Best protein powders for muscle gain?

So, since I’ve never actually messed around with protein powders or glucose supplements before—not even once—I was wondering if anyone here might have some insight on what my daily intake should look like for both? Does anyone know how much protein versus glucose I ought to be aiming for?
For context, I’m sitting at about 185 cm and weighing in at 85 kg.

Is the Whey from Optimum Nutrition basically the gold standard, even if it's pricey?
Where do you guys usually pick yours up?

Also, is there an actual formula to figure out daily protein intake in grams based on height?

Gary Garcia10 said:Is Optimum Nutrition Whey basically the best, most expensive option out there, or what?
Where do you guys usually pick yours up?

I guess there might be some kind of formula to figure out how many grams of protein I should be hitting daily based on my height, right?

People usually suggest about 1.5 grams per kilo of body weight.
But honestly, it feels pretty individual since there isn't really one strict rule, though I think some health sites say maybe 50-60 grams a day is enough for an average adult—like someone who's 5'7" and around 150 lbs. That's just what those wellness blogs tend to claim.
I suppose you'd want to spread those 60 grams out over maybe 5 or 6 even meals so your body gets a steady supply, rather than just slamming it all in one go in the morning and having nothing left for the rest of the day.

Ryan Carter52 said:They say roughly 1.5 grams per kilo of body weight.
But there’s no magic number; it’s all subjective. Most health sites—think WebMD or similar—suggest about 50-60 grams a day is plenty for the average adult (say, someone 5'7" and 155 lbs).
The catch is you can't just slam those 60 grams in one sitting. You need to spread it out over 5 or 6 even meals to keep a steady stream of protein hitting your system. You can't just gorge in the morning and then run on empty the rest of the day.

Those numbers are for people who lead sedentary lives.
For athletes, the rules change entirely depending on the discipline.

You can't hit those numbers with just regular food... supplements are a must. At 165 lbs, you're looking at maybe 150g of protein max; that's about 30g per meal
Honestly, I don't even stick to that. I cap out around 110g since my snacks are pretty light—mostly just fruit and nuts, so hitting 30g isn't really happening

What kind of Whey are you guys using? Stick to Elite? Or just grab those big 5lb tubs?

Gary Garcia10 said:Hey guys, what kind of whey are you all using? Is anyone hitting those big 10lb tubs from brands like Optimum Nutrition?

I usually just stick with MyProtein, man.😁

I’m usually tossing some unflavored MyProtein into my oats first thing in the morning, then hitting the Optimum Nutrition Gold Standard Whey right after my workout 😛

How are you guys even getting that stuff shipped from the UK? What's stopping customs from hitting you with extra fees when you order it here?

Should I grab my protein or just go with ON?
You can actually find both listed on eBay, and honestly, the price ends up being pretty much what you'd pay if you just ordered it online here in the States without having to deal with any weird import fees or customs stuff.
I think you might find those massive 4.5kg tubs a little bit cheaper, maybe around $33, if you were looking over in Mexico, but unless you're heading down there yourself or have someone bringing it back for you, paying for shipping just doesn't make much sense at all.
Just keep in mind that anything coming in through the mail gets hit with duties once it passes $53, so you might want to check that out first.

Honestly, just grab one of those massive 5kg tubs from someone on Craigslist or some local forum—then you don't have to deal with the headache of reordering every single week.

$33If you don't mind a pretty neutral flavor, the price per pound is absolute robbery.

So I think you get $227 about 9.8 lbs, and while my protein costs about the same, you end up getting maybe an extra pound or so, though honestly, the quality is just what it is. You get what you pay for, I guess.

Do you think it’s okay to mix in some kind of supplement—maybe something fruit-flavored or just a different powder—into these tasteless ones?

Larry Morgan said:Just grab a 5kg tub from someone on Craigslist or a local forum. You'll be set for a long time.

$33The price per pound is unbeatable if you don't mind a neutral taste.

Is that actually doable? Can you really get 5 kg of whey for $167 (or 78 miles) 🙏?

Can you mix something into the unflavored stuff, like fruit or whatever?

I'm wondering too...

And can that stuff from Craigslist even ship all the way down to Florida? 😕😕

I’m standing at about 6'3" and weighing in at around 212 pounds.

I hit the gym four times a week, plus I play soccer twice a week and squeeze in some tennis or swimming on the side... so yeah, I stay pretty active.

The catch is that I have a massive appetite, so if I’m being completely honest with myself, I’m carrying about 15 or 16 pounds of extra fat right now.

The issue isn't just the weight, though; my gym sessions don't seem to be translating into actual muscle definition. It’s not like I’m weak or anything, but because my diet is pretty trash, I feel like I’m doing more harm than good most days.

Bottom line: I want to pack on some lean muscle while simultaneously stripping away this extra layer of fat.

What kind of supplements should I be looking at here? Is sticking to moderate amounts of Optimum Nutrition Gold Standard Whey the way to go?

I really don't want to see the scale climb up toward 230 pounds—that would absolutely wreck me.

Thanks in advance!

Jonathan Rodriguez3 said:I'm 6'3" and about 210 lbs.

I hit the gym four times a week, play soccer twice a week, and grab a game of tennis or go swimming once a week... so I stay pretty active.

The problem is I love food, so honestly, I’m carrying about 15-17 pounds of extra fat...

Also, my gym sessions don't seem to be doing much for my physique. It's not that I'm weak, but with my crappy diet, I feel like I'm doing more harm than good.

So, the goal is to pack on some muscle and drop this fat.

What supplements should I look into? Is moderate amounts of whey protein the way to go?
Because I really don't want to hit 230 lbs. That would kill me...

Thanks in advance!

Are you one of those people who thinks whey is some magic potion that instantly adds 20 pounds of muscle? 😕

The usual advice: eat 5-6 smaller meals, keep training, and if you're going to bother with supplements at all, just have some whey after your workout.
Beginners can usually lose fat and gain muscle at the same time for the first few months, but it gets harder after that. If you think you're carrying too much weight, try walking for maybe 40 minutes in the morning instead of taking the bus to work. You could also try High-Intensity Interval Training—just Google it—it's proven to burn fat, but it'll wear you out. 😉

Most of this is online if you actually bothered to use a search engine, even here on this forum. Read up, train, track your progress, but don't obsess over the scale if things don't change overnight. Just stay consistent and stick to the plan. Peace. 🙂

Ethan Smith3 said:Are you one of those people who thinks whey protein is some magic potion that instantly adds 10 pounds of muscle to your frame? 😕

The standard advice remains the same: eat 5-6 smaller meals throughout the day, hit the gym, and if you insist on using supplements, take your whey after your workout.
Beginners can successfully burn fat and build some muscle during their first few months, but it gets significantly harder after that. If you feel you're carrying extra weight, try walking for about 40 minutes to work in the morning instead of taking the bus or just going for a stroll. You could also try High-Intensity Interval Training—just Google it—which is proven to help with fat loss, though it will absolutely wear you out. 😉

All of this information is readily available online, including right here on this forum, if you actually bothered to use a search engine. Read, train, and track your progress, but don't get obsessed with the numbers if things don't change overnight. Just stay consistent and stick to your goal. Cheers. 🙂

Recommending High-Intensity Interval Training to someone who doesn't even understand what supplements are for is bad advice. That kind of training isn't for beginners.

slydriver52 said:If you don't even know what supplements are for, stay far away from High-Intensity Interval Training. That kind of workout isn't meant for beginners.

Personally, if someone's looking for "fast" results, this is the most effective way to go. You just have to get used to the intensity, beginner or not.

Ethan Smith3 said:If you’re looking for fast results, this is the most efficient way to go. It forces you to adapt to the intensity, regardless of whether you're a beginner or not.

To actually see quality results, you need to gradually scale back the intensity week by week; you can't just hammer away with High-Intensity Interval Training indefinitely.
Do you honestly think someone who doesn't even grasp supplement basics understands what High-Intensity Interval Training actually entails?
No. This type of training isn't for beginners because it's incredibly demanding; you need a solid aerobic foundation before you even attempt it.
Furthermore, you have zero clue who you're even giving advice to. You haven't asked a single fundamental question about this person's profile that would be necessary to offer even a rough suggestion.

Jonathan Rodriguez3 said:I'm standing at about 6'3" and weighing in at 212 pounds.

The real headache here is that I actually enjoy eating, which means if we’re being brutally honest with ourselves, I’m carrying around maybe 15 or 17 pounds of excess weight...

So, here is a blueprint for a straightforward meal plan:

1. First thing in the morning, hit a brisk 45-minute walk on an empty stomach—ideally after you've had a cup of coffee—at least three times a week.
2. Breakfast consists of 75g of oats mixed with a scoop of Optimum Nutrition Gold Standard Whey, a piece of fruit, and your daily multivitamin and mineral supplement.
3. A mid-morning snack would be 250g of low-fat or fat-free cottage cheese topped with ground flaxseeds, plus your Omega-3 capsules.
4. Lunch should be around 7-10 oz of chicken or turkey breast accompanied by green vegetables, a salad, and some olive oil.
5. For a mid-afternoon snack, grab some canned tuna—drain the oil and squeeze some lemon over it—along with some veggies or a side salad.
6. Hit the gym.
7. Immediately following your workout, take your whey protein and pair it with a handful of raisins, or maybe 50g of glucose, or even just 5 or 6 pieces of candy.😁
8. About an hour after dinner, have some fish or meat—either boiled or pan-seared with just a few drops of oil—with 100g of rice (or roughly 11-14 oz of boiled potatoes) and a salad. You really want to keep the oil intake to a minimum here.
9. Before hitting the sack, have 200g of fat-free or low-fat cottage cheese and 8 to 10 almonds.

Aim for the gym three times a week, and on the days you aren't lifting, try to get that brisk morning walk in three times a week as well.
Try to rotate your lunch sides every three or four days by swapping out your veggies for rice, pasta, or boiled potatoes. Just make sure you're timing those carbohydrates for right after physical activity. You can eat most vegetables every single day, and stick to fruit with breakfast.
On the days you don't go to the gym, feel free to cut the rice from your dinner and swap it back out for more vegetables.
When you're at the gym, stop obsessing over the cables and the fancy machines; focus on the heavy stuff like bench presses, squats, deadlifts, military presses, pull-ups, and dips...
edit: As for drinks, stick to water or green tea, and coffee in the morning (with a pinch of salt, obviously).
If you think this sounds too difficult, honestly, just go look in the mirror.
Good luck.👍