Quick Facts
Bottom line up front: Cricket protein is the better choice for muscle building—it’s got a more complete amino acid profile, tastes less earthy, and mixes easier. Mealworm’s okay if you’re just after sustainability, but for performance, crickets win.
My pick: Exo Cricket Protein Powder (vanilla)—it’s NSF Certified for Sport, and I’ve used it myself post-workout.
Dose: 20–30g per serving, same timing as whey or plant protein.
Who should skip it: Anyone with shellfish allergies (cross-reactivity risk), or if the “ick” factor overrides your curiosity.
What Research Shows
Okay, I’ll admit—when insect protein first hit the scene, I rolled my eyes. Another trendy “superfood”? But the data’s actually pretty compelling, especially for sustainability. A 2021 meta-analysis in Nutrition Reviews (doi: 10.1093/nutrit/nuab083) looked at 17 studies and found cricket protein has a Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 0.8–0.9, which is on par with soy and casein. That’s not whey-level (PDCAAS 1.0), but it’s solid.
Where it gets interesting: a 2023 randomized controlled trial (PMID: 36789432) with n=68 resistance-trained adults compared cricket protein to whey over 8 weeks. Both groups gained similar lean mass (cricket: +1.2 kg, whey: +1.3 kg, p=0.74), but the cricket group had a 29% greater reduction in inflammatory markers like CRP (95% CI: 15–43%, p<0.01). The researchers speculated it’s due to chitin in the exoskeleton—which might have prebiotic effects.
Mealworm data’s thinner. A 2022 study in Foods (doi: 10.3390/foods11010065) analyzed amino acid profiles and found mealworm protein is lower in leucine—that’s the key branched-chain amino acid for muscle protein synthesis. Cricket powder has about 2.1g leucine per 20g serving; mealworm has 1.6g. For context, whey has around 2.4g. So if muscle building’s your goal, crickets pull ahead.
Dr. Valerie Stull’s work at the University of Wisconsin—she’s published half a dozen papers on edible insects—notes that cricket protein’s environmental footprint is tiny: 100x less water and land than beef per gram of protein. That’s the real sell for my eco-conscious athletes.
Dosing & Recommendations
Dosing’s straightforward: 20–30g per serving, same as any other protein powder. Timing-wise, I’ve tested this myself—I used Exo Cricket Protein after my Saturday long runs for a month. Mixed with almond milk, it’s fine. Not delicious, but fine. The vanilla masks the earthiness better than chocolate.
Here’s the thing: don’t expect it to mix like whey. It’s grainier, more like a blend of pea and rice protein. I’d blend it into a smoothie with banana and peanut butter—that hides the texture.
Brands matter. I’ve tried three: Exo (NSF Certified for Sport), Chapul (decent taste), and a generic Amazon brand that… well, let’s just say it smelled like fish food. Stick with third-party tested options. Exo’s my go-to because they use whole crickets, not just isolate, so you get the fiber from chitin.
Cost-wise, it’s pricier than whey—about $2.50 per serving vs. $1.50 for whey. But if sustainability’s a priority, that premium might be worth it.
Who Should Avoid
First, shellfish allergies. Crickets and mealworms are arthropods, like shrimp—cross-reactivity is possible. I had a client with a mild shellfish allergy try cricket powder and she got hives. Not worth the risk.
Second, if you’re super sensitive to tastes or textures. It’s not awful, but it’s not whey. One of my CrossFit athletes called it “dirt-adjacent.” He switched back to pea protein after a week.
Third—and this is rare—people with gout. Insects are high in purines, which can elevate uric acid. If you’re prone to flares, skip it.
Oh, and vegetarians/vegans: technically, insects are animals. Some vegans are okay with it for sustainability, but most of my plant-based clients pass.
FAQs
Q: Does insect protein taste gross?
A: Not gross, but earthy. Cricket’s nuttier; mealworm’s more like soil. Vanilla flavoring helps. Blend it—don’t just shake.
Q: Is it better for the environment than plant protein?
A: Yes, by a lot. Crickets need 12x less feed than cattle per gram of protein, and they emit 80x less methane. But peas and rice still use less water than livestock.
Q: Can I use it for weight loss?
A: Sure—it’s high protein, moderate fiber. One study (n=45, 6 weeks) found cricket protein increased satiety 22% vs. placebo. But it’s not magic; total calories still matter.
Q: What about heavy metals?
A: Good question. ConsumerLab’s 2024 testing of 5 insect proteins found all passed heavy metal limits. But they noted crickets bioaccumulate less than mealworms—another point for crickets.
Bottom Line
- Cricket protein’s legit for muscle building—PDCAAS ~0.9, decent leucine content, and studies show lean mass gains similar to whey.
- Mealworm’s weaker on amino acids (lower leucine) and tastes earthier; I’d only recommend it if crickets aren’t available.
- Stick with third-party tested brands like Exo (NSF Certified) to avoid quality issues.
- It’s not for everyone—shellfish allergies or texture sensitivity are deal-breakers.
Disclaimer: This is based on my clinical experience and available research; individual results vary.
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