(14) It’s made with natural and traceable ingredients so you don’t have to question what you’re putting into your body. Additionally, the subscription-based model helps ensure you’re always stocked up to help you meet your nutritional goals day in and day out. Plus, you have 23 flavors to choose from, which should help prevent flavor fatigue. (13) (Research on trans and nonbinary people in this context is lacking; we encourage trans folks to reach out to trans-affirming nutritionists or dietitians when possible.) According to research, cis women may be more prone to these side effects than their cis male counterparts. Last, while not a randomized trial, our results also corroborated a study demonstrating the limited impact of protein consumption with exercise. A major concern at the beginning of the study was whether protein supplementation would be acceptable to participants. Reportedly, participants stated they consumed the whey on their non-person days as a result of their commitment to the study. We used a mixed effects model clustering on the individual to examine the impact that protein supplementation had on the change in each metric of interest as an outcome while adjusting for baseline grip strength. We compared the pre-post change in each metric between participants in the whey protein group vs. the non-whey group using an unpaired t-test with unequal variances for continuous values, or chi-square for categorical variables. The Best Supplements for Weight Loss of 2025 Incorporating whey protein into your diet can enhance your overall protein intake, which can be beneficial for weight loss. Incorporating whey protein can support muscle retention, enhance satiety, and facilitate fat loss when combined with a balanced diet and regular exercise. Determining the right amount of whey protein for weight loss can depend on several factors, including your age, sex, level of physical activity, and overall dietary protein intake. It has the least amount of fat and carbs out of the three types of whey protein. Manufacturers add flavor to the whey powder to minimize the natural whey flavor and make the protein powder taste better. Considering that not all protein powders are manufactured equally, which one should you go for? All that said, with the wide array of protein powders available out there, how do you choose the one that’s right for your needs? A higher protein intake can help prevent the metabolic slowdown that often occurs during weight loss. Overview: Why Protein Matters for Weight Loss In our previous meta-analysis of 13 trials, whey supplementation significantly reduced the circulating TG level, whereas the WP had no effects on circulating TC, LDL-C, and HDL-C .For athletes who want to prioritize all-natural ingredients in their muscle-building supplements, Legion is the ideal brand.As a budget-friendly casein option, Nutricost Casein Protein Powder comes in three flavor options with costs starting below $1 per serving.However, it's crucial to acknowledge that the effects of whey protein vary depending on factors like individual metabolism, diet composition, and exercise routine.It’s free from artificial flavors, sweeteners, dairy, gluten and soy, and made from organically grown produce (it’s certified USDA Organic).When it comes to formulation, our RDN gave this formula a 4.25 out of 5 with deductions for its cost per serving and the presence of proprietary blends.Read the label on your supplement to see how much it contains. “In a shaker cup, it’s pretty sticky on the sides, but then again it doesn’t take the most shaking in the world to get it into a nice solution.” It’s even strong enough to completely mask some pretty grassy greens powder taste when I tossed all of the above into a blender with a banana and some oat milk,” they say. “The mocha flavor doesn’t quite give me the coffee-esque vibe that I want, but it’s still very pleasant. We like Gainful Vegan Protein Powder for its customization options — you can snag a bag with 14 or 28 servings, and experiment with six different flavors via Gainful’s single-serving flavor packets. While a 25-serving container runs around $1.50 per serving, a 69-serving container costs just $0.87 per serving. Optimum Nutrition is a big name when it comes to whey protein. One attractive property about pure whey protein isolates, like Legion Whey +, is that they are almost completely lactose-free, so if you have mild lactose intolerance, you may still be able to use whey protein. Jarrow Formulas Whey Protein is a protein purist’s dream—the only two ingredients are whey protein and soy lecithin, which is used as an emulsifying agent. It includes no preservatives, but this should not be a big issue—protein isn’t a fertile ground for growing bacteria until it’s been mixed with water (the pure powder is just too dry). It contains a mix of fast digesting whey isolates and slow digesting casein to maximize protein synthesis, recovery and muscle growth. In addition to 31 vitamins, minerals, and herbs, this meal substitute product claims to provide 11 grams of protein. There are 24 grams of protein and 5.3 grams of BCAA in Nakpro Perform Whey Protein Concentrate. It might support your weight control goals, enable you to achieve your daily protein requirements, and help you feel satisfied in between meals. You can receive the recommended 24 grams of protein per dish. "Protein powders and shakes can be an easy source of high-quality protein, but it’s preferable to get most of your protein from whole foods. We do not need protein powders for weight loss.” Below you can find the best protein powders for weight loss that we’ve tested, all of which contain a high amount of protein with low carbs, sugar and fat. However, most protein powders are categorized as foods and have a Nutrition Facts label, as opposed to dietary supplements, which have a Supplement Facts label. This form of protein is filtered for a more refined end product, which helps eliminate unwanted lactose, fat, fillers, or carbs. XWERKS Grow’s makeup also includes over 6 grams of BCAAs, which studies show can help support muscle recovery and assist in limiting post-workout soreness. If you’re looking for a tasty treat that feels more like a snack than a nutritional supplement, XWERKS Grow is the powder for you. The one main drawback to this high-quality protein supplement is its cost, which we rate at 3.5 out of 5 for multiple reasons. You get 28 grams of high-quality protein without any unnecessary fluff,” adds Chelsea Rae Bourgeois, M.S., RDN, LD. Here, extra calories are not just being used to increase muscle mass but the surplus is likely to be stored as fat. One of the most popular and trusted Whey Protein Isolates on the market is Isoflex by ALLMAX Nutrition and if you’re just getting started and aren’t looking for the premium option there are many whey protein options in their line-up for your needs. High-quality WPI is absorbed relatively quickly, albeit not as rapidly as whey protein hydrolysate (see below), driving a rapid and substantial rise in blood amino acids. WPI contains only about 0.5% fat and 0.5% lactose, so it’s a great option for those concerned with reducing dietary fat or lactose-intolerant individuals. Produced from WPC, whey protein isolate is the purest source of protein on the market, with concentrations of greater than 90% purity in high-quality products. A recent overfeeding study conducted by Antonio and colleagues illustrated the propensity for overconsumption of energy-dense foods like peanut butter to cause weight gain . Though 100 g of creamy peanut butter contains 24 g of protein , it also has 49.4 g of fat, resulting in 632 kcal per 100 g. However, consuming a single 2 tbsp serving of creamy peanut butter would not yield sufficient protein (roughly 7 g ) to align with evidence-based sports nutrition guidelines such as those put forth by the ISSN, which recommend consuming an absolute dose of protein between 20 – 40 g per meal to maximize MPS and resultant athletic recovery . In the United States, labeling laws dictate that for a food to be labeled a “good source” of protein, it must contain 10–19% of the daily reference value per serving, which equates to a range of 5–9.5 g of protein. Many energy-dense food products such as cheese or peanut butter are proudly labeled as good sources of protein, a marketing tactic that might encourage uninformed individuals to consume large quantities of such foods to meet daily protein intake targets. Americans spend about $2.1 billion a year on weight-loss dietary supplements in pill form (e.g., tablets, capsules, and softgels) , and one of the top 20 reasons why people take dietary supplements is to lose weight . Whey protein supplementation promoted body weight and FM loss in women with long-term weight regain following RYGB. The primary outcomes were changes in body weight, fat free mass (FFM), and fat mass (FM), evaluated by tetrapolar bioelectrical impedance analysis (BIA). Using protein powder to lose weight may help you feel satisfied for longer. Protein shake companies may claim that their goods aid in weight loss or the reduction of body fat. Individuals looking to lose weight should aim for a protein intake of at least 0.8 and up to 1.6 grams per kilogram of body weight. This powder gives you 25g of protein per serving without any carbs, fats, or sugars, making it perfect if you want something versatile to fit into any diet. 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. Carbs and sugars can sneak into protein powders, even the ones that claim to be “healthy.” However, be mindful that consuming too much protein—especially from supplements—can lead to potential side effects like weight gain, kidney strain, or dehydration. Here are the specific groups who should consider whey protein. Whey protein has an excellent amino acid profile, making it well-suited as both a protein for weight loss and a protein for high level athletic performance. Whether your goal is cutting fat or boosting muscle mass, Transparent Labs is the perfect pick for men serious about their physique. Transparent Labs is a great option for men, with its focus on providing pure whey protein isolate and its lack of added sugars. Present study concluded that protein supplement is safe and efficacious in weight management, improving high energy events, aerobic capacity, quality of life, digestive behavior score and sleep quality. The objective of the study is to assess the efficacy and safety of protein supplement in promoting health and wellbeing in healthy adults. In conclusion, an energy-restricted diet reduced weight and fat mass in older women with overweight and obesity. In our study, an energy-restricted diet was recommended according to the ideal body weight of individuals, which was more accurate than a consistent calorie recommendation. According to an analysis, 47% of calls to the California Poison Control System in 2006 reporting adverse effects or toxicities potentially caused by dietary supplements involved products containing caffeine Data from a 12-year prospective observational study provide some insight into the long-term association between caffeine intake and body weight . After 6 months, those in the treatment group lost significantly more weight (mean weight loss 5.3 kg) than those in the placebo group (2.6 kg) and had significantly greater body fat reduction. In one study, 167 participants with overweight or obesity (BMI 25–40) took a supplement containing kola nut (192 mg/day caffeine) and ma huang (90 mg/day ephedrine) or placebo . Participants taking the herbal supplement had a significant increase in mean body weight (1.13 kg) compared with those taking a placebo (0.09 kg) at the end of the study. Read on to learn more about the possible benefits and risks of whey.Simply add this powder to a smoothie, yogurt bowl or cup of coffee, and reap the benefits of 7 grams of fiber.But more research is needed to confirm whether collagen supplements have other benefits.Learn how to eat healthy without cooking by planning ahead and taking advantage of precooked vegetables, grains and proteins.Whole foods provide essential nutrients, vitamins, and minerals that protein powder alone cannot offer.Also, some customer reviews note stomach discomfort after consuming this powder.Fourth, while we used commercially available standardized methods to evaluate the protein composition as a quality control measure, we did find some differences in leucine composition. Best Whey Protein Powder for Weight Loss: Intro Davis agrees, explaining that Iconic has the best-tasting protein she’s tried. The protein comes from grass-fed milk protein isolate, a lactose-free dairy protein appropriate for people with lactose intolerance. “It’s made of high-quality, grass-fed milk protein for increased absorption and is lightly sweetened with monk fruit, a natural sweetener,” notes Davis. This is another good reason to consult a doctor or registered dietitian about what products they recommend. But Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate is the best overall choice for flavor, ingredients, and protein content. Find a new workout, meet our ambassadors or take a deep dive into our products today. A reliable and effective way to target stubborn abdominal fat without the shakes. Norateen X is the final word in muscle building. Just follow a basic recipe, substitute LA Whey Gold for a portion of nut butter or powdered sugar, and maybe skip on sweetening them altogether. The greatest benefits of taking nutritional supplements are obtained by the most undernourished older people . Nevertheless, in our view, a number of conclusions can be drawn; the use of such supplements is generally safe (see above) and relatively easy to implement. It is unclear how many older adults consume less than the recommended protein intake (either current RDA Recommended Dietary Allowance or the newer recommendations), but probably a substantial proportion. In this study, patients who received WPI had significant reductions in the percentage of body fat, total body fat, and WC. A meta-analysis, comprising nine randomized controlled trials and 455 patients, showed the benefit of WPI in reducing body weight, increasing lean body mass, and improving lipid profile and glycemic control . In overweight and obese individuals, the benefits of supplementation with WPI on both body composition and cardiometabolic risk by improving the lipid and glycemic profile and reducing body adiposity have been widely demonstrated. Dosages can vary by flavor, but the inclusion of potassium is especially beneficial, as some research suggests potassium may help maintain lean muscle mass and help to prevent cardiovascular disease. That said, studies indicate that men typically require a higher intake of protein (especially if they train regularly). As a layperson, it is possible to take the most effective of these products and practices, and incorporate them into our own weight loss strategy. Eating too much protein can often cause nausea, diarrhea, pain or cramping, and if you feel any of these affects you should stop your diet and contact your doctor. Look at the macro and caloric breakdown to ensure you are getting the proper amount of carbohydrates and fat from your powder. While weight loss supplements can be a helpful addition to your journey, they are not a one-stop solution. When it comes to weight loss supplements, the market is full of bold promises like “Lose 10 pounds in a week! Most popular and well-researched supplements, such as protein, omega-3, and glucomannan, are safe for most healthy adults when taken at recommended dosages. These results indicate that increasing protein intake beyond the RDA during weight loss therapy is not necessary in middle-aged, postmenopausal women with obesity. Therefore, the current recommendations of high protein intake during weight loss therapy should be reconsidered. Gainful Vegan Protein is more expensive than other proteins we’ve tested, coming in at roughly $2.57 per serving. She rated its formulation 4.5 out of 5, in part because Gainful uses both brown rice protein and pea protein to deliver up to 23 grams of total protein. Rather than one container of a singular flavor, Gainful’s Everyday Plant Protein comes in an unflavored base powder that can be enhanced through different flavor packs (of which there are a ton). Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns. Protein powder used as a meal replacement isn’t ideal because the nutritional profile is fairly limited to, well, protein. “Protein also takes more energy for our body to break down and metabolize, so it has the highest thermic effect of food than any other macronutrient which means that we burn more calories metabolizing it than carbohydrates or fats.” Several experimental and clinical studies have confirmed that protein intake impairs renal function due to the hyperfiltration response after protein intake.36 Intake of high amounts of protein brings about a sudden increase in glomerular filtration rate (GFR) and renal blood flow, up to 100% from the baseline. Dietary protein intake plays a significant role in determining the workload of the kidneys, affecting glomerular filtration. Even though there are obvious documented advantages of adding WP to the diet, its excessive use can adversely affect long-term health, including increased acne, dysfunction of microbiota, and changes to kidney and metabolism.13 True or false? It’s possible to get too much protein in your diet. This is thanks to amino acids (the building blocks of protein), which help stimulate muscle protein synthesis. They’re a convenient way to help hit your protein goals—easier than downing four or five chicken breasts a day, at least. One, it is a blend of pea and rice protein, which studies have shown offers a complete protein (similar to a whey) with a full amino acid profile. While the flavor and macros are great, it’s worth noting that this protein does contain gums, which some athletes may avoid. With such a low calorie count, you can also mix this powder with other ingredients (fruit, peanut butter, etc.) to create a hearty, protein-packed smoothie. The exercise bout (CHO and PRO trials only) consisted of supersets of barbell bench press and pulldown superset, and barbell overhead press and seated row, respectively, as well as leg press and leg extension (isolated). A food checklist was completed by each participant to track dietary compliance. Participants were provided with four individualized meals on each of the two trial days for each of the three conditions (Rest, CHO, PRO). What's holding you back from reaching your health goals? Conversely, Volek et al. reported that less favorable training adaptations (i.e. 1-RM strength and lean mass) would occur when careful planning is not taken to ensure the necessary amounts of EAA and leucine content are delivered per the plant-based source. This further supports the notion that with careful nutritional planning, plant-based protein sources can trigger favorable training outcomes. These findings indicate that resistance training adaptations can be conferred independent of the protein source. Whether you’re looking for meal replacements, a convenient way to boost your protein intake, or the best post-workout supplements, our carefully curated list offers something for everyone. Drinking protein shakes can help support your weight loss goals by increasing your protein intake. The lower risk may not be solely due to the addition of ketoanalogues, as an additional decrease in protein intake in patients on VLPD or a difference in the quality of proteins used in both groups may also affect the outcome.71 Therefore, the impact of protein and protein supplements on individuals with CKD is a multifaceted issue influenced by several factors, and reducing protein intake may not offer a simple solution for enhancing CKD management. Not to mention it has a high PDCAAS score, which is a rating system measuring the digestibility and utilization of a protein-packed product.These supplements are typically consumed as shakes mixed with water or unsweetened almond milk, often between meals or after workouts.The problem with dieting is that your body is constantly fighting to prevent too much fat loss because human evolution was predicated on times of not only feast but famine when food was scarce.Both markers of muscle damage were still elevated at one week following the race in the carbohydrate group compared to the protein group.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.Additionally, the Mayo Clinic offers in-depth analysis on whey protein safety and interactions.Macronutrient content of the diet was assessed using Golden Key Nutrition Expert System (Shanghai Ying Kang Computer Technology Co., Ltd., Shanghai, China). Certified personal trainer Anthony O’Reilly rates the Dutch Chocolate a 5 out of 5 on taste, saying it tastes exactly like an instant cocoa powder drink. It is Informed Sport-certified, so it’s been checked for potentially harmful and banned substances, and has been checked for any GMOs. Although there are only two flavors available, our testers think it’s worth a try. “This powder mixes really easily but I did see a little separation,” our tester says, giving it a 4 out of 5 for solubility.Muscular exhaustion was defined as the moment when the weight ceased to move, or the subjects failed to maintain the prescribed pace.Most collagen supplements contain types I, II, and III, which account for most of the collagen found in your body.Despite the fact that this amount of protein falls slightly below the accepted doses (0.18–0.30 g/kg) to optimally stimulate MPS in young individuals43 it can be considered a minimal threshold amount to increase MPS in the early post-exercise conditions.“Any of the three forms will effectively stimulate muscle protein synthesis, and which is best mostly comes down to factors like cost, lactose content, fat, and how easy it is to digest.”Thus, it is possible that WPH may elicit an enhanced effect on muscle hypertrophy when combined with chronic RET11.Furthermore, in the present study, the upper and lower body circumference was only improved in the PRO group, and there was a difference in the mean change from baseline in the PRO group, and between groups at 12 weeks.If the protein shake is designed to replace a meal, then simply have it at that time.Packed with omega-3 fatty acids, it helps reduce inflammation, lower triglycerides, and protect against cognitive decline. It scored highly for mixability and, unlike many of the chocolate powders we tried, it wasn’t overly sweet. Nail your recovery and support muscle growth with these Men's Health Sports Nutrition Award winners As part of our 2024 Sports Nutrition Awards and 2025 Sports Nutrition Awards, we recruited a panel of industry experts and fitness enthusiasts, alongside our team of health and fitness journalists and nutritionists, and asked them to put 152 products to the test. Both certifications indicate when a sports supplement has been tested for prohibited substances and manufactured to high-quality standards. We collected the dietary intake and activity levels of the participants via dietary surveys and physical activity scales. After randomization, no significant differences were noted in baseline body weight among the three groups. Circulating markers of inflammation include C-reactive protein concentration (CRP), tumor necrosis factor α (TNF-α), and free fatty acids (FFA). IdealLean Protein Powder was created to meet women’s unique nutritional needs with just 80 calories per serving. This product offers you a complete source of nutrition in an easily dissolvable, powder form, making it a convenient option for your meal replacement needs. Because this option has a lot of digestive benefits, it’s perfect for those who are new to using meal-replacement shakes. This can make them a healthier choice for those looking to lose weight and improve overall health. For one, plant-based protein sources tend to be lower in saturated fat and higher in fiber and antioxidants than animal-based sources. It is essential to consult with a healthcare professional before starting any new supplement regimen, especially if you have any underlying health conditions or are taking medications. Speaking of burning calories, even just digesting whey helps to do this, as it is a thermogenic food. Complete proteins are often animal-based, but some plant-based proteins with multiple protein sources can be worthwhile, as well. Protein powders have a pretty long shelf life but they can expire after a certain period of time. If you’re sensitive to certain sweeteners like stevia or need to avoid gluten, read through the ingredients list to ensure those compounds are not present in your powder. (Check with your doctor if you are unsure how much daily protein you require.) Over time, most men experience age-related muscle loss, called sarcopenia. To truly lose fat and keep it off, you need to eat at a modest calorie deficit, following an eating plan that you can feasibly stick to for life. Losing weight can be challenging, especially if you are trying to do it quickly. It’s also important to follow the instructions on the supplement packaging and to not exceed the recommended daily dose, unless a doctor has recommended it. With a bit of planning, and barring issues like poor appetite, it’s quite feasible for the average adult to meet their recommended protein intake via food sources alone,” Luk says. After that it'll be focusing on your sleep, stress management and even looking at some supplements (such as creatine, which can aid performance and improve body composition). It'll also help you retain more lean muscle, which is a more energy-demanding tissue, meaning that your metabolic rate will be protected throughout your weight loss process. However, if you're still eating at a calorie maintenance or surplus, then you simply won't lose weight; supplements may just make it easier to get to the deficit you're seeking. With our range of tablets and pills, you're sure to find the ideal supplement to add to your fat burning diet and support your fitness ambitions. It’s also important to choose a vegan protein powder that is high in essential amino acids, which are the building blocks of protein. It provides a concentrated dose of protein, which is essential for building and repairing muscles, organs, and tissues in the body. When choosing a vegan protein powder, consider the type, benefits, and ingredients, and always read the label carefully. Consider a protein powder that is fortified with additional nutrients, such as fiber, vitamins, and minerals. Choose a protein powder that is made from a single source, such as pea or hemp, rather than a blend of multiple sources. Enright said third-party testing is "essential" since the Food & Drug Administration does not regulate supplements. "This is why it's also important to obtain protein from food sources to ensure you are getting all essential amino acids throughout the day", Enright said. "These are essential amino acids—molecules that the body cannot produce—which enhance recovery by bypassing the liver and going straight to the muscles for optimal repair", she said. "Yet additional studies (such as this research from 2018 published in the journal Nutrients) state that up to 35 grams of protein can be ingested in one sitting and still provide benefits for athletes", she said. Eating protein shortly after a workout can "reduce damage to the muscles and replenish protein stores by stimulating the production of protein cells that make up our muscle tissue". Studies show that plant-derived protein sources are often less calorie-dense than their animal-based counterparts, which could help you stick to a caloric deficit. For one, there’s only one 30-serving container to choose from, meaning there’s no opportunity to buy in bulk. Additionally, our tester, a certified nutrition coach, gives this powder a 4.5 out of 5 for solubility. It helps you meet your protein needs without overdoing it in other areas.” “I’m a fan of the macro breakdown that Transparent Labs offers with their Casein Protein powder. This shake provides you with 30 grams of protein per serving, and branched-chain amino acids on top of that.The development of common questions and misconceptions surrounding protein supplementation stems from the widespread interest and adoption of this dietary practice.At 10 h of recovery, there were no major effects of exercise or protein supplementation on whole body nitrogen turnover or protein synthesis or breakdown (Figure 2A,B).For the purpose of biochemical evaluation, the 10-cc fasting blood samples were collected at the beginning and at the end of the study.WP supplementation in the group with RT demonstrated a significant enhancement of BC, while that without RT showed no significant enhancement of all kinds of muscle strength and functional capacity.Consuming protein can help you feel fuller for longer, reducing overall calorie intake throughout the day.The accretion of lean body mass with resistance training is ultimately underpinned by acute exercise-induced increases in net protein balance that, over time, summate to changes in lean body mass 12,43.According to Dr. Christopher Mohr, PhD, RD, “Protein is a critical macronutrient serving as a building block for muscle, hair, skin, and nails. Because the proteins have been broken down in whey protein isolate, this is the preferred source for people who are lactose-intolerant. On the other hand, whey protein isolate contains about 90% protein because it undergoes multiple ion-exchange and microfiltration processes. This type of whey protein contains about 25%-89% protein, and is usually made into protein drinks and bars, as well as baked goods. It is also typically the best-tasting whey protein, which makes it attractive to buyers. Claessens, M., Saris, W. H., and van Baak, M. A. Glucagon and insulin responses after ingestion of different amounts of intact and hydrolysed proteins. Glycemic and insulin indices of tube feeding formulas in healthy adults. Bellissimo, N., Thomas, S. G., Goode, R. C., and Anderson, G. H. Effect of short-duration physical activity and ventilation threshold on subjective appetite and short-term energy intake in boys. Tessari, P., Kiwanuka, E., Cristini, M., Zaramella, M., Enslen, M., Zurlo, C., and Garcia-Rodenas, C. Slow versus fast proteins in the stimulation of beta-cell response and the activation of the entero-insular axis in type 2 diabetes. And Keenan, J. M. Effects of whey peptides on cardiovascular disease risk factors. You can also get whey protein by consuming more dairy products instead of consuming it as a supplement. Because whey protein is a common macronutrient, it’s difficult to consume too much. The macronutrients and vitamins in whey protein provide some excellent health benefits. As a result, whey protein helps preserve some of the health benefits of milk that would otherwise be lost during the cheese-making process. Its high digestibility, quick absorption, and well-researched benefits for muscle gain and cardiometabolic health make it a popular protein supplement among athletes and older adults. The effect of whey on reducing AEA and 2-AG endocannabinoids may be due to the effect on digestive hormones that have a gut-brainstem relationship. Whey protein is considered as one of the highest-quality proteins given its amino acid content (high essential and branched-chain amino acid content) and rapid digestibility. AEA and 2-AG also play an important role in regulating energy hemostasis, metabolism, and body composition. Ng et al. estimated that in 2013, more than 2 billion people in the world were overweight or obese and about 671 million of them were obese . Then, all the subjects followed a hypocaloric diet of 800 kcal below estimated energy needs. If you're looking for a super low-cal option, this powder is the lowest on this list. Reviewers also love that it's made with natural ingredients, but note that this protein is not suitable for vegetarians as it's made from chicken and beef. The diverse protein blend makes it super filling. It's also free of any added sugars, so you can rest assured knowing there's no unwanted ingredients hiding in your powder. Adding powder to smoothies is nice and all, but this one can be baked into peanut butter bars or even tossed into a tomato sauce. Whey Protein Timing: When Is the Best Time to Take Protein? If you’re looking to manage your body weight with a high-quality, flavorful powder, we’re confident that the following details can steer you in the right direction. Multiple studies and nutrition experts note that whey is rapidly absorbed, highly satiating, helps preserve lean muscle during calorie deficits, and is low in carbohydrates and fat. However, you can get creative by adding protein powder into baked goods, oatmeal, pancake batter, yogurt, or blending it into smoothies for extra nutrition and variety. Third-party testing should be a top priority when choosing a new protein powder. In order to lose weight, you need to burn more calories than you consume.Common users include individuals engaged in resistance training, endurance athletes, or those adopting higher-protein diets for appetite control.Additionally, it can help reduce cravings for unhealthy, high-calorie foods, making it more manageable to stick to nutritious eating habits.This study evaluated a specialized whey fraction (Prolibra™, high in leucine, bioactive peptides and milk calcium) for use as a dietary supplement to enhance weight loss.Below are some additional details on how we came to our ratings and conclusions for each tested protein powder.If you’re looking to use a protein powder as part of a smoothie for a meal replacement, you’ll want a powder closer to 30g of protein, according to studies.Just take the introductory quiz to formulate a blend that considers your training and dietary needs. When choosing a protein powder, some important concepts should be considered, explains Zabka-Belsky. "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. "This vegan protein powder is made from a blend of pea protein and brown rice protein," says Valdez. Snag this one when you want protein powder that tastes great without any artificial ingredients or flavors. Especially these days, sourcing all of your protein through whole foods can become quite expensive. After all, most of the decision-making process when you purchase supplements (or any consumer goods) is based on the label’s aesthetic, not what’s actually in the product. Since these protein-infused water drinks aren’t packed with sugar, fat, or fillers, they are very light on the stomach, almost like drinking Powerade Zero. The grass-fed dairy used in its production ensures a natural, high-quality protein source rich in essential nutrients. Clean, allergen-friendly formulaApplied Nutrition Critical Whey is gluten-free, soy-free, and vegetarian-friendly, making it accessible for a wide range of dietary preferences and sensitivities. When paired with resistance training or regular workouts, Critical Whey gives your muscles the building blocks they need to repair and grow stronger. After that, we'll keep you updated on the most important muscle-building research, lifting methods, and workout routines. 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. Orgain Organic Protein Shakes provide 26 grams of USDA-certified organic, non-GMO protein with a creamy, rich consistency, and only 1 gram of sugar. They’re also well-suited for a variety of diets including gluten-free, keto, and kosher, but not for those who are lactose-intolerant since the protein source is milk protein. Increasing daily protein intake has been recommended for older adults, and may mitigate sarcopenia during weight-loss efforts in older adults. As a fast-acting protein, whey can stimulate post-prandial muscle protein synthesis more efficiently through faster digestion and quicker absorption compared to casein or soy. They can help you navigate the many options available and ensure that you’re getting the nutrients you need to support your health and weight loss goals. You can also use protein powder as a convenient snack or to help reduce hunger and increase satiety between meals. Additionally, some people may experience an allergic reaction to certain ingredients in vegan protein powder, such as soy or pea protein. For the endurance athlete, these other functions may be vital to both health and performance. There were also decreases in total cholesterol in the protein group, potentially suggesting that those individuals more effectively converted cholesterol to steroid hormones, which could help explain the differences in recovery . Even including protein in rehydration beverages has been demonstrated to positively impact fluid uptake by the intestines . This appears to be most impactful when an athlete’s post-training carbohydrate ingestion is suboptimal , which is not uncommon in a real-world setting, particularly when there are multiple training sessions per day. Neither of our team members noted any unwanted side effects or GI distress during our trials, but it’s worth noting that there aren’t any digestive enzymes present in the formula. The 5.6 grams of BCAAs per dosage can also be excellent for helping men improve their post-workout recovery time while also assisting with any lingering muscle soreness. For those wanting to beef up with a powder that’s no bull, though, we believe it’s worth the investment. Consuming this protein powder regularly will help you maintain a healthy lifestyle and aid in weight loss. Consuming this protein powder regularly may aid in weight loss and the development and maintenance of lean muscles. You could make an informed choice based on your dietary habits and weight management goals by evaluating the top protein powders for weight reduction. It is widely considered a safe supplement, with well-researched health benefits, including improved muscle mass, enhanced recovery after workouts, and potential weight loss support. It’s important to maintain a balanced diet filled with a variety of food groups while strategically incorporating whey protein into your routine to achieve sustainable weight loss. This is a major reason why Orgain Protein and Greens earns the title of best plant-based protein powder for weight loss.After approximately age 30 years, about 5% of lean muscle mass is lost per decade .We found that protein supplementation during weight loss blunted the initial decline in thigh muscle volume after 5% weight loss, and tended to decrease the reduction in thigh muscle volume after 10% weight loss.However, only ingesting 25 g of complete whey sustained exercise-induced rates of MPS for more than 3–5 hrs post-workout and may be more appropriate to obtain a more optimal post-exercise anabolic response.Anything that you’d find in a typical pre-workout supplement or energy drink, such as theanine, taurine, or citrulline, might help a little bit.On screening visit, a written informed consent was obtained from subject confirming participation in the study.Moreover, the amount of WP intake is crucial, with studies suggesting an optimal dosage range to maximize muscle recovery and growth without adverse effects. In a study of the BCAA intake required to maximize muscle function, it was demonstrated that at least 5 g (0.077 to 0.087 g/kg) of BCAA before and after each exercise session was necessary13. Dietary protein supplementation before and after resistance exercise increases post-exercise protein synthesis as well as net muscle protein during recovery9. In previous studies, the intake of whey and amino acids before resistance exercise stimulates a positive net protein balance7. Whey also contains a large amount of branched-chain amino acids such as leucine, which further supports muscle synthesis.Meanwhile, people with dairy allergies should never consume whey protein.The minimal protein intake for healthy younger adults determined by IAAO is approximately 1.0–1.2 gm/kg/day .However, there are some concerns to be aware of when consuming protein supplements.Both men and women can benefit from supplementing with whey protein to assist with their weight loss and weight management goalsWhile generally safe, whey protein can have side effects for some individuals.It is a protein that is devoid of lactose and cholesterol and might provide you with a synergy of all the important amino acids. Not all ingested proteins are the same, particularly in terms of their anabolic effects on skeletal muscle (see for review). Nevertheless, high energy nutrient supplement drinks decrease BP in older people and the hypotensive effects of pure or high protein drinks may be quite prolonged and possibly greater in those already on antihypertensive medications. Available evidence indicates that carbohydrate and protein have equivalent BP lowering effects, although the BP decreases occur sooner after carbohydrate than protein and fat . Evidence does not support a relationship between increased dietary protein content and a decline in renal function , and high protein diets undertaken for up to 2 years have not been shown to impair renal function in otherwise healthy people . The stomach is empty or almost empty by then after both 30 gm and 70 gm whey protein drinks . Perceptions of gastric distension are less in older than young adults , and healthy older people have fullness ratings (unlike hunger ratings) 3 h after a whey drink, at the start of an ad libitum meal, that do not relate significantly to energy intake at that meal . The findings suggest that obesity may blunt the effects of whey on both food intake and the slowing of gastric emptying. It is unclear, however, how much, if at all, these changes contribute to the age-related reduction in the satiating effect of ingested protein and responses to protein supplements in older people. Protein powders should have a clean ingredient list, avoiding additives like thickeners and milk solids to support healthy digestion. Look for a short list of recognizable ingredients—ideally, just the protein source (like whey isolate, casein, or pea protein) and maybe a natural sweetener or flavor. A complete protein provides all the amino acids your body needs for optimal results. It can also be used between meals to curb cravings or meet daily protein goals. Whey helps you build lean muscle — not bulk. Yet, myths persist — from fears of “bulking up” to worries about weight gain. It’s been touted as a weight-loss ingredient for a long time, but taking capsaicin may leave you disappointed. Most of the time, you can get carnitine from your diet — and Richardson says research suggests we absorb the amino acid better from food anyway. Carnitine is derived from an amino acid — and it’s found in animal products like meat, poultry, fish, and dairy. “If you’re supplementing, it should be based on individual needs — not hype,” says Narang. If that’s you, ask your doctor if they recommend taking a supplement. 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. Gad, A. S., Khadrawy, Y. A., El-Nekeety, A. A., Mohamed, S. R., Hassan, N. S., and Abdel-Wahhab, M. A. Antioxidant activity and hepatoprotective effects of whey protein and Spirulina in rats. Silva, L. B., Mourao, L. F., Silva, A. A., Lima, N. M., Almeida, S. R., Franca Jr, M. C., Nucci, A., and Amaya-Farfan, J. Effect of nutritional supplementation with milk whey proteins in amyotrophic lateral sclerosis patients. Akhavan, T., Luhovyy, B. L., Brown, P. H., Cho, C. E., and Anderson, G. H. Effect of premeal consumption of whey protein and its hydrolysate on food intake and postmeal glycemia and insulin responses in young adults. I’ll cut to the chase – our top recommended protein powder for weight loss here at RAVE is SHIFTED’s Whey Protein Isolate. Additionally, you can combine whey protein with other supplements, such as creatine or BCAAs, depending on your fitness goals. A more sustainable approach involves using whey protein shakes as a supplement while incorporating whole foods into your diet. However, replacing all meals with whey protein shakes isn’t recommended for long-term weight loss and maintenance. When using whey protein as a meal replacement, try to add healthy fats, fiber, and carbohydrates to your shake, such as fruits, vegetables, nuts, or seeds. Protein supplementation has positive effects on metabolic and cardiovascular risk factors and better glycemic control in diabetic populations. These supplements are marketed toward athletes but are also frequently consumed by young adults and teenagers who work out. In spite of these guidelines, the role of protein restriction in patients with CKD has been debated for decades, with mixed results,69 since reducing protein intake can also contribute to protein-energy wasting. Consuming 45 g/day of WP in bar format for 14 days in healthy subjects increased lymphocyte glutathione levels. For example, 12-week supplementation with 20 g/day of WP isolate in individuals with nonalcoholic steatohepatitis increased glutathione and overall antioxidant capacities. Additional research is needed to better understand the safety and side effects of both short- and long-term use. In humans, forskolin might increase the frequency of bowel movements and cause loose stools , but doses of 500 mg/day (standardized for 10% forskolin) for 12 weeks have not been reported to cause more serious adverse events 104,106,107. In a study in mice, Coleus forskohlii extract caused dose-dependent hepatotoxicity, but pure forskolin did not have this effect, suggesting that other component(s) of Coleus forskohlii extract might be responsible for the hepatotoxicity . The same Coleus forskohlii extract and dose were evaluated in another 12-week randomized double-blind trial involving 30 men who were overweight (BMI ≥26) . Timing Your Intake In this study in rats, the test subjects consumed a high-fat diet for nine weeks, and then switched to a diet containing either moderate or high amounts of whey or beef protein for six weeks.The powder has undergone Informed Protein tests to confirm the protein levels stated on the label are accurate.“Because D3 is sourced from animals, this supplement isn’t vegan-friendly,” says Bourgeois.Looking for healthy and delicious sandwich ideas to make ahead for the busy workweek?This supplement is relatively lean, with only 100 to 130 calories per serving, including up to 23 grams of protein, 0 to 3 grams of fat, and 2 to 4 grams of carbs (flavor depending).Humayun et al. also employed a newer measure, the indicator amino acid oxidation (IAAO) method, to reassess protein requirements. Following an early life in athletics, Charles became a NASM-certified trainer and began writing programs alongside the most respected coaches in the world. Like artificial flavors/sweeteners, there’s also a broader concern over the long term effects these ingredients may have, but more research is needed. While artificial flavors and sweeteners haven’t been proven harmful in moderation, there isn’t enough evidence on how consuming them consistently can impact long term health. 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. For the most effective results in weight loss, it’s crucial to integrate whey protein thoughtfully into your meal plan. Among them, whey protein has gained significant attention due to its health benefits and effectiveness in promoting muscle growth, enhancing recovery, and aiding weight management. “There are a variety of different protein powders, including whey, casein, hemp, brown rice, and pea protein; the list goes on,” Samina Qureshi, a registered dietitian nutritionist, tells BarBend. Generally, protein powders feel expensive up front but end up being a reasonably cost-effective way of adding more protein to your diet when you’re trying to gain muscle. 10 h whole body (WB) protein synthesis (A), protein breakdown (B), and protein balance (C), at rest (Rest) and after whole body resistance exercise supplemented with 25 g whey protein (PRO) and isocaloric carbohydrate (CHO), calculated using urinary 15Nammonia end product enrichment. One serving of the protein supplement contained 25 g of whey protein (a blend of whey peptides, isolates, and concentrates), 2.5 g fat, and 3 g carbohydrate, yielding ~130 kcal of energy. Current research supports the consumption of a moderate dose (~20–25 g) of rapidly digested, leucine-rich proteins to optimize muscle protein synthesis 3,4,5; this ostensibly positions whey protein as a valuable supplemental source for individuals aiming to maximize their recovery from and adaptation to resistance exercise. In conclusion, whey protein supplementation enhances whole body anabolism, and may improve acute recovery of exercise performance after a strenuous bout of resistance exercise. It’s also important to drink plenty of water when increasing protein intake. People with chronic kidney disease may not be able to tolerate as much protein – too high of an intake can strain the kidneys – so they have lower protein recommendations, as well, Ansari says. Older adults experience a natural decline in muscle mass and strength known as sarcopenia. All patients had fasting blood biochemical evaluation, handgrip-strength assessment, and anthropometric and body composition evaluations. Moreover, some studies show that WPI is more effective in stimulating MPS compared to other sources of protein 12,13. No significant effect on muscle strength was observed after 12 weeks of intervention. For this purpose, twenty-five patients of both genders with predominantly NYHA I functional class and a median age of 65.5 (60.5–71.0) years were used to conduct a randomized, single-blind, placebo-controlled clinical trial and received 30 g per day of WPI for 12 weeks. But unlike whey, casein protein has slow digestive properties because it curdles once it hits your stomach acid, decelerating the process. The most effective protein type is whey, derived from cow’s milk. The amino acid derivative also plays a major role in boosting your metabolism, helping you along your weight loss journey. That said, it contains L-carnitine, which is much-loved by athletes due to its muscle-fatigue-prevention abilities. After receiving Ethics committee’s approval for study protocol, clinical study was registered on CTRI website. This questionnaire was filled by subject every day in four different time ranges i.e. morning, afternoon, evening and night time. The secondary outcomes were change in % responders (subjects showing reduction of 25% of low energy scores in 30 days’ time) on daily energy audit questionnaire using patient diary. Several studies have examined the relationship between high-protein intake and gains in fat mass 49–52. In summary, individuals engaged in exercise training and who are otherwise healthy can consume protein up to 4 or 5 times the RDA without experiencing adverse effects Another perspective to consider is the popularity of prescribing diets with increased amounts of dietary protein as an effective way to stimulate fat loss and improve one’s body composition in populations generally recognized as being at an increased risk for kidney disease (e.g. dyslipidemia, obesity, hypertension). In fact, there is a lack of evidence-based research indicating that high-protein diets pose harm to otherwise healthy, exercise-trained individuals. “It’s not thick, but it’s not watery like some proteins I’ve tested,” Kate says. Pea protein, which is what Ritual uses, is deficient in the EAA methionine, so the company adds an additional 400 milligrams of it to ensure you’re getting a high-quality plant protein. In other words, it’s perfect as a morning shake or mid-day snack to help curb hunger pangs. Sure, there are others on this list that may have a similar nutritional value, but Jacked Factory has them beat on cost—$1.50 per scoop with 24 grams of protein? Jacked Factory Authentic Whey is a low-carb, high-protein supplement that comes in five flavors at an affordable price. Whey protein is basically a convenient alternative to whole foods that can be used to supplement the diet. Muscle protein breakdown has a minor role in the protein anabolic response to essential amino acid and carbohydrate intake following resistance exercise. Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle. Cooper R, Naclerio F, Larumbe-Zabala E, Chassin C, Allgrove A, Jimenez A. Effects of a carbohydrate-protein-creatine supplement on strength performance and body composition in recreationally resistance trained young Men. Effect of protein-supplement timing on strength, power, and body-composition Changes in resistance-trained men. Doses of capsaicinoids ranged from 0.2 mg in a single meal to 33 mg/day for 4 weeks (via chili powder, chili-containing foods, or chili capsules). Capsaicin and other capsaicinoids have been proposed to have anti-obesity effects via their ability to increase energy expenditure and lipid oxidation, attenuate postprandial insulin response, increase satiety, and reduce appetite and energy intake 78-82. However, in subgroup analyses, calcium did reduce body weight in some groups, including children, adolescents, adult men, premenopausal women, women older than 60, and people with normal BMI . These reviews include a 2009 evidence report from the Agency for Healthcare Research and Quality whose authors concluded that, overall, clinical trial results do not support an effect of calcium supplementation on weight . First, high calcium intakes might reduce calcium concentrations in fat cells by decreasing the production of parathyroid hormone and the active form of vitamin D. If you want to lose weight, you don’t necessarily need to take prescription medication. But more research is needed to know exactly how cinnamon affects people with diabetes and weight-related conditions. One of those benefits may be its effects on insulin sensitivity and blood sugar control. So, it’s still unclear whether drinking green tea or yerba mate has a significant effect on GLP-1 levels in humans. But it’s likely due to compounds in coffee called polyphenols, not the caffeine specifically. I also mixed the powder into pancake batter and my kids loved it. I found that it blended well with pancake mix and I imagine the tropical flavors would work brilliantly in high-protein ice lollies. It is such a fine powder that it mixes very well, and I didn’t find any lumps, even after a quick 30 seconds of shaking. The powder is also free from gluten, preservatives, artificial sweeteners and food dyes. Its whey is sourced from grass-fed, hormone-free American cows. The authors of a systematic review and meta-analysis of seven randomized controlled trials concluded that taking 2.4–6 g/day CLA for 6–12 months reduces body weight by a mean of 0.7 kg and body fat by a mean of 1.33 kg compared to placebo . However, 3.2 g/day CLA (isomer mixture, mainly c9,t11-50% and t10,c12-80%) combined with aerobic exercise for 8 weeks did not reduce body fat compared to placebo in 28 young women with obesity . At the end of the study, body fat mass dropped by significant amounts with both forms of CLA compared with placebo; reductions, on average, were 6.9% with CLA as a free fatty acid and 8.7% with the triacylglycerol form. Although CLA appears to reduce body fat mass in animals , results from human studies suggest that its effects are small and of questionable clinical relevance .