Rule 1 Protein Review & Side Effects: Is Rule 1 Protein Good?

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Updated October 26, 2021

Rule One Protein Powder Review

Rule One Protein Powder (R1 Protein) is made by the same people who created Optimum Nutrition and the legendary Whey Gold Standard. In this Rule 1 Protein review, we will take an in depth look at this product and determine it’s effectiveness, taste and overall value.

Rule 1 Protein review: Is Rule 1 Protein good?

R1 protein powder is a pretty solid product due to their extremely clean protein blend. The protein blend consists of strictly whey protein isolate and whey protein hydrolysate. This makes the protein fast acting for optimal digestion and absorption.

So, is Rule 1 Protein good? In our opinion, there are several higher quality choices. Here’s a list of protein powders that we rank more highly than R1 Protein: Protein Powder Supplements.

Where to buy Rule 1 Protein at the best price

First of all, how much does Rule 1 Protein cost? Let’s take a look at where to buy Rule 1 Protein & get the cheapest deal on prices:



Check Current Pricing

Direct From Manufacturer




Rule 1 Protein discount code: Are there any current Rule 1 protein deals?

There is not currently an active Rule 1 Protein discount code available. Unfortunately, we were unable to locate a coupon code, but we wouldn’t recommend the product even if we had a coupon code to be honest. It’s a very solid protein powder, but our top ranked options are much better.

What is the Rule 1 Protein best flavor? Choose from this list:

Rule 1 Protein comes in a bunch of different flavors, and as an avid user of their supplements, I have tried just about every one. For me, the Rule 1 Protein best flavor is chocolate, but here are some of my other favorite flavors:

  • Chocolate Fudge
  • Chocolate Peanut Butter
  • Lightly Salted Caramel
  • Strawberries & Cream
  • Frozen Banana

Rule 1 Protein ingredients list

The Rule 1 Protein ingredients are:

  • Whey protein isolate
  • Whey protein hydrolysate
  • 6 grams of BCAAs per serving
  • Glutamine
  • Valine
  • Isoleucine
  • Leucine

Whey Protein Isolate

Whey Protein Isolate is the purest, fastest digesting, and most efficiently absorbed form of protein available. The most commonly used protein source is whey protein concentrate, but concentrate is significantly less pure and has a very high fat content. Whey protein isolate is the purest due to the fact that it has undergone the process of Cross-flow Micro-filtration, which purifies the protein and filters out unhealthy ingredients.

Whey Protein Hydrolysate

Whey Protein Hydrolysate is actually just hydrolyzed whey protein isolate. This means that the purification process has been taken a step further with hydrolysate. Whey protein hydrolysate is made when the whey protein has undergone both Cross-flow Mirco-filtration and Enzymatic Hydrolysis. Enzymatic Hydrolysis breaks the protein particles down into tiny little pieces for maximum digestion and absorption.


R1 Protein is absolutely jam packed with BCAAs, which can allow you to experience muscle growth and recovery much faster. And when we say jam packed, we mean JAM PACKED. There are over 6 grams of 18 different BCAAs in every serving.

In addition to aiding growth and recovery, BCAAs also support fat loss by encouraging your body to use body fat for fuel during your workouts rather than muscle. This large of an amount of BCAAs can help you burn fat and replace it with lean muscle every time you follow up your workout with a Rule 1 Protein shake.

Your muscles can also be much less sore after your workouts due to the potentially increased recovery rate, in addition to the fact that your workouts themselves can be much more productive due to the increased levels of strength and endurance the BCAAs can allow for.


R1 Protein also contains exceptionally high levels of Glutamine, which is a great ingredient for the improvement of protein metabolism. Glutamine is also known to be amazing for supporting human growth hormone (HGH) levels. Glutamine is absolutely vital in order to get as much out of your workouts as possible because an increase in HGH levels could mean an increase in muscle growth.

Rule 1 Protein nutrition facts

Rule 1 protein nutrition facts

Above is an image of the very impressive supplement facts panel, but we will further illustrate the Rule 1 whey protein nutrition facts in the table below…

Rule 1 Protein Nutrition Facts

Amount Per Serving

Whey protein

25 milligrams



Total Fat

0 grams


5 milligrams


50 milligrams


1 gram


0 milligrams

Branched chain amino acids (BCAAs)

6 grams



Artificial preservatives


Protein purity percentage (PPP)

87% (industry leading)


120 milligrams


270 milligrams

Rule 1 Protein benefits

Due to the nature of the blend, there are a ton of potential Rule 1 Protein benefits users can expect to experience. Each serving contains 25 milligrams of pure whey protein isolate/hydrolysate, which can lead to enhanced muscle growth, recovery, and weight loss.

There are 3 major problems with most protein powders that are often overlooked.

First, almost all of them contain excessive amounts of unwanted ingredients. Among these are fat, sugar, carbohydrates, cholesterol, gluten, lactose, and added creamers. These ingredients are very detrimental to your health and will cause you to gain fat. Rule One Protein is one of the only protein powders that contains zero fat, zero sugar, zero lactose, zero gluten, zero added creamers, only one gram of carbohydrates, and only five milligrams of cholesterol.

Secondly, almost every single protein powder out there uses forms of protein that lack purity, such as whey protein concentrate. Ideally, a protein powder formula should use strictly either whey protein isolate or whey protein hydrolysate, which are the purest forms of protein in existence. A pure and clean formula can allow for lean muscle gain, and can eliminate the risk of gaining fat. Rule One protein is one of the only protein powders on the market that uses strictly whey protein isolate and whey protein hydrolysate.

Lastly, the vast majority of protein powders don’t contain a sufficient amount of BCAAs due to the impurity of their blends and use of inferior protein sources. It is of vital importance that you understand how crucial a high concentration of BCAAs is in order for the protein powder to be effective.

Regular whey protein in itself can obviously aid in muscle recovery, but your muscles can not fully recover or grow without a sufficient supply of BCAAs. BCAAs are necessary for muscle growth and recovery. A protein powder that does not contain enough naturally occurring BCAAs can be extremely less effective. Rule One contains over 6 grams of BCAAs in every serving (including glutamine, valine, leucine, isoleucine, and many more), which is among the highest we have seen.

Rule 1 Protein side effects

You’re unlikely to experience any Rule 1 Protein side effects due to the nature of the protein blend. With dirty protein sources such as whey protein concentrate, side effects may include fat gain, indigestion, and upset stomach. However, since R1 Protein is cross-flow micro-filtered and enzymatically hydrolyzed, it does not produce any of the aforementioned side effects.

Other Rule 1 Protein cons

The only real down side to Rule 1 Protein is the fact that it costs a few extra bucks per jar compared to the standard protein powder, but there’s a reason it costs extra. You get what you pay for, and that’s especially important when it comes to supplements or anything else you put into your body. Plus, the discount code we provided should help with the price.

Rule 1 Protein complaints & praise (from real customer Rule 1 Protein reviews)

Currently, there are over 2,000 Rule 1 Protein reviews on Amazon, and the data is extremely impressive. Out of 100 total customer reviews, it received an average rating of 4.7 stars out of 5, which is exceptionally high and well above average.

Perhaps even more impressively, 87% of the R1 Protein reviews contain 5 star ratings. That means 87 people tried it and liked it so much, that they went back on to Amazon to give it a 5 star rating. That’s a lot of effort, so this is usually a very good indicator that people are very happy with the product.

The data from these Rule 1 protein isolate reviews is overwhelmingly positive and reaffirms our theory that R1 protein is extremely effective.

Is Rule 1 a good brand?

Rule 1 is a very good brand. Pretty much every product they make is very well formulated and qualifies as top shelf. Their protein powder is what they are most known for, which makes sense because it is their best product.

Rule One Protein review conclusion: Is Rule 1 whey protein good?

All things considered in our Rule One Protein review, we believe Rule 1 Protein is certainly worth it based on our analysis of the Supplement Facts Panel, ultra pure protein blend, and the positive customer Rule 1 isolate reviews. R1 Protein is one of the top protein powders on the market this year, and we suspect it will stay at the top for quite some time.

Rule 1 review FAQs

Does Rule 1 Protein make you gain weight?

R1 Protein can help you gain lean muscle if you use it properly, but it will not cause you to gain fat since it does not contain any fat, sugar, or carbs. The bottom line is it can only help you gain the good type of weight, meaning muscle.

Is Rule 1 Protein lactose free?

No, R1 Protein is not lactose free because it uses whey protein isolate and hydrolysate, which contain milk and soy. Lactose free protein powders are generally not very effective because in order to avoid lactose, you can’t use whey protein.

Is Rule 1 Protein gluten free?

R1 Protein is gluten free because all forms of whey protein are gluten free, and the protein sources it contains are strictly whey protein sources. Zero gluten is a huge bonus for a protein powder that already has an elite nutrition panel.

Is Rule 1 Protein dairy free?

Whey protein isolate by nature can not be free of dairy or lactose because the forms of protein it uses are whey proteins. Whey proteins are derived from milk. Therefore, the product is naturally going to contain some dairy/lactose.

Is Rule 1 Protein safe during pregnancy?

I’m a certified nutrition and wellness consultant, but I am not a doctor. Therefore, I’m not qualified to answer this question. I would strongly recommend consulting your doctor with this question before trying R1 protein.

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Joe Costello
Nutrition & Wellness Consultant
Joe Costello is a Nutrition & Wellness Consultant, certified by the American Fitness Professionals & Associates (AFPA), author, and internet blogger. Joe has more than 9 years of experience in the sports nutrition industry and over 3 years of experience as a supplement and nutrition blogger. As a certified NWC who specializes in dietary supplements, Joe strives to deliver accurate, comprehensive, and research-backed information to his readers.

You can find more of Joe’s work including his E-Books about fitness and nutrition at his official website joecostellonwc.com, or connect with him on LinkedIn, Facebook, Instagram, Vimeo, or YouTube. Joe Costello is one of the founders of TheSupplementReviews.org and years after the creation of the site, partnered with TEK Naturals, a nutritional supplement company.