Best Protein Powder for Beginners

Protein powders have become a popular supplement in the fitness industry. They help support muscle growth and aid in recovery after exercise. However, not all protein powders are created equal. Nevertheless, some stand out against a greater number in the market today.

Finding the best protein powder for beginners depends on your dietary needs, fitness goals, and taste preferences. This article will provide an overview of some of the top protein powders available for beginners looking to add this supplement to their regimen.

1. Thorne Whey Protein Isolate

Thorne Whey Protein Isolate is a protein shake or meal replacement alternative gym-goers can purchase in an animal whey or vegan version. Beyond a doubt, it is the safest, cleanest and best overall protein powder for beginners.

Thorne Whey Protein Isolate
Thorne Whey Protein Isolate

The features of Thorne Whey Protein Isolate include whey protein isolate, cocoa powder, stevia sweetener, evaporated cane juice, and added vitamins and minerals. Compared to other protein powders, this alternative provides more vitamins and minerals, while reducing the calories and sugar per serving. 

This supplement increases weight loss and helps to build more lean muscle. Every Thorne Whey Protein Isolate serving features 21 grams of protein. This helps you to stay full and prevent snacking making it one of the best whey protein for beginners. 

One thing to remember before buying this protein isolate is that it contains 4 grams of sugar per serving, which can be detrimental over a long period. 

Some of the key considerations when it comes to this protein powder is the price and the addition of vitamins or minerals. As the only NSF certified protien powder on this list, the price tag isn’t a factor.

2. Transparent Labs Whey Protein Isolate

Transparent Labs Whey Protein Isolate is a nutritional supplement designed to provide the body with essential nutrients required for muscle growth and recovery. It features six types of prolonged-release protein to help build muscle and gain mass.

Transparent Labs protein aims to help with losing weight through the following; meal replacement, building muscular strength, enhancing muscular endurance, increasing athletic performance.

When looking for a protein powder, there are several benefits to consider. For instance, Transparent Labs whey protein provides long-lasting protein for building muscle and satiety. In addition, it has essential amino acids that promote overall health and tastes great with water or milk.

Transparent Labs protein powder is ideal for beginners. However, it contains non-natural additives that may cause side effects. The protein powder is also unsuitable if you’re on a low-carb or carb-free diet (such as keto) due to its carb content. Furthermore, individuals who are intolerant to soy and corn should avoid this product.

Before purchasing Transparent Labs protein, there are a few things to keep in mind. Suppose you want an all-natural protein powder without any additives, a vegan alternative or organic option is the better choice. 

However, including macronutrients and the high reputability of BSN in the fitness industry makes this a top choice protein powder for beginners and athletes who want to try protein powder for the first time.

3. Optimum Nutrition Gold Standard Whey Protein Powder

Optimum Nutrition Gold Standard Whey Protein Powder is a well-known protein powder among fitness enthusiasts and bodybuilders. It offers superior quality and taste, while also being at the most forgiving pricepoint on this list.

Optimum Nutrition is a unique blend of whey protein isolates (WPI) concentrate and peptides effectively delivers 24 grams of protein per serving, which promotes muscle growth and aids in post-workout recovery. The low fat, carb, and sugar content make this supplement an ideal choice for individuals striving to maintain a lean physique while building muscle mass.

In addition to its nutritional value, the product offers several benefits guaranteed to appeal to users. Its fast-absorbing formula ensures muscle recovery following intense workouts with ease. While the delicious flavors include over 20 varieties, making its consumption a treat instead of a chore. Furthermore, it mixes easily without clumping.

It’s worth mentioning that Optimum Nutrition is a trusted brand with many years of experience. It produces top-of-the-line supplements aimed at helping consumers achieve their health goals. 

The protein includes lecithin and soy, which may not do well with some users. However, you can choose from various flavors to mix with smoothies, water, or milk.

4. Ora Organic Plant-based Protein Powder

If you’re new to protein powders and looking for a plant-based option, look no further than Ora Organic Plant-based Protein Powder. Made with high-quality organic ingredients, this protein powder delivers a delicious and nutrient-dense supplement to support your active lifestyle. Some benefits of Ora Organic Plant-based protein powder include the following.

  • Made from organic pea, rice, and hemp proteins.
  • It Contains 20g of protein per serving.
  • Non-GMO, vegan, gluten-free, soy-free.
  • Free from artificial sweeteners.

This plant-based protein powder offers a variety of benefits to support your overall health and wellness. It can aid in building lean muscle mass. This means each of you’ll be working towards reaching your training goals.

It reduces recovery time after workouts or physical activity, supports immune function, and improves satiety. Moreover, this protein powder contains organic ingredients that provide a more natural option for those who want to avoid synthetic additives.

Its complete amino acid profile and blend of high-quality plant-based proteins provide the necessary fuel your body needs to perform at its best. Additionally, there are no added sugars or artificial sweeteners. This makes it a healthier choice for weight management goals.

Very few side effects are reported with the use of Ora Organic Plant-based Protein Powder. Some people may experience mild gastrointestinal discomfort if they have sensitivities to specific plant proteins. However, this is not typically an issue for most users.

Overall, Ora Organic is an optimal choice for those interested in starting their journey with plant-based supplements.

5. Isopure Zero Carb Protein Powder

If you’re looking for the best protein powder to help you pack on muscle as a beginner, Isopure’s Zero Carb Protein Powder is an effective choice. With zero carbs and 25 grams of protein per serving, this powder delivers all the fuel you need to power through intense workouts and build lean muscle mass.

Isopure Zero Carb Protein Powder also has features that make it stand out from other protein powders on the market. For starters, it’s made with high-quality whey protein isolate, which the body efficiently absorbs more than traditional whey protein concentrate. That means less waste and more muscle gains.

In addition to its impressive macronutrient profile, Isopure Zero Carb Protein Powder is also free of lactose, gluten, and fillers. This makes it an excellent option for anyone with dietary restrictions or sensitivities who still wants to get maximum results from their training.

The benefits of using Isopure Zero Carb Protein Powder are increased strength, endurance, and lean muscle mass. Plus, the convenience of a quick and easy shake after your workout means you’ll be able to recover faster and get back in the gym sooner.

Like any supplement, or dietary change, there are potential side effects to consider when using Isopure Zero Carb Protein Powder. Some users may experience digestive discomfort or upset stomachs due to the high protein content. Some people may also be allergic or sensitive to the ingredients in the product.

Overall, if you’re looking for a top-quality protein powder that can help you get results while minimizing carbs and maximizing convenience, Iospure puts forth a safe and effective product.

How to Choose a Good Protein Powder?

When choosing a protein powder, a few essential factors must be considered such as the ingredients, price, macros, and reviews. Here are some key points to help you make an informed decision when choosing a good protein powder for beginners that will suit you best.

How to choose a good protein powder
How to Choose a Good Protein Powder?
  • Protein Source: The quality of the protein source used in the powder is critical. Look for powders that list a high-quality source of protein as its primary ingredient, such as whey, casein, egg white, or plant-based sources like soy or pea protein.
  • Amino Acid Profile: Not all protein sources contain all essential amino acids (EAAs), so it’s important to look at the amino acid profile of any given supplement. Leucine, in particular, is an EAA that is particularly helpful for individuals looking for the best protein powder for muscle gain for beginners.
  • Additives: When looking for the best protein for beginners, avoid powders with added sugars, artificial sweeteners, and synthetic ingredients that can negatively impact nutrient absorption and overall health.
  • Digestibility: Some people have difficulty digesting certain types of protein – particularly whey and casein –and suffer gastrointestinal issues such as bloating, gas, and cramping after taking them.
  • Portability: If you need to take your protein powder on the go or want the option of quickly whipping up a shake, making sure your chosen product comes with portable packaging options may be helpful.
  • Price per serving: Compared to similar products and sources,this specifies those cost-effective choices that suit budgetary requirements without sacrificing health goals.

What are the benefits of protein powder for beginners?

The primary benefit of protein powder is that it provides an easy, convenient, and quick way to meet the daily protein requirements of your body. Protein powder helps build and repair muscle tissues that get damaged during workout sessions, resulting in faster recovery and better overall results.

Protein powder also contains all the essential amino acids which help increase metabolism and burn fat. The body can easily absorb protein powder compared to whole foods like chicken or eggs. However, choosing a high-quality protein powder and consuming it in moderation is crucial, as excessive consumption may lead to adverse effects.

What is the price range for Protein Powder?

The average price range for protein powder is usually between $0.60 and $0.80 per serving. However, some premium proteins average around $1.28 per serving, with vegan and specific dietary protein powders going as high as $2 per serving. 

How often should you take protein powder?

You should take protein powder two times per day if you want to build muscle by adding the protein powder to a normal meal or snack. If you are looking to lose weight, you can have a protein shake as a meal replacement for 1-2 meals during the day.

Is it healthy to have protein powder everyday?

Yes, it is healthy to have protein powder daily. However, it is ideal to note that it depends on the powder type. You can take protein powder every day if your protein levels are within the normal limit for your goals and metabolism. However, you shouldn’t be using protein powder to take the space of regular protein through whole foods and all-natural ingredients.

What is the Best Protein Powder for Muscle Gain for Beginners?

The best protein powder for muscle gain when you are a beginner is any protein supplement that will help you achieve the proper macronutrients that one should achieve when trying to put on muscle. If you need to choose a specific brand, Thorne, Transparent Labs and Ora Organics are the three to pick between.

According to experts, approximately 25% of your daily calories should come from protein, which will equate to one (1) gram per one (1) pound of bodyweight. So, a 200 lb. man should consume 200 grams of protein, which is 800 calories. If a 200 lb. man should consume 3200 calories to maintain current muscle mass and weight, 25% of that comes out to exactly 800 calories (200 grams of protein).

Athletic Insight

Athletic Insight Research


The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.