You know you need plenty of protein to fuel muscle growth and help speed along the results from that time you spend lifting in the gym. And per research, the optimal time to get that protein is immediately after your workout, per a study published in the The American Journal of Clinical Nutrition. So unless you carry hardboiled eggs and grilled chicken in your gym bag, you're gonna need to find a supplement. But you don't have to buy one with a bunch of ingredients you can't pronounce ground up in a powdered form.
"What people want to look for would be that inclusion of the protein, and then as few other ingredients as possible [on the label],” says Connie Diekman, the Director of University Nutrition at Washington University in St. Louis. Also important: Check to make sure that protein is the first ingredient listed and the product contains at least 20 grams of protein per serving.
With Diekman’s help, we found five powders that meet that criteria. Diekman believes that whey and soy are the best choices in powders (based on current research), but we also included some alternative options.