It's no secret that protein is a key nutrient for weight loss and overall health. While protein shakes and powders offer a simple, convenient way to boost your daily intake, they're not exactly the equivalent of natural protein sources like lean meat, fish or eggs. That begs the question: Is protein powder good for weight loss? Experts weigh in, plus reveal what to look for in a quality dietary supplement.
Is protein powder good for weight loss?
The most important thing to remember is that protein powder is not a singular weight loss solution (nor is it a necessity). While it may complement a balanced diet and regular physical activity, it's not a replacement for protein-rich whole foods. Here are a few ways the right protein powder can support weight loss.
It curbs hunger
Protein is a satiating macronutrient, which means it will help you feel fuller for longer, explains Kalyn True, RDN, Outpatient Dietitian with MHP Bariatrics, Memorial Hermann Health System. This can help reduce your overall calorie intake and support healthy weight management by potentially curbing snacking throughout the day.
It helps preserve muscle mass
Without adequate protein, the body may break down muscle tissue for energy, which can slow down your metabolism and make it harder to lose weight in the long run, says Brooke Taylor, RDN with RescueMD. This is especially relevant if you're in a calorie deficit, she adds.
It improves metabolism
Protein can also increase your metabolism due to its thermic effect, explains Taylor. That means your body burns more calories during the digestion and processing of protein compared to fats or carbs.
How much protein powder should you consume for weight loss?
Like anything else, protein powder should be included in your diet in moderation. The exact amount you need depends on your current weight, activity level, overall health goals, current health conditions and dietary restrictions, explains True.
"Because protein powder is not sufficient on its own for daily protein intake, and typical brands range from 20 to 30 grams [of protein] per serving, it would not be recommended to intake more than about two servings or 30 to 60 grams per day from powders or shakes," she says.
To get the benefits of protein supplementation, you can add the powder to smoothies, shakes or a cup of coffee. Or you can use it in your favorite pancake or granola bar recipe.
What to look for in a protein powder for weight loss
With so many different types of protein powders on the market, you can narrow down your selection by looking for these specific things:
Type of protein
Whey protein (isolate or concentrate) is a high-quality source of protein derived from cow's milk that is easily absorbed by the body, says Taylor. Whey isolate in particular is lower in fat and carbs compared to concentrate, which may be beneficial if you're aiming for fat loss, she explains.
Options like pea protein, brown rice protein or hemp protein are ideal options for those interested in plant-based protein powders. While these can also support weight loss, they may be slightly less efficient in terms of the body in using the protein, notes Taylor.
"Plant proteins tend to take longer to digest in the body," she explains. "Soy based plant protein is the exception, as it can be effectively used by the body as compared to other plant sources."
Amino acids
Branched-chain amino acids (BCAAs) are also important, as they are used directly by the muscle as opposed to funneling through the liver. That means they can more quickly be used for muscle repair and growth, says Taylor.
There are three essential BCAAs: leucine, isoleucine and valine, she notes. They can help preserve lean muscle mass during weight loss from calorie deficit and exercise, which also helps maintain a higher metabolism.
Fiber content
Taylor suggests opting for a protein powder that contains adequate fiber, which can promote satiety so you feel full longer. Look for protein powders with added fiber (5 to 10 grams per serving) from ingredients like inulin (a prebiotic fiber), acacia fiber or psyllium husk, she suggests.
What to avoid in a protein powder
Some protein powders may contain ingredients that can counteract the weight loss and health benefits you're after, so you'll want to try to steer clear of the following:
Fillers and additives
Choose protein powders with minimal artificial additives, flavors or colors, advises Taylor. Look for those with fewer ingredients, which tend to be cleaner and less processed.
Artificial sweeteners like aspartame, sucralose or acesulfame potassium may cause bloating, digestive discomfort or disrupt your gut microbiome, she cautions.
"Fillers like maltodextrin, dextrose or modified food starch can be high in the glycemic index and contribute unnecessary calories," Taylor says. "They may also cause bloating or digestive issues for some individuals."
Additionally, xanthan gum, guar gum or other thickeners can be used to improve texture but may cause digestive discomfort in some people.
Added sugars and carbs
An ingredient list that includes high fructose corn syrup or refined cane sugar likely won't be conducive to weight loss. Low-sugar or no-sugar protein powder options will help avoid excess calories, says Taylor.
If sweeteners are included, stevia, monk fruit or erythritol are natural, calorie-free alternatives that don't spike blood sugar levels, she explains.