Best Protein Bars for Muscle Gain (2024): Experts Unwrap High-Quality, Tasty, and Affordable Options

Building muscle is a shared goal for many, but it’s not just about consistent workouts. Protein is essential for muscle repair and growth, serving as the building blocks of your muscle-building journey. 

While most of your protein should come from food, the International Society of Sports Nutrition¹ (ISSN) highlights that high-quality protein supplements can enhance muscle mass and strength gains. Protein powders and shakes have their time and place, but the ultra-convenience of the best protein bars for muscle gain can be hard to beat. But with so many options, which ones stand out?

As a registered dietitian nutritionist, I teamed up with GGR’s expert product testers to find the best protein bars to narrow our top choices for muscle gain. We rated each bar on a scale of 1 to 5 in a variety of categories, focusing on key factors like:

• Formulation: Does it contain complete protein to support muscle growth? Are high-quality ingredients used? 
• Taste and texture: Is it enjoyable with a variety of flavor options?
• Price per serving: Does it offer good value for the price compared to market standards?

Ready to find your new favorite protein bar? Let’s unwrap our top picks!

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Protein Bars for Muscle Gain

• Best Overall Protein Bar for Muscle Gain: Legion Protein Bars 
• Best Budget Protein Bar for Muscle Gain: Pure Protein Bars
• Best Natural Protein Bar for Muscle Gain: Transparent Labs Grass-Fed Protein Bars
• Best-Tasting Protein Bar for Muscle Gain: Barebells Protein Bars
• Best Low-Calorie Protein Bar for Muscle Gain: Bulletproof Protein Crisp Bars
• Best Vegan Protein Bar for Muscle Gain: 1st Phorm Vegan Power Pro Bars
• Best Protein Bar With Whey Isolate: Jacked Factory Authentic Bars

Best Overall Protein Bar for Muscle Gain: Legion Protein Bars

Good for: Whey-based consumers who value a high-quality, third-party-tested protein bar

Best Overall

Legion Athletics Protein Bar

GGR Score: 4.3

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Product Highlights

• Blend of whey and milk protein 
• Plant-based carbs, fats, and prebiotic fiber
• Third-party tested
• No proprietary blends
• Money-back guarantee

Pros & Cons

Pros

• All natural
• Non-GMO
• Third-party tested
• Money-back guarantee
• NSF-certified
• FDA-inspected, cGMP facilities

Cons

• Too hard for some
• Contains stevia and erythritol (a sugar alcohol)
• 4 g of added sugar

Bottom Line

If you are looking for an all-natural protein bar and do not mind a little added sugar, the Legion Athletics Protein Bars are available in two popular flavors.

Legion protein bars stand out as the top choice, delivering 20 grams of protein from whey and milk proteins rich in essential amino acids (EAAs) and branched-chain amino acids (BCAAs) to support muscle repair and growth. Plus, research from 2018² shows that 20 grams of protein can improve body composition and physical performance.

GGR Director of Content Kate Meier, NASM-CPT, USAW-L1, CF-L1, values the 20 grams of protein, especially considering the higher calorie range of 240 to 250. Its prebiotic fiber for gut health is another plus, but the 12 grams of fat, erythritol, and 4 grams of sugar may deter those prioritizing protein.

However, carbohydrates help reduce muscle protein breakdown and boost muscle protein synthesis². Therefore, this bar’s protein and carb mix could effectively support muscle growth, earning it a 4 out of 5 formulation rating.

Taste-wise, Kate and her friends shared mixed opinions. “Most of us mostly liked the flavors,” Kate shared, but she found the chocolate chip cookie dough bar lacking in chocolate, giving it a 3 out of 5. She preferred the chocolate peanut butter bar for its stronger flavor, saying, “YES, THE CHOCOLATE COMES THROUGH!” and rated it 4 out of 5.

The texture also earned a 3 out of 5. Kate noted, “It LOOKS like it will be a moist, chewy bar, but it’s a little drier than I expected. It definitely sticks in your teeth a little bit.” One tester added that the bar felt “very dense and takes a lot of chewing.”

Legion’s transparency and customer experience also stand out—all products are third-party tested and backed by a “No Return Necessary” money-back guarantee. Kate applauds, “They will give you a full refund if you say you don’t like the product, and they don’t even ask you to send it back.”

Best Budget Protein Bar for Muscle Gain: Pure Protein Bars

Good for: Those who want to maximize muscle gains and their bank accounts

Best Budget

Pure Protein Bars

GGR Score: 4.3

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Product Highlights

• Low-sugar
• Gluten-free
• 20 g of protein per bar
• Great taste and flavor options
• Affordable

Pros & Cons

Pros

• Packed with protein that helps you feel full and reduce cravings
• Great price for overall quality of product
• Gives you fuel to keep an active lifestyle going
• Variety of flavor options to satisfy any sweet-tooth
• Tastes like candy

Cons

• The specific carb and calorie count will vary by flavor
• Uses artificial flavoring
• Includes artificial sweeteners
• Some customers felt these had a bit more aftertaste than other bars

Bottom Line

If you are trying to keep a diet that is balanced and are struggling to get enough protein in, this would be a great bar to add to your shopping cart, online or in person. Pair it with a piece of fruit, maybe a healthy carb, and a glass of water and you have a great meal on the go.

Priced between $1.25 and $1.96 per bar on Amazon at the time of writing, Pure Protein Bars offer a budget-friendly way to fuel your gains without breaking the bank. Beyond the attractive price, these bars pack a punch with up to 200 calories and 21 grams of protein per serving, making them a solid choice for muscle growth and recovery.

Our tester, Kate Meier, NASM-CPT, USAW-L1, CF-L1, was impressed with both the taste and texture, giving them a strong 4 out of 5. Kate shared, “I’m usually the type to enjoy a bar for a few servings and then get tired of it. But this is one I could see myself eating more often because I really like the taste, and it’s not dry like many others, such as RXBARs or Quest bars.” She added, “The texture reminds me of a Snickers or Milky Way—very nougaty, if that’s even a word!”

While the taste might win you over, it’s important to note that these bars contain a blend of whey and soy protein. This combination provides a balanced amino acid profile but also means they’re neither vegan nor dairy-free.

Additionally, these bars include artificial sweeteners and the sugar alcohol erythritol, which can sometimes cause digestive discomfort. Considering all these factors, Pure Protein Bars earn a 3 out of 5 for their formulation.

Best Natural Protein Bar for Muscle Gain: Transparent Labs Grass-Fed Protein Bars

Good for: Those who want to gain muscle the all-natural “whey”

Best Natural

Transparent Labs Grass-Fed Protein+ Bars

GGR Score: 4.18

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Product Highlights

• Protein bar with grass-fed whey protein isolate
• 15 g of protein
• No artificial sweeteners, flavors, or preservatives
• Available in Peanut Butter Chocolate Chip

Pros & Cons

Pros

• Grass-fed whey protein isolate
• No artificial sweeteners, flavors, or preservatives
• Balanced macro profile

Cons

• Pricier protein bar
• Only one flavor
• Not as much protein as other bars

Bottom Line

Transparent Labs Grass-Fed Protein+ Bars are a protein bar with no artificial ingredients. With 15 grams of protein, the protein bar claims to have a balanced macronutrient profile—23 grams of carbs and 16 grams of fat. While the protein content could be a bit higher, the protein is high-quality, coming from grass-fed whey isolate.

Unlike many protein bars loaded with artificial ingredients, Transparent Labs Grass-Fed Protein Bars boast natural, whole-food components you can recognize. GGR Head of Content Kate Meier, NASM-CPT, USAW-L1, CF-L1, values its formulation, stating, “I like how clean the formula is! No junk, just real ingredients. That’s the biggest selling point for me on these.”

Each bar provides 15 grams of protein from egg whites and grass-fed whey protein isolate, high-quality protein sources rich in essential amino acids. They also provide 16 grams of fat, 23 grams of carbs, and 3 grams of fiber from simple ingredients like peanut butter, dates, and coconut oil. 

Transparent Labs suggests enjoying any time but typically recommends consuming it as a post-workout snack or when you don’t have time to eat a whole-food meal. However, the bar’s lower 280-calorie content likely isn’t enough for most active individuals hoping to gain muscle.

While we appreciate the natural formulation, the higher fat and lower protein content result in a 3.5 out of 5 rating for the formula of these protein bars. Still, they’re a convenient and satisfying option to supplement your muscle-gaining diet.

Regarding taste and texture, Kate and her friends rated the bars a solid 4 out of 5. Although a bit dry, they offer a soft chew and rich, melt-in-your-mouth chocolate. “There are real pieces of chocolate in there, and it’s a delight. An absolute delight,” Kate remarks. The group agreed that the bars deliver a “very clean peanut butter and chocolate taste” without the overpowering “protein-y” flavor in many other bars.

Even as someone who typically isn’t a fan of protein bars and sometimes struggles to eat them, Kate admits, “I could keep these on hand for those days when I’m rushed and just need something in my stomach that is clean.”

Best-Tasting Protein Bar for Muscle Gain: Barebells Protein Bars

Good for: Those seeking a protein bar that satisfies their cravings and muscle-building goals

Best-Tasting

Barebells Protein Bars

GGR Score: 4.3

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Product Highlights

• High-protein bars offered in a range of both plant-based and milk-based options
• No added sugar 
• Created in 2016 in Sweden as a healthy alternative to snacks and desserts which mimic a candy bar texture 
• Plant-based flavors: Salty peanut, hazelnut nougat
• Milk protein blend flavors: Cookies & cream, chocolate dough, caramel cashew, salty peanut, creamy crisp, hazelnut nougat, white chocolate almond, and crunchy fudge
• Nutritional counts vary by flavor but average around 8–10 g of fat, 19–27 g of total carbohydrates, 6–7 g of fiber, 1 g of sugar, 6 g of sugar alcohol, and 15–20 g of protein

Pros & Cons

Pros

• Well-reviewed taste
• Variety of flavors
• Plant-based options
• Candy bar–like texture

Cons

• Relatively expensive
• Contains sucralose

Bottom Line

Barebells Protein Bars are one of the few protein bars on the market that effectively mimic the texture of a candy bar, delivering a high-protein and low-to-no sugar snack alternative.

Have you ever bitten into a protein bar and felt like you were being catfished because it tasted too good to be true? That was the experience of our tester, GGR Senior Editor Erin Chancer, CPT, CNC, with Barebells Protein Bar. She confessed, “I had to keep checking the label to make sure I wasn’t actually eating a candy bar.” Suffice it to say, Barebells claims the top spot for the best-tasting protein bar.

Erin sampled several flavors, ultimately awarding Barebells an impressive 4.8 out of 5 for taste, with Caramel Cashew emerging as her favorite. “These protein bars are delicious,” she noted. “They have no added sugar and use sucralose, but don’t have that strong artificial sweetener aftertaste.” The texture also scored high with a 4.5 out of 5 rating, described as a pleasant mix of crunch and soft, nougat-like filling.

Each bar packs 15 to 20 grams of protein from calcium caseinate, whey protein concentrate, and whey protein isolates. Barebells also offers vegan-friendly bars made from soy, pea, and rice proteins, delivering a well-rounded amino acid profile to support muscle growth.

However, as Erin mentioned, the bars are free of added sugars but contain sugar alcohols, which might cause digestive issues. Overall, we rated the formulation a 4.5 out of 5, giving it high marks for being a low-carb, high-protein bar but deducting slightly for its sugar alcohol content.

One final note: When ordering directly from the Barebells website, don’t be surprised if your bars arrive in a large insulated box with an ice pack. Erin was initially puzzled but realized it was to prevent the bars from melting, especially in warmer weather. She adds, “The bars don’t need to be refrigerated, so I was perplexed at first, but I appreciate the effort to keep them from melting.” Kudos to that stellar customer service!

Best Low-Calorie Protein Bar for Muscle Gain: Bulletproof Protein Crisp Bars

Good for: Those who want to boost protein as a satisfying treat or between wholesome meals

Best Low-Calorie

Bulletproof Protein Crisp Bar

GGR Score: 3

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Product Highlights

• Gluten-free, dairy-free, and keto-friendly
• Each bar delivers 11 g of pea protein, 1 g of sugar, and 4 g of net carbs
• Available flavors include: Salted caramel, peanut butter chocolate chip, coconut chocolate chip, chocolate mint chip
• Peanuts and peanut butter are sourced and tested to meet EU compliance for toxins

Pros & Cons

Pros

• Convenient
• Several flavor options
• Only 1 g of sugar
• Gluten- and dairy-free

Cons

• Not everyone like the taste of the pea protein
• Stevia and monk fruit may cause stomach issues for some

Bottom Line

Available in four flavors, the Bulletproof Protein Crisp Bars provide 11 grams of protein in a low-carb and convenient treat.

Who wouldn’t want a low-calorie bar that’s actually enjoyable to eat? Enter Bulletproof Protein Crisp Bars, clocking in at just 150 to 170 calories. These bars sit comfortably in the low-calorie range among the best low-calorie protein bars while delivering that indulgent peanut butter taste that many of us crave.

Kate Meier, NASM-CPT, USAW-L1, CF-L1, and members of her weightlifting team put these bars to the test. “Based on taste alone, I’d eat this again! I had about eight other people try these bars, and every single one of them enjoyed it. I’d say that’s a pretty solid endorsement,” she shared.

Kate gave the Bulletproof Protein Crisp Bars a 4 out of 5 for flavor, noting, “You can definitely taste the peanut butter, with just a hint of chocolate chip. Overall, it tastes like a “healthy” peanut butter bar. The flavors are there, but not fully there, like you’d get in something loaded with fat and sugar.”

Kate also rated it a 4 out of 5 for texture, though she pointed out a bit of misleading advertising: “For a bar advertised as “crisp,” this is a little chewy, but in a good way. It’s definitely not crunchy.”

Looking at the ingredients, these bars offer 11 grams of pea-based protein. Kate wished for a bit more protein, but don’t worry—plant proteins³ can still positively impact body composition, muscle thickness, and strength, provided you’re meeting your daily protein needs and varying your sources.

Staying true to its keto diet promise, these low-carb bars contain up to 16 grams of carbs, 10 grams of fiber, and just 6 grams of net carbs (total carbs minus fiber). While some might prefer more carbs for pre- and post-workout fueling, these bars are perfect for those keeping an eye on blood sugar levels, offering a satisfying and healthy snack without the crash.

Best Vegan Protein Bar for Muscle Gain: 1st Phorm Vegan Power Pro Bars

Good for: Plant-based dieters seeking convenient protein for muscle gains

Best Vegan

1st Phorm Vegan Power Pro Bars

GGR Score: 3.33

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Product Highlights

• Vegan
• 15 g of protein per bar
• Gluten-free
• Proprietary vitamin blend added
• 5 flavors

Pros & Cons

Pros

• Great to help meet macro- or micronutrient goals
• Produced in the U.S.
• Unique flavors compared to other brands
• Vegan
• Good option for people who are lactose-intolerant
• 30-day money-back guarantee
• No trans fat

Cons

• A little pricier than some of their protein bar competition
• Not a huge selection of flavors available
• Kind of chalky—typical plant-based protein texture

Bottom Line

If you are lactose-intolerant or follow a vegan diet, this is one of the few protein options that is made specifically for you. 1st Phorm has worked hard to create a unique product that will fill in that gap, and with 5 tasty options, you should be able to find one (or more) that you like.

Protein is crucial for muscle growth, especially when paired with resistance training, and plant-based options can be just as effective⁴. Don’t overlook 1st Phorm Vegan Power Pro Bars, which pack 15 grams of pea protein, whole-food ingredients, and a vitamin blend from fruits and veggies to support your fitness and wellness goals. 

Digging into its formulation, one standout of the plant-based protein is the addition of sunflower seeds to balance the lower methionine content in peas. (However, this benefit is unique to the Apple Cinnamon flavor.) The bars also contain 11 grams of added sugars, 20 grams of fat, and 280 calories, making it a viable option as a meal replacement, depending on your dietary goals.

GGR Senior Staff Writer Lauren Strong, a whey protein enthusiast and certified personal trainer, found the texture and flavor didn’t quite meet her expectations. She described the texture as dense and dry, noting it felt like “a mix of dried bits, somewhat like sawdust,” and rated it a 2 out of 5. Regarding taste, she found the chocolate-based flavors less appealing, comparing them to an earthy taste that wasn’t quite her preference, leading to a 3 out of 5 rating. 

However, she also recognized the strong reputation of 1st Phorm and that many others have given these bars glowing reviews. All this to say, consumers who are more used to vegan protein products might find the bars more appealing.

Best Protein Bar With Whey Isolate: Jacked Factory Authentic Bars

Good for: Those who prefer whey formulas and candy-like bars

Best with Whey Isolate

Jacked Factory Authentic Bars

GGR Score: 4.2

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Product Highlights

• Manufactured in the U.S.
• No artificial sweeteners
• Contains whey protein isolate
• 15-16 g  of protein per bar
• Very strict quality control system in place

Pros & Cons

Pros

• Whole-food protein bar
• Use to refuel and recover energy from workouts or life in general
• Great taste and texture
• 7 flavor options
• Made with whey protein isolate
• Made with real honey (no artificial sweeteners or sugar alcohols)

Cons

• A little higher in calories than some competitor bar options
• Some customers didn’t feel that the protein content was high enough for the calorie count
• High in sugar

Bottom Line

Jacked Factory Authentic Bars are made with whey protein isolate, real nut butters, and honey for a whole-food yet convenient protein option. Although they’re high in calories compared to other options, that’s the tradeoff for refraining from using artificial sweeteners and ingredients.

Jacked Factory Authentic Bars stand out as a top choice for those seeking whey protein isolate—a concentrated protein source that’s low in carbs and fats while providing all EAAs and BCAAs needed for muscle synthesis and growth. These bars are also low in lactose, so individuals with lactose intolerance may find them tolerable. 

However, despite packing 15 to 16 grams of protein, the bars also contain up to 280 calories, 14 grams of fat, and 19 grams of added sugar from ingredients like peanut butter, vegetable oils, honey, and molasses. While some real-food ingredients are a plus, the artificial flavorings and higher calorie content relative to protein lead to a 2 out of 5 formulation rating.

If you’re looking for a sweet treat with a protein boost, though, this bar could hit the spot. GGR Head of Content and Expert Product Tester Nicole Davis, CPT, PN1-NC, suggests it’s worth considering: “This would be a great dessert and treat-type bar. At only 15 grams of protein and 270 calories, it’s not the best from a protein standpoint and feels small, but it definitely feels like a healthier version of a candy bar.”

Given these candy bar-like characteristics, it’s no surprise Nicole rated the taste and texture of the Peanut Butter Candy flavor a perfect 5 out of 5. She noted, “If you are a PB lover, you’ll die for this flavor!” Comparing it to a PB Perfect Bar with Reeses Pieces, she appreciated the distinct honey flavor without detectable artificial flavors, a common issue she finds with other protein bars. The texture also impressed her, described as soft, slightly crumbly, and, dare we say, pleasantly moist.

Other Protein Bars for Muscle Gain We Researched

While we kept our top picks list concise, we also researched and tested a few additional bars that might appeal to some consumers, including:

• Rise Bars: While we appreciate the bar’s high amount of protein, some reviewers find the taste and texture stale, dry, and overly hard. On the upside, they’re certified gluten-free, making them a trusted option for those managing Celiac disease.
• Onnit Protein Bites: These small bites only provide up to 9 grams of protein and 150 calories, which isn’t enough protein to support muscle gain on the go. However, we enjoyed them and would recommend them as a low-calorie treat. 
• NuGo Protein Bars: Our tester loved these vegan bars, with consistently positive reviews for their rich dark chocolate flavors. While they deliver up to 13 grams of protein and 200 calories, other products on our list offer more protein within the same calorie range.

How We Picked and Tested the Best Protein Bars for Muscle Gain

Choosing the best protein bars for muscle building requires a thorough approach and is no easy feat. We narrowed down hundreds of options to identify our top picks using our trusted GGR supplement testing methodology based on the following factors:

Formulation

We focused on selecting protein bars with high-quality ingredients to support both muscle-building and overall health. Our formulations include various sources of protein, such as plant-based and whey protein powders, to cater to different dietary needs and preferences. Also, recognizing that most plant-based proteins lack some essential amino acids, we prioritized bars that offer a complete amino acid profile.

Taste and Texture

While taste is subjective, we’ve carefully selected recommendations we believe are enjoyable and satisfying. We’ve included various options—crispy, chewy, chocolatey, and fruity—so there’s (hopefully) something for everyone. If we didn’t find a particular taste or texture appealing, we were upfront about it, understanding that a great taste and texture to some isn’t to others. 

Price

Ensuring adequate daily protein intake shouldn’t break the bank. That’s why we offer a range of products at various price points, so you can meet your protein needs without sacrificing quality or value.

Customer Reviews and Experience

At GGR, we rigorously test and review every product we recommend, but we also value the voice of the customer. We analyze reviews from third-party sites like Amazon to ensure objectivity and minimize bias, offering a well-rounded perspective beyond brand websites.

Benefits of Protein Bars for Muscle Gain

Protein bars offer a variety of benefits, even beyond just muscle gain. Here’s why they deserve a spot in your routine:

• Convenience: High-protein foods should be at the heart of your meals, muscle-building or not, but protein supplements bring an unmatched level of convenience. We still love protein shakes, but there’s no worry about mixing and spilling with bars. 
• Muscle growth: Protein is essential for building muscle mass, especially with resistance training. The bonus? Protein bars offer delicious flavors—like Birthday Cake and Chocolate Peanut Butter—without packing on excess added sugars and calories. While sweet treats have their place, indulging in protein-rich options can satisfy your cravings and better support body recomposition, helping you lose fat and gain muscle simultaneously.
• Simple macronutrient tracking: Whether counting and tracking macros for muscle-building or weight loss, the process can feel tedious, especially when weighing every ingredient. But with a protein bar, the macros are clearly labeled and easy to find, making the process much more straightforward.
• Improve overall nutrient status: Protein bars offer more than just protein. Most contain fiber, calcium, and other essential nutrients, making them a convenient choice for maintaining a balanced diet, whether on the move or in a pinch. 

Dosing and Interactions 

While whole foods should be your primary protein source, protein bars can be a safe and convenient supplement¹. However, individual responses to these bars can vary due to their diverse formulations. For example, some bars are high in sodium, which helps maintain electrolyte balance but is potentially risky for those with high blood pressure. Moreover, the artificial sweeteners in some bars may lead to digestive discomfort for certain people.

If you’re curious about how much protein you need to gain muscle, consider this expert tip from Destini Moody, RD, CSSD, LD: aim for 1 gram of protein per pound of body weight. For context, the protein bars on this list contain between 11 to 21 grams of protein per serving.

Third-Party Testing

Although the Food and Drug Administration (FDA) doesn’t regulate dietary supplements, some brands voluntarily have their products tested by independent labs to ensure ingredient accuracy. However, this practice is less common for protein bars primarily made from food ingredients.

Despite this, a few brands go the extra mile by opting for third-party testing. For example, Legion’s protein bars are certified by Labdoor to be free of banned substances, a critical factor for athletes. 

Buying Guide: What to Look for in Protein Bars for Muscle Gain

Because everybody and every bar is unique, it’s wise to research before making a choice. Here are some factors to consider when finding a protein bar that fits into your muscle-building routine:

Macro Breakdown

While all protein bars provide the essential protein needed for muscle gain, the variety in their macros offers versatility in how to use them in your day-to-day. For example, a bar with higher sugar content might be ideal as a pre-workout snack to fuel your training, whereas a more substantial bar—packed with fats, calories, and fiber—could serve as a satisfying snack to keep you full between meals.

Dietary Restrictions and Preferences

Whether you’re looking for a plant-based option for a vegan diet or a gluten-free bar for Celiac disease, consider your dietary needs and preferences when looking for a protein bar. 

Additionally, be aware that some protein bars can be high in sodium—even those without obvious “sea salt” in their name—so it’s important to check labels if you monitor your intake. They may also contain or be processed in facilities that handle common allergens like tree nuts, soy, and peanuts.

Cost

When incorporating protein bars into your routine, it’s essential to consider how their cost fits into your budget. To save money, consider buying in bulk or using subscribe-and-save options to help you stay stocked while keeping costs down.

Taste and Texture

The flavor and texture of a protein bar can make all the difference in your experience, so why not choose one you’ll genuinely enjoy? When exploring a new brand or flavor, consider checking out round-ups like this and reading online reviews to find your perfect, muscle-gaining, taste-bud-satisfying match.

FAQs About Protein Bars for Muscle Gain

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8
2. Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in Nutrition, 5, 83. https://doi.org/10.3389/fnut.2018.00083
3. Hertzler, S. R., Lieblein-Boff, J. C., Weiler, M., & Allgeier, C. (2020). Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients, 12(12), 3704. https://doi.org/10.3390/nu12123704
4. Pinckaers, P. J. M., Trommelen, J., Snijders, T., & van Loon, L. J. C. (2021). The Anabolic Response to Plant-Based Protein Ingestion. Sports Medicine (Auckland, N.Z.), 51(Suppl 1), 59–74. https://doi.org/10.1007/s40279-021-01540-8

Sydney Lappe, R.D.

Sydney Lappe is a St. Louis-based Registered Dietitian with 6+ years of nutrition editing and writing experience. She holds a Master’s Degree in Nutrition and Dietetics and completed undergrad work in psychology. While fitness wasn’t in Sydney’s routine growing up, it quickly became a large part of her daily life while studying the facets of health and nutrition. Also managing chronic pain, she has come to fully realize movement is a special gift to never take for granted and hopes to inspire others to invest in their physical, mental, and emotional wellness while they can. Including her passion for all things health, Sydney enjoys spending time with her loved ones, being active in various capacities, drinking bottomless cups of coffee, eating a hearty bowl of oatmeal, and letting her creativity roam through writing and graphic design.

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