The protein powder aisle is a marketing warzone. Strip away the hype and only three things determine whether a powder builds muscle: total protein per dollar, leucine content (the amino acid that triggers muscle protein synthesis), and whether an independent lab has verified what's actually in the tub.
The evidence here is unusually settled. Meta-analyses show that once you hit roughly 1.6 g of protein per kg of bodyweight per day, the source matters far less than the total — but higher-leucine, higher-digestibility proteins (measured by the DIAAS score) make hitting that target easier.
The reference standard. 24g protein and ~2.7g of leucine per scoop — comfortably above the ~2-3g leucine threshold that maximally stimulates muscle protein synthesis.
The pick for anyone who's lactose-sensitive or wants the fastest-digesting option. 25g protein with near-zero lactose. Informed-Choice certified.
The best-evidenced vegan option. A pea + navy bean blend gives a complete amino acid profile with 30g protein and added BCAAs. NSF Certified for Sport and USDA Organic.
The value isolate. 25g of protein with a very short ingredient list and Informed-Sport certification — one of the lowest costs-per-gram on Amazon.ca.
The budget champion. 21g protein per serving, 40+ flavours, and Informed-Choice testing — routinely the cheapest quality whey per serving.
- Morton RW, et al. "A systematic review, meta-analysis and meta-regression of protein supplementation on resistance training-induced gains." Br J Sports Med, 2018.
- Phillips SM. "Dietary protein requirements and adaptive advantages in athletes." Br J Nutr, 2012.
- Gorissen SHM, et al. "Protein content and amino acid composition of commercially available plant-based protein isolates." Amino Acids, 2018.
Educational content only — not medical advice. Prices are approximate; confirm the live price on Amazon.ca.