Grasshopper & Mealworm Protein Review: Taste, Nutrition & My Take

Look, I'm tired of seeing perfectly good athletes waste money on protein fads because some influencer said it's "the future." I had a college sprinter last month who'd switched to cricket protein, lost 3 pounds of muscle in 6 weeks, and couldn't figure out why his times were slipping. Your body doesn't read sustainability reports—it needs amino acids, period.

So when two companies sent me their grasshopper and mealworm protein powders to review, I didn't just read the labels. I drank them. For weeks. Had my training partners try them blind. Ran the numbers against whey and pea protein. And honestly—I was surprised by some of what I found.

Quick Facts: Insect Protein Powders

What the Research Actually Shows

Here's where it gets interesting. The protein quality studies are better than I expected.

A 2022 randomized crossover study (PMID: 35092467) had 20 resistance-trained men consume either whey or cricket protein post-workout. After the 10-day intervention, muscle protein synthesis rates were statistically equivalent—cricket triggered 0.058%/hour vs whey's 0.062%/hour (p=0.42). The researchers concluded insect protein's "amino acid profile supports muscle remodeling similarly to dairy proteins."

But—and this is important—that's in controlled lab conditions with pure protein isolates. The commercial powders I tested? They're whole insect flour. Which brings us to bioavailability.

Dr. Valerie Stull's team at UW-Madison published work in 2023 (Journal of Nutrition 153:1121-1130) comparing protein digestibility scores. Cricket flour scored 85.2% on the PDCAAS scale—better than most plants (pea: 82%, soy: 91%), but below whey's 104% and egg's 100%. The limiting amino acid? Lysine, which is actually higher in insects than most plant proteins.

Where the environmental argument holds water: A 2021 meta-analysis in Global Food Security (doi: 10.1016/j.gfs.2021.100626) analyzed 38 life-cycle assessments. Insect farming required 87% less land and 76% less water per kilogram of protein than beef, with greenhouse gas emissions 95% lower. Compared to whey? Still about 60% lower water use, since dairy starts with thirsty cows.

Dosing & What I Actually Recommend

Okay, so let's say you're still curious. Here's how to approach it.

Dose: 25-30g per serving gets you the 2.5-3g of leucine needed to maximally stimulate muscle protein synthesis. The brands I tested—Chapul and Entomo Farms—both hit this in one scoop.

Timing: Same rules as any protein: within 2 hours post-workout if you're optimizing, but honestly? Total daily intake matters way more. I had a powerlifter client who used insect protein for his morning shake only, still hit 180g daily from other sources, and added 12 pounds lean mass in 16 weeks.

Mixing: This is where mealworm failed hard. The Chapul grasshopper powder blended acceptably in a shaker bottle—still some grit, but drinkable. The mealworm version? Clumped like cement. I had to use a blender every time. If you're at the gym with just a shaker, forget it.

Brand specifics:

• Chapul Cricket Protein (actually grasshopper): Chocolate flavor was... okay. Earthy aftertaste, but masked decently with banana. 24g protein per 30g serving. Third-party tested for heavy metals—important since insects bioaccumulate.
• Entomo Farms Mealworm Powder: Unflavored. Do not—I repeat—do not try this straight. It tastes like dirt and nuts had a bitter baby. Only usable in strongly flavored recipes.

Honestly? For the price ($45-55 for 20 servings), you're better off with a quality whey isolate or a blended plant protein like NOW Sports Pea Protein. Unless the sustainability piece is non-negotiable for you.

Who Should Avoid Insect Protein

This isn't for everyone. A few red flags:

Shellfish allergy folks: Cross-reactivity is real. Insects and crustaceans share similar tropomyosin proteins. A 2020 case report in Allergy & Immunology (doi: 10.5414/ALX02145) documented anaphylaxis in a shrimp-allergic patient after cricket consumption. If you react to shrimp, skip this entirely.

Gout or high uric acid: Insects are high in purines. Not studied extensively, but theoretically could exacerbate gout flares. I'd avoid.

Anyone on a tight budget: At $2.25-2.75 per serving versus whey's $0.75-1.25, the math doesn't work for most athletes needing 1.6-2.2g protein per kg daily.

Texture-sensitive people: If you're picky about grit or "mouthfeel," you'll hate this. Even the best-mixed insect powder has a distinct graininess.

FAQs

Is insect protein complete?
Yes—both grasshopper and mealworm contain all nine essential amino acids. Leucine content (the key trigger for muscle growth) is about 8% of total protein, similar to beef's 8-9% and above most plants' 6-7%.

Will it make me gain less muscle than whey?
In practice, probably not if you're hitting total daily protein targets. But per-gram, whey's faster absorption and higher leucine percentage give it a slight edge for post-workout timing.

What about heavy metals?
Legitimate concern. Insects accumulate environmental toxins. Only buy brands with third-party heavy metal testing (NSF, Informed Sport). The two I reviewed both test.

Can I cook with it?
Absolutely—baking works better than shakes. Replaces 25-30% of flour in protein bars, pancakes. The earthy flavor actually complements chocolate or peanut butter well.

Bottom Line

• Nutrition: 7/10—Surprisingly complete amino acid profile, decent digestibility.
• Taste/Mixability: 4/10—Grasshopper beats mealworm, but both need flavor masking.
• Sustainability: 9/10—Legit environmental benefits if that's your priority.
• Value: 3/10—You pay a huge premium for the "novelty" factor.

Here's my take: Insect protein is a fascinating proof-of-concept that we need more sustainable protein sources. But in 2024, for most athletes trying to build muscle efficiently? It's not there yet. The taste hurdles and cost outweigh the benefits unless you have specific dietary restrictions or environmental commitments that make it worth the trade-offs.

Disclaimer: I received free product samples for testing but purchased additional containers myself. No affiliate links or financial ties to insect protein companies.