Best Cereal For Muscles, Gains, & Taste (Updated 2021)


These cereals will keep you full and work to aid in your training and performance needs.

We all love cereal. Whether it be in the morning, a midday snack, or breakfast for dinner, cereal is that quick fix we all know and love. There are endless brands of cereal to choose from and we all know our favorites. The ones packed with sugar and the other added goodies really hit the spot, especially after a long day. But cereal can work against us when we start to abuse it and snack away to oblivion.

Finding the right cereal can be challenging, but since the market is so saturated, it means there is a good one out there for you. Looking at ingredients like protein, carbs, and fat, as well as the added ones like fiber and the amount of sugar are all of equal importance as you look to find a good cereal to help boost muscle growth and recovery, something we all strive for.

We’ve put together a list of the Best Cereals For Muscles, Gains, & Taste to help you find the best options for you. You won’t be disappointed by these results.

Best Cereal for Muscle & Taste in 2021

Best Overall

A good cereal will work to offer a great boost for your morning routine or whatever time of day you eat it. With protein and a good balance of macros, the ingredients should reflect your healthy lifestyle overall.

Magic Spoon

Magic Spoon is everything you want out of your fitness cereal as it looks and tastes like all your favorites. Packed with 11g protein per serving, this cereal is perfect of breakfast or a post-workout meal. Being low carb and keto-friendly, you have 0g sugar per serving making this cereal conducive to virtually all diets. With all ingredients being non-GMO and gluten-free, as well as being free from anything artificial, you know exactly what is in your cereal so as to not ruin a great product. A hit amongst athletes and critics alike, you can’t go wrong with Magic Spoon.

Magic Spoon is everything you want out of your cereal in terms of taste and texture. With 11g protein, this low carb cereal has 0g sugar to provide a healthy option.


  • Great ingredients with nothing artificial
  • Conducive to most diets with low carb count and zero sugars
  • Packed with 11g of protein to keep you full and help with growth and recovery
  • Tastes great with good reviews all around


  • Some flavors are better than others
  • There can be a pretty strong protein bar-like aftertaste

Price: $43.99/ 4 boxes

Check out our review for Magic Spoon here!

Best High In Fiber

Fiber is beyond important and should be a key factor in your cereal. Able to help with gut health and keep you full, you want a cereal to work for you always.

Kellogg’s All Bran

When looking for a great cereal high in fiber, Kellogg’s All Bran is a stellar option. This cereal goes well with fruit and milk or breakfast or whenever you want a meal during the day and is great with a variety of recipes or pairings. Made with natural wheat bran fiber, you will benefit greatly with extra fiber especially when it comes to helping with digestion and balancing those cholesterol levels. With 12g fiber and 5g protein, this relatively low calorie cereal can work to pack that punch you need most.

Kellogg's All Bran is a great cereal option to pair with fruit or whatever you choose to use. With 5g protein and 12g fiber, this will keep you full and is a great way to start the day.


  • High in fiber to aid in digestion, level out cholesterol, and a host of other benefits
  • Great for pairing with other things or good as a stand alone


  • Could have more protein and a better balance of macronutrients

Price: $10.70

Best Gluten Free

For those looking for gluten-free options, they absolutely do exist. A solid helping of whole grains while still being gluten-free can help with digestion and still give you great benefits.

Arrowhead Mills Organic Maple Buckwheat

Arrowhead Mills Organic Maple Buckwheat is made with regionally-sourced buckwheat and sweetened with sugar and maple syrup. With 33g of whole grains per servings, this cereal is low in fat and gluten-free, making it great for everyone. Decently low in calories, the low fat content is a plus, although the carb total is high and the protein is also quite low. For those looking for a gluten-free option however, you can’t go wrong with a high quality cereal designed to do so.

Arrowhead Mills Organic Maple Buckwheat is made with regionally-sourced buckwheat and sweetened with sugar and maple syrup for a great taste. For those looking for a great gluten-free option, this is right for you.


  • Gluten-free
  • Low in fat is perfect for those looking for that
  • 33g of whole grains is great per serving


  • Could have more protein to balance out the high carb count

Price: $41.32/ 6 boxes

Best For Men & Women In Fitness

For men and women involved with fitness, it is important to find a cereal that works for your goals. Giving you fuel to power any workout, you deserve the best to boost performance.

Kellogg’s Special K Protein

Kellogg’s Special K Protein is the perfect cereal for men and women involved with regular fitness, as it pumps you with great protein to help with growth and recovery, as well as satiety. It is a wholesome wheat, soy, and rice cereal combined with a taste of honey that offers a sweet, crunchy, and delicious bite with every spoonful. A good source of fiber, it contains 11 vitamins and minerals and is a low fat cereal for all to enjoy. With 15g of protein, anyone active and involved with fitness will benefit greatly from this.

Kellogg's Special K Protein is a great source of protein to help with growth and recovery. With 15g protein and 11 vitamins and minerals, all the essentials are covered with this cereal.


  • High in protein and low in fat makes this a great option for those involved with fitness
  • Good source of fiber and offers vitamins and minerals as well
  • Great texture and taste


  • May be too high in sugar
  • Texture may bother some

Price: $13.69

Best For Weight Loss

Those looking to capitalize on weight loss should look for a cereal that reflects that. With fiber and plenty of protein, this can limit snacking and work to keep you full for longer.

Kashi Go Lean

Kashi Go Lean is your go-to cereal for a whole grain and nutritious option when it comes to a meal. This cereal consists of a lightly sweetened vegetarian medley including crunchy fiber twigs, crispy soy protein grahams, and honey-toasted whole grain puffs. One serving will give you all you need for your daily amount of fiber and protein while also being a great addition or pairing option to yogurt, milk, nuts, and fruit. With 12g protein and 2g fat, this is a great cereal to keep you full and offer great nutritional benefits to your lifestyle.

Kashi Go Lean is a whole grain and nutritious cereal where one serving gives you your daily amount of fiber. With 12g protein, this pairs well with yogurt, milk, or whatever you choose.


  • High in protein and low in fat with great sources of fiber
  • Good medley of options included with the cereal
  • Pairs nicely with other things like yogurt and fruit


  • May be slightly high in sugar
  • Some may not like the texture or taste

Price: $28.99/ 6 boxes

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Benefits Of Quality Cereal

Finding a good quality cereal can really work wonders for you as you seek to build muscle and maximize all areas of your diet to improve training and performance. Benefits of a good cereal include:

  • Aid in muscle growth: With so many high in protein and balanced well with carbs and fat, you give your body the necessary tools to boost growth and size.
  • Pump you with nutrients: Work to give your body the proper nutrients including things like protein, carbs, fat, vitamins, minerals and other micronutrients (1).
  • Keep you full: With the right balance of macronutrients, a good cereal can keep you full and work to improve all of those gains while helping to manage weight.
  • Enhance recovery: Work to replenish glycogen stores after workouts and fuel your muscle cells to bounce back faster (2).

What To Look For In A Quality Cereal

While there are many aspects of a good cereal to look into, we wanted to share some essentials to help get you started.

Fiber: Plenty of fiber is important for it will help your body with digestion and work to reduce cholesterol levels.

Low sugar: Sugar is something we know you want to avoid and too much can have negative effects like weight gain and inflammation.

Protein: Making sure there is enough protein is vital for it will keep you full and work to aid in that growth and recovery you want most.

Things to add: If you are the type of person that likes to add things like fruit or other foods to your cereal, make sure it is a good cereal to do so with.

Taste: You want your cereal to taste good! It is possible to find a great cereal without all the added sugar.


How We Decide

We know you take your diet and nutrition plan seriously and finding the right cereal for you can be a challenge. We look at some of the best brands to give you the best chance at optimizing training, performance, and your health. We first look at the ingredients, as well as the balance of macronutrients included. Finding great products that aren’t filled with junk is key an we’ve done our best to include that in this list. For those looking at affordable options, we also focus on price because that is important to you. Eating healthy can be expensive but it doesn’t have to be. We’ve done the research on the best cereals so you don’t have to.

FAQ Section

What is the best cereal for those involved in fitness?

Magic Spoon. This is everything you want out of your fitness cereal as it looks and tastes like all your favorites. Packed with 11g protein per serving, this cereal is perfect of breakfast or a post-workout meal. Being low carb and keto-friendly, you have 0g sugar per serving making this cereal conducive to virtually all diets.

How do I choose the best cereal?

Choosing the best cereal can be hard, but not impossible. Look for the amount of protein and fiber, as well as if there are any added sugars or other artificial nonsense you just don’t need. Taste is big because you want to enjoy it!

What should I look for on the nutrition label?

This is important because you deserve to know what is in your cereal. Look for the balance of macronutrients and make sure there is enough protein. The amount of sugar is also important as is the amount of fiber. For those watching their weight, make sure the calorie count is low as well.

Wrap Up

Cereal can work for our benefit in a number of ways, but for those of us bodybuilders and fitness folks, finding a good cereal can work to boost our muscle growth and recovery to give a great meal or snack as we progress with all our gains. A healthy balance of macronutrients mixed with something high in fiber and low in sugar can really work for our benefit as we seek the best out of our diet and nutrition goals. Check out our list of the Best Cereals and see what these can do for you and your fitness goals.

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  1. Fayet-Moore, Flavia; McConnell, Andrew; Tuck, Kate; Petocz (2017). “Breakfast and Breakfast Cereal Choice and Its Impact on Nutrient and Sugar Intakes and Anthropometric Measures among a Nationally Representative Sample of Australian Children and Adolescents”. (source)
  2. Kammer, Lynne; Ding, Zhenping; Wang, Bei; Hara, Daiske; et al. (2009). “Cereal and nonfat milk support muscle recovery following exercise”. (source)
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.