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Weight Management
Weight Management

Is Protein Powder Good for Weight Loss?

Christine Russell, MS, RD, LD, CDCES
Author: 
Medical Reviewer: 
Christine Russell, MS, RD, LD, CDCES
|
Author: 
Jennifer Huddy, MS, RD, LD
Published:
July 11, 2023
Updated on
#
min read
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Table of Contents

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Weight Management

Key Takeaways

  • Protein powder may aid weight management by reducing appetite, increasing fat loss, and preserving muscle mass. 
  • Certain populations, like those with kidney disease, should use extra caution with protein supplements.
  • If you choose to supplement your diet with protein powder, select a product with high-quality protein tested by third-party companies, and avoid overuse.  

High-protein diets are commonly recommended for weight management to boost metabolism and help with cravings. Because of this, many people take supplements like protein powder to meet their protein goals. 

Studies show high protein diets may help reduce appetite and contribute to weight loss. While protein powder can be a convenient tool for achieving this type of eating pattern, it’s not for everyone.

Continue reading to learn more about the pros and cons of using protein powder for weight management.  

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Is Protein Powder Good for Weight Loss?

Including protein powder in your diet is an easy way to sustain a high-protein diet commonly recommended for people with elevated body weights. Research shows a high-protein diet may aid in weight management efforts by reducing fat mass, preserving muscle, and controlling appetite.   

However, it’s important to remember that excess protein is burned for energy and stored as fat, meaning that too high of a protein intake may counteract your weight management goals.   

What is Protein Powder?

Protein powders are supplements that dissolve in liquid to make protein shakes. They’re made by processing food sources of protein, like milk, eggs, or peas, into a powdered form. 

Protein powders are typically flavored with sugar or artificial sweeteners and may have added vitamins and minerals. 

Like other dietary supplements in the United States, the Food and Drug Administration does not closely regulate protein powder. This means the product you purchase may not have been tested for purity, quality, or effectiveness.  

Nutritional Value of Protein Powder

Though the nutritional value of protein powder varies significantly across brands, on average, two scoops of whey protein powder contains: 

  • 150 calories.
  • 26 grams of protein.
  • 2 grams of fat. 
  • 7 grams of carbohydrates. 
  • 0 grams of fiber. 
  • 2 grams of sugar. 

In addition, many protein powder supplements contain various amounts of vitamins and minerals, such as calcium, iron, and potassium.  

Benefits of Protein Powder for Weight Management 

Research has linked high-protein diets to improved weight management outcomes, with a few studies specific to protein powder use. 

It’s common for some muscle mass to be lost during weight management efforts, and a high-protein diet may help minimize this. Studies show that consuming adequate protein prevents the breakdown of lean body mass.

Preserving muscle mass during weight loss has been linked with improved metabolism along with better muscle and bone strength. 

A 2008 study compared two groups of people with and without the use of a whey protein supplement. Results found that the protein supplement group lost more body fat and had greater preservation of lean body mass than the control group. 

Drawbacks

Protein powder can make it easy to consume too much protein, and there are health risks associated with very high-protein diets in the long term, including impacts on bone health, kidney and liver function, and heart disease. Certain populations, like those with kidney disease, should use extra caution with protein supplements.

Some evidence has identified negative impacts on gut health with excess protein intake. This is thought to result from unused protein moving into the large intestine, where the gut bacteria digest it. In addition, many protein powders contain artificial sweeteners, which may harm gut health. 

Though more research is needed to fully understand the health impacts of these changes on the gut microbiota, some studies suggest an increased risk of metabolic disease.

If you experience digestive symptoms like abdominal pain, bloating, or urgent bowel movements after adding a protein supplement to your diet, it may be a sign you’re consuming too much protein. 

In addition, some protein powder supplements have been found to be contaminated with heavy metals like lead and arsenic. However, more research is needed to determine any adverse health effects from the levels found in the powders. 

How Much Protein Should I Have Each Day?

Though protein is important for weight management and general health, most Americans consume adequate protein, often exceeding their protein needs. 

The Dietary Guidelines for Americans recommend between 46 and 56 grams of protein per day for healthy adults. However, a person’s protein needs vary greatly depending on height, body mass, age, and activity level. 

Calculating Daily Protein Intake

The recommended dietary allowance (RDA) for protein for healthy adults is 0.8 grams per kilogram of body weight per day. Below are a couple of examples of what this might look like for different body weights. 

  • 150 pounds (68.2 kilograms): 54.5 grams of protein per day
  • 200 pounds (90.9 kilograms): 72.7 grams of protein per day
  • 250 pounds (113.6 kilograms): 90.9 grams of protein per day

Certain populations, like older adults, athletes, and people with obesity, may have higher protein requirements than average. For example, extremely active individuals may need 1.4-2.0 grams of protein per kilogram per day, while elderly individuals may require 1.5 grams per kilogram per day to maintain muscle mass. 

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Types of Protein Powders

There are numerous types of protein powders, which can mainly be divided between plant-based and animal-based. You may also find products containing a mixture of protein sources. 

Some of the most common protein powder supplements include: 

  • Milk protein from whey or casein.
  • Egg white protein.  
  • Pea protein.
  • Soy protein.
  • Hemp seed protein.
  • Rice protein.

Tips for Choosing the Best Protein for Your Body

When choosing a protein powder, the first step is to consider any dietary restrictions, food allergies, or intolerances. Closely examine the ingredient list to ensure you will tolerate the product. 

Second, consider the quality of the protein. Not all proteins are created equal; some are missing essential amino acids. 

A “high biological value” protein means it has adequate amounts of the amino acids essential for human health. Animal and dairy-based proteins tend to fall under this category, with whey protein being one of the highest quality. 

Soy protein is a plant-based example of a complete protein, and pea protein also has a high biological value. 

Lastly, consider choosing products tested for quality by third-party organizations to ensure the ingredients marketed are present and there aren’t any heavy metals. 

Benefits of Eating Protein-Rich Foods vs. Protein Supplements

Research shows that both protein supplements and high-protein foods can effectively improve health. However, replacing too many meals with protein supplements can result in a decreased intake of nutrient-dense foods.  

If you’ve been told by your doctor or dietitian you need to increase your protein intake, consider focusing on plant protein sources that have been associated with decreased risk of chronic diseases, such as: 

  • Beans and lentils.
  • Nuts, nut butters, and seeds. 
  • Tofu and edamame. 
  • Quinoa. 

If you struggle to meet your protein needs due to food preferences, dietary restrictions, or your lifestyle, supplementing your diet with protein powder can be a convenient way to ensure adequate intake. Talk to a registered dietitian for information on how to safely incorporate this. 

Takeaway

High-protein diets can be effective for weight management, and utilizing protein powder is a convenient way to do this. However, most people in the United States meet or exceed their protein needs, and too much protein may have negative long-term health impacts. 

While it’s best to get most of your protein from food sources, it may be appropriate to supplement your diet with a high-quality protein powder. Talk to a registered dietitian and doctor for information on safely using protein supplements for weight management. 

Having trouble losing weight? Take the weight loss quiz to understand your next steps and reach your goals.

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How a Dietitian Can Help

Consider establishing care with an online registered dietitian through Nourish for individualized guidance on protein needs for weight management, supplements, and more. We’ll support you every step of the way in meeting your health goals while maximizing insurance coverage.

Find a dietitian near you that accepts insurance using Nourish.

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References

View all references
  1. Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-Oja, O.-M., El-Nezami, H., & Kolehmainen, M. (2019). Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople? Nutrients, 11(4). 

‍

  1. Dietary Supplements for Exercise and Athletic Performance. (2021, March 22). NIH.

‍

  1. Beverages, ABBOTT, EAS whey protein powder. (2019, April 1). USDA FoodData Central. 

‍

  1. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S – 1329S.

‍

  1. Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S., & Bastian, E. D. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutrition & Metabolism, 5, 8.

‍

  1. Vasconcelos, Q. D. J. S., Bachur, T. P. R., & Aragão, G. F. (2021). Whey protein supplementation and its potentially adverse effects on health: a systematic review. Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition et Metabolisme, 46(1), 27–33.

‍

  1. Samal, J. R. K., & Samal, I. R. (2018). Protein Supplements: Pros and Cons. Journal of Dietary Supplements, 15(3), 365–371.

‍

  1. Ruiz-Ojeda, F. J., Plaza-Díaz, J., Sáez-Lara, M. J., & Gil, A. (2019). Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Advances in Nutrition, 10(suppl_1), S31–S48.

‍

  1. Bandara, S. B., Towle, K. M., & Monnot, A. D. (2020). A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicology Reports, 7, 1255–1262.

‍

  1. Dietary Guidelines for Americans. (2020, December). United States Department of Agriculture. ‍
  2. ‍Hertzler, S. R., Lieblein-Boff, J. C., Weiler, M., & Allgeier, C. (2020). Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients, 12(12).
Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

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Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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