Does Protein Powder Help With Weight Loss? Unpacking The Science

These days, protein powder is synonymous with gym gains and increasing muscle mass. However, mixing protein powder into your shakes and smoothies can assist with weight loss too.

We reached out to a few experts to get the inside scoop (pun very much intended) on protein powder for weight loss, including how it works to improve body composition, how to consume it, and which types are best.

If weight loss is your goal, squeezing extra protein into your diet might be beneficial. That's because a higher protein diet can increase feelings of fullness, which can help prevent overeating, according to Rachel Adamkowski, MPH, RD, a sports dietitian and Assistant Director of Football Nutrition for the University of Florida.

Research also suggests that protein could alter levels of certain hormones in the body that control hunger and appetite, which may translate to decreased food intake.

Stacy Sims, MSC, PhD, an exercise physiologist who specializes in nutrition science for women, tells mindbodygreen that increasing your intake of protein could also improve your body composition by reducing fat mass while preserving lean body mass. “With higher protein intake, even if [your] calorie intake is too low, the circulating amino acids stimulate the brain to keep and build lean mass,” she explains, noting that this can lead to the breakdown of fat.

Plus, Sims says that protein can also boost your energy expenditure, or the number of calories that you burn each day at rest, which is partly because protein requires more energy to digest than carbs or fat. “Protein intake [also] prevents a decrease in fat-free mass, which helps maintain resting energy expenditure despite weight loss,” notes Sims.

Of course, loading your plate with plenty of protein isn’t a sure-fire solution for weight loss. This is because there are lots of other factors at play, including how much you’re eating and moving, and what the rest of your diet looks like.

At the very minimum, individuals should be getting 0.8 grams of protein per kilogram of body weight (g/kg/bw), which is the recommended dietary allowance (RDA) for protein. However, this is likely far short of what active individuals will need. Many experts now recommend getting roughly 1.2 to 2.0 g/kg/bw. This comes out to upwards of 100 grams of protein a day for most people.

Summary

Protein can support weight loss by promoting feelings of satiety, helping preserve lean muscle mass, and increasing energy expenditure. However, many other factors affect weight loss, including the amount of exercise you get and the quantity and quality of food in your diet.

While it shouldn’t be used to replace other protein-rich foods in your diet, protein powder can be a convenient way to rev up protein intake, notes Mike T. Nelson, CSCS, CISSN, MSME, PhD, a human performance specialist.

Nelson says that using protein powder can also make it easier to stick to a high-protein diet, leading to greater results in the long run. Plus, Adamkowski tells mindbodygreen that adding a scoop of protein powder to foods you already eat can help create more balanced meals and snacks, especially if you’re having a hard time meeting your protein needs through food sources alone.

Protein powder can also be a great choice after an intense sweat session. “Protein powder can be helpful for getting protein to your muscles after a workout to begin to repair and rebuild, especially if it will be over an hour until your next meal,” says Adamkowski.

Of course, keep in mind that not all protein powders are created equal. In fact, many on the market are pumped full of added sugar or other additives that can sneak in extra calories, which can hinder your weight loss efforts. Similarly, going overboard on the high-fat or sugary add-ins when whipping up your protein shake can drive up the total calorie content, contributing to weight gain.

Therefore, it’s best to pair protein powder with other nutrient-dense ingredients whenever possible, such as fruits, veggies, nuts, and seeds.

Summary

Protein powders are a convenient way to increase your protein intake, especially after a workout. If weight loss is your goal, avoid consuming protein powders with added sugars or other additives.

Shop protein powders for weight loss

With so many different choices available, stepping into the supplement aisle can feel overwhelming. It doesn't help that protein powders are also often paired with other supplements, such as creatine, L-carnitine, or caffeine.

Here are a few of the top factors to consider when shopping for a protein powder for weight loss: 

Although adding a scoop of protein powder here and there might seem like a simple way to shed a few pounds, many argue that it probably shouldn’t be a mainstay in your meal plan.

According to Sims, sticking to a “food first” approach is best, as protein-rich foods provide a variety of other important nutrients, such as fiber. This can help support a diverse gut microbiome, which is critical for weight loss. High-protein foods can also provide other nutrients needed to maintain overall health, including vitamins and minerals.

Additionally, keep in mind that protein is just one piece of the puzzle, regardless of whether it’s coming from foods or supplements. While upping your intake can be a useful tool to promote weight loss, there’s a good chance it won’t have much of an impact if you’re not making any other changes to your diet or lifestyle, like doing more resistance training.

Similarly, pairing protein powder with other ingredients high in added sugar, fat, or calories is unlikely to lead to long-term results.

There is strong research to show that increasing your protein intake can help you lose weight while retaining all-important muscle. Protein powder supplements make it easy to reach your protein needs (likely over 100 grams a day) if you're low on time or energy.

The more straightforward your protein powder, the better. As Nelson notes, most protein supplements aimed specifically at weight loss aren’t super effective, and research often focuses on their short-term effects. While some of these ingredients might offer some small benefits, your results can also vary quite a bit depending on how you’re using them, the dosage, and your specific goals.

Instead, we recommend sticking with a protein powder that is low on additives and third-party tested. The content of protein powder is also important. Look for ones that have at least 2.5 grams of leucine per serving to engage muscle growth.

Protein powders (and protein in general) can't guarantee fat loss. It's essential to pair them with an overall healthy lifestyle that contains plenty of movement, resistance training, and nourishing foods.

While protein powder is generally considered safe and healthy, it’s a good idea to check the label carefully and steer clear of any funky additives or ingredients if you’re pregnant or breastfeeding. Additionally, note that a high protein diet is not typically recommended for people with certain health conditions, such as chronic kidney disease.

If you’ve been advised by a doctor to scale back on your protein intake, it’s probably best to take a pass on the protein powder.