
  • acne
  • nausea
  • thirst
  • bloating
  • reduced appetite
  • tiredness
  • headache

Top 5 Whey Protein Products of 2022

I have been using whey protein daily just about my whole life and these are the products I use and recommend. These rankings may seem harsh but these are comparing my top 5 against each other.

Ranking my top 5 recommendations

I used four categories to determine the overall brand rankings. All metrics are weighted equally.

Value – This metric isn’t just the overall price of the product. Since these products vary in total servings and protein per serving, the price per serving and the price per 25g of protein were used to determine value.

Nutrition: This was calculated by the amount of protein relative to sugar, carbs, and fat.

Taste: This subjective ranking is based on my personal preference. There are many flavors but I only have experience with the chocolate varieties and this is how I graded this category.

Mixability: This is a semi-subjective ranking based on my belief in how easily the powders mix and dissolve into room temperature water. The same protein shaker cup was used for all products.


1. Amazing Muscle 100%

  • Size: 5 lbs
  • Cost: $44.99
  • Servings: 67
  • Cost per serving: $0.67
  • Total protein: 1675g
  • Cost per 25g protein: $0.67

Pros: Advanced formula with whey protein isolate as a primary ingredient along with ultra-filtered whey protein concentrate makes this whey protein #1 in mixability. It has 5.5g BCAAs along with 4g glutamine. This company boasts being a GMP-certified facility with purity and potency testing.

Cons: Contains 6g carbs. It doesn’t have the best macronutrient profile.

Bottom Line: Even though this whey protein product doesn’t have the best macronutrient profile, it leads the way in pricing, mixability, and has the second-best taste. I highly recommend it.


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2. Optimum Nutrition Gold Standard 100%

  • Size: 5 lbs
  • Cost: $59.99
  • Servings: 74
  • Cost per serving: $0.81
  • Total protein: 1776g
  • Cost per 25g protein: $0.84

Pros: Banned Substance tested. This gives competing athletes peace of mind. Comes in a wide range of flavors. The mixability of this product is above average. It has over 5.5g of BCAAs and over 4g of glutamine.

Cons: It’s not the cheapest but it’s not the most expensive either. It is the second most expensive per 25g of protein.

Bottom Line: This product ranks first in taste and second in nutritional profile. There are many flavors so the chances of finding one you like are high. Here is a safe bet if you haven’t purchased whey before.


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3. Nutricost

  • Size: 5 lbs
  • Cost: $67.95
  • Servings: 64
  • Cost per serving: $1.06
  • Total protein: 1920g
  • Cost per 25g protein: $0.88

Pros: This product contains the best macronutrient profile with 30g protein, 1g net carbs (1g fiber), and 1g fat. Made in a GMP compliant, FDA Registered facility. This product contains to most total protein.

Cons: Most expensive with a cost per serving of $1.06.

Bottom Line: If you have the money, this is the whey protein to buy. This product contains the best macronutrient profile and once you account for total protein in the price, it isn’t priced much more than the Optimum Nutrition Whey Protein.


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4. MusclePharm Combat 100%

  • Size: 5 lbs
  • Cost: $52.79
  • Servings: 67
  • Cost per serving: $0.79
  • Total protein: 1675g
  • Cost per 25g protein: $0.79

Pros: Banned-substance tested. Gluten-free with no artificial dyes. Great flavors.

Cons: This whey protein sits comfortable in the middle of the pack on all measured metrics.

Bottom Line: This product sits pretty much in the middle of all categories. This is another safe bet if you are unsure which protein to go with. If you see a flavor you like, I would try this product.


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5. Body Fortress

  • Size: 5 lbs
  • Cost: $40.79
  • Servings: 45
  • Cost per serving: $0.91
  • Total protein: 1350g
  • Cost per 25g protein: $0.76

Pros: Contains some carbs which is beneficial especially post-workout. This product contains 30g protein per scoop which ties for the most overall.

Cons: Second most expensive whey protein per serving with the least amount of total protein. This product contains the highest carb and sugar count. This can be beneficial post-workout but not ideal before bed.

Bottom Line: Even though it is the second most expensive protein per serving, it still ranks 2nd overall in value due to its higher protein content and lowest overall price. If you see a flavor you like, this product may surprise you. If you find a good deal on it, I wouldn’t pass it up.


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There you have it, my top whey recommendations.

Overall best whey protein:

Highest quality whey protein:

Best value whey protein:


How did I go about ranking these products?

I ranked each product on a scale from 1 to 5 with 5 being the highest. Total scores were calculated by adding the total points in each category.

Conclusion
The scientific literature confirms that whey protein is beneficial to short-term and long-term weight loss. The benefits received from supplementing with whey protein should not be ignored. I hope that you learned as much from reading this article as I did researching it. Please share this article with family and friends who could benefit from whey protein.

Do you have any other brand suggestions or personal experience with these brands?

Let me know in the comments below!

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