Is My Protein Powder Best for Weight Loss?
If you’re on a journey to lose unwanted weight, you've likely incorporated protein powders into your routine or at least contemplated using them. Popular in the fitness community, many people turn to protein powder supplements to support their weight loss efforts. But does this approach work?
Eating adequate amounts of protein may support weight loss because protein rich foods increase satiety. Using protein powder as part of a balanced eating plan can help you meet your nutrient needs and may assist you in reaching your weight goals, but you shouldn't rely solely on the supplement. Protein powder isn’t the solution but instead is a tool.
Below we examine the potential benefits of incorporating protein powder into a weight loss plan. We also take a look at its effects on appetite, metabolism, and muscle preservation, and offer practical suggestions for using protein powder as part of a balanced weight-loss approach.
The Relationship Between Protein and Weight Loss
Protein is an essential nutrient many people associate with muscle. You need protein to maintain and build muscle, but that’s not it's only role. You also need protein to make cells, enzymes, and hormones. The elements of protein (also known as amino acids) are vital for the structure and function of every organ and tissue in your body.
Protein needs are highly individual. and depend on various factors, including height, weight, gender, activity level, and medical status. Daily protein needs for the general population tend to range from 0.8 grams per kilogram of bodyweight up to 1.5 grams of protein per kilogram of body weight. But over the past couple of decades, researchers have found that getting about 30% of your calories from protein is a tool that benefits weight management.
The Benefits of Protein Powder in Weight Loss
Evidence shows that high-protein diets benefit weight management. But does that include protein powder? It can. When following a high-protein diet, you aim to consume more protein while cutting back on carbohydrates or fat. Ideally, you should eat mostly high-quality, whole-food sources of protein that provide all the essential amino acids like meat, poultry, and fish. Plant sources of protein can also be consumed to meet your protein needs, including legumes, nuts, seeds, and whole grains.
If you’re having a hard time meeting your higher protein needs, you may find protein powder a convenient tool. These dietary supplements are an easy source of high-quality protein. Protein powder supplements also can help you on your weight loss journey by curbing cravings, reducing calorie intake, and keeping your macronutrient intake balanced.
Role in Appetite Control
Eating protein-rich foods stimulates the release of hormones in your stomach that activate the satiety centers in your brain. The release of these satiating hormones is also what helps control cravings.
According to Megan Hilbert, MS, RDN, of Top Nutrition Coaching, "Protein intake can also help suppress a hormone known as ghrelin, which is a hormone that increases hunger levels."
You can get the same appetite-controlling benefits from your high-quality protein powder. Whey protein is a popular dietary supplement that may also help with weight management by reducing your appetite, according to a small clinical trial (nine participants) published in Nutrients. In this study, individuals drank a whey protein shake about two hours before a meal, and when it came time to eat they said they felt fuller and less hungry. While this is promising, the authors of the study say that more research is needed to confirm the results.
Preserving Lean Muscle Mass
When losing weight, you want to lose excess body fat, not muscle. Upping the amount of protein you consume on your balanced diet may help preserve more of your lean muscle mass, while you lose the fat. Protein powder supplements can supply the additional high-quality protein your body needs to maintain and build muscle mass.
Choosing and Incorporating Protein Powder
Whey, egg, soy, hemp, and pea are just a few protein powders you might find when looking for a protein supplement. These supplements may come in a variety of flavors and some may even have added nutrients like carbohydrates or vitamins and minerals to boost nutrition content. Though it’s great to have options, you might find it overwhelming to pick what is best for your needs.
When choosing a protein powder, select a high-quality source of supplement that provides all of the essential amino acids. Check the nutrition facts label and ingredients list and choose a protein powder that has high-quality ingredients that fit your nutrition goals and please your taste buds. Avoid protein powder supplements with added sugar or too many artificial ingredients. You also want to check the expiration date and storage guidelines. Though shelf-stable, protein powders don’t last forever.
It's important to meet your daily protein needs and doing so will require you to eat adequate amounts throughout the day. "It's best to spread protein intake evenly throughout the day, so if there are some meals you may struggle to get protein in, protein powder can help boost this," Hilbert says. Add protein powder to your post-workout shake, mix it into your morning breakfast cereal, or use it to make your own high-protein snack bars.
Practical Considerations and Potential Risks
Protein powder is a convenient way to add high-quality protein to your diet. High-protein diets support weight loss by keeping hunger pangs away, revving up your metabolism, and preserving muscle mass.
But protein powders work best when part of a balanced eating plan. No matter how great your supplement is, it can’t replace the valuable nutrition you get from eating real, whole foods. Relying on supplements to meet nutrient needs can lead to nutritional deficiencies. In addition, to lose weight and keep it off, you'll need to be physically active.
Protein is an important nutrient for weight loss .
Getting enough protein may support healthy metabolism and reduce your appetite. It may also help you lose body fat without losing muscle.
Protein shakes are a convenient way to add more protein to your diet and have even been shown to aid weight loss.
This article explains everything you need to know about protein shakes and how they may affect your weight.
May decrease hunger and appetite
Protein has been shown to help decrease hunger and appetite.
One key reason is that protein generally helps you feel full for longer than other macronutrients. This is due in part to the release of fullness hormones GLP-1 and PYY.
Studies also show that higher protein intake may result in less hunger throughout the day .
In one small study, a high protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low protein breakfast or skipping breakfast .
One meta-analysis of five studies also connected high protein intake and increased fullness. However, the authors cautioned that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness .
Furthermore, another review reports that ingesting above 35 grams of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness .
Only a few studies have looked at protein shakes and appetite specifically.
One small study in nine young women with obesity found that a whey protein drink actively reduced appetite .
In another, participants given a high protein shake prior to their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories .
Thus, while results are promising, numerous factors may affect protein shakes’ influence on appetite and hunger.
A 13-week study in older adults with obesity found that those who consumed an extra 20 grams of protein weekly (in the form of a shake) gained 2.8 pounds (1.3 kg) more muscle mass than those who ate less protein .
Plus, in a 6-week study, individuals followed either a low or high protein diet, which included shakes. Each diet was calorie-restricted. Notably, those on the higher protein plan gained 2.4 pounds (1.1 kg) more muscle and lost 2.9 pounds (1.3) more fat
Your body also uses more energy to digest protein than it does fat or carbs, which means that you burn more calories in the process. This effect — called the thermic effect of protein — may provide a slight metabolism boost.
May help you lose weight and belly fat
Although few studies use protein shakes specifically, researchers generally agree that high protein diets are an effective way to lose weight and body fat. A 14-week study gave women with overweight or obesity a resistance exercise program alongside a high carb or high protein, calorie restricted diet.
Those in the high protein group lost 1.7 times more body fat than those in the high carb group.
In a 12-week study, women with normal weight but high body fat percentage followed either a high or standard protein diet. Those on the high protein diet lost an additional 3 pounds (1.4 kg) of body fat and around 1 inch (2.2 cm) in waist circumference .
The women in the high protein group also retained significantly more muscle mass than those on the standard protein diet .
A recent review further suggests that you can minimize weight regain by following a high protein diet in the first 3–12 months after losing weight. However, long-term studies are needed to confirm whether this effect lasts beyond the first year.
Because so many lifestyle and ingredient variables are involved in weight loss studies, it’s hard to draw a direct connection between protein shakes and weight loss.
May aid weight management
Protein’s effect on metabolism, appetite, and muscle mass may also keep you from regaining weight once you’ve lost it.
This effect should apply whether you get protein from shakes or whole foods.
One review suggests that higher protein intakes of 25–30 grams per meal appear to improve both weight loss and weight management. Yet, researchers caution that full adherence to a high protein diet, plus other lifestyle factors, are usually necessary .
Similarly, studies suggest that high protein diets result in less short-term weight regain after you lose significant amounts of weight.
Types of protein powder
Some of the most popular types of protein powder are:
- Casein protein: slowly absorbed, dairy-based, and provides all essential amino acids Soy protein: plant-based and offers all essential amino acids, plus soy isoflavones that may provide some health benefits
- Rice protein: plant-based but lower in the essential amino acid lysine
- Pea protein: plant-based and less allergenic alternative to soy and whey protein, though lower in the essential amino acids cysteine and methionine
Which type of protein is best?
Different types of protein may affect your body in distinct ways.
For instance, whey is typically absorbed more quickly than casein. This makes it optimal for promoting muscle protein synthesis after exercise. It may also help you feel less hungry in the short term .
While some small studies have shown whey protein to be more effective for weight loss than soy and other plant-based proteins, other small studies show no real difference.
One key factor to consider is the quality of protein you purchase.
Whey, casein, and soy are considered complete proteins.
This means they contain sufficient amounts of all the essential amino acids your body needs
All the same, these three may induce an allergic reaction in some people. Rice and pea protein are often considered less allergenic, though rice protein is low in the essential amino acid lysine while pea protein is low in the essential amino acids cysteine and methionine.
I'm trying to lose weight. Could protein shakes help?
Makers of protein shakes may say that their products help lower body fat or promote weight loss. But protein shakes aren't a magic way to lose weight.
Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits. For example, eating or drinking products that are high in protein may help you lower body fat, keep lean muscle, feel full and lose weight. But evidence is limited. And studies often test many protein sources and not only protein shakes.
Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices. And if you rely too much on protein shakes to replace daily meals, you'll miss out on the healthy benefits of whole foods.
Since protein has calories, consuming too much can make it harder to lose weight. This can happen if you drink protein shakes along with your usual diet and you're not eating less calories or exercising.
The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day. This amount depends on your weight and overall health. As long as you're eating a healthy diet, you likely don't need to add extra protein through protein shakes or other sources.
Keep in mind that the key to losing weight is burning more calories than you consume. Choose healthy foods, such as:
- Fruits
- Vegetables
- Whole grains such as brown rice or whole-wheat bread
- Low-fat or fat-free dairy products such as milk, yogurt and cheese
- Protein-rich foods such as skinless chicken breasts, eggs, fish, beans, peas, lentils, soy products, nuts and seeds
And avoid eating too much food with added sugars, salt or saturated fat.
Also add physical activity to your daily routine. Aim for about 30 minutes of activity, such as brisk walking, most days of the week. And do strength training of all major muscle groups at least two times a week.
