What is the best protein powder for weight loss? Top picks
One of the key ingredients in trying to shed extra pounds and maintain a healthy lifestyle is protein, protein, and more protein.
But, sometimes, trying to get enough protein can feel like it’s your full-time job—like you need to raise your own cattle or buy stock in chicken breast in order to get enough in.
And if you’re vegan or plant-based, what then? There’s only so much tofu and beans one person can eat.
Luckily, there’s a tasty, versatile option you can use to help boost your protein intake. Using protein powder, whether for weight loss, to build muscle, or just eating a balanced diet, can be a useful tool to support your health and fitness journey.
But while the versatility of protein powder is a blessing, knowing how to choose the right one for your goals can leave you feeling a little cursed. What protein powder is best for weight loss? Which is best for muscle gain? There are so many out there made from whey, casein, egg, pea, hemp, rice, and soy. What should you choose?!
It’s all good. We’ll help you demystify this confusing world of protein powder. Whether you want a whey protein powder or prefer to explore the best vegan protein powders for weight loss, there are many different types made from various ingredients, each suited to different dietary preferences and fitness goals.
In this guide, we’ll help you find the best protein powders to lose body weight—exploring how they work, what to consider when selecting one for your health goals, and even give you a few insider tips on taste!
What is protein powder, and how does it work?
Protein powder is a supplement that can help you increase your protein intake, especially if you find it hard to get enough from your daily diet. They’re made from a variety of protein sources, like
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whey
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casein
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peas
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hemp
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nuts
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insects (yes, really!)
Protein powders deliver some of the same benefits as high-protein foods like chicken breast or beans—but, as a supplement, it doesn’t deliver as much nutritional value as a whole-food protein source.
However, a couple of scoops mixed into oatmeal can turn a low-protein breakfast into a high-protein one. And, on a busy day, a protein shake can be a really convenient and easy way to keep your protein levels topped up.
Is protein powder good for weight loss? It absolutely can, yes. Protein powders support muscle recovery and weight management and even help control appetite. Paired with a balanced diet and a solid workout routine, they can help you preserve your muscle mass while losing fat. [1]
Oh, and did we mention? They can taste amazing—a creamy, high-protein banana pudding made with whey protein? Yes, please!
What are the benefits of protein powder?
Supports weight loss
Adding protein powder to a meal can help you stay full longer, so you’re not reaching for snacks every couple of hours. Ever had a carb-heavy meal and felt super energized—only to crash soon after? That’s because carbs burn fast. But when you swap some of those carb calories for protein, your energy lasts longer, and you’re less likely to overeat. [1]
Translation? Fewer cravings, steadier energy, and an easier time cutting back on calories without feeling ravenous, only half an hour after eating. Win-win!
Aids muscle recovery and growth
After a workout, your muscles need fuel to rebuild and get stronger. This is one area where protein powder can really come into its own.
Protein is made up of essential amino acids essential amino acids —the building blocks your body uses to repair muscle tissue. Eating a high-protein snack or meal after exercising helps with muscle recovery, promotes muscle growth, and prevents muscle loss when you’re trying to lose weight. [1]
Protein powders make it easy (and delicious), especially when you’re on the go. So, if sitting down for a balanced meal isn’t an option after the gym, a protein shake can be the perfect way to get your post-workout protein fix!
Provides a convenient protein source
If you’ve got a busy lifestyle, packing high-protein drinks into your backpack for lunch can make it easier to hit both your weight loss and daily protein intake goals.
While whole foods like chicken, eggs, beans, and tofu will always be the best sources of protein if the office doesn’t have a fridge (or you just don’t want to stink out your colleagues with boiled eggs), a protein shake can be a lifesaver for keeping your protein intake on track.
Boosts metabolism
A high-protein diet has a thermogenic effect, meaning your body burns more calories digesting protein than it does with carbohydrates or fats. [2] This thermogenic effect can help boost your metabolism metabolism , making it easier to maintain a healthy weight. Sounds like a cheat code, right? Well, before you think, “I’ll only eat protein then!”—hit pause on that idea.
Yes, protein helps muscle grow and boosts metabolism, [2] but it works best as part of a balanced diet. Your body still needs carbohydrates for energy, fiber for digestion, and healthy fats to keep things running smoothly.
Helps maintain muscle mass during weight loss
Losing weight without losing muscle is tricky, but it’s key to healthy, sustainable weight loss. One of the best ways to make it happen is by increasing your protein intake—whether through whole foods or protein powders.
When you up your protein and ensure you’re getting enough energy overall, you help preserve muscle mass while encouraging fat loss. [3] So, keep serving up the protein, and keep serving up those gains!
How does protein powder help you lose weight?
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Reduces appetite: Protein helps regulate hunger hormones, leading to a natural reduction in calorie intake. [4]
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Supports calorie burning. With a high thermic effect, it takes more energy to digest protein than other macronutrients. So, eating protein helps you burn more calories.
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Promotes fat loss while preserving muscle. Keeping muscle mass intact is crucial for maintaining a healthy metabolism, especially during weight loss. Don’t risk losing all that hard work and falling into rebound weight gain. Supporting your muscle mass is key to sustainable, healthy results. [5]
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Replaces unhealthy snacks: A protein powder or drink for weight loss can be a tasty alternative to less nutritious foods. And let’s be honest, enjoying what you eat is half the fun—if you’re not savoring the flavor, what are we even doing here?
What is the best protein powder for weight loss and muscle gain?
Animal-based protein powders
Whey protein powder
Whey protein is absorbed quickly, making it perfect for that post-workout moment when your muscles are craving recovery.
It’s also packed with essential amino acids, the building blocks your muscles need to repair and grow. This helps with fat loss while preserving muscle mass, so you can shed pounds or inches without sacrificing the gun show. [1]
And let’s talk about taste—because, yes, that matters! There are some seriously delicious flavors out there to help make hitting your protein target as enjoyable as it is effective.
Casein protein powder
Casein protein is milk-based and slow-digesting, making it perfect for nighttime muscle recovery and overnight blood glucose control. [6]
It also helps curb those late-night cravings and reduces overeating, so you can skip that third helping of leftovers. No more midnight fridge raids—just solid recovery while you sleep!
Egg white protein powder
Egg white protein is low in fat and high in bioavailable protein, making it a lean option for muscle gain and weight loss. It’s a complete protein complete protein , meaning it has all the essential amino acids your muscles need to recover and grow.
Vegan protein powders
Vegan protein powder is plant-based, making it perfect for vegans and anyone with dairy sensitivities. Here are a few vegan options to try.
Pea protein powder
Pea protein is easily digestible and helps keep you feeling full. It also supports fat loss and better blood sugar control, all thanks to its fiber content, which helps with digestion, boosts insulin sensitivity, and adds to that feeling of satisfaction.
Rice protein powder
Rice protein is a gentle, easily digestible, hypoallergenic option, making it ideal for those with food sensitivities. While it’s lower in certain amino acids compared to whey or pea protein, it still supports muscle growth and fat loss, especially when combined with other plant-based proteins. Plus, it blends well into smoothies and baked goods for a light, neutral taste.
Nut protein powder
Nut-based protein powders (like almond or peanut protein) bring healthy fats and a naturally rich flavor to the mix. While slightly lower in protein content compared to other powders, they provide a satisfying, well-rounded option for those who want a more balanced macronutrient profile. Plus, they make smoothies taste like dessert—who’s complaining?
Hemp protein powder
Hemp protein is plant-based, high in fiber, and packed with omega-3s, making it a nutrient-dense choice. It’s not just about protein intake—hemp also helps reduce inflammation, support digestion, and keep you feeling full longer. It has a slightly earthy flavor, but if you like nutty, wholesome-tasting shakes, this one’s a winner!
Things to consider when choosing the best type of protein powder for your weight loss journey
Selecting the best protein powder (or protein drink) for your weight loss or muscle gain goals depends on your health, dietary preferences, and protein needs.
Bear in mind that what works for one person might not work for another. It’s all about testing different options and finding the one that makes you feel your best. Maybe pea protein doesn’t sit right with you, but nut-based protein makes you feel like a champ. Finding the right fit makes all the difference!
Ingredients and nutritional profile
Look for protein powders with minimal sugar (roughly less than 5 grams of sugar per serving), quality ingredients, and at least 20 grams of protein per serving.
Taste and mixability
As for taste, it’s subjective, but your protein powder should mix well with food or water and be something you actually enjoy drinking! What’s the best-tasting protein powder for weight loss? That’s your call!
Dietary preferences and restrictions
Your best bet for fast absorption is a whey protein powder. If you avoid dairy, go for a vegan protein powder for weight loss. Choose the one that works best with your lifestyle and goals.
Cost
Find a protein powder that fits your budget while giving you the quality you want, plus a generous number of servings per container.
Tips on using protein powder for weight loss
Add it to your snacks or meals
Protein powders are a game-changer when you’re in a rush and want to get your nutrition in fast with a smoothie or a latte. Perfect for the “I only have time for coffee” days!
Consume it post-workout
After a tough workout, it’s not always easy to get a balanced, protein-rich meal within the peak 1–2 hour muscle recovery window. [5] Your best friend at this moment could be one of those pre-prepared protein drinks—they’re not just for weight loss, they also help your muscles get the refueling they need until you can sit down for your next meal.
Pair it with whole foods
Mix protein powders with fiber-rich foods like berries, oats, or nut butter for a balanced snack or meal. Switch up the flavors of your protein powder to match what you’re eating, or go for an unflavored option to keep it neutral.
Watch portion sizes
It can be tempting to go big with protein powder portions to get the most bang for your buck, but here’s the deal:
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Too much protein powder can mess with the taste and texture of your food.
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Your body can only use about 20–30 grams of protein at a time (that’s roughly one serving of protein powder or drink). [7]
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Those extra grams bring extra calories, and if you’re not careful, they can add up and stall your weight loss efforts.
Frequently asked questions
Should I drink protein shakes when trying to lose weight?
Whether you should drink protein shakes when trying to lose weight depends on your goals. Protein shakes for weight loss can help when used to replace higher-calorie meals or snacks. They can keep you full, support muscle maintenance, and help you hit your protein targets without having to prep and eat as much food.
Which protein is best for belly fat loss?
There’s no magic protein for belly fat loss or fat-burning protein powders, but protein powders can help by keeping you full, supporting muscle, and boosting metabolism. Whey protein is great for post-workout recovery, while casein helps curb late-night cravings. Plant-based options like pea or hemp protein work well, too—just pick what fits your diet and stick with it!
How much protein powder should I use per day to lose weight?
How much protein powder you should use per day to lose weight depends on your goals, body, and lifestyle. Most people can benefit from one serving or two of protein powders daily, each serving providing 20–30 grams of protein. The key is to balance it with whole foods and adjust based on your total protein needs and activity level.
Does protein burn fat without exercise?
Unfortunately, protein does not burn fat without exercise. Protein helps with weight management by keeping you full and supporting your metabolism, but exercise is key for maximizing fat loss.
Is too much protein bad for weight loss?
Too much protein isn’t bad for weight loss, but too many calories from extra protein can be. A 20–30 gram serving of protein has around 80-120 calories, so if you’re adding a protein shake when you’re already at your daily calories, those extras add up.
Which is the best protein powder for women’s weight loss?
The marketing will have you believe otherwise, but protein is a gender-neutral macronutrient. The best protein powder for women—and men—who have a goal of weight loss (and/or muscle gain) is the one that tastes good, fits your budget, and works for your body.
- Sepandi M, Samadi M, Shirvani H, et al. Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials. Clin Nutr ESPEN 2022; 50: 74–83.
- Guarneiri LL, Adams CG, Garcia-Jackson B, et al. Effects of varying protein amounts and types on diet-induced thermogenesis: A systematic review and meta-analysis. Adv Nutr 2024; 15: 100332.
- Wirth J, Hillesheim E, Brennan L. The role of protein intake and its timing on body composition and muscle function in healthy adults: A systematic review and meta-analysis of randomized controlled trials. J Nutr 2020; 150: 1443–1460.
- de Carvalho KMB, Pizato N, Botelho PB, et al. Dietary protein and appetite sensations in individuals with overweight and obesity: a systematic review. Eur J Nutr 2020; 59: 2317–2332.
- BMJ Publishing Group Ltd, British Association of Sport, Exercise Medicine. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2020; 54: e7.
- Dela Cruz J, Kahan D. Pre-sleep casein supplementation, metabolism, and appetite: A systematic review. Nutrients 2021; 13: 1872.
- Layman DK, Anthony TG, Rasmussen BB, et al. Defining meal requirements for protein to optimize metabolic roles of amino acids. Am J Clin Nutr 2015; 101: 1330S–1338S.