Research suggests older adults and exercisers looking to support muscle growth may benefit from eating one-and-a-half to two times as much protein as the RDA. (Young women under the age of 19 and seniors older than 70 are more likely to be at risk for low protein intake.) On average, Americans consume 65 to 90 grams of protein each day. One egg, one half-cup of chickpeas, or a small handful of nuts all provide roughly 6 grams of protein. For someone who weighs 150 pounds, this translates to roughly 55 grams of protein; a 200-pound person requires about 70 grams of protein. If you’re unsure about how to change your diet in a way that will help you lose weight in a healthy and sustainable manner, it’s best to talk to a registered dietitian. Pea protein powder is a popular option for vegans or those who have an aversion to whey because it’s a an easily digestible plant protein. Their whey protein powders are antibiotic-free, rGBST-free (the hormone that farmers inject into cows to boost milk production), and contain no sugar or artificial flavors. The key with these types of ingredients is moderation. Protein powders can contain additional ingredients—like artificial flavors or sweeteners, fillers or gums, allergens, and/or added sugars—that some customers may try to avoid. Studies show protein can help you stay fuller for longer, too. They’re a convenient way to help hit your protein goals—easier than downing four or five chicken breasts a day, at least. Are There Any Downsides to Protein Powder? Nutricost Whey Concentrate contains 25 grams of high-quality whey protein concentrate per serving and is available in five flavors. This protein powder leans into plant-based sources, like pea protein, which means you're getting a solid amount of protein without any dairy, soy, or artificial ingredients. • Requires two scoops per serving, which can be a lot of powder to blend • Contains 21 grams of protein per serving, which might be lower compared to other protein powders Plant-based protein powders are often derived from sources such as peas, rice, soy, and hemp, providing a variety of options for different dietary needs. We looked at the protein sources used in each powder, whether it’s whey, plant-based, or a blend. With a small amount of fat from coconut MCTs, this protein shake will help curb hunger while providing high-quality protein for muscle food. They test and retest all of their protein powders in-house during the manufacturing process and are adamant that they will not sacrifice quality for increased profits. Optimum Nutrition Gold Standard Whey protein powder is our choice as the best protein powder for muscle gain for beginners. We really like that all essential amino acids (EAAs) including branched-chain amino acids (BCAAs) are included, allowing the product to be considered a complete protein—important for muscle gain. To help decrease bloat and improve absorption of the protein, they have added ProHydrolase®, the protein digestive enzyme to aid digestion, as well as a probiotic. We like thinking outside of the box with this flavorless protein because it can be mixed into any beverage you'd like. These two contribute to a well-rounded amino acid profile. This method of sweetening is not yet available in any other protein brand on the market. Second, the protein source is organic, non-GMO peas grown in the U.S. Always make sure you buy supplements from a reputable source. Because collagen powder and other supplements are usually made from animals, they might contain heavy metals or other toxins that can collect in animals' bones. The FDA doesn't regulate collagen powder or any other type of dietary supplement. Whey protein isolate is good for those who have a harder time meeting their protein goals. Whey protein isolate has been heavily processed to create a higher protein product. Whey protein can be great for helping with this, especially when combined with resistance exercise. Our team has made great efforts to research the very best protein powders for muscle gain based on your wants and needs. Recommended by influencers and athletes, these diets suggest that upping your intake can help build muscle, promote weight loss, and even regulate your hormones. If you’re plant-based or are taking a pass on dairy for whatever reason, a plant-based protein powder will do the trick. Potential Health Benefits of Whey Protein To make the decision a bit simpler, here are a few aspects to consider when you are choosing a protein powder for weight loss. If you are looking to try a protein powder to support your weight loss efforts, what are some of the factors to consider? If you're aiming for muscle recovery or boosting your overall protein intake, a good-quality protein powder could be more beneficial. Sweeteners like xylitol, sorbitol, or mannitol are often added to keep protein powders low in sugar and calories. So while plant-based powders can absolutely support your goals, whey still has a slight advantage if muscle gain is your main focus. How We Selected the Best Vegan Protein Powders Learn what a registered dietitian has to say about the nutritional benefits and potential drawbacks of potatoes for weight loss.Protein powders are classified as dietary supplements and are not regulated as strictly as food or medicine.If you are incorporating exercise into your routine, whey protein is most likely best consumed shortly before or after your workout.To avoid potential weight gain from consuming excess whey protein, avoid consuming more than one whey protein supplement per day.You can easily incorporate protein powder into your diet.Carbs are an essential nutrient and according to experts, you can consume 100 to 150 grams a day and still lose weight.Another option is to mix protein powder into foods like oatmeal, yogurt, or baked goods.Pea protein, in particular, is similar to whey when it comes to muscle gain and appetite regulation. KOS Organic Plant Protein is a sustainably-sourced mix of organic peas, flaxseeds, quinoa, pumpkin seeds, and chia seeds to create 20 grams of gut-friendly protein per serving. Secondly, it contains zero grams of fiber and only 1 gram of fat per serving. Protein powders and bars can then have an unanticipated effect on your weight loss goals if you aren't paying close attention to those nutrition facts. For a lot of protein powders, the extra additives and sweeteners used to make all those fun, appealing flavors often come at a high cost to the overall calorie count. This protein powder makes a great addition to any women's supplement regimen when optimizing body composition and performance is the goal. Find out if eating oatmeal every day can contribute to weight loss and learn how to incorporate it into a healthy, balanced diet.Confused about the roles of nutrition coaches and dietitians?For a more complete amino profile, try Ora Organic Superfood Plant Protein, which is a blend of organic pea protein and organic rice protein.The most effective protein type is whey, derived from cow’s milk.If your goal is to gain lean muscle and shred down for summer, you’ll likely be impressed by the anabolic protein blend and fat incinerating complex found in Shred System by Max’s Supplements.Support healthy blood sugar levels, reducing the risk of developing insulin resistance and type 2 diabetes.There are many different varieties of plant-based protein powders, such as those made from pea protein, soy, hemp, peanuts, and more. It also takes more calories to burn protein than carbs, so more protein can speed up your metabolism. Since protein helps you feel full for longer, having more of it may mean you’re likely to eat less throughout the day. To lose weight, you need to burn more calories than you consume, either by eating less, exercising, or a mix of both. Derived from milk during the cheese-making process, it is a complete protein, meaning it contains all nine essential amino acids. They differ in their amino acid profiles, absorption rates, and suitability for various dietary needs. This leads to a major reduction in hunger and is the main reason protein helps you lose weight automatically. If you want to give whey a try, have a look at our Whey Isolate protein powder. As previously mentioned, to keep your metabolism up and to ensure you burn calories at rest you need a good ratio of muscle to fat. The benefits of whey powder in weight loss have been well researched. A side effect of weight loss can be muscle loss, which may end up hindering your progress. Last but not least a high protein diet prevents muscle wasting by maintaining lean muscle concentration. You should also watch out for any added calcium, iron, or potassium in protein powders. Therefore, you must be careful when using protein powders and only use those that are made with clean substances. Like any supplement, it’s safe to use protein powder, but you must do so in moderation and follow all precautions. By following these precautions and tips, you can make the most out of protein powder and its included ingredients. It’s also possible to use too much protein powder in your diet. What's more, protein powders tend to be shelf-stable, lasting anywhere from 6 to 24 months, which makes them a convenient supplement to keep on hand. The recommended range for protein is percent of total calories in your diet. The RDA for protein is 0.8 g/kg of body weight, athletes need between 1-1.6 g/kg depending on how much exercise they are doing. Best Tasting Protein Powder for Weight Loss: Jacked Factory Authentic ISO Grass-Fed Whey Protein Isolate You can also use protein powder as a convenient snack or to help reduce hunger and increase satiety between meals. Additionally, meal replacement shakes and powders can be low in calories, which can lead to a decrease in metabolism and a higher risk of weight regain once you return to eating whole foods. It’s also possible to experience an imbalance of certain nutrients, such as an excessive intake of protein, which can put a strain on the kidneys and liver. Ultimately, the key is to find a dosage and timing that works for you and your individual needs, and to consult with a healthcare professional or registered dietitian for personalized advice. When fueling up for a long run, carbohydrates and fats usually get the spotlight as protein and collagen take a back seat. It also has 1.5 grams of creatine HCL for building lean muscle and sustaining energy levels. Grow also has four fantastic flavors, making it easier for any protein newbie to choose a protein powder they can stick with. If you’re looking to lose weight, you may want to start with a smaller dose and gradually increase as needed. This can make them a healthier choice for those looking to lose weight and improve overall health. By doing so, you can ensure that you are making an informed decision and getting the most out of your vegan protein powder supplement. Consider a protein powder that is fortified with additional nutrients, such as fiber, vitamins, and minerals. We found that it blended nicely in tests, and found it especially smooth for a plant-based protein powder. Just note that it does have 430 milligrams of sodium per serving, which is helpful for replenishing electrolytes post-workout but may be too much if you’re trying to stick to a low-sodium diet. One scoop contains 120 calories, 24 grams of protein and 45% of your daily iron — a crucial mineral for supporting your body’s circulatory system. It's not plant-based, but for a flavored protein powder, the ingredient list is short and uncomplicated. Designed to be mixed with liquid or blended into a smoothie, this whey protein isolate from Thorne contains all of the essential amino acids for optimal absorption. It's also important to make other lifestyle adjustments so that you reach the healthiest weight for your body type. Check out our guides on how to follow a vegan diet for weight loss and how to follow a Mediterranean diet for weight loss. Always speak with your doctor before starting a new diet to ensure you aren't overdoing it with your protein intake. Most of the protein in cottage cheese comes from casein. That's because it's one of the most protein-dense foods you can eat. In fact, eating eggs in the morning may help reduce overall calorie intake throughout the rest of the day. A plant-based protein powder is ideal for those who can't have dairy or prefer to stay away from whey, she adds. Another great option for keto diet vegans, this plant-based protein powder made from pea protein, organic pumpkin seed protein, organic sunflower seed, and alfalfa. Plant-based proteins, like pea, soy, hemp, and rice, tend to have more fiber and less fat than animal-based protein powders. If you want to lose body fat, choose a whey-based shake that's higher in protein, has fewer carbohydrates, and only a little bit of fat. In general, I prefer protein powders with simpler ingredients, so I can understand what I’m putting in my body. Give protein powder a try to see how it helps with your weight loss journey. Since you’re trying to lose weight, we recommend drinking a protein shake in the morning when your body craves fuel. However, the general consensus from experts and those on their own fitness journeys is that increasing protein intake will improve weight/fat loss. Plenty of studies have looked into the effectiveness of protein powder for weight loss, and the evidence gives it a huge thumbs up. As such, it’s regarded as less effective than whey protein, which has a higher leucine, valine, and isoleucine content. Research suggests that protein has a greater effect on satiety than carbohydrates or fat. Yes, protein can help you lose weight. Once you have a goal, you can more easily figure out how many protein shakes you can have based on your calorie limits. Certain thickeners and anti-clumping ingredients also double as preservatives to help protein powders stay shelf-stable.Derived from a type of protein found in milk, whey protein is one of the most popular and extensively researched varieties of protein powder available.That’s why I made sure each of these powders passed the mix test, whether you’re blending it in water or your favorite milk.Most ketogenic plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish.These supplements are made from a variety of sources such as whey, egg, pea, soy, rice, etc.Katie Tuttle is an editor and writer specializing in food, nutrition, and product testing.So, yes, lean meats, beans, eggs, and nuts are the foundation of any solid weight loss plan. It needs to be flipped multiple times a day to keep your body in a muscle-building state. Every time you eat a protein-rich meal, you turn on MPS, the process that builds and repairs muscle. Think of muscle protein synthesis like flipping a light switch. Dumping 80 grams of protein into a single meal? Hitting the leucine threshold is key for maximizing muscle protein synthesis, and the best way to do that is by prioritizing high-leucine protein sources. Using protein powder as your only protein source. After resistance training, protein supports muscle repair and growth. This is one of the most effective swaps for weight loss. When well-formulated, they can support muscle maintenance and weight management effectively. Some people choose to combine whey during the day with casein in the evening for sustained protein coverage. Often, they’re used to create a more robust amino acid profile, since different protein sources contain various levels of each amino acid. But like rice protein, hemp is low in lysine, so it’s an incomplete protein.11 Because of this, it’s high in fiber and a source of omega-3 fats. Hemp protein powder is made by grinding up hemp seeds, making it a great whole-food choice. Although as we mentioned earlier, it’s low in EAA methionine, so it’s not a complete protein.20 Isolate whey proteins have gone through extra filtration, which removes much of the sugars (carbs) and fat, resulting in a leaner protein supplement. Looking for the best protein powder for your weight loss journey? Generally speaking, most experts don’t recommend eating more than 2 grams of protein per kilogram of body weight. Your body actually burns more calories just by digesting protein24 than it does by digesting carbs or fats. Create healthy, balanced meals using this visual guide as a blueprint. Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. An emphasis on foods high in saturated fat also counters recommendations from the Dietary Guidelines for Americans and the American Heart Association and may have adverse effects on blood LDL cholesterol. Because whole food groups are excluded, assistance from a registered dietitian may be beneficial in creating a ketogenic diet that minimizes nutrient deficiencies. Metagenics Perfect Protein Pea & Rice Yes, it’s a little more expensive than other protein powders but you get what you pay for. As registered dietitian Perry Nix notes, whey protein concentrates may not be a good choice for those who are sensitive to dairy since it contains more lactose than whey protein isolates. If you’ve never had casein protein powder before, we’ll warn you that it’s naturally thicker than whey, so it may take a little extra elbow grease to get everything incorporated. This grass-fed protein powder is ideal for nighttime use, especially if you’re looking to maximize muscle growth and recovery. Whey and casein protein are known as complete sources of protein, as they contain all of the essential amino acids , making them a nutrient-rich dietary supplement. The Australian Dietary Guidelines recommends between grams of protein a day, depending on your age, gender, weight, and other factors such as pregnancy . One study, though, has found that drinking protein shakes or eating something imbued with protein powder before going to bed can encourage muscle protein synthesis rates overnight while you sleep . “A protein shake may help with weight loss, but that depends on many factors,” Gans says.By incorporating vegan protein powder into your weight loss plan, you can achieve your weight loss goals and maintain a healthy, balanced lifestyle.Check out our ATHLEAN-X programs to see which is the best fit for your goals and fitness level.How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet.“My favorite plant-based protein powder is the vegan protein from BPN.Each scoop contains 20 grams of protein, so a less than traditional protein shakes, however, this is common with clear whey.According to Younkin, “Protein powders and shakes usually have grams of protein per serving and are a convenient and simple way to reach your protein goal each day.”Weight loss strategies vary from person to person, however, individuals with weight loss goals should aim for at least 1.2 to 1.6 grams of protein per kilogram of body weight. You’ll learn why protein is so effective for shedding fat, how to calculate your personal needs, and which 10 carefully selected powders deliver the best macro bang for your calorie buck. When the scale won’t budge, protein powder can feel like a silver-bullet solution. This flexibility makes it easy to boost your daily protein intake without getting bored or relying solely on shakes. Third-party testing should be a top priority when choosing a new protein powder. While cleaner formulas with minimal additives and high-quality ingredients often cost more, consider it an investment in your health—especially if you plan to use it daily. This makes it a smarter option than standard protein powders, which often lack complete nutrition. Don’t have a fully fleshed out nutrition and fitness program that can help you achieve the weight loss or weight gain you’re after? Plenty of research shows that even daily diets with two-to-three times the recommended protein intake have no negative effects on kidney function in healthy adults. Spreading your intake across four or five meals and prioritizing pre- and post-workout protein ensures your body stays in an anabolic (muscle-building) state all day. Nutrition Articles It can increase feelings of fullness, boost metabolism, and help to preserve muscle mass during weight loss. Protein powder can be a helpful tool for weight loss when used with a balanced diet and regular exercise. Additionally, they can be used as meal replacements to create a calorie deficit for weight loss, but replacing all meals with protein shakes is not recommended. Whether you’re new to healthy eating or just looking for some fresh ideas, this grocery list will stock your pantry and fridge with all the essentials. Learn what factors can contribute to amenorrhea, the importance of nutrition and body composition, and steps to support your body in getting your period back. Learn valuable tips, strategies, and advice for losing weight in your 40s and maintaining a healthy lifestyle. Learn which snacks are healthy yet sweet enough to curb your cravings while trying to lose weight. Learn practical strategies to help you stop feeling sick on Wegovy so you can confidently continue your weight loss journey. Keep in mind that many people use protein powders in order to gain — and not lose — weight.The recommended range for protein is percent of total calories in your diet.Let’s dig deep into thermogenic supplements and their benefits for weight loss.Protein powder supplements make it easy to reach your protein needs (likely over 100 grams a day) if you're low on time or energy.“They’re an ideal choice for people with digestive sensitives to traditional protein powders, for hydration support, and those looking to increase their daily protein intake.”Additionally, some people who have used this protein powder say that the stevia it is sweetened with has a strong aftertaste.Compare prices and ingredients across this list (and throughout the market) to find the best value product for your lifestyle and budget.“Whey is superior for stimulating muscle protein synthesis due to its BCAA profile and rapid absorption,” says Dr. Perez. This can be due to the high fiber content of some plant-based protein sources, or to individual sensitivities to certain ingredients. While vegan protein powder can be a safe and effective supplement for weight loss, there are some potential side effects to be aware of. In terms of timing, it’s best to consume vegan protein powder within an hour after exercise, when your muscles are most receptive to nutrient uptake. Generally, it’s recommended to consume 1-2 scoops of protein powder per day, which is equivalent to grams of protein. One gram of protein per pound of body weight is enough to maximize muscle repair, fat loss, and strength gains, but not so much that you’re overloading your system with protein you don’t need.This equates to around .6 grams of protein per pound of body weight.Made with low-sugar, low-fat, concentrated proteins, APOLLO is perfectly optimized for weight-loss.Protein powders may use artificial or plant-based sweeteners to provide sweetness, and since they are non-caloric, they can be a suitable option.In addition to their protein, eggs contain healthy unsaturated fats that keep you fuller for longer.“A structured plan like this can help you practice and understand the building blocks that make up a balanced diet.Collagen peptides, the most common form of collagen in supplements, are usually derived from bovine hide or fish.It’s also not uncommon to experience digestive upset after using a new protein powder.Ozempic is often used for type 2 diabetes and weight loss. Protein plays a crucial role in weight loss, and consuming enough protein is essential for achieving and maintaining weight loss. Soy protein powder, which is made from soybeans and is a complete protein source, containing all nine essential amino acids. Hemp protein powder, which is made from hemp seeds and is a complete protein source, containing all nine essential amino acids. There are several types of vegan protein powders available in the market, each with its unique characteristics and benefits. These powders are designed to provide a concentrated dose of protein, which is essential for building and repairing muscles, organs, and tissues in the body. But protein powders aren’t usually the best choice for weight loss.Do look out for the slight stevia aftertaste, although it’s not known to be very obvious.Protein powders are a quick way to help ensure that your body is nourished and satisfied.If you’re working out and not getting the proper amount of macronutrients, it can mean a loss of muscle mass.Getting enough protein is especially important when trying to lose weight, as it helps the body target fat stores and prevent the loss of lean muscle mass.This can cause symptoms like intense cravings, weight gain, darkened skin patches, skin tags, fatigue, and more!Having competed in Olympic weightlifting for over two decades, Caine has amassed several national and international titles over the years, including being a three-time Pan American Champion.Almond isn’t a complete protein, so it doesn’t offer all nine essential amino acids, and this powder lacks the splashy flavors of other protein supplements. “A protein shake can supply the protein component with fewer calories.” She recommends adding some spinach to your shake to get a dose of vegetables, too. “Excess protein can be converted to fat, just like excess carbs can be converted to fat.” It depends on what you’re after, along with any individual dietary needs you have. “One thing I’ve seen in my practice is somebody incorporates a protein shake, but doesn’t realize that the calorie count might be exceeding their needs,” she says. For flavouring, True Protein uses the best quality raw ingredients and 100% natural flavourings and sweetener to ensure superior flavour that's free from the usual artificial aftertaste. All of True Protein's ingredients are pure, simple and natural. Protein shakes provide a convenient protein source immediately post workout, and is why the majority of people drink them straight after training. For more protein, and a simpler formula, you can’t go wrong with Transparent Labs Organic Vegan Protein. We say nearly because it falls short of our 20-gram protein minimum by one measly gram. One reason for the expense could be the addition of ProHydrolase, a proprietary blend of enzymes the brand claims increases the absorption and utilization of the protein. With just 19 grams of protein per serving, Impact Whey has the lowest protein content of any protein powder on this list. The fat and carb contents are higher than what you’d find in a whey isolate powder, which has minimal fat and carbs, but they are still lower than other whey protein blends. The higher price is due to the presence of probiotics and tart cherry juice, which aren’t in most protein powders but can help improve gut health and promote post-workout recovery. With just two to four net carbs (the number of carbs minus the amount of dietary fiber) per serving, Vega Sport protein powder is a solid choice for those following a keto diet. Omega-3 fatty acids play an important role in brain function, heart health, and reducing inflammation in the body. Packed with fiber, protein, omega-3 fatty acids, and antioxidants, tiny chia seeds pack a nutritional punch. Your body then puts these amino acids together to form new proteins. Collagen has eight of the nine so-called essential amino acids your body needs in order to make protein. The blend does, however, also contain whey concentrate that has more lactose in it than whey isolate or hydrolyzed whey protein, so if you’re sensitive to dairy, talk to a professional before taking any supplement. If you’re looking for a whey protein isolate with more flavors to choose from, we recommend Transparent Labs Grass-Fed Protein. Plus, each serving gives you a whopping 25 grams of protein that can help keep you full and grow your muscles. Losing weight and gaining muscle can be a challenge, but Sports Research Whey Protein makes it easier by having a well-balanced protein supplement with a modest amount of carbs and fat. Download our free customizable grocery list template, recommended by a registered dietitian. Learn about the key distinctions between these professionals and which may be best suited for your health goals. Learn about the signs that you may not be consuming enough calories or nutrients and how to address this issue. Not eating enough can lead to a range of symptoms and health concerns. Learn about the differences and when it's best to seek guidance from a dietitian or doctor. By increasing your protein intake through protein powder, you may feel fuller for longer, which can reduce overall calorie consumption. Its effectiveness in weight loss primarily hinges on the role protein plays in satiety and metabolism. When consumed, protein powder can assist in muscle repair and growth, making it popular among athletes and fitness enthusiasts. Protein powder is a dietary supplement that contains concentrated sources of protein derived from animal or plant products. Some evidence has identified negative impacts on gut health with excess protein intake. Results found that the protein supplement group lost more body fat and had greater preservation of lean body mass than the control group. A 2008 study compared two groups of people with and without the use of a whey protein supplement. In addition, many protein powder supplements contain various amounts of vitamins and minerals, such as calcium, iron, and potassium. Pea protein, hemp protein, and vegan protein blends are effective and suit those avoiding dairy based protein. Combined with smart training and mindful eating, protein shakes can be a powerful ally in transforming your health and physique. Remember, balance is key to a successful weight loss journey. Tracking your intake can help ensure you’re getting the right amount without overdoing it. Excessive protein intake can lead to an imbalance of macronutrients, which can hinder your progress. Protein powders for weight gain are convenient and effective. We made note of side effects in our testing — and called out any in our reviews — but everybody’s body is different, so you’ll want to take into account your own sensitivities before purchasing. That can include micronutrients like iron, magnesium, and A, B, and C vitamins, or even creatine and glutamine that can help you build muscle. Our best overall protein powder for muscle gain goes to Transparent Labs Whey Protein Isolate. To ensure your well-being when consuming protein powders, the ACTIVE.com editorial team prioritizes products that are independently tested by a third-party. One popular way to consume protein powder is in the form of a protein shake, which can be a convenient and delicious option for muscle building. But protein helps them stay strong, prevents falls, and keeps the muscles and bones healthy. On the other hand, plant-based protein supplements are expected to grow as an individual niche at a compound annual growth rate of 8.7%.6 This is due to the increasing popularity of vegan or plant-based diets. Subjects consuming whey protein–based supplements regularly show significantly lower systolic blood pressure, while subjects who consume soy-based protein supplements have been reported to show a significant decrease in their systolic and diastolic blood pressures. Remember, while protein powder can be a useful tool for weight loss, it's just one part of a larger weight-loss plan that should include a balanced diet and regular exercise. The best protein powder for weight loss is one that fits into your overall diet and weight loss plan. I particularly appreciate this as one of the best protein powders to lose weight as it is not high in calories and tastes good, but is free from artificial sweeteners. One serving of KOS Organic Superfood Protein only has 20 grams of protein and contains five to six grams of fat and eight to nine grams of carbs per serving. XWERKS Grow offers 25 grams of protein per serving (though the peanut butter flavor only has 23), making it an ideal choice for men who may need to add more protein to their diets. But we know that building muscle is a common goal amongst male gym-goers, and using protein powder to help increase your daily protein intake can help with that. For a protein powder that costs around $2.10 per serving, I would have liked to see a product without any artificial ingredients. With just 100 calories per scoop, it’s one of the lowest-calorie options on this list, making it ideal for those on a weight loss journey. Learn how to use a weight loss calculator to determine your percentage of weight loss. Here's the timeline for when Ozempic, a medication for weight loss and type 2 diabetes, starts to take effect. Ozempic is a prescription medication for type 2 diabetes, but it may contribute to weight loss as a side effect. Learn everything you need to know about meal prepping to help you achieve your weight loss goals. Find out what a healthy and balanced breakfast for women trying to lose weight should look like, along with some delicious ideas to get you started. Yes, they have carbohydrates and fat, but many have additional ingredients, like greens, digestive enzymes, and/or mushroom extracts, that bump up the micronutrients too. Protein is important for fat loss and building lean muscle mass11. This is also the recommended per-meal amount of protein for muscle synthesis. Most protein shakes have at least 20 to 25 grams of protein, so they’re a good way to fill you up between meals or before or after workouts. A popular and well-regarded choice, Optimum Nutrition’s Gold Standard protein powder shows up on a lot of “best of” lists. Although I’m generally not a fan of stevia-sweetened products, this powder tastes great when mixed with almond milk, and it packs just 2 grams of sugar per serving. It offers a hefty dose of protein with a two-scoop serving, and the organic formula gives me peace of mind—I know I’m not ingesting pesticides in my protein shake. This is the protein powder I’ve used the most, and I really like it. (A three-ounce portion of chicken contains about 26 grams of protein.) Powders can be easily mixed into just about anything, including oatmeal, smoothies, baked goods, or just with water. A scoop or two of powder might deliver 30 grams of protein, which can be easier to consume than certain portion sizes of food, say, chicken for example, Braddock says. The average American eats 65 to 90 grams of protein per day. Even so, most people already get a hefty dose of protein in their diets. It’s among the more expensive protein powders on this list, but in addition to it being third-party verified, it’s sourced from grass-fed cows from New Zealand. What makes Orgain’s plant-based protein powder good for diabetics is that it has no added sugars. For a clean whey protein powder that contains no artificial flavors, fake sugars, food dyes, or other additives, Legion Whey+ is my top pick. For example, according to one study published in the journal Nutrients, 'protein intake was shown to promote additional gains in lean body mass beyond those observed with resistance exercise alone'. ‘The protein we consume helps augment recovery and new muscle tissue from our resistance training,' says Yiannis Fleming, a sports performance coach and qualified nutritionist. From a muscle-building perspective, protein powder has a number of benefits. You need to also make sure you’re in a calorie deficit14 (expending more calories than you’re consuming) and eating plenty of healthy, whole foods. So they’re usually marketed to people who want to gain muscle and are drinking protein shakes around their workouts. This makes them slightly faster-digesting, though there isn’t evidence that this results in improved recovery, muscle growth, or fat loss. So if you don’t mind having some additional calories from non-protein sources, protein concentrate could be a good option for you. How to Gain Weight With Type 2 Diabetes We had to give this product a 2 out of 5 for cost per serving, as you can definitely find some more cost-friendly options. One 30-serving container costs $59.95, which is about $1.99 per serving. Luckily, Onnit’s Grass-Fed Whey Isolate Protein includes digestive enzymes and probiotics to help ease stomach discomfort. Taste scores a 5 out of 5, though you should note that the flavor packs will add around 6 to 10 extra calories. Available in a wide and wild variety of flavors including maple-butter pancake and churro.• Kroma Plant-Based Protein Powder — Vanilla-Cinnamon and Cacao-Banana ($55)Sweet but has a slightly more complex flavor, like a premixed smoothie.• Pure Protein Whey Protein Powder — Rich Chocolate ($27)Tastes very similar to PureProtein’s ready-to-drink chocolate protein shake. “After a few weeks of mixing Vital Proteins into my protein shakes and smoothies, my fingers were feeling less creaky and I was back to climbing without that nagging discomfort.” Some have found that consistently using these powders can improve joint health. The SoLo powder’s only listed ingredient is organic yellow pea protein isolate. Extracting protein isolate from peas involves a lot of salt water, some of which makes its way into the finished product. Calories per Serving The taste of this powder was quite nostalgic, one taster compared it to foam banana sweets, but if you're into bananas and you like your protein sweet, this is a good choice. The vanilla crème flavour is quite custardy – making this a great option for those who want a sweeter protein shake, although it is made using stevia instead of added sugars. There’s an array of added nutrients that have been formulated with the nutritional needs of women in mind. With a malty, nutty flavour, it was very palatable and not too sweet, despite using steviol glycosides in the ingredients. Nutritional information based on the unflavoured version. When it comes to weight loss, calories are king. Excess calories, whether from protein, carbs, or fat, will add to fat stores. Yes, protein powder is safe for daily use if you are free of health issues. Pea protein, in particular, is similar to whey when it comes to muscle gain and appetite regulation. High-protein diets can increase calorie burn by up to 20 to 30% of total protein intake. High-protein diets don’t just help build muscle. But before you start thinking “plant-based protein is useless,” hold up. Without enough high-quality protein, your body struggles to repair the muscle damage caused by intense workouts, leading to slower progress and increased risk of breakdown. WHEN WE TALK about fitness and diet, we often land on protein. Jo is a London-based freelance journalist and content creator specialising in fitness, health, lifestyle and beauty. And while hydrolyzed whey and whey isolate go through additional processing to break down the protein further for faster digesting than whey concentrate (something to bear in mind if you have a sensitive stomach or allergies), they essentially all do the same thing. “When combined with a calorie-restricted diet, whey protein has been shown to promote modest reductions in body weight and fat mass, while helping preserve lean muscle,” she says. Best protein powder for weight loss and muscle gain female users often prefer plant-based or whey isolate for gentler digestion. Combine whey protein powder for weight loss with whole foods like vegetables, lean meats, and healthy fats. If you’re looking to build lean muscle, you’ll want a protein powder that’s low in all three—it’s surprisingly easy to find a protein powder with three or fewer grams of both fat and carbs, especially whey isolates and hydrolyzed wheys. If you’re looking to lose weight and improve your body composition while avoiding common allergens and side effects from many protein powders, a seed-based plant protein powder is a good way to go. It has a protein blend that combines pea protein, flax seed, quinoa, pumpkin seed protein, and chia seeds. The KOS Vegan Protein Powder is more of a superfood powder than a standard protein shake. If you’re wanting a few more flavor options, try out Legion Plant+, which has six different flavors to choose from. You can also try a thermogenic supplements to provide extra support to your metabolism. Protein is incredibly filling, so it’s no wonder that eating more of it may help you feel fuller throughout the day. Just remember to keep eating other crucial foods such as fruits and vegetables in order to stay healthy and strong too. Looking for more information on how to lose weight by changing what you eat? "You should vary your protein sources," says Banna. But, like most plant proteins, lentils aren’t complete proteins on their own. Salmon is higher in calories than some other lean proteins. Chicken often gets more attention in weight-loss diets, but lean beef can also be part of a weight-loss strategy. Tuna has very little fat and calories. Eggs are also high in leucine, an amino acid important for building muscle.