The Best Protein Powder by Fitness Goals

Written by | Posted under Nutrition | 7 years ago

If you’re reading this post, I’m sure you know how essential proper protein consumption is to a regular fitness schedule. I realize that protein powder is a touchy subject. One brand that works for some people may not work for other people. I’ll try my best in this guide to explain what to look for when you are shopping for the best protein powder supplement to suite your fitness goal.

When my cousin first started working out, he had no goal in mind. He started listening to a few of his friends’ fitness advices. The problem with this is, he heard many mixed advices from people with different fitness goals. He started taking what he thought was the best protein power for him. Because of that mistake he wasted many months working out and ended up not getting the results he wanted. Don’t let this happen to you. Without further ado, here are the best protein powders for post-workout recovery by common fitness goals.

Best Protein Powder by Fitness Goal

I train at moderate intensity for less than 1 hour per session. I want to lose weight by losing fat.

Optimum Platinum HydrowheyYou should select a protein powder brand with lower calorie content. Look for something in the range of 130 calories per 25g of protein. Here are the top two proteins I would use for this goal:

I train at moderate intensity for longer than 1 hour per session or train at high intensity every session (think P90X or Insanity). I want to get ripped by building lean muscle.

Endurox Endurox R4P90X Recovery Formula

You should select a protein powder with 2:1 to 4:1 carbohydrate to protein ratio. For example, a protein powder with 40g of carbohydrate and 10g of protein has a 4:1 ratio. Since your long workout probably depleted most glycogen stored in your muscles, you should make use of the 1 hour post workout window for optimum glycogen re-uptake. Here are the top two protein powders with 4:1 carbohydrate to protein ratio:

  • Endurox R4 (4:1 ratio)
  • P90X Results and Recovery Formula (4:1 ratio)
I train at medium intensity (mostly low-rep lifting with ample rest between sets) and I want to gain muscle and gain weight.

CytoSport Cyto Gainer

You should choose a protein powder with higher calorie content. Look for something in the range of 500-1000 calories per 50g of protein (depending on how much you need to gain) with added creatine and L-Glutamine. Here are the top two weight gainers for people with super high metabolism:

Good Luck!

Hopefully that should help you guys out a bit. Do let us know in the comments section if you have your own opinion of what the best protein shake powder is for your goal.


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  1. Dr. Gwen said,

    I can’t believe someone associated with a fitness website would recommend a whey protein powder! The results from a protein matrix/blend are far superior.

    7 years ago
  2. Thaya Kareeson said,

    Hi Dr. Gwen,
    Thanks for visiting. There are many types of protein matrix/blends out there. Which ones are you referring to? Also, what goal are you trying to achieve with your protein matrix/blend? I certainly do not believe there is a protein matrix/blend that is a one-type-fits-all goals.

    7 years ago
  3. Aaron said,

    ON makes great protein powders… HydroWhey is in my opinion one of the best protein powders available… plus its tastes good to haha :]

    7 years ago
  4. Brooke said,

    So what in your opinion is the best powder for losing weight by losing fat but you have high intensity workouts like P90X and Insanity? I do both.

    7 years ago
  5. Thaya Kareeson said,

    I’d stick to whey proteins since they are lower on carbs. It’s going be tough for you to keep up with those high intensity workouts, but you make sure you do your best and remember to not get jacked up about the numbers and worry too much about how you are performing.

    7 years ago
  6. Louis said,

    Thaya, enjoyed your P90X and Insanity reviews, which brought me to this site. Regarding protein supplements, I am lactose intolerant, thin and looking to supplement protein as I engage in more strengthening work. Ideas from the supplements that you suggested or others? Thanks…

    7 years ago
  7. Juan Carlos said,

    How you doing Thaya? Hey As I was looking for the best way to have your protein shakes I ended up in your site and I gotta tell I’m very glad I found it!!!…I recently started with P90X, well I’ve been doing it for 2 months but I was doing it the wrong way, anyways..I’m doing it all over again, the right way this time, and I want to know which is the best protein for me??? I want to loose weight (specially my belly), but I want to gain muscles??

    Please help!!!!

    7 years ago
  8. Thaya Kareeson said,

    I’d suggest you eat more lean meats and eggs. You can also try egg based protein supplements if you want to go the shake route. I’m not a bit fan of soy protein for recover (doesn’t work nearly as well).

    @Juan Carlos
    If you can endure P90X with whey protein, I’d just stick with whey because that’s the leanest. If you can’t endure the workouts, you can try switching to afterglow first. If you still can’t endure the workouts, try switching to Endurox R4 or the P90X recovery formula.

    7 years ago
  9. Juan Carlos said,

    “If you can endure P90X with whey protein, I’d just stick with whey because that’s the leanest. If you can’t endure the workouts, you can try switching to afterglow first. If you still can’t endure the workouts, try switching to Endurox R4 or the P90X recovery formula.”

    So far I’m enduring the exercises, but I definitely need to say that you get very tired after doing it. But if I want to try out afterglow, how do I use it? after finishing the exercise?? then eat a balance meal?? Is it better if I use it in the morning after exercising?? Can it be used with a fat burning supplement like LIP 6?? Can you help me on this one please??

    Juan carlos

    7 years ago
  10. Gabriela said,

    I’m confused. I’m doing Insanity but before getting ripped I need to loose at least 20 – 25 pounds (for my proper weight) So I should still stick to Whey Protein?

    6 years ago
  11. Thaya Kareeson said,

    @Juan Carlos
    Endure as in, if you can finish the workouts consistently every day (which you are doing), then you should stick to Whey protein mixed with fat free milk after the workout routine. After the protein shake, you should eat a meal that is 50% lean meats (skinless chicken, lean beef), 25% complex carbs (such as beans, yams, sweet potatoes), and 25% fiber (leafy greens). I prefer to replenish using real foods and not just supplements because it helps satiate my appetite (and it doesn’t make me feel like a lab rat). You can use this with fat burning supplements like LIPO 6 as long as you are not taking any other stimulants.

    You are in the same boat as @Juan Carlos. Read the previous comments and swap the word P90X for Insanity. Good luck!

    6 years ago
  12. Jeremy said,

    I read your P90X and Insanity thread and it lead me to this one. I’m 6’0 and weigh about 155-160 (depending on the day) … I’m naturally thin and no matter what I eat or what proteins I take I’ve never weighed over 162 lbs … when I do cardio my weight fulxuates A LOT … I mean a run of 2-3 miles (usually at a 6 min mmile pace) could leave me weighing 2-3 lbs lighter than when I started. I would like to weigh about 175 lbs but still hold on to my endurance running. I have an athletic build but small in the chest and arm area. What proteins would you recommend to put on weight and help with the chest and arm muscles. I just recently started the P90X program (AGAIN) because I couldn’t find time, but now I’m looking to stick to it mainly for strength and mass.

    On another note, my wife wants to tone up and lose weight, is there a way we could do the workouts together without limiting each other???

    Thanks again for the time you spent on these articles.

    6 years ago
  13. Thaya Kareeson said,

    Personally, I believe that good nutrition will get you 70% of the way towards your goal. So you and your wife can be eating different things but doing the same exercise and you guys can both head towards your own personal goal. If she wants to lean down and lose weight, she needs to be cutting carbs and going on ketosis. If you want to put on mass, you need to be eating carbs/protein and lift heavy weights (try to get exhausted at 5-8 reps per set). Since you’re a runner, it’s going to be hard to get enough calories to feed those muscles, so you’re going to need to eat more. That said, you guys will both have to experiment with your diet to see what works and what does. I believe that protein powder is great supplement to food (quick nutrition for when you really don’t have time to prepare the right nutrient that your body needs post workout).

    6 years ago
  14. Jeremy said,


    Thanks for the quick response. We started yesterday and I had some Muscle Milk laying around that wasn’t expired so I used that … today after Chest/Back/Ab Ripper X, I’m sore pretty much all over but feel good at the same time. I will continue to use the Muscle Milk until it runs out and then look into a better protein.

    6 years ago
  15. Jeremy said,

    I forgot to ask about ketosis … how exactly is she supposed to do that??

    6 years ago
  16. Thaya Kareeson said,

    Yup Chest/Back & plyo are the killer workouts. You’ll get less sore as you go. Best of luck!

    Ketosis is what Atkin’s was based off of. So look for low carb diets. I recommend starting off with the Dukan Diet since lots of people have had some great success with it.

    6 years ago
  17. Stephen said,

    I’m 5’8, weigh 105 lbs, and have a super high metabolism. I will be starting P90X soon and I want to gain weight and muscle. Which protein would be best for me? What other supplements and equipment would you recommend for P90X? I don’t know much about working out and such and would appreciate any other advice. Thank you.

    6 years ago


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