Protein for muscle gain and weight gain
Muscle is built by training hard, eating enough and sleeping well; protein powder makes the "eating enough protein" part easy. If you also struggle to gain weight, a mass gainer adds the calories. Below are our most popular options for building size.
The simple muscle-gain plan
- Protein: 1.6–2.2 g per kg of body weight every day — one or two scoops of whey on top of normal meals.
- Calories: eat 200–500 kcal above maintenance. If the scale is not moving, add a mass gainer shake between meals.
- Creatine: 3–5 g of creatine monohydrate daily — the best-researched supplement for strength and size.
- Training: 3–5 hard sessions a week, adding weight or reps over time; 7–8 hours of sleep.
Whey or mass gainer?
Whey is mostly protein (around 120 kcal per scoop). A gainer is protein plus lots of carbs (often 600–1,200 kcal per serving). Choose whey if you already eat plenty; choose a gainer if you are skinny and cannot eat enough food. Save with a ready-made muscle or weight-gain combo.
Frequently asked questions
How much protein do I need to build muscle?
About 1.6–2.2 g per kg of body weight per day, spread over 3–5 meals or shakes.
Is a mass gainer better than whey for gaining weight?
If you struggle to eat enough calories, yes — a gainer adds carbs and calories. If your appetite is fine, whey plus real food is cheaper and leaner.
When should I drink protein to build muscle?
Any time that helps you hit your daily total; after training and between meals are the most convenient.
Shop protein for muscle gain at FORCE (58)
Applied Nutrition Protein 1 kg — Cookie Dough
Kevin Levrone Anabolic Prime Pro Whey 2 kg — 66 Servings
Optimum Nutrition Gold Standard 100% Whey Protein 5 lb — Vanilla
Optimum Nutrition Gold Standard 100% Whey Protein 5 lb — Chocolate
Applied Nutrition Critical Mass Lean Gainer 6 kg — Strawberry
Kevin Levrone Gold Whey 500 g — 16 Servings
Kevin Levrone Gold Whey 908 g — 30 Servings
Applied Nutrition Beef Mass Gainer 3 Kg 42g Beef Protein
