The role of protein in effective weight management is well-documented and the topic of many studies. (1) For several reasons, a high-protein diet can support both weight loss and weight gain in a healthy, sustainable way.

This guide will explore why that is and how to incorporate a protein powder into a balanced diet, helping you to achieve your weight management goals. Find out if there’s a best protein powder for weight loss or weight gain and the benefits of different protein sources.

Protein’s role in supporting weight management

Understanding the role of protein in weight management is crucial for anyone looking for the best protein powder to achieve or maintain a healthy weight.

Protein is not just a fundamental building block for muscles – it also plays a key role in regulating metabolism, satiety and overall body composition:

1. Protein enhances satiety

Protein is particularly satiating, helping to reduce overall calorie intake by making you feel full for longer, and reducing unnecessary snacking which can have a positive effect on weight loss. (2)

2. Protein supports metabolism

Consuming protein can also increase the number of calories you burn through the thermic effect of food (TEF). Thermic effect is generally agreed to be higher in protein (around 20 to 30%) than carbohydrates (around 5 to 10%) or fat (around 0 to 3%). (3)

3. Protein supports muscle maintenance

During weight loss, there is a risk of losing muscle along with fat. Protein consumption helps prevent muscle loss and supports the maintenance of healthy muscles. Maintaining muscle mass is vital as it increases resting metabolic rate – muscles burn more calories at rest than fat does. (5)

We have ample evidence that a high-protein diet can do wonders for weight management goals. We also know that a protein supplement – such as a protein powder – is an excellent way to boost your protein intake in an easy and controllable way. But is there a best protein powder to aid in weight management?

The short answer is no, not really – the main priority is that you have a steady and high-quality protein intake that meets your needs. However, there are some benefits to certain protein powders which, with more evidence, might give them the edge. We’ve explored these in more detail for you below.

Whey protein and weight management

Whey protein is one of the most commonly used protein powders, and as one of the most bioavailable proteins on offer, it provides a fast-absorbing amino acid intake for your body. 

One study explored the impact of whey protein supplementation on weight management and found it was able to improve body composition, as well as improve cardiovascular disease risk factors. (6)

A different study conducted on the topic found that whey protein was more satiating than other protein sources, potentially related to its specific amino acid composition. (7)

Casein protein and weight management

Casein, just like whey, comes from the milk of cows; it makes up around 80% of the milk’s protein, while whey makes up the other 20%. It’s a complete source of protein but compared to whey, it’s absorbed by the body at a much slower rate.

Because of this, it’s been suggested that casein can be more successful in keeping you fuller for longer, (9) helping you feel more satisfied after a meal and reducing the likelihood of snacking.

Overall, research into the specific benefits of casein over whey for weight loss or management is mixed but it’s generally considered that they can have a similar effect on body composition. (10)

Soy protein and weight management

As a plant-based protein, soy protein is not as bioavailable as animal-based proteins such as whey or casein. Nevertheless, it is a popular option for vegetarian or vegan diets and has been the subject of a few studies into its role in weight loss and maintenance.

However, the evidence is not as clear-cut as whey protein. For example, one study suggested that there were no differences in weight loss success for soy and non-soy meal replacement products, (11) suggesting soy can be just as effective as other protein sources.

On the other hand, a systematic review of over 40 studies found no particular benefits of soy protein on weight, waist circumference and fat mass. (12)

Other protein powders and weight management

Besides the three protein sources already mentioned, any research into other proteins is quite limited. Rice protein, for example, was the subject of a study which found that after 8 weeks of supplementing whey or rice protein, the young male participants saw reduced fat mass and an increase in lean muscle mass, with no differences between the two sources. (13)

Studies conducted on pea protein powder have shown that it’s positively associated with satiety and feelings of fullness on similar levels to dairy proteins. (14,15)

Protein powder tips for effective weight management

As we’ve seen, incorporating protein powders into your diet can be a strategic move whether you’re looking to lose, gain or manage your weight. The key is knowing how to use them to complement your dietary goals effectively.

Here are some tips to help you harness the power of protein powders to fit your specific weight management goals:

Tips for weight loss

• Start with a high-protein breakfast: According to Registered Nutritionist Belle Parrish (at Balance by Belle): “there are lots of studies which show that protein for breakfast means a steadier blood sugar level through the day." Mixing a scoop of protein powder into your morning shake or yoghurt can help reduce cravings and excessive snacking throughout the day.
• Choose wisely: Opt for protein powders that are low in added sugars and carbohydrates. Whey protein or plant-based proteins like pea protein are excellent choices because they are low in fats and carbs but high in protein. If possible, avoid options with artificial ingredients such as sweeteners or thickeners.
• Stay active: Protein powders can be more effective for weight loss when combined with an active lifestyle, so find some activities you enjoy that keep you moving.
• Smart snacking: When you do feel the need to snack, use your protein powder to whip up some high-protein, lower-calorie snacks like some organic cocoa and tangerine whey protein truffles.
• Serving sizes: To avoid excess calories in your diet, stick to the recommended serving size on the packet. We usually suggest around 25g – or two level 30ml scoops.
• Fibre intake: Beyond protein, include high-fibre foods in your diet such as plenty of fruits and vegetables to aid digestion and support you in staying fuller for longer.
• Keep it balanced: As delicious as our whey protein powders are, avoid becoming over-reliant on protein shakes. Continue to consume whole food sources of protein too, such as lean meat, fish, beans, legumes, pulses, eggs and dairy.

Tips for weight gain

• Calorie surplus is key: Choose protein powders that are higher in calories and blend them with other nutritious ingredients like fruits, nuts and yoghurt to create calorie-dense shakes.
• Frequent protein-rich meals: Consuming protein shakes as an addition to your meals can help increase your overall calorie intake without making you feel overly full. It’s generally not recommended to replace your meals altogether, however – go for whole foods primarily.
• Balance carbs with fats: While protein is vital, ensuring a balanced intake of carbohydrates and healthy fats is also crucial for effective weight gain and overall health.
• Mix with milk: Mix protein shakes with milk instead of water for extra calories.

Choosing the best protein powder for your weight management goals is about understanding its impact on your individual body. We’d always recommend trying out a variety of protein powders to find the one that works best for you, with the above knowledge and recommendations in mind.

From enhancing satiety to boosting metabolism and supporting muscle maintenance, protein powders offer a versatile tool in your nutritional arsenal. We encourage you to explore your options and see what works for you!