Is Protein Powder Good for Weight Loss?

Exploring the role of protein in a weight loss journey

Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN

If you’re on a journey to lose unwanted weight, you've likely incorporated protein powders into your routine or at least contemplated using them. Popular in the fitness community, many people turn to protein powder supplements to support their weight loss efforts. But does this approach work?

Protein is a macronutrient that is important for building and repairing tissue, including muscle, immune health, growth, etc. Eating adequate amounts of protein may support weight loss because protein rich foods increase satiety. Using protein powder as part of a balanced eating plan can help you meet your nutrient needs and may assist you in reaching your weight goals, but you shouldn't rely solely on the supplement. Protein powder isn’t the solution but instead is a tool.

Below we examine the potential benefits of incorporating protein powder into a weight loss plan. We also take a look at its effects on appetite, metabolism, and muscle preservation, and offer practical suggestions for using protein powder as part of a balanced weight-loss approach.

The Relationship Between Protein and Weight Loss

Protein is an essential nutrient many people associate with muscle. You need protein to maintain and build muscle, but that’s not its only role. You also need protein to make cells, enzymes, and hormones. The elements of protein (also known as amino acids) are vital for the structure and function of every organ and tissue in your body.

Protein needs are highly individual. and depend on various factors, including height, weight, gender, activity level, and medical status. Daily protein needs for the general population tend to range from 0.8 grams per kilogram of bodyweight up to 1.5 grams of protein per kilogram of body weight. But over the past couple of decades, researchers have found that getting about 30% of your calories from protein is a tool that benefits weight management.

In a study published in The Journal of Obesity and Metabolic Syndrome, researchers found that a high protein diet, containing 27% to 35% of total energy intake as protein led to increased levels of satiety, increased energy expenditure, weight loss, and decreased risk of obesity-related diseases. Note that more long term research is needed to determine the affects of protein.

The Benefits of Protein Powder in Weight Loss

Evidence shows that high-protein diets benefit weight management. But does that include protein powder? It can. When following a high-protein diet, you aim to consume more protein while cutting back on carbohydrates or fat. Ideally, you should eat mostly high-quality, whole-food sources of protein that provide all the essential amino acids like meat, poultry, and fish. Plant sources of protein can also be consumed to meet your protein needs, including legumes, nuts, seeds, and whole grains.

If you’re having a hard time meeting your higher protein needs, you may find protein powder a convenient tool. These dietary supplements are an easy source of high-quality protein. Protein powder supplements also can help you on your weight loss journey by curbing cravings, reducing calorie intake, and keeping your macronutrient intake balanced.

Role in Appetite Control

Eating protein-rich foods stimulates the release of hormones in your stomach that activate the satiety centers in your brain. The release of these satiating hormones is also what helps control cravings.

According to Megan Hilbert, MS, RDN, of Top Nutrition Coaching, "Protein intake can also help suppress a hormone known as ghrelin, which is a hormone that increases hunger levels."

You can get the same appetite-controlling benefits from your high-quality protein powder. Whey protein is a popular dietary supplement that may also help with weight management by reducing your appetite, according to a small clinical trial (nine participants) published in Nutrients. In this study, individuals drank a whey protein shake about two hours before a meal, and when it came time to eat they said they felt fuller and less hungry. While this is promising, the authors of the study say that more research is needed to confirm the results.

Boosting Metabolism and Fat Burning

High-protein diets also support weight management by boosting your natural metabolism and fat-burning capabilities. One of the pitfalls of losing weight is its effect on your metabolism. Body size affects metabolic rate and as you lose weight, your metabolism typically slows down so you burn fewer calories.

Eating more protein when losing weight may lessen the slowdown in your metabolic rate. Hilbert says that since protein takes more energy to burn and break down, it has what's called a "high thermic effect" which means it requires more calories to digest.

A higher protein diet may increase your resting metabolic rate. A meta-analysis published in the Journey of Obesity and Metabolic Syndrome showed that high protein diets increase overall energy expenditure because proteins burn more energy during digestion (have a higher diet-induced thermogenesis) and protein intake prevents a decrease in fat-free mass (AKA muscle mass), which maintains the resting energy exposure despite overall weight loss.

Athletes, bodybuilders, and exercise-goers use protein powder supplements to help maintain and build muscle. It can help you too on your weight loss journey when combined with strength-training exercise.

Preserving Lean Muscle Mass

When losing weight, you want to lose excess body fat, not muscle. Upping the amount of protein you consume on your balanced diet may help preserve more of your lean muscle mass, while you lose the fat. Protein powder supplements can supply the additional high-quality protein your body needs to maintain and build muscle mass.

Choosing and Incorporating Protein Powder

Whey, egg, soy, hemp, and pea are just a few protein powders you might find when looking for a protein supplement. These supplements may come in a variety of flavors and some may even have added nutrients like carbohydrates or vitamins and minerals to boost nutrition content. Though it’s great to have options, you might find it overwhelming to pick what is best for your needs.

When choosing a protein powder, select a high-quality source of supplement that provides all of the essential amino acids. Check the nutrition facts label and ingredients list and choose a protein powder that has high-quality ingredients that fit your nutrition goals and please your taste buds. Avoid protein powder supplements with added sugar or too many artificial ingredients. You also want to check the expiration date and storage guidelines. Though shelf-stable, protein powders don’t last forever.

It's important to meet your daily protein needs and doing so will require you to eat adequate amounts throughout the day. "It's best to spread protein intake evenly throughout the day, so if there are some meals you may struggle to get protein in, protein powder can help boost this," Hilbert says. Add protein powder to your post-workout shake, mix it into your morning breakfast cereal, or use it to make your own high-protein snack bars. 

Practical Considerations and Potential Risks

Protein powder is a convenient way to add high-quality protein to your diet. High-protein diets support weight loss by keeping hunger pangs away, revving up your metabolism, and preserving muscle mass.

But protein powders work best when part of a balanced eating plan. No matter how great your supplement is, it can’t replace the valuable nutrition you get from eating real, whole foods. Relying on supplements to meet nutrient needs can lead to nutritional deficiencies. In addition, to lose weight and keep it off, you'll need to be physically active.

Protein powders can be a helpful tool for weight management, but they aren't a replacement for whole foods and are more of a nutrition booster. Dietitians generally recommend protein powders, and other supplements, as a boost to other whole foods like a fruit and veggie smoothie, a more nutritious baked good, or something to mix in your oatmeal or yogurt.

Related: 7-Day High-Protein Meal Plan & Recipe Prep

Before investing in a big container of protein powder, do a little research. Are you okay with animal-based proteins or would you prefer plant-based? Do you want a protein supplement with or without flavor?

Also, check with a healthcare provider — like a registered dietitian — before making the switch to a high-protein diet with added protein powder supplements. Too much protein isn’t good for everyone, especially people with underlying health conditions like kidney disease.

And don’t use price as a judgment of quality. Just because it costs more doesn’t mean it’s better or safer. Instead, look for brands that have third-party testing certification from ConsumerLabs.com or NSF.