How Protein Shakes Can Aid in Weight Loss

• Increasing your protein intake can help you stay full for longer, build lean muscle, and boost your metabolism. Various protein powders offer different nutrient profiles.

Protein is an important nutrient for weight loss.

Getting enough protein may support a healthy metabolism and reduce your appetite. It may also help you lose body fat without losing muscle.

Protein shakes are a convenient way to add more protein to your diet. They’ve even been shown to aid weight loss.

Protein has been shown to help decrease hunger and appetite.

One key reason is that protein generally helps you feel full for longer. This is partly due to the release of fullness hormones GLP-1 and PYY.

StudiesTrusted Source also show that higher protein intake may result in less hunger throughout the day.

In one small 2015 studyTrusted Source, a high protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low protein breakfast or skipping breakfast.

One 2016 meta-analysis of five studies also connected high protein intake and increased fullness. However, review authors caution that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness.

Furthermore, another reviewTrusted Source published in 2020 reports that ingesting more than 35 grams (g) of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness.

Only a few studies have looked at protein shakes and appetite specifically.

One 2019 studyTrusted Source with nine young women with obesity found that a whey protein drink actively reduced appetite.

In a 2021 studyTrusted Source, participants given a high protein shake before their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories.

Thus, while results are promising, numerous factors may affect the influence of protein shakes on appetite and hunger.

What type of protein is most effective for protein shakes?

Different types of protein may affect your body in distinct ways.

For instance, whey is typically absorbed more quickly than casein. This makes it optimal for promoting muscle protein synthesis after exercise. It may also help you feel less hungry in the short term.

While some small studiesTrusted Source have shown whey protein to be more effective for weight loss than soy and other plant-based proteins, others show no real difference.

As such, individual lifestyle factors may be more important than the type of protein regarding weight loss or other desired outcomes.

One key factor to consider is the quality of protein you purchase.

Whey, casein, and soy are considered complete proteins. This means they contain sufficient amounts of all the essential amino acids your body needs.

All the same, these three may induce an allergic reaction in some people. Rice and pea protein are often considered less allergenic. However, rice protein is low in the essential amino acid lysine. Pea protein is low in the essential amino acids cysteine and methionine.

Hemp protein is also considered less allergenic. Furthermore, it contains sufficient levels of all essential amino acids. As such, it can be considered a complete source of protein.

As long as you regularly consume a variety of protein sources, opting for incomplete proteins in your protein shake is unlikely to be a problem. That said, it’s always best to talk with a doctor or registered dietitian before adding new supplements to your diet.