![]() If you’re unsure about how to change your diet in a way that will help you lose weight in a healthy and sustainable manner, it’s best to talk to a registered dietitian. That said, consuming too much protein, or consuming protein powder and protein supplements in excess in a way that increases your total calorie intake beyond what your body currently requires may not support a weight loss goal. “Protein takes more energy for our body to break down and metabolize, so it has the highest thermic effect of food than any other macronutrient which means that we burn more calories metabolizing it than carbohydrates or fats.” This is because consuming adequate levels of protein can help support muscle growth.Īnother reason protein powder can be helpful for weight loss is because consuming protein “helps with satiety,” or making us feel more full (compared to carbohydrates and fats), explains Abby Langer R.D.,the owner of Abby Langer Nutrition and author of Good Food, Bad Diet. If you’re exercising regularly and not currently getting enough protein in your diet, consuming a small meal with a protein powder supplement following your workout can help boost your workout results and support muscle growth in a way that can contribute to body composition changes. Protein powders aren’t considered a weight loss tool, although it’s possible to incorporate them into your diet in a way that helps support a weight loss goal. ![]() “If you want protein, get protein and no ‘extras.’” “A high-quality protein does not contain added taurine, creatine, BCAAs, beta alanine, glycine-these are high-nitrogen amino acids that make the protein powder artificially tested for more protein than it actually contains,” she says. ✔️Steer clear of junk: Spano says to avoid protein powders littered with other additives. ![]() “If you choose a plant-based protein, look for a combination of proteins versus one single source,” she says. This means it contains all nine essential amino acids that the body can’t make on its low, Spano explains. Also, it’s important to make sure you’re getting a complete protein. ✔️Experiment with a blend: A powder that contains a blend of high-quality proteins will give you a complete protein that may release more slowly and be easier to digest. The shorter the ingredients list, the better. “I recommend minimizing or avoiding Stevia,” Mirkin says, as it can boost your cravings for sweets. Ideally, it should be pure protein with no sugar or artificial sweeteners. Look for powders with 20 to 30 grams of protein per 120-calorie scoop. ✔️Read the label: Your body can only absorb up to 30 grams of protein at a time, Mirkin says. Reading nutrition labels and checking out the ingredients is a simple way to choose the best protein powder for you, but to help make the process a whole lot easier, we decided to round up the top-selling ones on major retailers like Amazon and Walmart. Sarah Mirkin, R.D.N., is a registered dietitian and the author of Fill Your Plate, Lose The Weight, a 21-day weight loss plan for women over 40, Abby Langer R.D., is the owner of Abby Langer Nutrition and author of Good Food, Bad Diet. is a registered dietitian and one of the country’s leading sports nutritionists. ![]() Meet the Experts: Marie Spano, R.D., C.S.C.S. But if you want a slower-absorbing protein to take before bed, casein may be a better option. Whey protein is known as one of the fastest-absorbing, most bioavailable powders around, which makes it a good option after a workout. You may also want to think about when and how you plan to take your protein. Or if you’re lactose intolerant, you might want to steer clear of whey or casein powders, both of which are derived from cow’s milk. For instance, if you’re a vegan, it’s best to choose vegan-friendly proteins made from pea, soy, or hemp. The best protein powders come from various sources and choosing the best one really comes down to your dietary needs and fitness goals. That said, the supplement aisles are awash in powder options, and not all powders are created equal. Whether you’re looking to lose some pounds, gain muscle, or both, the best protein drinks and protein powder will help you meet your protein requirements and fast track your goals. There are lots of factors to consider when trying to lose weight, and protein powder for weight loss remains could just be one of the most helpful. We updated this article in April 2023 to add more information about each featured product, based on extensive research done by our team.
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