Most athletes take some form of protein powder to help them build stronger muscles. But did you know that that same protein powder could help you lose weight?
Although some protein powders are rich in fats and sugars, many are lean and could help you feel full faster and for longer. But which powder should you buy?
Protein has been scientifically proven to satiate hunger faster and for longer than fats and carbohydrates. Many protein powders contain very little sugar or fat, making them wonderful supplements for athletes trying to lose weight.
However, you have to be careful which powders you buy, as some are less lean than others.
If you are not sure which powders are best for you, keep reading. This guide will walk you through 8 of the best powders on the market and explain how they can benefit your waistline.
The Top 8 Best Protein Powders for Weight Loss In 2022
As you start searching for protein powders to help you lose weight, you may be surprised by how many options are on the market.
Save yourself some time by skipping long product reviews and check out our pick for the top 8 protein powders for weight loss.
All 8 brands have been thoroughly tested and reviewed for quality and we can guarantee their effectiveness.
1. Huge Whey Protein Powder
As we started testing protein powders, one product stood out from the crowd—Huge Whey Protein. Formulated using pure whey protein isolates, Huge Whey is both lean and packed full of low-calorie protein.
With every serving, you’ll absorb roughly 25 grams of protein and an additional 5 grams of branched-chain amino acids.
All of this protein comes with only 2.0 grams of fat and 0 grams of sugar, totaling 120 calories. You can purchase Huge Whey in four delicious flavors, including Cookies ; Cream, Strawberry Cheesecake, Vanilla Milkshake and Chocolate Peanut Butter.
This makes for a tasty treat after a workout when you want something sweet without all the fat and sugar of a milkshake.
Along with protein, Huge Whey also includes:
- Alkaline cocoa powder for flavor
- Lactase to breakdown lactose (dairy sugars)
- Papain to help break down proteins faster
- Sucralose for sweetness
- Xanthan gum to help the powder dissolve smoothly
Additionally, Huge Whey Protein Powder is fortified with 15 mg of calcium and 150 mg of potassium to support healthy bone tissue. Although these levels are lower than what you’d find in a multivitamin, they still help you reach your daily requirements.
Combined together, Huge Whey helps boost the metabolic breakdown of proteins and fats, helping you lose weight faster than before. Take 1 to 2 scoops of Huge Whey every day, mixed with water or skim milk, and feel the difference in no time. You’ll feel fuller faster and have few cravings throughout the day.
Click here to learn more about Huge Whey at their official webpage and pick up a tub of powder while you are there!
2. TL 100% Grass-Fed Whey Protein Powder
If you are looking for a top-of-the-line organic protein powder, you won’t find anything better than 100% Grass-Fed Whey Protein from Transparent Labs. As its name suggests, this powder is made with 100% grass-fed whey sourced from all-American dairy cattle. It’s organic, protein-rich, and incredibly lean.
In each serving of Transparent Labs’ 100% Grass-Fed Whey Protein, you’ll find 28 grams of protein with only ½ a gram of fat and 1 gram of sugar. This makes it one of the leanest products on the market with an incredibly high 88% protein-to-weight volume.
Best of all, it’s free of any unsavory additives, such as artificial sweeteners, dyes, or preservatives.
Along with protein, you’ll also consume 98 mg of calcium and 105 mg of potassium with each scoop. This is quite a lot more calcium than you’ll find in other brands, making up 8% of your daily requirement. Be warned, though, it is a bit salty. With 140 mg of sodium in each serving, you should stick to just one scoop.
Find 100% Grass-Fed Whey Protein online at their official website in 2 lbs and 5 lbs tubs and try one of their seven amazing flavors:
- Vanilla
- Milk chocolate
- Strawberry
- Caramel
- Cinnamon Pastry
- Cereal Splash
- Chocolate Peanut Butter
Our only complaint about Transparent Labs 100% Grass-Fed Whey is that it’s a little more expensive than other whey protein products. Considering its high-quality and organic ingredients, though, we believe it’s well worth the added price.
Thanks to its higher-than-average protein content, you’ll feel full soon after drinking a scoop or two and can enjoy it without worrying about excess fat or sugars. Each scoop measures 32 grams and can be mixed with skim milk or water to make a delicious milkshake.
3. Isopure Protein
As a brand, Isopure is well-known for its low-carb supplements but their most popular and famous product is their Isopure Protein Powder. They currently sell two varieties of protein powder—one zero-carb option and one low-carb option. The low-carb variety contains 3 grams of carbohydrates, none of which come from sugar, and the zero-carb variety, of course, has no carbs.
Each 2-scoop serving packs a whopping 50 grams of protein, which is enough to meet your daily requirements, with only 1 gram of total fat. Isopure protein powders are also fortified with an added 1000 mg of potassium and calcium to help support healthy bone functioning. Along with potassium, it also packs a handful of other essential vitamins, including:
- Vitamin A
- Vitamin C
- Vitamin K
- Vitamin E
- Vitamins B6 and B12
- Thiamin
- Riboflavin
- Biotin
Our only complaint about Isopure is that a 2-scoop serving contains 220 calories. This is more than other brands that rely on single-scoop servings but, for 50 grams of protein, this really isn’t so bad. That amount of protein will leave you feeling full for hours and fight off cravings for other snacks.
Find Isopure on Amazon in Creamy Vanilla, Unflavored, Alpine Punch, Dutch Chocolate, Coffee, Cookies ; Cream, Strawberries ; Cream, Toasted Coconut, and Vanilla Salted Caramel flavors.
4. Orgain Organic Plant Based Protein
Although the first three products listed here are all whey protein powders, we understand that not all athletes can consume dairy or animal products. For that reason, we wanted to introduce an all-natural, organic plant-based protein powder.
Orgain Organic Protein is completely vegetarian and vegan friendly, made from all-natural ingredients, such as:
- Acacia gum
- Rice Dextrin
- Rice Bran Extract
- Rosemary Extract
- Inulin fiber
What really stood out to us, though, is that despite being 100% plant-based, Orgain Organic Protein is also soy-free. Despite relying on non-standard protein sources, it still contains 21 grams of protein in every serving. Along with protein, you’ll also consume a large portion of your daily vitamin requirements. A single serving contains:
- Vitamin A - 400 mcg
- Vitamin C – 45 mg
- Calcium – 185 mg
- Iron – 4.5 mg
- Vitamin K – 70 mcg
- Phosphorous – 250 mg
Despite its high vitamin and mineral content, we did have a few complaints about Orgain Organic Plant Based Protein.
First, it contains more fat and sugar than all other products listed so far, with less protein. One serving of Orgain Organic Protein contains 3.5 grams of fat and another 6 grams of sugar. This makes it less effective for anyone trying to lose weight. It’s also a bit high in sodium, with 180 milligrams in each serving.
Finally, it relies on stevia and sugar alcohol for added sweetness, both of which have been shown to cause digestive problems and cramping in certain populations. If this isn’t a problem for you, you may enjoy Orgain’s three flavors—Chocolate, Vanilla, and Peanut Butter. Find it on Amazon and try it out today.
5. Pure Protein 100% Whey
If you’ve ever walked down the aisles of a major supermarket or pharmacy, you’ve likely come across a Pure Protein product. They’re pretty famous for their protein bars and powders, and for good reason—they offer everything you’d expect from a whey protein product.
Every scoop of Pure Protein contains 23 grams of 100% whey protein with 3 grams of sugar and 2 grams of fat, positioning somewhere in the mid-tier range of products.
If you are trying to limit cholesterol, though, we should note that it’s pretty low on the spectrum with only 40 mg in each serving.
Taking a look at the ingredients, you’ll find:
- Whey concentrate
- Whey isolate
- Fructose
- Stevia
- Natural flavorings, such as cocoa
- Soy lecithin to help it blend smoothly
Along with protein, each serving also contains 161 mg of calcium, 114 mg of phosphorous, 17 mg of magnesium, and 170 mg of potassium. These minerals help support healthy bone growth and make up a large portion of your daily requirements.
Although its ingredients are pretty simple, they’ll get the job done. Be warned, though, this product isn’t safe for athletes with soy allergies or lactose intolerances. It’s also not a smart choice for anyone who struggles to digest protein, as it lacks added enzymes like papain.
Overall, it’s a solid product perfect for anyone wanting to try a whey protein product. It’s easy to find and a bit less expensive than other brands. Find it in your local supermarket or on Amazon. It comes in both vanilla and chocolate flavors, sweetened with stevia and fructose.
6. Ghost Whey Protein
As you dive deeper into the world of protein powders and workout supplements, you’ll quickly realize how many products are packaged in domineering black plastic tubs with hyper-masculine phrases like “extreme”, “shred”, “mutant”, and “hardcore”.
While most of these products are marketed to gym-rat bodybuilders, Ghost Whey Protein takes a different approach.
Rather than taking itself so seriously, Ghost presents itself in a fun and playful cream-colored tub emblazoned with graffiti, and ghosts. Inside, you’ll find a potent blend of whey proteins, including 14.53 grams of whey isolate, 2.98 grams of hydrolyzed whey, and 13.16 grams of whey concentrate. Altogether, that’s over 30 grams of protein in each scoop.
Along with that hefty dose of protein, you’ll find 2 grams of sugar and 1.5 grams of fat, although 1 gram of that fat is saturated. Nonetheless, it’s a pretty standard dosage of both that’s easily offset by the higher-than-average amount of protein.
As for the vitamin and mineral content, you’ll find varying amounts in different flavors but each variety contains somewhere around 135 mg of calcium and 112-141 mg of potassium. Ghost Whey Protein doesn’t contain any iron or additional vitamins, making it one of the more standard options on the market.
Ghost has focused on creating brand-name flavors, some of which are the most exciting you’ll find among any protein powder. These include:
- Nutter Butter
- Oreo
- Chips Ahoy!
- Cereal Milk
- Milk Chocolate
- Coffee Ice Cream
- Peanut Butter
You won’t find many brands with that range of fun flavors. Check them out on Amazon and pick up a 2 lbs tub today.
7. Optimum Nutrition Gold Standard Hydro Whey
Anyone familiar with protein powders has likely already heard the name Optimum Nutrition. Their products are well respected within the bodybuilding community and for good reason.
As its name suggests, Gold Standard Hydro Whey is the gold standard of what a quality protein powder should be.
Each serving of Gold Standard Hydro Whey contains 30 grams of protein and an added 8.8 grams of branched-chain amino acids. Compared to normal Gold Standard Whey, the hydrolyzed variety contains 6 more grams of protein in each serving, helping you feel fuller faster and for longer.
They recommend taking it first thing in the morning or right before a workout to get the best results. Start with a standard 2-scoop dose and mix it with water or skim milk to get the best consistency.
It contains sunflower and soy lecithin to help it blend smoothly. However, be careful if you have a soy allergy because it’s unclear how much soy each serving contains.
Check out Optimum Nutrition Gold Standard Hydro Whey on Amazon today and try it in either Turbo Chocolate or Vanilla Bean flavors.
8. Dymatize ISO 100
Last but not least, we have Dymatize ISO 100. Dymatize is another popular brand known for its wide range of workout supplements, including creatine and pre-workout powders, glutamine, and protein powders. Its standard line of protein powders is known as ISO 100. ISO 100 is a hydrolyzed protein powder, meaning its protein comes from whey concentrates that have been broken down by added enzymes.
As far as nutrients go, Dymatize ISO 100 is pretty standard, with 25 grams of protein and very few added minerals or vitamins. It does score points, though, for having just 0.5 grams of fat and 1 gram of sugar. As far as vitamins and minerals go, Dymatize ISO 100 contains 130 mg of calcium and 1 mg of iron.
Although Dymatize easily fades into the background of other similar products, its real selling point is its wide range of delicious flavors. Although not all of these flavors are currently available, Dymatize regularly releases exciting new varieties, including:
- Birthday Cake
- Cappuccino
- Chocolate
- Chocolate Peanut Butter
- Cocoa Pebbles
- Cookies ; Cream
- Dunkin’ Mocha Latte flavor
- Fruity Pebbles
- Fudge Brownie
- Strawberry
- Vanilla
If that isn’t enough of a selling point, Dymatize is also much cheaper than other products on the market. You can pick up a 1-lbs tub of Dymatize on Amazon for only $24.99, making it an ideal brand for anyone new to protein powders. Give it a try and let us know how it works for you!
How Protein Powder Helps You Lose Weight
When athletes first start taking a protein powder, they often do so to gain more muscle mass. Yet, protein powders can also effectively help you lose weight.
Protein is a complex macronutrient that plays many roles throughout the body. Find out here how it can help you burn fat and also fight off hunger.
Protein Powders Boost Fat Loss
Proteins are one of the three essential macronutrients needed to maintain healthy bodily functions. Yet, protein is a very broad term for a group of compounds made up of twisted bands of amino acids. Some proteins act as biological messengers while others carry out work and build new tissue.
They act as the basic building blocks for muscle tissue and also make up a large portion of a healthy diet.
Consuming protein has many effects on the body but one of its most important effects is that it can help you burn fat. When you consume protein, it largely remains undigested in the stomach. It’s not until it passes into the small intestine that the body starts breaking it down into useable energy and nutrients.
Your pancreas releases a specific enzyme called protease that breaks down the peptide bonds holding together the proteins. As this slurry of partially digested proteins passes through your small intestine, the amino acids are slowly absorbed and reassembled into new proteins elsewhere in your body.
During this long process, your body exerts energy passing large chains of amino acids throughout your system. The more complex the protein, the harder it is to digest. Compared to carbohydrates and fats, it takes much longer for your body to break down protein and, therefore, uses more energy. In this case, energy equals calories, and calories equal weight.
If you’re looking to boost weight loss even further, consider taking a fat burner too.
Protein Powders Help Decrease Appetite
Keep in mind that proteins are complex chains of amino acids folded into intricate bundles. Some proteins are made up of as many as 2,000 amino acids, bonded together by peptide bonds. Breaking these bonds requires specific enzymes that are only produced by certain organs. Therefore, it takes more time for proteins to digest than carbohydrates and fats.
Since protein takes longer to digest, your stomach and digestive system remain preoccupied for longer than if you were to eat starchy carbs and fats. The longer your digestive system stays preoccupied, the longer you can go without feeling hungry or having cravings.
Therefore, consuming more protein can help you make it through the day without hunger pangs.
Other findings have shown that protein can help reduce cravings by releasing the hormones GLP-1 and PYY. By acting on the areas of your brain that trigger feelings of hunger, these two hormones help stabilize your appetite and make you feel satiated for longer after a meal. Several other studies have explored how consuming protein can directly reduce your appetite.
A study conducted in 2019 found that nine young women with obesity felt far fewer cravings throughout the day after consuming a protein shake first thing in the morning.
Another study found that men were less likely to eat as much if they consumed 20 grams of protein half an hour before a meal. Interestingly, though, these results were less profound if they consumed protein immediately before eating.
Although both of these studies were small in scale, their results are huge and show a lot of promise for proving that protein is an effective solution for fighting off cravings and satiating a large appetite.
As researchers continue exploring how proteins affect the body and mind, we’re sure to better understand how protein powders can help you lose weight.
Protein Powders Help Maintain a Healthy Metabolism
It’s widely known and accepted that a high-protein diet mixed with daily exercise can help build strong muscle mass. Protein is the main building block for muscle tissue and, without it, you wouldn’t be able to recover after an intense workout.
Yet, building strong muscles does more than just improve your physique. It also helps maintain an active metabolism.
Many athletes and bodybuilders feel stuck on a rollercoaster of bulking up and then cutting back down. They consume more calories to gain muscle mass and then have to cut back down because they gained too much fat along the way.
Protein powders help circumvent this problem by providing all the necessary protein to maintain healthy musculature while also allowing you to burn fat from your waistline.
The more muscular your body, the more calories you’ll burn every day. Therefore, maintaining a strong physique can help you reach caloric deficit by consuming more energy. If you allow yourself to lose muscle mass while cutting, it could negatively affect your metabolism, slowing down your body’s natural fat-burning process.
Consuming protein helps fight this process by actively maintaining your musculature even as you burn fat.
How to Use Protein Powder for Weight Loss
Before you start taking a protein powder, take some time to read up on the most effective ways to consume it. If you are trying to lose weight, some methods won’t be as effective as others. Check out our recommendations below and let us know what works for you.
How Much Protein Powder Should You Take?
Always check the manufacturer’s instructions before taking a workout supplement. There should be clear directions on the back of the bottle telling you how much powder you should take. If not, a good rule of thumb is to take 1 or 2 scoops at a time.
Most protein powders contain about half of your daily protein requirement in a single scoop, so any more than 2 scoops will be a waste. Excess protein is processed by the kidneys and expelled through your urinary system. Taking more than your daily requirement will not have any effect on your muscle gains or weight loss.
That being said, though, some people require more protein than others. A good rule of thumb is to calculate the amount of protein you need by multiplying 0.36 grams by your body weight. This will give you your daily recommended requirement at a sedentary level of activity. If you are more active than the average person, you can increase your requirement as needed.
What Should You Mix Protein Powder With?
Theoretically, you can mix protein powder with just about any liquid but most athletes use either milk or water. We recommend using one of the following three beverages. Each has its benefits, which we’ve explained below:
- Water – Protein powders easily mix with water and water is completely calorie-free. This makes it an ideal choice for anyone trying to lose weight. The only downside is that water-based protein beverages tend to taste less pleasant and, understandably, have a watery consistency.
- Milk – Many athletes prefer to mix protein powder with milk. It’s creamier and tastes much better than water but it also contains more calories, sugar, and fat. If you are trying to lose weight, we recommend that you use low-fat skim milk or carefully track your calories.
- Plant-based milks – If you want a happy medium between water and dairy, we recommend using a plant-based milk. Almond and soy milk are both low-fat and contain fewer calories than milk but they provide the rich creaminess you’d expect from dairy.
If you want to get a little more experimental, you can also try adding protein powder to a fruit smoothie or to some Greek yogurt. We recommend using unflavored varieties, as chocolate likely won’t taste nice in a smoothie. Some other fun ways to use protein powder include:
- Adding it to high-fiber oatmeal in the morning
- Flavoring your pancakes with it
- Using it as creamer in your coffee
- Whisking some unflavored protein powder into your scrambled eggs
If you are a natural-born cook, you can find a handful of fun recipes that use protein powder in unexpected ways.
When Should You Take Protein Powder?
Many athletes prefer to take protein powder right after a workout but it largely doesn’t matter when you take it. Although there is some research to suggest that hydrolyzed whey protein is more effective directly after exercise, your body uses protein throughout the day.
As long as you take the appropriate amount of protein powder every day, you can consume it for breakfast, lunch, or dinner.
The only benefit of taking a protein powder immediately after a workout is that you won’t forget to take it. Many athletes like to stack their protein powder with other supplements so it makes sense for them to take their powder after a workout. This way, they can consume all of their at the same time.
If you decide to take a casein protein, you may prefer to take it at night. Casein takes longer to digest than whey proteins, making it a popular option for athletes who want to stave off muscular degeneration during the night. Take it before bed after an intense workout to speed up your recovery and fight off next-morning fatigue.
What to Look for When Buying Protein Powder
If you’ve already started looking for protein powders, you know how saturated the market is. Narrowing hundreds of products down to just a few top brands can take time and effort. We recommend following strict criteria to eliminate inferior products. We used these criteria and recommend that you do the same.
Quality Ingredients
Before anything else, you should always inspect a product’s ingredients. This includes the types of proteins used, where the proteins come from, and whether they match your dietary requirements. Most protein powders are made using casein, whey, or a plant-based protein such as pea or soy protein. Keep an eye out for these ingredients:
- Whey protein concentrate – Whey proteins are extracted from dairy. Concentrated whey contains between 70-80% protein by weight and also contains trace amounts of dairy fat and lactose. They taste the best compared to other varieties.
- Whey protein isolates – Whey isolates are more concentrated, with roughly 90% protein by weight. They lack many of the minerals you’d find in whey concentrate and also taste worse.
- Whey hydrolysate – This a whey protein product made by hydrolyzing whey concentrate with certain enzymes. It is easier to digest and causes a sudden insulin spike after its digested.
- Casein – Casein is another protein extracted from dairy. It contains less protein by weight and is also harder to digest. It is generally more expensive than whey protein.
- Plant-based proteins – Despite what the meat and dairy industry tells us, plants are packed full of protein. Soy, peas, and brown rice are all excellent sources of protein and make up the backbone of most plant-based protein powders.
If you have specific allergies, such as a soy allergy or lactose intolerance, be certain to carefully read the ingredients list. Many protein powders contain soy lecithin to help them blend more smoothly. Additionally, look out for artificial sweeteners and additives if you prefer organic or all-natural products.
Although there’s no evidence that artificial sweeteners and additives are harmful, many athletes prefer to consume all-natural diets to help their bodies reach peak performance. Many brands use these sweeteners to improve flavor without adding unwanted calories. However, some people report feeling intense abdominal pain, gas, and bloating after consuming certain artificial sweeteners.
Protein Content
Beyond checking the ingredients, also check how much protein a product has. Remember that the more protein a powder contains, the longer it will keep you feeling full. Most brands contain between 20 and 30 grams of protein in each serving but others contain as much as 50 grams per serving.
The average adult male requires around 56 grams of protein a day, while the average adult female requires around 46 grams. These numbers are for sedentary adults, though. More active people, such as athletes, require more protein to help their bodies recover after intense exercise.
If you feel that you need more protein, you can play around with the amount of powder you put into your protein shakes. We recommend that you don’t consume more than 150 grams of protein a day as any excess will simply be expelled by your body. Also, remember to eat a healthy diet.
Protein supplements are not meant to circumvent a normal, healthy diet. Even if you are trying to lose weight, you still require other macronutrients, including carbohydrates and fats. Try to consume as much natural protein as possible and supplement any additional requirements using a protein powder.
Flavor
Protein powders are nothing new. They’ve been around since at least the mid-’50s and have not necessarily changed much since then. Although many products advertise themselves as ‘shakes’, many protein powders taste chalky and unpleasant. Therefore, be sure to find a brand with a wide variety of flavors so you can test which one you like most.
Gone are the days when protein powder companies only made three standard flavors—chocolate, vanilla, and strawberry. Today, you can enjoy exotic flavors such as fruity pebbles, cinnamon swirl, Oreo, Nutter Butter, cookies ; cream, espresso, and many, many more. Don’t be afraid to try as many as you like until you find the one that speaks to you.
One small note, though—be careful with artificial sweeteners in more complex flavors. A lot of brands use artificial sweeteners to flavor their products but some people struggle to digest these compounds.
Consuming artificial sweeteners can lead to extreme bloating, gas, and abdominal pain. If you struggle with additives, we recommend using an unflavored variety and adding it to a fruit smoothie.
Texture
Just as flavor matters, texture can make a big difference too. Protein powders market themselves as shakes for a reason—they’re supposed to mimic a milkshake If your protein powder doesn’t mix well or creates a nasty sludge, it’s probably not going to be very enjoyable.
Ideally, a protein shake should have a smooth, creamy texture that’s pleasant to drink. A mixture that’s too watery will be like drinking cold campsite hot chocolate, while a mixture that’s too thick will be difficult to pour and swallow.
Try to find a happy middle ground where your powder transforms into a silky, creamy consistency, similar to melted ice cream.
Also, avoid using products that don’t mix well. There’s nothing worse than a protein powder that refuses to break down into the liquid. You’ll end up drinking a nasty, chalky concoction full of small clumps of undissolved powder.
If you consistently struggle to mix a protein powder, we recommend investing in a shaker to quickly transform your powders into a palatable beverage.
Try looking for products with organic stabilizers, such as soy lecithin or xanthan gum. These natural products help the powder quickly dissolve into milk or water, creating a smooth and palatable drink. If you are allergic to soy products, you can also find powders that use sunflower lecithin instead.
Reviews
Last but not least, ALWAYS read user reviews. Just because a brand has a large, marketable name doesn’t mean it always works as advertised. Reading user reviews can give you a lot of information about how the product tastes, its consistency, and—most importantly—its effects.
Try to find user reviews with before-and-after photos to clearly see how well the product works. If a product has too many negative reviews or the reviews seem suspiciously vague, avoid the product and find something better.
You can also speak to friends and other athletes about which brands they prefer. Most bodybuilders and athletes take some form of protein powder.
Although they might use it to build stronger muscles, they may be able to share some insight into which products taste the best, contain all-natural ingredients, and are low-fat and low-calorie.
Final Thoughts
If you thought protein powders were only for bodybuilders, think again! Protein powders are often lean and chalked full of proteins that can help you lose weight.
Check out the 8 top products we’ve shared here or follow our advice to find a product you love. Start drinking protein today and feel the benefits immediately!
If you’re not looking to lose weight, but in stead gain muscle, check out our top 11 best protein powders for muscle gain.