Best Protein Powder for Muscle Growth: Whey vs Plant Protein

Which Protein Powder Is Best for Building Muscle?

If your goal is to build muscle, improve strength or support recovery from weight training, getting enough high-quality protein is one of the most important parts of your nutrition.

But with so many choices available — whey protein concentrate, grass-fed whey, native whey, vegan protein and specialist recovery blends — how do you know which protein powder is best for muscle growth?

The answer depends on your diet, training routine, protein requirements and personal preferences.

Both whey and well-formulated plant-based protein powders can support muscle growth when combined with resistance training and sufficient daily protein intake.

At Raw Sport, we offer premium whey and plant-based protein options designed to help you meet your nutritional goals.

How Does Protein Help Build Muscle?

When you lift weights or perform resistance training, your muscles respond by adapting to the demands placed on them.

Dietary protein supplies amino acids, which your body uses to build and maintain muscle tissue.

Protein contributes to the growth and maintenance of muscle mass, making it an important nutrient for bodybuilders, strength athletes and anyone looking to improve their physique.

However, protein powder alone does not build muscle. Consistent resistance training, sufficient energy intake, recovery and sleep are also important.

How Much Protein Do You Need to Build Muscle?

For most healthy adults undertaking regular resistance training, a daily protein intake of approximately 1.4–2.0 grams per kilogram of body weight is a practical evidence-based range.

Some people may benefit from intakes towards the upper end, particularly during demanding training or calorie restriction.

Body weight	Approximate daily protein target
60 kg	84–120 g
70 kg	98–140 g
80 kg	112–160 g
90 kg	126–180 g
100 kg	140–200 g

These are general guidance figures for healthy adults, not individual medical recommendations.

For example, someone weighing 80 kg who trains regularly might aim for around 130–160 g of protein per day, depending on their goals.

You can obtain this protein through ordinary foods such as eggs, fish, poultry, dairy products, tofu, beans and other protein-rich foods.

Protein powder provides a convenient way to supplement your diet when food alone does not meet your needs.

Whey Protein vs Plant-Based Protein for Muscle Growth

Both whey and plant-based protein powders can support muscle growth, but they have different characteristics.

Feature	Whey protein	Plant-based protein
Protein source	Milk	Peas, rice and other plants
Essential amino acids	Naturally complete	Depends on protein sources and formulation
Leucine	Naturally rich	Varies by blend
Dairy-free	No	Usually, check the label
Vegan-friendly	No	Yes, where labelled vegan
Muscle growth	Effective alongside training	Effective alongside training when protein and amino acid needs are met

Whey protein is naturally rich in essential amino acids, including leucine, which plays an important role in stimulating muscle protein synthesis.

Plant-based proteins can also be effective, particularly when formulated using complementary protein sources to provide a suitable amino acid profile.

Research suggests that differences in muscle growth between protein sources may be small when total protein intake, essential amino acid availability and training are appropriately matched.

Read our full Whey Protein vs Plant-Based Protein guide.

Best Whey Protein for Muscle Growth

Whey protein is a popular choice among bodybuilders and strength athletes because it provides a convenient source of complete protein.

It contains all nine essential amino acids and is naturally rich in branched-chain amino acids.

Raw Sport Grass Fed Whey Protein Powder Pro

Raw Sport Grass Fed Whey Protein Powder Pro is designed for athletes and active individuals who want a premium whey protein supplement.

Product highlights include:

• Grass-fed whey protein

• Approximately 24 g protein per serving, depending on the variant

• Essential amino acids and BCAAs

• Additional ingredients supporting its recovery-focused formulation

• Informed Sport certification

• UK manufacturing and relevant quality testing

Its combination of protein and additional formulation ingredients makes it an option for customers who want more than a basic whey powder.

Shop Raw Sport Grass Fed Whey Protein Powder Pro.

Raw Sport Native Whey — Unflavoured Grass Fed Protein

For people who prefer an unflavoured protein powder, Raw Sport Native Whey provides another option.

Its grass-fed whey protein can be added to shakes, smoothies, porridge and other recipes.

This may be particularly useful if you prefer to control the flavour of your shake or incorporate protein into meals.

Shop Raw Sport Native Whey.

For a more detailed explanation of grass-fed sourcing and protein quality, read our Grass-Fed Whey Protein Guide.

Best Vegan Protein Powder for Muscle Growth

You do not need dairy protein to build muscle.

A well-planned vegan diet can provide enough protein to support strength training, recovery and muscle development.

The key is obtaining sufficient total protein and essential amino acids.

Raw Sport Elite Repair Plant-Based Protein

Raw Sport Elite Repair is a plant-based protein formula designed for active people seeking a dairy-free alternative to whey.

Its published formulation includes:

• Approximately 24–25 g protein per serving, depending on the serving information

• A broad amino acid profile

• Approximately 3.5 g leucine per serving

• Added ingredients including digestive enzymes, prebiotics and probiotics

• Informed Sport certification on the specified certified product

• Independent testing for relevant contaminants

Elite Repair is an option for vegan athletes, bodybuilders and people who prefer plant-based nutrition.

Shop Raw Sport Elite Repair Protein Powder.

Is Grass-Fed Whey Better for Building Muscle?

Grass-fed whey refers to whey sourced from milk produced by cows fed on grass-based diets.

Customers may choose grass-fed whey because of sourcing preferences, ingredient quality considerations or farming practices.

However, grass-fed whey has not been conclusively shown to produce greater muscle growth than an otherwise comparable conventional whey protein.

For muscle growth, the most important considerations remain protein quantity, amino acid quality, overall diet and consistent training.

Grass-fed sourcing can be an additional purchasing preference rather than a guarantee of better muscle-building results.

When Should You Take Protein Powder for Muscle Growth?

Many people take protein powder immediately after training.

Post-workout protein can be convenient, but there is no need to assume that you must consume a shake within a strict 30-minute window.

Your total daily protein intake is generally more important than the exact timing of one shake.

A practical approach is to distribute protein across your meals, often around 20–40 g per eating occasion depending on your body size and requirements.

You could use protein powder:

• With breakfast to increase protein intake

• After resistance training

• Between meals when convenient

• In smoothies or recipes

• At another time that helps you meet your daily target

Choose a routine you can maintain consistently.

Can You Build Muscle While Losing Body Fat?

Yes. Some people can gain or maintain muscle while reducing body fat, particularly beginners, people returning to training and those with higher levels of body fat.

Resistance training and adequate protein intake are important during weight loss because they help preserve muscle mass.

For many adults pursuing fat loss, a moderate calorie deficit alongside regular strength training and sufficient protein is more sustainable than aggressive dieting.

A protein powder can help you reach your protein target without requiring a large additional meal.

However, protein shakes do not automatically cause fat loss. Overall calorie intake remains important.

Should You Take Creatine Alongside Protein Powder?

Protein and creatine have different roles.

Protein supplies amino acids needed for muscle growth and maintenance.

Creatine helps increase physical performance during successive bursts of short-term, high-intensity exercise when consumed at the established effective daily intake of 3 g.

Creatine monohydrate is one of the most extensively researched sports nutrition ingredients.

Many strength athletes choose to use both protein and creatine as part of a structured training and nutrition routine.

Read our Creatine Monohydrate Complete Guide.

Does Protein Quality and Independent Testing Matter?

Protein quantity is important, but so are ingredient quality, accurate labelling and product suitability.

Raw Sport focuses on UK manufacturing, carefully selected ingredients and independent laboratory testing.

Our quality programme includes screening for relevant contaminants such as heavy metals, pesticides and herbicides, with testing details varying by product.

Selected products are also Informed Sport certified, offering additional independent testing for athletes concerned about substances prohibited in sport.

Professional footballers, rugby players and other drug-tested athletes should verify the current certification of the exact product and batch before use.

Learn about Raw Sport Quality, Testing & Certifications.

How to Choose the Right Protein Powder

The best protein powder for you is one that meets your dietary requirements, provides useful protein and amino acids, fits your budget and is enjoyable enough to use consistently.

Choose grass-fed whey protein if you consume dairy and want a complete, convenient protein source.

Choose native whey if you prefer an unflavoured whey protein that can be mixed into food and drinks.

Choose plant-based protein if you're vegan, avoiding dairy or simply prefer a plant-derived protein source.

Choose an Informed Sport certified product if you compete in drug-tested sport and want to reduce the risk of inadvertent exposure to prohibited substances.

No single powder is automatically best for everyone.

Frequently Asked Questions

What is the best protein powder for muscle growth?

Whey protein and well-formulated plant-based protein can both support muscle growth. The best choice depends on dietary needs, amino acid quality, total protein intake and personal preference.

Is whey protein better than vegan protein for bodybuilding?

Whey naturally provides a complete essential amino acid profile and is rich in leucine. However, appropriately formulated plant-based protein can also support muscle growth when total protein and amino acid requirements are met.

How many protein shakes should I drink per day?

There is no fixed number. Protein shakes should supplement your diet according to how much protein you already obtain from food. Some people need none; others find one or more servings convenient.

Is 30 g of protein enough after a workout?

For many adults, a serving containing approximately 20–40 g of high-quality protein is a practical post-training option. Individual needs vary with body size, daily intake and training demands.

Can women use protein powder to build muscle?

Yes. Protein contributes to the growth and maintenance of muscle mass in both women and men. Protein requirements depend more on factors such as body weight, training and goals than gender alone.

Can beginners use protein powder?

Yes. Healthy adult beginners can use protein powder as a convenient food supplement, although it is not essential if they already consume enough protein through their diet.

Does protein powder make you gain fat?

Protein powder does not automatically cause fat gain. Body-fat changes depend primarily on energy balance over time. Protein powder contributes calories and should be included within your overall diet.

Final Thoughts: What Really Matters for Muscle Growth?

Building muscle requires more than choosing a protein powder.

Consistent resistance training, adequate protein, sufficient energy, good recovery and long-term commitment are the foundations.

Whey protein and plant-based protein are both useful tools for meeting your nutritional needs.

At Raw Sport, our aim is to provide premium, UK-manufactured sports nutrition with a focus on ingredient quality, independent testing and competitive value.

Find the protein that suits your goals — and make consistency your advantage.

Not Sure Which Protein Powder Is Right for You?

Building muscle is just one reason to use protein powder. Whether your goal is muscle growth, weight management, improved recovery or supporting an active lifestyle, choosing the right protein depends on your individual needs and dietary preferences.

Explore our complete guide to choosing the best protein powder for your goals to compare whey protein, grass-fed whey and plant-based alternatives, and discover which option best suits your training and nutrition.

Building Muscle While Losing Body Fat

You don't always have to choose between building muscle and losing fat. With resistance training, sufficient protein and an appropriate calorie intake, some people can improve both aspects of body composition.

Discover how protein fits into a calorie-controlled diet in our guide to the best protein powder for weight loss.

Shop Raw Sport Grass Fed Whey Protein Pro

Shop Raw Sport Elite Repair Plant-Based Protein

Explore Raw Sport Quality, Testing & Certifications

Prefer plant-based nutrition? Read our guide to building muscle with vegan protein, including protein requirements, amino acids and recovery.

 

Women can use both whey and plant-based protein to support strength and muscle development. Explore our guide to protein powder for women and muscle growth, including daily protein targets and product selection.

Just starting at the gym? Read our protein powder guide for beginners to understand daily protein targets, serving sizes and choosing your first supplement.

Not sure how much protein you need for muscle growth? Read our daily protein requirements guide, including a protein calculator table based on body weight and practical advice on protein intake.