The Best Protein Powders For Weight Loss Of 2024, According To Experts (2024)

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Protein powders are dietary supplements containing protein derived from animal or plant-based sources. These powders can be a convenient way to boost protein intake, as the body needs an adequate amount of protein for optimal functioning. Fat, carbohydrates and fiber are typically removed during the processing of protein powders, while flavorings, stabilizing ingredients, vitamins, minerals and sugar may be added, notes Maddie Pasquariello, a registered dietitian in New York and founder of Nutrition with Maddie.

Animal-Based vs. Plant-Based Protein Powder

Examples of animal-based protein powders include protein sourced from whey, casein and eggs. Animal-based protein “contains all essential amino acids,” says Pasquariello, explaining that amino acids are the building blocks of protein, and the essential ones must be obtained through the diet. Meanwhile, nonessential amino acids can be synthesized by the body using essential amino acids.

Plant-based protein powders include protein sourced from ingredients like peas, rice, pumpkin and hemp. Pasquariello notes that these sources do not, on their own, contain a complete profile of essential amino acids. As such, “[they] must be combined with one another in order to obtain the full profile of essential amino acids,” she explains.

The recommended dietary protein intake to avoid deficiency for adults is 0.8 grams per kilogram of body weight per day—so if you weigh 165 pounds, aim for 60 grams of protein per day. However, research suggests that a higher protein intake (1.0 to 1.6 grams of protein per kilogram of body weight per day) can be helpful for weight loss while preserving lean body mass^[2]Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition. 2015;101(6):1320S–1329S. ^[3]Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. JOMES 2020;29:166-173. .

Pasquariello explains that protein “increases diet-induced thermogenesis—the amount of energy required to digest food.” Protein requires 20% to 30% of its usable energy to be metabolized and stored, whereas carbohydrates and fats require 5% to 10% and 0% to 3%, respectively—meaning more calories are burned digesting protein than fat or carbs.

Additionally, “protein is known to increase satiety more than carbs and fat do,” says Pasquariello. “You’ve likely experienced this if you’ve eaten a protein bar or protein shake on a road trip compared to chips,” she says, noting that the former will keep you feeling fuller for longer. Since a higher protein diet helps preserve muscle, she also points out it can affect the amount of calories burned at rest, as “muscle takes more calories to maintain than fat.”

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Given the available literature, Pasquariello reports that adding protein of any kind (including animal and plant-based protein powders) to the diet can be helpful with weight and fat loss, particularly when they replace other sources of calories (like carbohydrates or fat). Resistance training done in tandem would be especially beneficial, she adds.

However, simply “bumping up your protein intake won’t be an overnight way to change body composition or initiate weight loss. Confounding factors such as overall calories, diet quality, genes and activity level also play a role,” she explains.

A 2021 British Journal of Nutrition meta-analysis comparing the effect of soy protein and whey protein supplementation on body composition showed that “whey protein supplementation significantly improved body composition via increases in lean body mass, without influencing fat mass, body mass and body fat percentage^[4]Piri Damaghi, M., Mirzababaei, A., Moradi, S., Daneshzad, E., Tavakoli, A., Clark, C., & Mirzaei, K. (2022). Comparison of the effect of soya protein and whey protein on body composition: A meta-analysis of randomised clinical trials. British Journal of Nutrition, 127(6), 885-895. ,” while the same was not found for soy supplementation. This suggests possible benefits of weight loss, given what we know about increases in lean body mass versus fat mass, says Pasquariello, since muscle burns more calories than fat.

That said, she notes that plant-based protein powders would be appropriate if you have a sensitivity to lactose in whey or if you follow a plant-based diet. The fiber and antioxidant content in plant-based protein powders may also be more appealing to you, she adds.

While some companies market their protein powder toward men or women, Pasquariello says the individual components are the same. She advises paying attention to the serving size, as women in general tend to require fewer calories and protein compared to men.

Research suggests consuming approximately 25 to 30 grams of protein may aid in weight loss and the preservation of lean body mass. However, consuming protein powder can also increase daily caloric intake, which may impede weight loss if an individual is not exercising or in a calorie deficit.

When to Take Protein Powder to Lose Weight

While some research indicates that the best time to take protein powder is directly after exercising, newer research suggests that the timing of protein consumption has little effect on weight loss and muscle development. Instead, when to consume protein powder should be based on an individual’s preference, tolerance and convenience.

Given the vast selection of protein powders on the market, Pasquariello recommends paying attention to the ingredients and picking an option that’s going to work best for your body and preferences, rather than specifically seeking out a protein powder for weight loss.

Since protein powders fall under the category of dietary supplements, they don’t receive the same regulation from the Food and Drug Administration (FDA) as food and medicine. Many companies don’t test for product safety and efficacy. Third-party testing by independent organizations can confirm whether a product’s contents matches what’s on the label, and checks for potentially harmful impurities.

Keep the following in mind when selecting a protein powder, according to Pasquariello:

• Personal preference for either animal- or plant-based protein
• Food allergies or sensitivities, if any
• Select a powder with 20 grams to 30 grams of protein
• Choose a powder that’s low in sugar and saturated fat
• Check if the product has undergone third-party testing and certification such as with NSF, U.S. Pharmacopeia or ConsumerLab.

Lastly, your medical history as well as medications that may interact with ingredients in protein powder should be considered. As such, Pasquariello recommends consulting with a registered dietitian or doctor who is well-versed in supplements and nutrition before incorporating a new supplement into your diet or increasing your protein intake.