Thinking About Trying Protein Powder for Weight Loss? Here's How to Choose the Healthiest Option For You

Trying to keep track of all the nutrients your body should be getting can be tough, but protein is an important one. According to research, not getting enough protein is correlated with physical weakness, anemia, lower immunity and more. And if you’re on a weight loss journey, protein might just be your best friendâ€"high protein foods are more satiating, and consuming them regularly can result in an increase in both metabolism and energy.

If you’re looking for a way to up your protein intake, one easy strategy is protein powder, which can help with weight loss and is a quick way to get extra nutrients in your diet. But is protein powder actually healthy? We’ve got the answer to that and more, including what are the types of protein powder, what are the best protein shakes for weight loss, when should you drink them, and what you should keep in mind when choosing one. Here’s what you need to know.

Types of protein powder for weight loss

A few popular types of protein powders for weight loss are:

Whey: A mixture of proteins isolated from whey (a liquid found in milk that is also created during cheese production) that is a complete protein and quickly digestible. 

Casein: A complete protein that is the most commonly used milk protein (therefore it contains lactose) and takes longer to digest.

Pea: A plant-based protein that is incomplete and comes from pea flour. Digestion time is a “medium” length when compared to other proteins.

Other vegan options: Besides pea protein, other popular options include soy, hemp, chia and brown rice, all of which are typically incomplete proteins.

Collagen: This incomplete protein often comes in the form of collagen peptides as collagen needs to be broken down into this form before it can be digested.

Related: Cake Batter Protein Shake

What to look for in protein powder for weight loss

When you’re shopping for protein powders, one of the most glaring differences you’ll notice between the different types is the distinction between complete and incomplete protein. In short, experts explain that protein either contains all of the nine essential amino acids that the body needs to get from our diet (complete) or is missing one or more of them (incomplete). 

“In regards to protein, it really comes down to amino acid composition,” explains Tyler Giles, the general manager of Oregon-based HealthWay Nutrition Center. “Protein is made up of chains of amino acids and different protein sources will have their own amino acid profile. Protein is often graded by whether it contains all the amino acids that are essential (meaning our bodies cannot manufacture them and we must get them from our diet). Another common focus is a given protein’s branched chain amino acid content. Our muscles are [composed] of approximately 40 percent branched-chain amino acids (BCAAs) and proteins rich in BCAA are valued for supporting muscle tissue.”

Related: Treat Yourself to 10 Low-Carb, High-Protein Desserts 

While your protein intake shouldn’t consist of protein powder alone, if you opt for a protein powder that’s made up of incomplete protein (like collagen, pea protein, and other common sources of vegan protein powder), it’s important to make sure you have additional incomplete protein sources during the day in order to get all of the amino acids (the American Society for Nutrition has a helpful chart on complementary sources of protein).

How to use protein powder for weight loss

So, should you think of protein shakes as a meal replacement and drink them for breakfast, lunch, and dinner? Experts advise against that, even if your goal is weight loss. Instead, you’ll probably want to sip on them between meals, or consider replacing one meal with a protein shakeâ€"tops. 

Kait Richardson, a Florida-based nutritionist, emphasizes that the protein powder used in protein shakes are just supplements to add to your diet versus replacing an entire meal or food group. If you’re trying to lose weight, you should be considering your diet as a whole versus one single supplement. If you do use a protein shake to replace a meal, you need to be conscious of balancing out nutrients. Giles specifically educates customers on including healthy fibers and fat, which will help stabilize your blood sugar and keep you feeling full. 

Related: Keto Fat Bomb Recipes

“All too often people are unwittingly consuming a sugary fruit smoothie spiked with protein, which is not ideal for weight loss,” Giles adds. “Keep the sugar in check and balance what sugar is present with protein, fats and fiber.”

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What to mix protein powder with for weight loss

There are numerous options when it comes to the liquid you mix protein powder with. Water is probably the most common and if you’re monitoring your calories for weight loss, as water is a zero-calorie option. Other choices include milk, almond milk, soy milk and coconut water. When mixing your protein powder with liquid, using a shaker cup will be the best option. Simply add the recommended number of scoops of protein powder and fill with the amount of liquid instructed on the packaging. Screw on the lid and give it a quick shake; shaker cups help keep the protein powder from clumping and help keep each sip smooth. 

Additionally, if you drink smoothies for breakfast or as a way to replenish fuel after a workout, you can put your protein powder into the blender before you mix up the smoothie. It can be helpful to put the powder near the blades so it gets fully mixed with your other ingredients and doesn’t cake up on top.

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Best protein shakes for weight loss

If you’re looking to make it simpler and get some expert guidance, Michael Bires, founder and CEO of NutritionFaktory.com, shares the top protein shakes he recommends to his customers and team of athletes.

“[This protein is] cleanâ€"low in fat, carbohydrates, sugar and caloriesâ€"easy to digest and [the] flavors are amazing,” he says.

“[This] protein is by far the best combination of texture and flavor that I’ve found,” explains Bires. 

“I have yet to find a pea protein that tastes great, but NOW Foods seems to offer the best value pea proteinâ€"and I do like that they don’t have any artificial sweeteners,” he says. 

“[It] tastes very good for a vegan protein, includes no artificial sweeteners, and includes probiotics and digestive enzymes for added benefits and absorption,” Bires notes. 

“Zero carbs, zero sugar and works great for baking and various protein recipes,” he says. 

You may notice that this list doesn’t include any ready-to-drink protein shakes. This is because, according to Bires, â€œthey are very unstable as once protein is ‘liquified,’ it loses much of its ‘usable’ protein.” He adds that these drinks then sit in a warehouse and then a store, and by the time they reach the customer, the majority of usable protein is gone. 

Ready to start your protein shake journey yet? We thought so. While you’re at it, check out this recipe for creamy chocolate protein nice cream.

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