Protein is an important nutrient for weight loss.
Getting enough can boost your metabolism, reduce your appetite and help you lose body fat without losing muscle.
Protein shakes are an easy way to add more protein to your diet, and have been shown to help with weight loss.
Protein shakes are drinks made by mixing protein powder with water, although other ingredients are often added as well.
They can be a convenient addition to the diet, especially when access to quality high-protein foods is limited.
Although most people don't need them to meet daily protein requirements, they can also be useful if you need to increase your intake for some reason.
You can buy protein powder and mix it yourself, but you can also get many different brands of pre-made liquid shakes.
Some of the most popular types of protein powder on the market are:
- Whey protein: Quickly absorbed, dairy-based. Contains all the essential amino acids (
1 ). - Casein protein: Slowly absorbed, dairy-based. Contains all essential amino acids (
1 ). - Soy protein: Plant-based and contains all essential amino acids. Also contains soy isoflavones, which may provide some health benefits (
2 ). - Hemp protein: Plant-based and high in omega-3 and omega-6 fats, but low in the essential amino acid lysine (
3 ). - Rice protein: Plant-based and low in the essential amino acid lysine (
3 ). - Pea protein: Plant-based and low in the non-essential amino acids cystine and methionine (4).
Some brands contain a mix of different types of protein powder. For example, many plant-based brands combine types to complement each other's amino acid profile.
BOTTOM LINE:Protein shakes can contain different types of protein, each with its own characteristics.
Protein can decrease hunger and appetite in two main ways.
First, it increases levels of appetite-reducing hormones like GLP-1, PYY and CCK, while reducing levels of the hunger hormone ghrelin (
Second, protein helps you feel full for longer (
In one study, a high-protein breakfast helped participants consume up to 135 fewer calories later in the day (
In another, overweight men who had been on a weight loss diet increased their protein intake to 25% of total calories. This increase cut cravings by 60% and late-night snacking by half (
Increasing protein intake from 15% to 30% of total calories helped participants in another study consume 441 fewer calories per day without actively trying to limit their portions (
What's more, by the end of the 12-week study period, they had lost an average of 11 lbs (5 kg) (
These shakes can be a convenient way to add extra protein to your diet. However, keep in mind that too much can still lead to excess calories.
Another study found that shakes containing 20-80 grams of protein all decreased hunger by 50-65%, regardless of the amount of protein in their shakes (
So if you're trying to lose weight, 20 grams per shake seems sufficient to reduce hunger.
BOTTOM LINE:Protein can decrease your appetite by affecting your hunger hormones. It can also help you feel full for longer, which can help you eat less and lose body fat.
High protein intake can boost your metabolism, helping you burn slightly more calories each day (
That's in part because a high-protein diet — especially when combined with strength training — may help you build muscle.
This can speed up your metabolism because muscle burns more calories than fat.
One study gave obese participants shakes with either 200 or 0 grams of extra protein per week.
Those given the protein gained 2.8 lbs (1.3 kg) more mass following a 13-week training program (
In another study, researchers gave participants a combination of foods and shakes providing either 0.5 g/lbs or 1.1 g/lbs (1.2 g/kg or 2.4 g/kg) of protein per day.
After 6 weeks, those on the higher-protein diet gained 2.4 lbs (1.1 kg) more muscle and lost 2.9 lbs (1.3 kg) more fat (
It should be noted, however, that your ability to gain muscle during a weight loss diet may depend on the amount of muscle you already have (
Protein can also increase metabolism because of the amount of calories needed to digest and metabolize it. This is known as the thermic effect of food (TEF).
For instance, 15-30% of protein calories are burned during digestion, while only 5-10% of carb calories and 0-3% of fat calories are burned during digestion (
BOTTOM LINE:Protein helps boost metabolism because a lot of energy is spent digesting and metabolizing it. It also helps you build muscle, which burns more calories than fat.
Different types of protein have different effects on the body.
For instance, whey is more quickly absorbed than casein, helping you feel less hungry in the short-term (
One study reports that 56 grams of whey protein per day helped overweight and obese participants lose 5 lbs (2.3 kg) more fat than the same amount of soy protein (
Another describes whey as 3 times more effective at maintaining muscle-building ability during a weight loss diet than soy protein (
That being said, not all studies agree that whey is superior. For example, one report notes that the faster hunger-reducing effect results in no differences in the amount of calories consumed at meals (
Furthermore, several reviews report equal amounts of fat loss with use of whey, soy, rice or egg-protein supplements (
One final factor to consider is the protein's quality.
Whey, casein and soy contain all the essential amino acids your body needs.
On the other hand, rice and hemp protein are low in the essential amino acid lysine, and pea protein is also low in the non-essential amino acids cystine and methionine.
That being said, these deficiencies likely don't cause a problem unless if shakes are the only source of protein in your diet.
Also, many plant-based protein powders mix different sources so that the mixture contains all the essential amino acids.
BOTTOM LINE:The exact type of protein powder you have in your shakes should not make a major difference for fat loss. Some studies show an advantage for whey, but the evidence is mixed.
Taking 1 shake per day should be a good way to start.
It is best to take it either before or instead of a meal, with 1 or 2 scoops of protein powder in the shake.
Mixing it with water, ice and perhaps a piece of fruit in a blender is a simple way to create a delicious and satisfying shake.
Side effects such as bloating, cramps, gas and diarrhea may occur if you're lactose intolerant and drinking shakes made with whey or casein.
These symptoms can be simply avoided by switching to protein powders not derived from dairy, such as egg, pea, soy, hemp or rice protein powders.
Of note, high-protein diets were once thought to have negative impacts on kidney and bone health, but newer research shows this is not true.
In fact, high protein intakes were never shown to cause any kidney damage in healthy people. However, lower-protein diets may be beneficial for those with existing kidney issues (
Protein is also an essential nutrient for bone formation and maintenance, and reviews show that there is no reason to restrict your intake to improve bone health (
Most studies report that total protein intakes of between 0.5-1.0 g/lbs (1.2-2.2 g/kg) per day provide most beneficial effects for weight loss.
This amount of protein normally represents around 25-35% of the calories you consume in one day and is generally considered safe.
You can read more about that here: How Much Protein Should You Eat Per Day?
BOTTOM LINE:Taking one shake per day is a good way to start, with 1 or 2 scoops of protein. Some people may experience digestive side effects.
Most people can easily get enough protein without using shakes.
That being said, these supplements are an easy, safe and delicious way to add extra protein in your diet.
If you're trying to lose weight, extra protein from shakes can help you feel less hungry, help you lose weight faster and lower the likelihood of regaining the lost fat.
The 7 Best Types of Protein Powder
Protein powders are very popular among health-conscious people.
There are numerous types of protein powder made from a wide variety of sources.
As there are so many options, it can be difficult to determine which will provide optimal results.
Here are 7 of the best types of protein powder.
Whey protein comes from milk. It is the liquid that separates from the curds during the cheesemaking process. It's high in protein but also harbors lactose, a milk sugar that many people have difficulty digesting.
While whey protein concentrate retains some lactose, the isolate version contains very little because most of this milk sugar is lost during processing.
Whey digests quickly and is rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise (
When amino acids are digested and absorbed into your bloodstream, they become available for muscle protein synthesis (MPS), or the creation of new muscle.
Studies reveal that whey protein can help build and maintain muscle mass, assist athletes with recovery from heavy exercise and increase muscle strength in response to strength training (
One study in young men showed that whey protein increased MPS 31% more than soy protein and 132% more than casein protein following resistance exercise (
However, a recent 10-week study found that postmenopausal women had a similar response to resistance training whether they took whey protein or a placebo (
Other studies in normal-weight, overweight and obese individuals suggest that whey protein may improve body composition by decreasing fat mass and increasing lean mass (
What's more, whey protein seems to reduce appetite at least as much as other types of protein (
One study gave lean men four different types of liquid protein meals on different days. The whey-protein meals led to the largest decrease in appetite and the greatest reduction in calorie intake at the next meal (
Some studies suggest that whey protein may also reduce inflammation and improve certain heart health markers in overweight and obese people (
SUMMARYWhey protein is quickly digested, providing a rapid rise in amino acids that may help increase muscle mass and strength. It may also reduce appetite and promote fat loss.
Like whey, casein is a protein found in milk. However, casein is digested and absorbed much more slowly.
Casein forms a gel when it interacts with stomach acid, slowing down stomach emptying and delaying your bloodstream’s absorption of amino acids.
This results in a gradual, steadier exposure of your muscles to amino acids, reducing the rate of muscle protein breakdown (22).
Research indicates that casein is more effective at increasing MPS and strength than soy and wheat protein — but less than whey protein (
However, one study in overweight men suggests that when calories are restricted, casein may have an edge over whey in improving body composition during resistance training (
SUMMARYCasein is a slow-digesting dairy protein that may reduce muscle protein breakdown and promote muscle mass growth and fat loss during calorie restriction.
Eggs are an excellent source of high-quality protein.
Of all whole foods, eggs have the highest protein digestibility-corrected amino acid score (PDCAAS).
This score is a measure of a protein's quality and digestibility (
Eggs are also one of the best foods for decreasing appetite and helping you stay full for longer (
However, egg protein powders are typically made from egg whites rather than whole eggs. Although the protein quality remains excellent, you may experience less fullness because the high-fat yolks have been removed.
Like all animal products, eggs are a complete protein source. That means they provide all nine essential amino acids that your body can't make itself.
What's more, egg protein is second only to whey as the highest source of leucine, the BCAA that plays the largest role in muscle health (31).
Keep in mind that egg-white protein hasn't been studied as much as whey or casein.
In one study, it demonstrated less potential to reduce appetite than casein or pea protein when consumed before a meal (
In another, female athletes taking egg-white protein experienced similar gains in lean mass and muscle strength as those supplementing with carbs (
Egg-white protein could be a good choice for people with dairy allergies who prefer a supplement based on animal protein.
SUMMARYEgg-white protein is high in quality and easily digested — though it may not keep you feeling as full as other protein powders.
Pea protein powder is especially popular among vegetarians, vegans and people with allergies or sensitivities to dairy or eggs.
It's made from the yellow split pea, a high-fiber legume that boasts all but one of the essential amino acids.
Pea protein is also particularly rich in BCAAs.
A rat study noted that pea protein is absorbed slower than whey protein but faster than casein. Its ability to trigger the release of several fullness hormones may be comparable to that of dairy protein (
In a 12-week study in 161 men doing resistance training, those who took 1.8 ounces (50 grams) of pea protein daily experienced similar increases in muscle thickness as those who consumed the same amount of whey protein daily (
In addition, a study revealed that humans and rats with high blood pressure experienced a decrease in these elevated levels when they took pea protein supplements (
Though pea protein powder shows promise, more high-quality research is needed to confirm these results.
SUMMARYWhile studies are limited, pea protein may promote fullness and increase muscle growth as effectively as animal-based proteins.
Hemp protein powder is another plant-based supplement that is gaining popularity.
Although hemp is related to marijuana, it only contains trace amounts of the psychoactive component THC.
Hemp is rich in beneficial omega-3 fatty acids and several essential amino acids. However, it is not considered a complete protein because it has very low levels of the amino acids lysine and leucine.
While very little research exists on hemp protein, it appears to be a well-digested plant protein source (
SUMMARYHemp protein is high in omega-3s and seems to be easily digested. However, it is low in the essential amino acids lysine and leucine.
Protein powders made from brown rice have been around for some time, but they are generally considered inferior to whey protein for building muscle.
Although rice protein contains all of the essential amino acids, it is too low in lysine to be a complete protein.
There isn't a lot of research on rice protein powder, but one study compared the effects of rice and whey powders in fit, young men.
The eight-week study demonstrated that taking 1.7 ounces (48 grams) of rice or whey protein daily resulted in similar changes in body composition, muscle strength and recovery (
However, more research on brown rice protein is needed.
SUMMARYEarly research on brown rice protein powder suggests it may have beneficial effects on body composition. However, it is low in the essential amino acid lysine.
Some protein powders contain a blend of plant sources to provide your body with all the essential amino acids. Two or more of the following proteins are usually combined:
- Brown rice
- Pea
- Hemp
- Alfalfa
- Chia seeds
- Flax seeds
- Artichoke
- Quinoa
Due in part to their high fiber content, plant proteins tend to digest slower than animal proteins. Although this may not pose a problem for many people, it can limit the amino acids your body can use immediately after exercise.
One small study provided resistance-trained young men with 2.1 ounces (60 grams) of whey protein, a pea-rice protein blend or a pea-rice blend with supplemental enzymes to accelerate digestion (
The enzyme-supplemented powder was comparable to whey protein in terms of the speed at which amino acids appeared in the blood.
SUMMARYSeveral protein powders comprise a mixture of plant proteins. Adding enzymes to these plant-protein mixtures may increase their digestion and absorption.
Although all protein powders provide a concentrated source of protein, certain types may be more effective at giving your body what it needs.
For Muscle Gain
Research has consistently confirmed whey protein's ability to promote muscle mass and recovery. While whey concentrate is cheaper than whey isolate, it contains less protein by weight.
Here are a few suggestions for whey protein powders:
- Optimum Nutrition Whey Protein: This whey protein isolate plus concentrate provides 24 grams of protein and 5.5 grams of BCAAs per serving.
- EAS 100% Whey Protein: This whey protein concentrate provides 26 grams of protein and 6.3 grams of BCAAs per serving.
- Dymatize Nutrition Elite Whey Protein: This combined concentrate and isolate gives 24 grams of protein and 5 grams of BCAAs per scoop.
- Jay Robb Grass-Fed Whey Protein: This whey protein isolate packs 25 grams of protein per scoop.
- Optimum Nutrition 100% Casein Protein: This casein protein offers 24 grams of protein per scoop.
- EAS Whey + Casein Protein: This combination of whey and casein protein concentrates boasts 20 grams of protein per scoop.
- Vega One All-in-One Nutritional Shake: This blend of pea protein, flax seeds, hemp and other ingredients has 20 grams of protein per scoop.
- MRM Veggie Elite: This blend of pea protein and brown rice protein with vegan digestive enzymes yields 24 grams of protein per scoop.
- 56 grams per day for the average sedentary man.
- 46 grams per day for the average sedentary woman.
- 56–91 grams per day for the average male.
- 46–75 grams per day for the average female.
For Weight Loss
Casein protein, whey protein or a combination of the two may be the best protein supplement for promoting fullness and fat loss:
For Vegetarians and Vegans
Here are a few high-quality protein powders containing single or mixed 100%-vegan plant proteins:
SUMMARYIt’s best to choose a protein powder based on your dietary preferences, food tolerances and health and fitness goals.
Protein powders can provide high-quality protein in a concentrated, convenient form.
Although not everyone needs protein powder supplements, they can assist you if you do strength training or cannot meet your protein needs with diet alone.
If you’re looking to up your protein intake, try one of these products today.
Protein Intake – How Much Protein Should You Eat Per Day?
Few nutrients are as important as protein. If you don't get enough through your diet, your health and body composition suffer.
However, there are vastly different opinions on how much protein people actually need.
Most official nutrition organizations recommend a fairly modest protein intake.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
This amounts to:
Though this meager amount may be enough to prevent downright deficiency, studies show that it’s far from sufficient to ensure optimal health and body composition.
It turns out that the right amount of protein for any one individual depends on many factors, including their activity level, age, muscle mass, physique goals and current state of health.
This article takes a look at optimal amounts of protein and how lifestyle factors like weight loss, muscle building and activity levels factor in.
Proteins are the main building blocks of your body, used to make muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters and various tiny molecules that serve many important functions.
Without protein, life as you know it would not be possible.
Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. These linked amino acids form long protein chains, which are then folded into complex shapes.
Some of these amino acids can be produced by your body, while you must get others through your diet. The latter are called essential amino acids.
Protein is not just about quantity but also quality.
Generally speaking, animal protein provides all essential amino acids in the right ratio for you to make full use of them — which makes sense, as animal tissues are similar to your own tissues.
If you're eating animal products like meat, fish, eggs, or dairy every day, you’re likely doing pretty well protein-wise already.
However, if you don't eat animal foods, getting all the protein and essential amino acids your body needs is a bit more challenging. In this case, you may be interested in this article on the 17 best protein sources for vegans.
Few people really need protein supplements, but they can be useful for athletes and bodybuilders.
SUMMARYProtein is a structural molecule assembled out of amino acids, many of which your body can’t produce on its own. Animal foods are usually high in protein, providing all essential amino acids.
Protein is incredibly important when it comes to losing weight.
As you know, you need to take in fewer calories than you burn to lose weight.
It’s well supported by science that eating protein can increase the number of calories you burn by boosting your metabolic rate (calories out) and reducing your appetite (calories in) (
Protein at around 25–30% of total daily calories has been shown to boost metabolism by up to 80–100 calories per day, compared to lower protein diets (
Yet, probably the most important contribution of protein to weight loss is its ability to reduce appetite and cause a spontaneous reduction in calorie intake. Protein keeps you feeling full much better than both fat and carbs (
One study in obese men showed that protein at 25% of calories increased feelings of fullness, reduced the desire for late-night snacking by half and reduced obsessive thoughts about food by 60% (
In another study, women who increased their protein intake to 30% of calories ended up eating 441 fewer calories per day and lost 11 pounds in 12 weeks — simply by adding more protein to their diet (
But protein not only helps you lose weight, it can also prevent you from gaining weight in the first place.
In one study, a modest increase in protein from 15% to 18% of calories reduced the amount of fat people regained after weight loss by 50% (
A high protein intake also helps you build and preserve muscle mass, which burns a small number of calories around the clock.
Eating more protein makes it much easier to stick to any weight loss diet — be it high-carb, low-carb or something in between.
According to these studies, a protein intake of around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2000-calorie diet.
You can calculate it by multiplying your calorie intake by 0.075.
SUMMARYA protein intake at around 30% of calories seems to be optimal for weight loss. It boosts your metabolic rate and causes a spontaneous reduction in calorie intake.
Muscles are largely made of protein.
As with most tissues in your body, muscles are dynamic and constantly being broken down and rebuilt.
To gain muscle, your body must synthesize more muscle protein than it breaks down.
In other words, there needs to be a net positive protein balance in your body — often called nitrogen balance, as protein is high in nitrogen.
For this reason, people who want a lot of muscle need to eat a greater amount of protein (and lift weights, of course). It’s well documented that a higher protein intake helps build muscle and strength (
People who want to hold on to muscle they've already built may need to increase their protein intake when losing body fat, as a high protein intake can help prevent muscle loss that usually occurs when dieting (
When it comes to muscle mass, studies usually don’t look at the percentage of calories but rather daily grams of protein per kilograms or pounds of body weight.
A common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg.
Other scientists have estimated the protein needs to be a minimum of 0.7 grams per pound, or 1.6 grams per kg (
Numerous studies have tried to determine the optimal amount of protein for muscle gain but many reach different conclusions.
Some studies show that more than 0.8 grams per pound (1.8 grams per kg) have no benefit, while others indicate that intakes slightly higher than 1 gram of protein per pound (2.2 grams per kg) is best (
Though it's hard to give exact figures due to conflicting study results, about 0.7–1 grams per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate.
If you're carrying a lot of body fat, using either your lean mass or your goal weight, instead of your total body weight, is a good idea, as it's mostly your lean mass that determines the amount of protein you need.
SUMMARYIt’s important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 grams per pound of lean mass (1.6–2.2 grams per kg) are sufficient.
Disregarding muscle mass and physique goals, people who are physically active do need more protein than people who are sedentary.
If your job is physically demanding, you walk a lot, run, swim or do any sort of exercise, you need to eat more protein.
Endurance athletes also need significant amounts of protein — about 0.5–0.65 grams per pound, or 1.2–1.4 grams per kg (
Older adults have significantly increased protein needs as well — up to 50% higher than the DRI, or about 0.45–0.6 grams per pound (1–1.3 grams per kg) of body weight (
This can help prevent osteoporosis and sarcopenia (reduction in muscle mass), both significant problems in the elderly.
People recovering from injuries may also need more protein (
SUMMARYProtein requirements are significantly increased in people who are physically active, as well as in older adults and people recovering from injuries.
Protein has been unfairly blamed for a number of health problems.
Some people believe that a high-protein diet can cause kidney damage and osteoporosis.
However, these claims are not supported by science.
Though protein restriction is helpful for people with pre-existing kidney problems, protein has never been shown to cause kidney damage in healthy people (
In fact, a higher protein intake has been found to lower blood pressure and help fight diabetes, which are two of the main risk factors for kidney disease (
Any assumed detrimental effects of protein on kidney function are outweighed by its positive effects on these risk factors.
Protein has also been blamed for osteoporosis, which seems strange considering that studies show that it can, in fact, prevent this condition (
Overall, there is no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to stay healthy.
SUMMARYProtein does not have any negative effects on kidney function in healthy people and studies show that it leads to improved bone health.
The best sources of protein are meats, fish, eggs and dairy products, as they have all the essential amino acids that your body needs.
Some plants are fairly high in protein as well, such as quinoa, legumes and nuts.
However, most people generally don’t need to track their protein intake.
If you're a healthy person trying to stay healthy, then simply eating quality protein with most of your meals, along with nutritious plant foods should bring your intake to an optimal range.
This is a very common misunderstanding.
In nutrition science, "grams of protein" refers to grams of the macronutrient protein, not grams of a protein-containing food like meat or eggs.
An 8-ounce serving of beef weighs 226 grams but only contains 61 grams of actual protein. Similarly, a large egg weighs 46 grams but only packs 6 grams of protein.
If you’re at a healthy weight, don't lift weights and don't exercise much, then aiming for 0.36–0.6 grams per pound (0.8–1.3 gram per kg) is a reasonable estimate.
This amounts to:
But given that there is no evidence of harm and a significant evidence of benefit, it’s likely better for most people to err on the side of more protein rather than less.
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