You’ll see the biggest muscle gains if you’re combining a high-protein diet with resistance training4, like weightlifting. Your body uses energy in the form of calories to digest protein. A protein shake is an excellent way to add protein to a meal or snack. Including quality proteins at each meal and snack can help you feel satisfied for fewer calories. As a testament to their quality, these protein waters are National Sanitation Foundation (NSF) Certified for Sport. “I don’t know if it is the ‘clear’ protein or what, but you don’t taste the protein at all, which is amazing.” Notably, Soylent Complete also has 1,000 mg of omega-3 fatty acids in the ALA form, found in its canola and sunflower oils. Each shake contains a broad range of 39 vitamins and minerals without providing excessive amounts — only 15 to 20 percent of the daily value of each. All types of berries are efficient antioxidants and twice as a great source of fiber, which is important in your weight loss journey. It may be unheard of, but chocolate and bananas do make a great combination and are also very good for weight loss. The upside with this shake is that it does not contain added sugar, and it is high in fiber and low in fat. Including protein shakes in your meal plan allows for flexible nutrition. When used wisely and as part of a balanced diet, protein shakes can be a smart tool to help you meet your nutritional needs. But the calories in protein shakes can “add up quickly,” Angelone says, noting that they often have extras like nut butters and coconut oil. Those can include what else you’re eating, your total calorie count, and how you’re using protein shakes in your overall diet, she says. One serving of most protein shakes has between 10 and 30 grams of protein, which usually comes from dairy, eggs, or plants.Pure Protein Shakes are milk protein shakes with 30 grams of protein in each shake.Pair it with a snack or meal for a more complete post-workout nutrition option."The avocado adds creaminess and heart-healthy fats and fiber that will keep you full and your skin glowing, too," she says.Our team consulted many nutritionists and trainers, and then evaluated thousands of customer reviews and ratings to narrow down the best protein powders for a range of dietary preferences.Plus, its gluten-free formulation means it caters to a variety of dietary preferences, making it a versatile choice for many.I found this protein dissolved well with milk and water, turning into a shake easily, and in terms of taste, this shake scored among the highest out of all those I tried since the flavor wasn't too overpowering (I had the chocolate mint and vanilla flavors) nor underwhelming.Most people achieve better long-term outcomes using shakes for one or two meals while eating balanced, whole foods forthe remaining meals. For most people, a simple whey or plant based powder with 20–30 g of protein, minimal sugar, and around 100–150 calories per scoop is enough to support weight loss. Is plant-based protein shakes good for you for weight loss? "If you're hoping for weight loss, it may be ideal to have protein shakes with water instead of milk, as this has fewer calories. But again, this depends on what else you eat during the day." In this article we talk all about the potential health benefits of protein and protein shakes for weight loss; and how you can work them into a healthy lifestyle to help you lose weight. For example, if you stop exercising yet consume extra calories (including from protein shakes), your energy output will decrease while your energy input increases, which can lead to weight gain. When combined with a healthy diet, protein shakes are a convenient and cost-efficient way to boost protein intake and meet your nutrient needs. Integrating protein shakes as a snack or meal replacement can provide structured protein intake, ensuring you get the necessary dose without overconsumption. As with all nutritional trends, the efficacy of protein shakes, particularly in relation to weight loss, has been a topic of much contention. Consult with your health care team about what meal pattern might work well for you based on your particular health needs and goals. Safety and tolerability of 6-month supplementation with a vitamin D, calcium and leucine-enriched whey protein medical nutrition drink in sarcopenic older adults. Simonart T. Acne and whey protein supplementation among bodybuilders. Taylor LW, Wilborn C, Roberts MD, White A, Dugan K. Eight weeks of pre- and postexercise whey protein supplementation increases lean body mass and improves performance in Division III collegiate female basketball players. Effects of combined ß-hydroxy-ß-methylbutyrate (HMB) and whey protein ingestion on symptoms of eccentric exercise-induced muscle damage. The 310 Meal Replacement Shake could be a good meal replacement shake that you need. Meet OWYN Complete Nutrition Shake, a vegan-friendly choice that offers 20 grams of plant protein along with 23 essential vitamins and minerals in every serving. With just 1 gram of sugar, it’s an excellent choice for those who want to keep their calorie intake in check without sacrificing essential nutrients. With 16 grams of organic protein and a blend of 20 essential vitamins and minerals, this shake is designed to support your wellness journey-all for just $35.99. However, protein shakes alone shouldn't be relied on for weight loss. However, I wouldn't recommend using protein shakes as a meal replacement often as they are not as satisfying as chewing and enjoying real food. Let's explore the pros and cons of protein shakes as they relate to weight loss. One of the questions you may be wondering is if protein shakes are good for weight loss or if these shakes are actually a waste of time and money. Muscle Milk’s Pro line has an impressive 40 grams of protein per bottle, but all three flavors we tried were cloyingly sweet, very artificial tasting, and quite viscous. That said, no one was raving about these shakes, either. We also considered a variety of flavor offerings, ingredients, and protein content, but our final ranking was primarily based on taste. It’s also worth noting that these shakes have an almond milk base and aren’t suitable for anyone with a nut allergy. Ratio Protein Dairy Drink Should you stick with real food, or is that scoop of protein actually doing you some good? This might sound like a lot at first, but spreading it across meals and snacks makes it easier to hit. Just because you’re in a rush doesn’t mean you should skip out on protein. This is particularly important for athletes and active individuals aiming for muscle growth, muscle gain, and improved strength. That is because if you replace regular food with protein shakes, when you go back to solid foods again, which you will eventually have to do, you may regain those extra pounds. Protein shakes are a dietary supplement that people use for a number of reasons but generally to gain muscle and/or lose weight. "One scoop has only 100 calories and no sugar since it’s simply pure protein, which makes it a perfect addition to any recipe to increase its nutrient density," says dietitian Kristin Kirkpatrick, MS, RDN. Focus on whole foods first and use a shake as an appetite control tactic rather than a default. Below are sample plans that balance protein targets, energy, and convenience. Some people prefer three meals and no snacks; others find a daily structured snack helps avoid poor choices. Tonum Motus is one example of an oral product designed to support fat loss and energy while preserving lean mass. Pre-sleep casein has been studied as well - see a pre-sleep casein protein paper here. In a crowded market of protein powders, what sets Botanika Blends apart? Explore delicious breakfasts, smoothies, shakes, snacks, and more! Create craveable shakes, smoothies, and so much more. Your fave shakes now have new packaging and improved flavor! Designed to replace a full meal, these usually provide 300 to 500 calories, 20 to 40 grams of protein, fiber, and a bit of healthy fat. From a nutrition standpoint, protein shakes can replace a meal, so long as their caloric and protein content are equal to that of a plate of whole foods. Yes, Premier protein shakes are perceived as healthy because they contain a high amount of protein with low amounts of carbs and fat. We have an entire roundup dedicated to the best protein shakes for weight loss, which features some of our favorite shakes including Transparent Labs Whey Protein Isolate and Ka’Chava Shakes. This protects you from the sketchy supplements that contain less protein than advertised—or worse, contaminants you definitely don't want.If you’re looking for an all-organic meal replacement shake, look no further than Orgain.From around 50 years of age, humans begin to gradually lose skeletal muscle.The human body can’t store protein and will excrete any excess, so the most effective way of meeting your daily protein requirement is to eat small amounts at every meal.That means they can more quickly be used for muscle repair and growth, says Taylor.Davis agrees, explaining that Iconic has the best-tasting protein she’s tried.Look for at least 3 grams (g) of fiber in your shake. Another consideration is its sodium content—450 milligrams per serving may be too high for those monitoring their intake. While this may work for some, it’s not substantial enough to replace a full meal for most people. Despite its impressive nutrient lineup, it remains relatively light at 240 calories per serving. It blends yellow pea and whole-grain brown rice proteins, ensuring a complete amino acid profile that comes out to 25 grams per serving. The powder dissolves well with minimal grittiness, especially when mixed with a shaker bottle. This vegan meal replacement offers various superfood blends that include organic fruits, vegetables, mushrooms, enzymes and probiotics. With so many different products available, including the best protein powders, finding which to buy is challenging. Brittany Elyse Vargas has been a professional writer and journalist for over a decade and has been exploring topics around mental health, mind-body medicine, health, wellness, and psycho-spiritual development for the past 20 years. But again, they’re best used to replace one meal a day rather than your entire daily intake. Best Chocolate Protein Shakes But for those without an allergy, the coconut milk adds creaminess to this protein option. The serving size of two scoops might feel like a lot to work into a beverage, but the scoops include more than just protein. "Protein is a key nutrient for promoting fullness and satisfaction, which can make it easier to manage appetite and reduce overeating," said Alexia Zolis, RD, founder of The Healthy Living RD based in Toronto, Canada. Your weekly dose of clear, trustworthy health advice - written to help you feel informed, confident and in control. Browse discussions, ask questions, and share experiences across hundreds of health topics. Plant-based options like Vybey or nutritionally complete brands like Huel are excellent choices. By understanding your personal needs and exploring different options, you can seamlessly integrate meal replacement drinks into your lifestyle. However, real food provides fiber, variety, and sensory satisfaction that shakes cannot fully replicate. Learn more about choosing the best meal replacements UK Moreover, evidence suggests that protein may also reduce ghrelin levels, a hormone that stimulates appetite. Lastly, their name implies that dietary supplements help you complete or enhance your diet. However, egg white protein may be a suitable choice if you have a milk allergy. Protein is often called the satiety nutrient because, calorie for calorie, it can help keep you fuller10 than fat and carbohydrates. All of the options on our list contain at least 20 grams of protein per serving. Typically, whey protein is considered the gold standard for protein supplements, but we know that everyone has different goals and preferences. That has around 18 grams of protein in it. Some plants contain more protein than others and plant protein just needs a bit more work to absorb than animal protein. A small salmon fillet contains around 30 grams of protein too. Then if you're having maybe two eggs, some butter beans, tomatoes, and spring onions, That's already 30 grams of protein as well. For most people, a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended. To give you an idea, this “scorecard” from the World Resources Institute illustrates the differing GHG emissions per gram of protein from both animal and plant-based protein foods. Though some studies show benefits of high-protein, low-carbohydrate diets in the short term (such as the paleo diet), avoiding fruits and whole grains means missing out on healthful fiber, vitamins, minerals, and other phytonutrients. The same healthy protein foods that are good choices for disease prevention may also help with weight control. Good Meal Replacement Shakes for Your Wellness Journey Abbott offers a variety of products designed to help meet unique nutrition needs of infants and children. Learn the truth about protein myths and make your food work better for you. Here's what you need to know about your daily fluid intake. Access relevant clinical studies and peer-reviewed articles to stay informed on the latest research and nutritional best practices. Search and download nutrition andpreparation information, ingredients,and product usage to help you determinethe best options for your patients. Whether you’re aiming to lose weight or maintain, replacing one or two meals a day with a controlled-calorie, nutrient-rich shake can help you stay on track. Formula 1 shakes are quick to prepare, portable, and can replace a meal without sacrificing quality nutrition. Dairy-free nutrition with 20g of 100% plant-based protein I blended it into my oatmeal and pancake batter, and it was very tasty. The chocolate flavor isn’t too overpowering or sweet; in fact it’s almost a bit bitter, so if you have a sweet tooth this product might not be to your taste. It has 25g of protein per 41g scoop, and is relatively cheap at $44.99 for a two-week supply (20 oz.). Consider body composition, clothing fit, strength and energy. A flexible approach often leads to better long term outcomes than a rigid rule based plan. Personal preferences, taste, cost and social factors influence whether a shake heavy approach is sustainable beyond the short term. People with known kidney disease should consult a clinician before boosting protein substantially. Try mixing one scoop of whey with water and a small banana for a quick breakfast. Another example is Vegans, who sometimes use protein shakes to balance their diet, especially when they have active lifestyles. Ideally, protein shakes only come into play when our dietary habits don’t give us enough protein. Some older people also use protein shakes to prevent muscle loss, an effect of aging. Often marketed towards athletes and bodybuilders, protein shakes can actually benefit anyone with an active lifestyle or those looking to boost their fitness routine. Atkins diet shakes can be a healthy addition to a weight loss plan when used in moderation and as part of a balanced diet. Other Noteworthy Protein Drinks We Tried This means even though they are present; it is likely to present in small amounts that are unlikely to pose a health risk. I first learned about this shake from a client, and therefore, I took a deep dive into it. This means it is likely not present in large amounts, so getting enough leafy greens like spinach, kale, and broccoli in the diet is still necessary. Protein shakes can help with weight loss in a variety of ways. Remember that your protein powder should always be part of an overall healthy diet pattern. If you’re replacing a meal with a shake, try including a good balance of macro- and micronutrients by adding some healthy fats and carbohydrates too. If the protein shake is designed to replace a meal, then simply have it at that time. Imagine enjoying a shake that not only nourishes but also includes probiotics like Lactobacillus rhamnosus and Lactobacillus acidophilus, which are fantastic for your digestive wellness.So how do you know what type is best for your personal health goals?“They are portable and typically shelf-stable and do not require refrigeration until after opening.” Protein powders, on the other hand, give you much more control and versatility when it comes to add-ins, flavor, and serving size.A simple, well‑chosen protein shake can be the reliable, friendly push that makes steady progress possible.Consuming protein powder alone will not cause weight loss but if that’s your goal then a lower calorie protein powder is ideal.”Especially when you have back-to-back meetings or responsibilities, having healthy, balanced protein shakes on hand during meets or on the go can be a lifesaver.A study published in the Journal of Nutrition in 2013 found that protein-induced satiety can last for only a few hours, after which hunger levels may increase.The best time to consume protein shakes for weight loss is before or after workouts. But, if it fits your budget, this blend delivers more than just protein—it’s a comprehensive approach to recovery. Consuming protein before bed doesn’t just fuel recovery—it can also curb late-night cravings and keep you on track with your nutrition goals. But, it’s about more than lifting heavier or running faster—it’s about long-term health, hormone balance, and overall well-being. But the increase in protein isn’t quite as much as people often think. Yes, there should definitely be an increase in protein consumption. Another trick is to use the palm of your hand as a reference for how big a portion of chicken or fish should be at your meal. Could you talk a little bit more about the consequences of over consuming protein? A lot of social media content has to do with muscle building. Most people benefit from one to two protein shakes per day during weight loss.Nutrition with 30g of protein to help build muscle and satisfy hunger, and 1g of sugarThey may need to modify their diet or choose alternative products that are suitable for their needs.Plant-based milks often don't contain enough protein to matter and the flavored ones can come with added sugars.Carbs and sugars can sneak into protein powders, even the ones that claim to be “healthy.”Adding fruit (frozen bananas or berries) or vegetables (like spinach) can increase the volume and add healthy carbs and fibre to your shake.Many of the green smoothies that we looked at didn't include any protein, leaving us hungry shortly after drinking.Losing weight and losing fat are two different things, although they tend to happen at the same time. Additionally, individuals taking medications that affect protein metabolism or those with digestive sensitivities should carefully review ingredient lists to avoid adverse reactions. Protein powder is safe for most people, but certain individuals should use caution or avoid it altogether. For personalized recommendations, consult your healthcare team. At $3.27 per serving without a subscription (or $2.35 with it), it’s undoubtedly a premium option, too. Each bottle packs 30g of protein, combining whey isolate and casein for a mix of fast- and slow-digesting protein, which keeps you fueled and satisfied longer. Jocko Molk Protein Shake is a great option if you're looking for a high-protein, ready-to-drink shake with simple, quality ingredients. The chocolate flavor is light, not too sweet or overpowering, a nice change if you're used to intense, sugary shakes. With high-quality, organic ingredients and a protein blend sourced from peas, brown rice, and chia seeds, this powder delivers a decent 21g of protein per serving all without any dairy or soy. Orgain Organic Protein Powder is a solid choice if you're after a plant-based option that doesn't feel like you're drinking a grassy smoothie. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. To lose weight, especially harmful belly fat, combine diet and exercise In fact, those who have stuck to the shakes have been able to drop 10 kilos, a remarkable achievement that highlights not only the effectiveness of the program but also the participants’ dedication to transforming their health and wellness. The effect of a whey protein supplement on bone mass in older Caucasian adults. Effect of whey protein hydrolysate on performance and recovery of top-class orienteering runners. Cepero, M. Influence of ingesting casein protein and whey carbohydrate beverages on recovery and performance of an endurance cycling test. Study on whey protein supplement on physical performance and quality of life among elderly patients with chronic obstructive pulmonary disease. This extremely high-protein shake is best for people who go hard in the gym. “This shake also provides 2 grams of fiber which, combined with the protein, can help to balance blood sugar.” “It provides 20 g of high-quality protein with just 130 calories and only 3 g of added sugar,” she says. There are so many options on the market, from powders to pre-made shakes. Shop expert-recommended, pre-made shakes and mixable powders. Since lean muscle aids in metabolism and energy production, this helps our body to maintain a constant energy expenditure, even when we’re resting (11, 12). Firstly, protein increases the thermic effect of food, meaning that they require much more energy to digest when compared to carbs or fats. Moreover, higher dietary protein will lead to increased blood amino acid levels, increased hepatic gluconeogenesis, and increased ketogenesis, all factors that contribute to increased satiety (6, 11). According to studies, a high protein intake can increase anorexigenic hormone levels, like glucagon-like peptide-1, and cholecystokinin while decreasing orexigenic hormone levels, namely ghrelin. “They provide an easy way to increase your protein intake if you’re not able to consume adequate amounts through whole foods alone.” And if you want more comparisons, take a look at our review of nine different protein powders we taste-tested.6254a4d1642c605c54bf1cab17d50f1e They sweeten the shakes with organic stevia and erythritol to provide a lightly sweet taste that doesn’t leave a weird aftertaste. Whole foods and protein-rich snacks are still essential to provide variety, satiety and key nutrients. For those on the go, they provide a quick, healthy choice without the need for cooking. Experiment with different shake recipes to find combinations that work for you. Consistently getting the right amount of protein each day is crucial for controlling hunger. Protein is the most satiating macronutrient – meaning that it keeps you feeling full for longer than carbohydrates or fats. However, many newer studies have found this amount inadequate for most people to maintain lean muscle, especially those trying to lose weight or are active. Protein offers several benefits for weight loss, so it seems to be all the rage. Protein – I chose ones with at least 20 grams of protein so it is more filling and keep blood sugar levels steady. While these shakes are an excellent sugar-free choice, they contain artificial sweeteners and should not be consumed excessively. This guide walks through the science, the how-to, and the realistic steps that help protein shakes deliver results. Yes, protein shakes can be beneficial even on rest days. Opt for shakes made with clean, organic ingredients and no artificial additives, like Aloha’s plant-based protein drinks. It’ll ultimately depend on the flavor, but Legion Whey+ has as little as 0 grams of fat and 6 grams of carbohydrates, making it our pick for the best low-carb protein shake, as well.When trying to lose weight, the bottom line is that you need to consume fewer calories than your body burns throughout the day.Consuming a protein shake immediately after workouts can significantly aid in muscle recovery by providing the essential amino acids needed for muscle repair and growth.There are a few different varieties, so the protein ranges from 20 to 32 grams per serving, but they maintain a low net carbohydrate content, explains Slowey.If you’re a highly active individual, you need more protein than a sedentary person, and protein shakes are a good option at any time of the day.This can be particularly beneficial for vegans, vegetarians, or individuals with restricted diets.Given the lack of tight FDA regulation around dietary supplements, third-party testing is non-negotiable in our process. Kume, H., Okazaki, K., and Sasaki, H. Hepatoprotective effects of whey protein on D-galactosamine-induced hepatitis and liver fibrosis in rats. Coburn, J. W., Housh, D. J., Housh, T. J., Malek, M. H., Beck, T. W., Cramer, J. T., Johnson, G. O., and Donlin, P. E. Effects of leucine and whey protein supplementation during eight weeks of unilateral resistance training. Aoe, S., Koyama, T., Toba, Y., Itabashi, A., and Takada, Y. A controlled trial of the effect of milk basic protein (MBP) supplementation on bone metabolism in healthy menopausal women. “Manufacturers often use cheap ingredients and fill their protein shakes with a ton of added sugar, artificial flavors, and fats, reducing the overall quality of the shakes. Our testers, which include a team of certified nutrition coaches, certified personal trainers, and professional athletes, tried most of these protein shakes over the course of several weeks. But as far as vegan protein shakes go, it’s still pretty decent. Anthony doesn’t call out any grassy or earthy undertones, so it’s well hidden; you won’t be getting something that tastes like a greens powder. “Even though it was watery, it didn’t leave any weird textures or grittiness like plant proteins sometimes can,” he adds. “Even though it was watery, it didn’t leave any weird textures or grittiness like plant proteins sometimes can.” “Instead of having a second cup of coffee in the morning, I’ve been drinking the Jocko Sweet Cream Coffee shake and getting more protein earlier in the day,” says Kate. Jocko Molk has a keto-friendly formation with only 5 grams of carbohydrates and either 4.5 or 5 grams of fat, depending on the flavor you choose. Drinking them within 30–60 minutes after exercise helps maximize protein absorption. Foods like lean meats, fish, legumes, and dairy provide a complete nutritional profile. Whole foods provide a more balanced intake with fiber and essential micronutrients. Whole foods such as lean meats, fish, eggs, and legumes provide protein along with essential nutrients. Protein needs vary based on age, activity level, and fitness goals. This article explores what to look for and what to avoid when choosing meal replacement shakes for weight loss. Yes, FairLife protein shakes are well-regarded for their formulation, high protein content (30 grams per serving), and taste. Generally speaking, protein shakes will likely be slightly less “lean” than powder due to the additional ingredients needed to give it its taste and texture. The obvious one being that protein shakes are more portable than protein powder, so if you’re late for work, the former can be the better choice for you. To find a protein shake for weight loss, look for one that fits into your diet plan. While there aren’t too many vegan options out there that contain complete proteins, OWYN Pro Elite Plant Protein Shakes offer 32 grams of complete protein from plant-based sources with even more benefits to tout. “These shakes are a bit watery, but the texture is not as bad as your typical protein powders,” our tester says, giving the texture a score of 3.5 out of 5 stars. Even the best vegan protein powders are also often noted for their poor texture, but these shakes have a decent texture without the grittiness that powders have. Due to the mixed sources of plant protein, this protein source is considered a complete protein containing all the essential amino acids, which is particularly important for a vegan diet since most complete proteins are from animal-based sources. While some pre-made protein shakes are available, make sure to read the labels and check what other ingredients are included. Protein powders are a great way to make the most of a healthy diet and exercise habits, and they could also help with the weight loss results you may be hoping for. A great option for weight loss is Whey Isolate because it’s a more concentrated protein source (with less carbs and fat), containing up to 90% protein. Post-Workout Recovery Supplementing with protein shakes can be an excellent way to reach your protein goals and potential weight loss goals, as well. People with dairy sensitivities or digestive issues may not benefit from protein shakes due to the dairy content in most protein shakes, though there are many plant-based, non-dairy protein shakes available, as well. To be honest, we’re not the biggest fans of plant-based protein shakes, but the OWYN Plant-Based Shakes won us over on taste and its formulation. Kate Farms Pediatric Standard protein shakes for kids contain 12 grams of protein per serving, 12 grams of fat, and 36 grams of carbohydrates. “Protein shakes inherently have more fat and carbs than powder, but this still has 30 grams of protein, so I think it’s worthy of a perfect score,” explains GGR expert tester and certified personal trainer Anthony O’Reilly. Even if your protein powder is listed as complete, it may contain low levels of certain amino acids, which is why you need to eat a rich and varied diet to supplement it.Because that seems to be why a lot of people are drawn to the idea of high-protein diets.They can help if used as a replacement that lowers your total daily calories and controls hunger.“All of the flavors also include seeds such as flax or sunflower seeds for extra protein, fiber, and healthy fat.”These beverages have gained popularity for their convenience, nutritional value, and versatility.Protein is found everywhere in the body, bone, skin, hair, enzymes, and immune system cells. "The protein shake will satisfy your sweet tooth and keep you full," Shalek says. And this chocolate peanut butter protein shake from A Cup Full of Sass is the way to go. This healthy nut blueberry smoothie from Eating Bird Food takes your typical fruity beverage and packs in the protein by adding several scoops of protein powder (a must-have for Shalek) and almond butter, a secondary source of protein. Products such as Whey Protein Isolate have extremely low levels of carbs and fats, meaning the calories you consume are virtually pure protein.Amy Davis, RDN, a dietitian based in New Orleans, Louisiana, explains why it’s her go-to protein powder for people trying to lose weight.Fat-loss effects are mixed, and it can add extra calories if not accounted for.Those can include what else you’re eating, your total calorie count, and how you’re using protein shakes in your overall diet, she says.Even with fewer calories than a traditional meal, a low-GI meal replacement shake can effectively suppress hunger and support weight management.For many people whey is the most efficient single source per gram to support muscle while dieting which helps deliver better protein shakes weight loss outcomes when used properly.Akhavan, T., Luhovyy, B. L., and Anderson, G. H. Effect of drinking compared with eating sugars or whey protein on short-term appetite and food intake.This article explores what to look for and what to avoid when choosing meal replacement shakes for weight loss.Plant-based options, such as pea and soy protein, offer all nine essential amino acids to support muscle recovery and growth. Relying solely on shakes can reduce variety and nutrients, so use them to complement a balanced diet. For most people, one to two shakes per day are enough when combined with whole-food meals. Having a fast-absorbing protein like whey within a couple of hours after resistance exercise is sensible and supports muscle repair. You can also view a dietitian-curated protein meal plan here. Pick a routine that fits your schedule and tastes, prioritize whole foods and use shakes as a reliable tool to hit protein targets. Our research found that many people like the taste of these meal replacement powders but say they can be clumpy and chalky. With 400 calories per serving, it's filling enough to replace a complete meal like breakfast or lunch. This makes it an ideal meal replacement for anyone following keto or other low-carb, high-fat eating patterns. The protein comes from grass-fed milk protein isolate, and the shakes are sweetened with stevia and monk fruit. If you struggle to meet your calorie goals, swapping a meal or snack for a lower-calorie meal replacement may help. Slate High Protein Iced Coffee combines the convenience of a grab-and-go latte with protein without the protein shake taste. Each 12-ounce (oz) bottle provides 26 g of plant-based protein from a blend of pea and pumpkin seed proteins, plus 23 added vitamins and minerals. But overall, Quest is a simple choice for women who want an easy way to increase protein intake for weight management. Texture is also an important factor, as a smooth, pleasant texture makes protein shakes more enjoyable. For weight loss, look for protein powders with minimal carbs around 5 grams or less—and as close to zero added sugars as possible. Choosing a complete protein source with high nutritional value ensures you get all the essential amino acids needed for muscle maintenance and weight loss. When weight loss is your goal, you need a protein powder that’s packed with protein per scoop, ideally, at least 20 grams. Most importantly, pregnant women should consult a doctor to find the ideal protein shake. The burden of finding a healthy protein powder with minimal side effects lies with you. A simple way to measure the ideal amount of protein in our diets is with the daily recommended intake. The very first protein powders were made primarily for bodybuilders. A February 2021 review1 shows that health-promoting phytonutrients are more prevalent in grass-fed milk. As Anthony notes in his Legion Whey+ Protein review, the location of the cows has little impact on the protein quality, but being grass-fed does. Adding to that, the whey is sourced from grass-fed cows from Ireland. Legion uses stevia as a sweetener, which can have anti-diabetic effects while giving your shake the right amount of sweetness. However, with the quality of the whey isolate and the great flavor options, you just might find the time to fit this into your schedule. Often, meal replacement shakes have a lot of artificial ingredients because the powder mixes are processed. In addition to protein that helps you feel full, meal replacement shakes are often high in fiber. One downfall when losing weight is feeling hungry, and meal replacement shakes can help you overcome that obstacle. A meal replacement shake is a good addition to your diet if you’re watching your weight or trying to lose weight. Meal replacement shakes are high in protein, so they fill you up but may not load you with extra calories. As it turns out, the best time to consume protein (generally speaking) is quite nuanced. For these sorts of goals, it's important to prioritise eating protein at specific times. If they're training for a specific goal, like building muscle or improving athletic performance. We recommend that you fulfil this quota through a combination of wholefoods and protein supplementation. Using a single protein shake as a planned snack each day is also practical. A modern, well‑formulated plant blend with adequate protein dose can be similarly effective for muscle preservation. A simple, well‑chosen protein shake can be the reliable, friendly push that makes steady progress possible. Their success depends on how they fit into your total daily calories and protein goals. When you're consuming a protein shake, it's easier to measure out one scoop of protein and add it to water or almond milk to keep this calorie and portion controlled. Because when you lose weight through dieting, you typically lose a mix of fat and muscle. This is because muscle is more metabolically active than fat, so it burns more calories. Some studies indicate that diets higher in protein result in greater weight and fat loss, although further studies need to be done (1). Protein shakes can be beneficial support for weight loss efforts. They’re easy to prepare, can be consumed on-the-go, and provide a quick boost of protein. When you consume protein, it takes longer to digest than carbohydrates, which reduces hunger and increases feelings of satisfaction. Protein is known to be more satiating than carbohydrates or fats, helping to curb cravings and prevent overeating. Science-backed ways to shrink your waist, reduce visceral fat, and improve your physique 🏋️ Should You Have a Protein Shake Before or After Workout? Over months, studies suggest both whey and casein can help reduce fat mass and support lean mass when total calories and training are in place. You can learn more about various protein powders in this guide, or alternatively, you can make a protein shake without protein powder using foods like yogurt and cottage cheese instead. From a research point of view, both animal and plant proteins can support weight loss and appetite control, as long as you get enough total protein across the day. Higher protein diets, especially combined with strength training, helps your body burn more fat while holding on to lean mass. When consumed as part of a balanced diet and exercise regimen, protein shakes can help preserve lean muscle mass while promoting fat loss. Yes, drinking protein shakes without working out can lead to fat gain if they add calories above your maintenance needs. Lastly, some individuals may find the taste or texture of protein shakes unpleasant, which can make it harder to incorporate into an enjoyable weight loss diet. Certified vegan and gluten-free, Owyn’s meal replacement shakes deliver 20 g of plant-based protein—a blend of pea protein, organic flaxseed oil, oat powder, and organic pumpkin seed powder. A proper shake should mimic a balanced meal. Relying too heavily on shakes or picking the wrong formula can hinder progress. However, not all shakes are created equal. Its organic, allergen-free formula makes it easy to work into a weight management plan. I mixed one scoop of this powder in ten ounces of water, and there were no visible clumps or chunks,” Pete said. “There wasn’t that grainy texture that’s very common with casein protein supplements.” “There weren’t any visible chunks or clumping; the texture was surprisingly smooth for a casein protein,” Pete said. When mixing up the casein protein, it fully dissolved in sixty seconds, so you definitely won’t need a blender. Weight loss programs are not recommended for people with a history of disordered eating. After weeks of testing and consulting our expert panelist and registered dietitian Chris Mohr, Ph.D., we crowned the following options our winners. She has also completed her nutrition coach certification from NASM and personal training certification from ISSA. Erin has experience writing and editing workout-based, human interest, product reviews, and advertorial stories within the fitness industry. TrueFit Meal Replacement Since it’s only 160 calories, it makes a good snack, not a meal replacement. “While they’re definitely one of the sweeter protein shakes on the market, when combined with the coffee flavor, they feel like an indulgence while actually being a practical solution for busy mornings,” Glinski says. It’s worth noting that this shake contains 210 calories, so it’s not meant to replace a full meal and is better as a quick post-workout snack. Combine your shakes with balanced meals, regular movement, and good sleep, and you’ll be giving your body exactly what it needs to stay strong, energized, and healthy. It supports muscle building and weight loss while being totally plant-based, making it ideal for vegans. (15) Given the clean ingredients, these vegan shakes are also completely free from common allergens, gluten, GMOs, and artificial ingredients. (14) If you’re following a vegan diet, whether for health benefits, or environmental or ethical reasons, you may want to try OWYN Pro Elite Plant Protein Shakes. You certainly don’t get that kind of texture with a protein powder unless you mix it with whole milk, which I never do.” It also received a rating of 4 out of 5 for its splendid taste. Our tester rated this product a 5 out of 5 for texture and notes, “I thought these shakes were very creamy, like a whole milk. As a registered dietitian, I typically recommend avoiding or limiting sugar alcohol in products when you’re trying to lose weight, so that you don’t feel so gassy and bloated. Whole grains, antioxidants, and good fats deliver an artery scrub-and-lube. Blend it into this muscle-making smoothie that tastes like a vacation in a glass. Worthy of its Instagram fame, matcha green tea powder contains more antioxidant firepower than regular green tea. "The combo of melon, basil, and pineapple makes the shake super refreshing," says Franklin Becker, chef of The Little Beet in Manhattan. Research from Ohio State University shows that avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants. Each serving delivers 20 grams of protein from pea protein, which contains all essential amino acids. (5) It also includes 27 vitamins and minerals in various nutrient blends, featuring fiber, adaptogens, probiotics, digestive enzymes, and superfoods to boost overall nutritional value and health. This formula offers 15 grams of protein from pea, brown rice, and pumpkin sources, delivering a complete essential amino acid profile. Still, you can choose protein powders with third-party quality certifications from companies like NSF International or Informed Choice if you want one with verified ingredients. Some protein powders may also contain added botanical ingredients that could interfere with medications. However, they may increase your risk of liver or kidney damage if taken in large amounts, so you should speak to your doctor before using protein powder if you have an existing liver or kidney condition. These articles are a wonderful way for me to continuously refresh the information necessary for successful weight loss. Yes, protein shakes can be effective for weight loss when integrated into a balanced diet. Instead of a complete meal replacement, consider using protein shakes as supplements to a well-rounded diet. Using protein shakes for weight loss can be particularly beneficial during meals when whole food options are not convenient or accessible. OWYN (Only What You Need) shakes come in chocolate and vanilla and pack 26 grams of plant-based protein along with 23 vitamins and minerals, all in 180 calories. Sustainable weight loss isn’t just about the kilos dropped—it’s about keeping them off. Hypoallergenic and plant-based, this protein supplement is easy to digest and works well for those with intolerances. A milk-based protein powder that absorbs quickly and is rich in essential amino acids. But one of the most scientifically backed strategies is surprisingly simple—upping your protein intake, especially through protein powders. Some fad diets promote very high protein intakes of between 200 and 400 g per day. It’s the stimulation of muscle tissue through exercise, not extra dietary protein, which leads to muscle growth. Any protein you eat on top of what your body needs will either be excreted from your body as waste, or stored as weight gain. To maintain muscle mass, it’s important for older people to eat protein ‘effectively’. Meeting the daily recommended protein intake may help you maintain muscle mass and strength. Some people swear by eating every few hours to “keep metabolism high,” while others prefer two or three bigger meals… Summary Diet trends often come and go, but one debate that continues is meal frequency. Summary Metabolism refers to all the chemical processes that keep your body functioning. Anti-inflammatory diets have become more popular in recent years as people look… Summary Inflammation is a natural response that helps the body heal. Taking it step-by-step will make it easier to incorporate protein shakes into your weight loss routine. Next, it’s usually faster and easier to drink a protein shake than it is to eat a meal with the same amount of calories and protein when you have to chew and swallow your food. Yes, the number of protein shakes per day does matter for weight loss. To get the most out of your protein shakes while dieting, it’s important to know which types of protein to take, when to take it, and how much you should have. Can Protein Shakes Help You Lose Weight? It was a vicious cycle until I started eating more protein-rich foods like eggs, Greek yogurt, and nuts.” A study published in the Journal of Nutrition in 2013 found that protein-induced satiety can last for only a few hours, after which hunger levels may increase. This highlights the importance of a well-rounded diet that includes a variety of nutrient-dense foods. A high-protein breakfast is very helpful for weight loss and can lead to losing even more weight and body fat; however, most people eat the majority of their protein during lunch and dinner, with breakfast being a meal that is low in protein. If you're struggling to get all the nutrients you need from your diet, protein shakes can help fill in the gaps. We've discussed the ways protein shakes can help you lose weight, but none of these promise instant results. Some protein powder or shake companies will make outlandish claims promising you instant and effortless weight loss and/or muscle gain. Protein is the most filling nutrient, and it can help you control your hunger and lose weight, so protein shakes can be an effective way to lose weight by helping you feel full. Cottage cheese is a highly underrated source of affordable, quality protein, plus nutrients like calcium, says Laura Rutledge, RDN, assistant professor of nutrition at the University of Alabama, Birmingham. "I drink this shake every day for breakfast," says Holly Del Rosso, fitness and nutrition expert in San Francisco. If you're trying to lose weight, he recommends drinking this shake first thing in the morning, even before your daily coffee because coffee may inhibit the absorption of some nutrients. This shake, from Badiyan, will help you lose weight like a grown-up while feeling as free as you did as a kid. A single shake will score you everything you need at for the first meal of the day. Your shake becomes a pancake batter — breakfast innovation! It’s a favourite for those chasing detox benefits or managing weight with a nutrient-boosting option. For an extra dose of veggies (yes, in a shake!). They’re usually significantly higher in carbohydrates and fats, similar to what you’d find in a whole-food meal. This includes B vitamins, iron, vitamin D, and other key micronutrients that can sometimes be harder to obtain from plant-based sources alone. (20) However, pea protein is lower in methionine, so Rootana adds flaxseed powder to increase the contents of this crucial amino acid. Pair protein with resistance training when muscle gain is the goal. Calculate your daily protein and calorie targets. Skimping on resistance training while expecting big muscle gains from protein alone. Choosing powders with high added sugars that undermine fat-loss goals. A winning sustainable weight loss pattern is a combination of higher protein, modest calorie control, and some form of resistance training. Estimates suggest protein can use about 20–30 percent of its calories just for digestion, compared with roughly 5–10 percent for carbs and 0–3 percent for fat. Protein has a higher thermic effect than carbs or fat, so your body spends more calories processing it. Soy is a complete protein and has been used successfully in higher protein weight loss diets, especially in postmenopausal women. The challenge is finding an option that tastes good and aligns with your health goals. Get the latest health tips and articles delivered directly to your inbox. Drinking your shake at the right time gives your metabolism the steady push it needs to stay active all day. Protein also helps preserve lean muscle, which plays a key role in keeping your metabolism active. Collagen comes from animal sources and supports healthy skin, hair, and joints. People who struggle to reach daily protein targets from whole foods often benefit most from shakes. Use a protein shake to meet protein targets and preserve lean mass and use a well studied oral supplement to support metabolic signals. To keep options sustainable aim to alternate shake based meals with whole food meals so eating does not become monotonous. Some medications and conditions could make changes to protein intake more complicated so it is wise to check with a healthcare provider when in doubt. You could add ingredients like milk, plant-based milk, fruits, or veggies to bump up the total calories. The best time to have a protein powder is in between your meals, ideally after a workout to promote muscle repair and growth. If you’re using a protein powder to gain weight, it is important to do it the healthy way. Soylent’s vegan- and kosher-friendly meal replacement shakes are 400 calories, which makes them a convenient choice for closer to a full-on meal when you don’t have time to pick up breakfast. I use the shakes as a meal replacement on busy days and the protein drinks as nutritional supplements to keep up my protein levels. “My stomach couldn’t handle whey/casein protein shakes, and this has been a game changer. They should meet similar nutritional standards as a solid meal in terms of calories, carbs, fat, and protein. I'm trying to lose weight. The best shake is one you enjoy drinking, since taste matters for consistency. This helps your muscles recover all night long. Protein within one hour after a workout is best for muscle repair and growth. The British Nutrition Foundation recommends 0.75 grams of protein per kilo of body weight, per day . Another study conducted 8 years later found similar results, with the added evidence that a high protein diet paired with a mix of resistance training and anaerobic exercise delivers the best change to a person's body weight . After all, if the idea is that protein powders are to bulk up or build muscle mass, why are so many people talking about shedding kilos and losing fat when they consume it? Knowing that protein is so important for helping your body to grow can make for a record-scratch moment though when we start talking about weight loss. These shakes are specifically designed to promote fat loss, nourish your body, and satisfy your taste buds. Protein shakes can function well as meal replacements as long as they contain the nutrition you would consume at a normal meal time – think not just protein, but also carbohydrates and healthy fats. If weight gain is your goal, protein shakes can be a lower-fat and lower-carb option (based on the supplement you choose) to help you gain lean mass instead of fat. If your food already contains a lot of protein and calories, and you consume extra protein shakes that aren't really necessary, you may gain weight. All of these choices support responsible protein shakes weight loss use when paired with calorie control. Here are a few approaches to cutting-back while keeping your meals satiating and flavorful. However, not all protein “packages” are created equal. Because protein is found in an abundance of foods, many people can easily meet this goal. Making just one pound (454 grams) of lamb generates five times more GHGs than making a pound of chicken and around 30 times more than making a pound of lentils. There’s no need to go overboard on protein. There are numerous risks to consider when using a protein powder. The amount of protein per scoop can vary from 10 to 30 grams. They also contain 17.5g of hydrolysed collagen peptides to promote skin, hair, nails and joint health for a full-body glow you can see and feel. Packed with 29g of protein per serving, the ridiculously satiating Glow Shakes shield you from those feels-like-my-stomach-is-eating-itself attacks between meals. "Protein powder is an isolated version of protein intended to boost overall protein intake without having to consume the whole food source of the protein," says Zabka-Belsky. Instead of adding a spoonful of honey or cocoa powder to your morning oatmeal, Leah Kaufman, RD, a nutritionist in New York City, suggests sprinkling a serving of this powder on top. With this bone broth protein powder, you'll be consuming 20 grams of protein per serving. TBH, tasty protein powders are often hard to come by, but Orgain is a superior option according to dietitian Lisa Moskovitz, RD. However, a protein shake before or after a workout can be beneficial. If a morning workout is part of your routine, you may want to know if you should have your protein shake before or after your workout. For ideas on how to incorporate your favorites into your daily protein shake, read 10 Protein Shake Recipes That Actually Help With Weight Loss. If you get bored having the same thing every day, you can mix it up by adding your favorite ingredients to your protein shake, such as coffee, berries, or cinnamon. When you have a protein shake, like Almased, you can be sure you’re getting the essential vitamins and nutrients you need to get you through your day. When you think about the thick and chewy texture of most protein bars, you can see how they take more time to eat and digest than protein shakes. A protein bar is better for weight loss because chewing calories requires more time and effort than drinking calories. Ready-made protein shakes tend to contain more preservatives, including sodium, to make them shelf-stable. Look for protein shakes with no more than 10g of added sugars unless you are specifically adding sugar for bulking goals. Add the fact that we saw that protein shakes are generally not as filling, there is an even higher risk of eating more than the recommended amount of daily added sugars (no more than 25g for women or 36g for men). The protein and fiber in the shakes make you feel fuller and help you avoid overeating. This recipe from A Sweet Pea Chef is easy and has only 362 calories per shake.⁶ Plant-based protein powders are perfect for those who cannot or do not want to include a protein powder derived from dairy. Some people have a casein shake before bed, so their body has a chance to rebuild and repair muscle while they are sleeping. But following a high-protein diet can help prevent this. Sometimes, people lose muscle when they lose weight. And some nutrients burn more calories than others. “The number of calories needed per person varies greatly depending on factors such as height, weight, activity level, age, and health goals,” explains Fischer. “I’m allergic to gluten and dairy, and this is a healthy protein shake that’s safe to eat. This drink is also a little more substantial than some of the other meal replacements on this list, offering 250 calories. All four flavors—creamy chocolate fudge, sweet vanilla bean, strawberries and cream, and iced café mocha—pack 16 grams of grass-fed whey protein powder.