¿Cuál es la mejor proteína para ganar masa muscular?

What is the best protein for gaining muscle mass?

October 16, 2025

TABLE OF CONTENTS

Gaining muscle mass is not just a matter of training hard. To gain muscle mass, you need to consider rest, training planning, and, above all, a diet that aligns with your goals.

In that diet, protein plays an important role, as it is the building block your body uses to build and repair muscle tissue.

That is why, on many occasions, you have probably wondered... what is the best protein for gaining muscle mass? In this article, we will answer that question step by step, based on the latest scientific evidence and in a way that everyone can understand.

What makes a protein effective for increasing muscle mass

Before discussing brands, formats, or quantities, it is important to understand what makes a protein an effective tool for muscle growth. Not all sources are equal, and the difference lies not in what appears on the labels or in the flavors, but in their composition and how your body responds when you consume them.

The first thing is to focus on the essential amino acids, especially leucine. This amino acid acts as a switch to activate protein synthesis (Schoenfeld & Aragon, 2018). An effective protein that activates this synthesis should provide between 2 and 3 grams of leucine per serving (Nunes et al., 2022).

Another key factor is digestibility and biological value. Whey protein is the benchmark, with a biological value above 100 and rapid absorption, making it the most widely consumed protein, especially after training (Devries & Phillips, 2015).

Animal vs. plant-based protein

Once it is clear what makes a protein high quality, other questions arise, such as, is animal or plant-based protein better? Animal product consumption is declining, and naturally, protein was not going to be left behind, whether for ethical or sustainability reasons or personal preferences. Let's look at the differences between them.

Animal proteins (whey, casein, egg, meat) offer a complete amino acid profile and a higher leucine concentration, which makes them more effective at stimulating muscle protein synthesis (Nunes et al., 2022).

On the other hand, plant-based proteins (soy, pea, rice) contain less leucine and methionine, but combining them provides a complete profileStudies show that, at somewhat higher doses, they can be equally effective (van Vliet et al., 2015)

Therefore, both are truly effective for gaining muscle mass; however, if you are looking for greater satiety, I recommend consuming plant-based proteins because their greater thickness and texture provide more satiety, making them especially appealing during phases of caloric deficit.

Most commonly used types of protein

You already know that both animal and plant proteins can be effective when used properly. However, powdered protein is usually the most practical option. This is where different formulations and types come in. You will be able to learn what they are so you can choose the formulation that best suits you.

Whey concentrate: 70–80% protein, more commonly used because it is the most affordable and has acceptable digestibility. However, if you have some lactose intolerance, it may not be the best option.
Whey isolate: >90% protein, very low in lactose, ideal for those with more complicated digestion or certain intolerances.
Hydrolyzed: predigested, ultrafast absorption, and more expensive, but very useful for people who want virtually effortless digestion, since the protein is absorbed instantly thanks to its hydrolysis process.

There are also options such as casein, with slow absorption, ideal before bed. Plant proteins can match the amino acid profile of animal proteins, making them a good vegan alternative (Devries & Phillips, 2015).

How much protein you need to gain muscle mass according to science

Understanding the type of protein is a very important step, but it is of little use if you do not know how much you actually need. It is not about taking protein indiscriminately, but adjusting your intake to your weight, goal, and adherence. Scientific evidence has spent years investigating the optimal amount for gaining muscle mass.

And most studies agree that between 1.6 and 2.2 g of protein per kg of body weight of body weight per day is the optimal amount for gaining muscle (Morton et al., 2018).

Beginners: 1.4–1.6 g/kg is usually sufficient.
Advanced athletes or those cutting: it is better to aim for the higher range (2–2.2 g/kg).
Older adults: may need up to 2.4 g/kg to counteract age-related muscle loss (Nunes et al., 2022). This also applies to special situations such as cancer or burns, where muscle mass loss is very high due to this catabolism.

Top 3 best proteins on the market for gaining muscle mass

Knowing the theory is fine, but at some point you’ll have to choose a protein, and the market is full of options, which can lead to analysis paralysis. To make things easier, we’ve analyzed various available proteins and selected three that meet quality, effectiveness, and reliability criteria.

Masmusculo Whey 80

Masmusculo Whey Protein80 combines ultrafiltered whey concentrate and isolate, made with the raw material Lacprodan® from Arla Foods, one of the most prestigious internationally. It stands out for its high leucine content, which is essential for stimulating muscle protein synthesis (Nunes et al., 2022), and for its good digestibility.

One distinguishing aspect is that the product includes laboratory analyses that are available, which guarantees that the composition stated on the label actually matches what you receive. It also has quality seals and IFS certification (International Featured Standards), a globally recognized standard that ensures safe, transparent, and sustainable production processes.

Whey protein from Big Supps

BIG stands out with innovative formulas, a lactose-free whey concentrate made with Lacprodan® SP-8011V Instant, considered one of the best concentrates on the market. This is complemented by the Tolerase L-Lactase® patent, an enzyme that improves lactose digestion, making the product suitable for people with certain gastrointestinal issues.

LifePro Whey Protein

Life Pro Whey Protein is made from high-quality whey concentrate, providing more than 70% protein per serving and a complete profile of essential amino acids. It dissolves easily, ensuring a good texture in shakes and recipes, and is easy to digest for daily consumption without discomfort.

Best time to take protein

When is the best time to take protein? This is one of the questions consumers ask most often; surely you’ve heard of the famous “post-workout shake”, daily macros, and even protein before bed. Science has already solved this issue thanks to the extensive research conducted on the subject.

Post-workout consumption remains one of the most effective times because it coincides with the the recovery window. However, what matters is not only that moment, but also the total intake throughout the day and ensuring it is evenly distributed. To achieve this, the most effective strategy is to distribute protein across 4–5 servings of 20–40 g each, ensuring repeated peaks in protein synthesis (Areta et al., 2013).

Myths and facts about protein

Talking about protein always sparks debate, and for good reason, as different opinions are constantly heard on social media. For this reason, it is worth debunking some of the most common myths and making it clear what has been proven and what has not.

Does it damage the kidneys? There is no evidence that high-protein diets impair kidney function in healthy people (Poortmans & Dellalieux, 2000). Let’s repeat: in healthy people, which is very different from people who have kidney disease or a similar health condition.

Does it cause weight gain or retain water? Protein does not cause weight gain on its own and, in fact, promotes satiety, especially during low-calorie phases. Increased intracellular water in the muscle cell is positive because it reflects greater recovery and cell volume.

Conclusion

The science is clear regarding protein: whey protein It remains the best option because of its amino acid profile, digestibility, and abundance of leucine.But it isn't the only option; well-combined plant proteins, casein, and eggs can also be part of an optimal diet for gaining muscle mass.

However, don't expect miracles, since what's essential is that you will make progress if you maintain these foundations: train hard, meet your daily protein intake, and get adequate rest. Protein powder does not replace a balanced diet, but it is a practical tool for meeting your daily protein requirements and optimizing muscle mass gains.

References

Return to the blog