Protein powder can be a versatile and efficient nutritional supplement that has become a staple for individuals aiming to boost their protein intake, build lean muscle, and support their metabolism. Protein shakes are a convenient way to add more protein to your diet and have even been shown to aid in weight loss. When trying to lose weight, consuming more protein can help you feel full longer, reduce appetite, and support a healthy metabolism.
The Role of Protein in Weight Loss
Protein is an important nutrient for weight loss. Getting enough protein may support a healthy metabolism and reduce your appetite. It may also help you lose body fat without losing muscle.
Decreasing Hunger and Appetite
Protein has been shown to help decrease hunger and appetite. One key reason is that protein generally helps you feel full for longer. This is partly due to the release of fullness hormones GLP-1 and PYY. Ingesting more than 35 grams (g) of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness.
Studies also show that higher protein intake may result in less hunger throughout the day. In one small 2015 study, a high-protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low-protein breakfast or skipping breakfast. One 2016 meta-analysis of five studies also connected high protein intake and increased fullness. However, review authors caution that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness.
One 2019 study with nine young women with obesity found that a whey protein drink actively reduced appetite. In a 2021 study, participants given a high protein shake before their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories. Thus, while results are promising, numerous factors may affect the influence of protein shakes on appetite and hunger.
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Building Muscle and Boosting Metabolism
A high protein diet, especially when combined with strength training, can help build muscle. Because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy. This is especially true if you follow a calorie-restricted diet to lose weight. That’s because extreme calorie restriction may result in muscle loss and fat loss. This loss of lean muscle may slow your metabolism, making it easier to regain weight once you stop the restrictive diet.
Conversely, eating sufficient amounts of protein, combined with strength training, may help prevent this muscle loss and resulting metabolic slowdown. A 13-week study in older adults with obesity found that those who consumed an extra 20 g of protein weekly (in the form of a shake) gained 2.8 pounds (lb), or 1.3 kilograms (kg), more muscle mass than those who ate less protein. Plus, in a 6-week study, participants followed either a low or high protein diet, which included shakes. Each diet was calorie-restricted. Notably, participants following the higher protein plan gained 2.4 lb (1.1 kg) more muscle and lost 2.9 lb (1.3 kg) more fat.
Thermic Effect of Protein
Your body also uses more energy to digest protein than it does fat or carbs, which means your body burns more calories in the process. This effect, called the thermic effect of protein, may provide a slight metabolism boost.
Weight Loss and Body Fat Reduction
Although few studies use protein shakes specifically, researchers generally agree that high protein diets are an effective way to lose weight and body fat. A 14-week study gave women with overweight or obesity a resistance exercise program alongside a high carb or high protein, calorie-restricted diet. Those in the high protein group lost 1.7 times more body fat than those in the high carb group. In a 12-week study, women with a moderate weight but high body fat percentage followed either a high or standard protein diet. Those on the high protein diet lost an additional 3 lb (1.4 kg) of body fat and around 1 inch (2.2 centimeters) in waist circumference. The participants in the high protein group also retained significantly more muscle mass than those on the standard protein diet. A 2020 review further suggests you can minimize weight regain by following a high protein diet in the first 3-12 months after losing weight.
Weight Management
Protein’s effect on metabolism, appetite, and muscle mass may also help prevent regaining weight once you’ve lost it. This effect should apply whether you get protein from shakes or whole foods. One 2015 review suggests that higher protein intakes of 25-30 g per meal improve both weight loss and weight management. Similarly, studies suggest that high protein diets result in less short-term weight regain after you lose significant amounts of weight.
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How to Use Protein Shakes for Weight Loss
Protein shakes are made by mixing protein powder with water or another liquid, plus optional other ingredients. Although most people don’t need protein shakes to meet daily protein requirements, protein shakes can be convenient if you have limited access to high protein foods or experience trouble meeting your needs through food alone. You can buy protein powder and mix it yourself or purchase premade liquid shakes. For weight loss purposes, you can use a protein supplement as a meal replacement. However, doctors don't recommend replacing meals with protein shakes in the long term.
Types of Protein Powder
Different types of protein powders contain different nutrients. Here are some common types:
- Whey protein: quickly absorbed, dairy-based, and contains all nine essential amino acids
- Casein protein: slowly absorbed, dairy-based, and provides all essential amino acids
- Soy protein: plant-based and offers all essential amino acids, plus soy isoflavones that may provide some health benefits
- Hemp protein: plant-based, contains all essential amino acids, rich in omega-3 and omega-6 fatty acids, and has a high arginine content
- Rice protein: plant-based but lower in the essential amino acid lysine
- Pea protein: plant-based and less allergenic alternative to soy and whey protein, but lower in the essential amino acids cysteine and methionine
Certain protein powders and drinks contain a mix of protein types. For example, many plant-based brands combine types to diversify the amino acid profile. Some dairy-based protein powders combine whey and casein to provide immediate and longer lasting effects on muscle synthesis.
Which Type of Protein Is Best for Protein Shakes?
Different types of protein may affect your body in distinct ways. For instance, whey is typically absorbed more quickly than casein. This makes it optimal for promoting muscle protein synthesis after exercise. It may also help you feel less hungry in the short term. While some small studies have shown whey protein to be more effective for weight loss than soy and other plant-based proteins, others show no real difference. As such, individual lifestyle factors may be more important than the type of protein regarding weight loss or other desired outcomes.
One key factor to consider is the quality of protein you purchase. Whey, casein, and soy are considered complete proteins. This means they contain sufficient amounts of all the essential amino acids your body needs. All the same, these three may induce an allergic reaction in some people. Rice and pea protein are often considered less allergenic. However, rice protein is low in the essential amino acid lysine. Pea protein is low in the essential amino acids cysteine and methionine. Hemp protein is also considered less allergenic. Furthermore, it contains sufficient levels of all essential amino acids. As such, it can be considered a complete source of protein.
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As long as you regularly consume a variety of protein sources, opting for incomplete proteins in your protein shake is unlikely to be a problem. That said, it’s always best to talk with a doctor or registered dietitian before adding new supplements to your diet.
Whole Foods to Add to Protein Shakes
Protein powders aren’t the only way to add additional protein to your shakes. Here are a few whole foods you can use in place of protein powder:
- Greek or plant-based yogurt: Greek yogurt is naturally rich in protein, as are plant-based alternatives made from soy. Each provides around 6-10 g of complete protein per 3.5 ounces (oz), or 100 g.
- Nuts and seeds: Most nuts and seeds pack around 5-7 g of protein per 1 oz (28 g). Combine with soy or hemp milk for a complete source of plant-based protein.
- Spirulina: This blue-green algae offers around 8 g of complete protein per 2 tablespoons (14 g). This serving also covers 95% of the Daily Value (DV) for copper and 22% of the DV for iron.
- Tofu: This popular soy food contains around 5-13 g of complete protein per 3.5 oz (100 g), depending on the variety. It has a naturally mild flavor, so you can blend it with frozen fruit and liquid to yield a protein-rich shake.
- Puffed quinoa: This pseudocereal provides around 10 g of complete protein per 2.5 oz (70 g). Expect it to thicken and add a slightly nutty flavor to your shake.
- Oats: This grain offers around 5 g of protein per 1.5 oz (40 g). Combine with cow’s milk or hemp milk to get a complete source of protein.
These protein-rich ingredients are an easy addition to homemade shakes. Simply combine them with your choice of dairy or plant-based milk, fruit, and leafy greens for a nutrient-rich, whole-food alternative to protein powder-based shakes.
Safety and Considerations
The Food and Drug Administration (FDA) doesn’t typically review supplements for safety and effectiveness before they hit the shelves. Thus, it’s important to research the ingredients in your protein powder and the brand’s trustworthiness. When possible, choose a protein that has undergone third-party testing. Additionally, suggestions for serving sizes also vary by brand. Make sure to check nutrient labels to be sure you’re getting the amount of protein you desire.
If you’re lactose intolerant, drinking protein shakes made with whey or casein may cause side effects, such as bloating, cramps, gas, and diarrhea. You can avoid these symptoms by switching to protein powders not derived from dairy, such as those made with protein from eggs, peas, soy, or hemp.
While most research suggests high protein diets are safe, people with underlying kidney issues may need to avoid them. If you have kidney complications, talk with your doctor before increasing your protein intake.
Liquids to Mix With Protein Powder
While you can mix protein powder with just about any water-based liquid (and many non-liquid foods), there are some liquids that mesh with protein powder better than others. Fortunately, no matter which type of protein powder you're using (e.g. whey protein or plant-based protein), the same liquids will work.
- Water: It's calorie-free, simple, stable, and good for hydration. To make protein shakes with water more "interesting" to your tastebuds, blend in some crushed ice cubes for a chilled beverage or toss in a few dashes of spices like cinnamon or nutmeg for a flavor boost.
- Dairy Milk: Its creamy texture and rich flavor enhance just about any protein shake, making it a preferred choice for many gym-goers. Beyond taste, milk is a high-quality source of protein, calcium, vitamin D, and potassium. Generally, using whole milk will yield a creamier, richer protein shake, but it comes at the cost of added calories.
- Kefir: Originating from the Northern Caucasus, kefir is made by fermenting milk with kefir grains, which are a combination of bacteria and yeast. This fermentation process yields a creamy yogurt-like beverage that's rich in probiotics, promoting a healthy gut microbiome.
- Plant-Based Milk: Plant-based milk, especially almond and oat milk, is rapidly gaining popularity as more people steer away from dairy products. When selecting plant-based milk to make a protein smoothie/shake, the key is to opt for unsweetened versions since they don't contain added sugars.
- Natural Fruit Juice: Natural fruit juice offers a flavorful alternative to dairy and non-dairy milk, infusing protein shakes with the sweetness and tanginess of fruit. This option is particularly appealing for those looking to add natural sugars and vitamins to their diet. Orange, pineapple, and berry juices are popular choices, each contributing a unique blend of vitamins, minerals, and antioxidants. Also, some flavors of protein powder may not mesh well with fruit juices.
Other Foods to Mix With Protein Powder
Protein powder can be mixed with an array of solid and semi-solid foods for a tasty protein boost. Consider, for instance, the morning ritual of oatmeal. After your oatmeal is prepared, simply mix protein powder into it with a spoon and enjoy. Adding protein powder (of any variety) also works quite well for unbaked recipes. Many people get creative and make things like protein waffles, protein brownies, protein balls (made with nut butter), and protein parfait yogurt.
When to Take Protein Powder
Ideally, take protein powder after a workout. During intense workouts, skeletal muscle fibers experience localized "trauma" described as micro-tears. Consuming protein powder, particularly whey protein powder, shortly after a workout can expedite this recovery process, thanks to its rapid digestion and absorption compared to whole-food protein sources. If you want to lose weight, take it in the morning or before meals. If you want to build muscle, take it after workouts.
Protein Smoothie Recipes for Weight Loss
Smoothies are popular for good reason. There are hundreds of different smoothie recipes. All types of blenders can work well for smoothie-making. Protein smoothie recipes often contain protein powder, and protein is an important part of a nutritious smoothie. Here are a few smoothie recipes that are great if you want to cut or lose weight:
1. Berry Shake
This berry shake is packed with antioxidants from the berries, which help fight inflammation and support recovery after workouts. Spinach adds a dose of iron and fiber, essential for maintaining energy levels and digestive health. Walnuts provide healthy fats that keep you full and satisfied. Combined with high-quality protein powder, this smoothie is a delicious way to refuel your body and promote muscle repair.
- Ingredients:
- 12 oz water
- 1 cup spinach
- 2 cups frozen berries
- Ice
- 2 scoops vanilla protein powder (40g)
- Walnuts
- Blend all ingredients until smooth. Perfect as a post-workout snack!
2. Apple Cinnamon Shake
This apple cinnamon shake is another great post-workout snack option. It’s a comforting blend that helps with recovery and keeps you full longer. Apples are rich in fiber and vitamins, promoting gut health and steady energy release. Cinnamon has been shown to regulate blood sugar levels, making it an excellent addition for those looking to manage cravings. Adding oats provides extra fiber and slow-digesting carbs, perfect for sustained energy post-workout. Walnuts add healthy fats, and spinach offers essential vitamins and minerals.
- Ingredients:
- 2 scoops vanilla protein powder (40g)
- 1 apple (with skin)
- 1 cup spinach
- Walnuts
- Oats (optional)
- Cinnamon
- Ice
- Blend thoroughly, especially with the apple skin, for a delicious recovery shake.
3. Lean Shake
This lean shake is designed for those looking to cut calories while maintaining muscle mass. It’s straightforward and effective, focusing on delivering high-quality protein with minimal extras. Coconut flakes add a hint of flavor and healthy fats without excess calories. This shake is perfect for those in a cutting phase, because you get the protein needed for muscle maintenance while still keeping your calorie count low.
- Ingredients:
- Water
- Ice
- 2 scoops protein powder (40g)
- Coconut flakes
4. Mint Shake
This mint shake is not only refreshing but also great for digestion. Mint has natural digestive benefits and can help soothe the stomach after workouts. Cacao provides antioxidants, while almond milk adds a creamy texture with fewer calories than regular milk.
- Ingredients:
- Half water, half almond milk
- Ice
- Unsweetened cacao
- Fresh mint leaves
- 2 scoops protein powder (40g)