What is the best protein powder for fat loss and muscle gain?

Why protein is important and how protein powder affects the body

Few nutrients are as important as protein. If you don’t get enough, your blood glucose levels, sugar cravings, muscular recovery, body composition and general health suffers. Using protein supplements such as protein powders, is proven to improve muscle growth and strength, but can also help repair damaged muscles and tissues. However, it is important to note that the body can only process limited amounts of protein, which means that excessive use of protein will not offer any extra benefits. The “right” amount of protein for an individual actually depends on many factors, including age, level of activity, body composition, current state of health, goals and so on.

See our full range of protein powders >

How much protein is best for weight loss?

To lose weight in an effective and sustainable manner you need to get your protein intake right. Weight loss is about energy balance. To lose weight you need to take on board fewer calories than you burn . Research shows that eating protein helps reduce the calories in, as protein helps control your appetite.

A recent study showed that men who consumed 25% of their calories from protein had increased feelings of fullness and a reduced desire for late afternoon and night snacking. In another study, women who increased their protein intake to 30% of calories ended up eating 441 fewer calories per day and lost 11 pounds in 12 weeks, simply by adding more protein to their diet.

The best protein powder for weight loss

Whey Protein Powder for weight loss

Studies have shown that consuming sufficient protein (including the addition of whey protein) results in a significantly higher loss in body fat and a greater preservation of lean muscle. This is exactly what you want as muscle is metabolically more active than fat mass.

In addition, other studies have shown that whey protein supplements can reduce hunger in both men and women. Whey protein reduces ghrelin and glucagon-like peptide 1 (two hormones that stimulate appetite), which may explain its effectiveness in reducing hunger and boosting weight loss. If protein reduces hunger, a question that naturally comes to mind is “can protein powder replace a meal?”. The short answer: No. In order to reap the full benefits of adding protein to your diet it is crucial to get all the essential nutrients that protein powders will not provide.

Our favourite whey protein powder: KIN Whey Less Protein Powder >

Vegan Protein Powder for weight loss

Although fewer studies have been done on mixed plant based proteins, the studies that have been done to date do show the same positive effects on hunger, weight loss and preservation of muscle mass. As the protein in plant based food has a lower biological value than animal based food, a combination of plant based food is necessary to get these same benefits from plant proteins. This is why vegan protein powders, such as Form Nutrition, tend to be a mix of different proteins. The most commonly used are brown rice protein, pea protein and hemp protein.

Our favourite vegan protein powder: Form Nutrition Vegan Protein Powder >

What about whey protein for women?

Research shows that the positive effects of protein powders within a balanced diet are effective for both men and women. Preservation of lean muscle mass is especially important for women throughout all phases of life, as naturally women have a lower muscle mass than men.

If you are looking for protein powder for women, Supernova Protein has developed their Woman 01 Vegan Protein. This is a pea and brown rice protein powder that is jam-packed with other superfoods to also address other issues, such as lack of energy, stress and bloating.

Why you need protein for muscle building

Muscles are largely made up of protein. They are dynamically and constantly being broken down and rebuilt, and to a greater extend if you workout.

To gain muscle, your body must build more muscle fibres than it breaks down. This means that your body needs to be in a ‘net-positive nitrogen balance’, and for this reason, people who want to build muscle need to consume higher amounts of protein, alongside stimulating their muscles by doing resistance exercises.

How much protein do you need?

Regular exercisers and athletes have higher protein requirements than the general population. The extra protein consumed by active people helps to repair and rebuild muscle cells that are damaged during intense exercise.

The amount of protein you need depends on the type of exercise you do and your weight.

So just how much do you need?

  • Weight training/high intensity exercise – 1.2-1.7g per kg body weight per day
  • Endurance training- 1.2-1.4g per kg body weight per day
  • Sedentary population – 0.8-1.0g per kg bodyweight per day

NOTE: Consuming more than 0.25g/kg body mass offer no further benefits to muscle protein synthesis and the excess is basically used for energy.

Which protein powder for muscle building?

As well as getting the amount right, the quality of the protein you use is incredibly important.

Leucine, a branched chain amino-acid, plays a critical role in ‘switching on’ muscle protein synthesis. Some foods are naturally high in leucine, including milk (and therefore whey protein) and red meat.

As such, research suggests that whey supplement is better at getting your body to make more muscle, compared to a single plant-based protein (e.g. soy). An examples of a great whey protein for lean muscle gain that we have tried and tested is KIN’s ‘Whey Less’.

As mentioned earlier, if you use a combination of plant proteins (such as hemp, brown rice and pea protein) you will also get all the amino acids found in whey. Therefore the results in muscle building will be the same. Form Nutrition is our vegan protein powder of choice, thanks to its complete spectrum of amino acids and probiotics, as well as its incredible taste.

When to have protein?

In studies where volunteers were already consuming adequate amounts of protein in their diet, consuming whey protein supplements after their workouts made no difference to protein synthesis or strength. However, the timing of protein consumption did. Eating the protein supplements in the hour following exercise can help to prolong the protein synthesis response to exercise, helping to promote muscle gains and minimise muscle breakdown (losses). If you are rather consuming protein powder for weight loss, a 2018 study of people performing resistance training found that taking protein supplements along with meals is the more effective timing.

Verdict on protein powders

Whether you’re looking to lose fat or gain muscle (or both!), when used in the right way as discussed above, good quality protein powders can certainly help support your goals.

Protein powders are also extremely convenient and portable, which makes them a great option for boosting your protein intake, not only after a workout or on the go, but in your day-to-day diet too.

Easy ways to incorporate protein powder into your diet

  • Mix a scoop of protein powder into your morning yogurt, smoothie or sprinkle on your porridge
  • Add some protein powder to home baked goodies like pancakes, energy balls, bars and bread
  • Simply combine protein powder with water, almond milk (or any other non-dairy alternative) and a handful of ice for a delicious afternoon or post-exercise snack

Check out these 5 delicious vegan protein smoothie recipes >

NEXT UP: Plant-based protein vs. whey protein: Which one is right for you? >

DISCOVER: Premium nutrition products to nourish the body from the inside out >

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  1. Protein. British Nutrition Foundation. Accessed online
  2. National Diet and Nutrition Survey (NDNS) data released today (14 May 2014) by Public Health England (PHE)
  3. Phillips S et al.2011.Dietary protein for athletes from requirements to optimum adaptation. J Sports Sci ( Suppl 1): S29-38
  4. Moore D et al. 2012. Daytime pattern of post-exercise protein intake effects whole body protein turnover in resistance-trained males. Nutrition & metabolism.9: 91
  5. Churchward-Venne T. 2012. Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism. Nutrition & Metabolism. 9:40
  6. Bauer J et al. Evidence based recommendations for optimal dietary protein intake in older people: a position paper from PROT-AGE Study Group. J Am Med Dir Assoc.14(8);542-559
  7. Tieland M et al. 2017. The impact of dietary protein or amino acid supplementation on Muscle Mass and Strength in Elderly people; Individual Participant Data and Meta-Analysis of RCT’s. J Nutr Health Aging. 21(9):994-1001
  8. Murphy C 2015. 2015. Considerations for protein intake in managing weight loss in athletes. Eur J Sports Sci. 15 (1);21 – 8
  9. Hector A et al. 2018. Protein recommendations for weight loss in Elite athletes. A focus on body composition and performance. Int J Sport Nutr Exerc Metabolism. 1: 28 ( 2)
  10. What are the benefits of protein powder? Medical New Today. Accessed online

How to Identify the Best Protein Powder for Weight Gain

by Trevor Hiltbrand | Reviewed by Advisory Board

For health-conscious individuals, weight loss or weight maintenance is usually the primary goal in sight. However, if you’re an athlete or a regular Joe or Jane looking to increase lean muscle mass and shape your dream physique, at some point you’ll need to focus more on building quality muscle and less on burning fat. That’s not to say you can’t pack on muscle while minimizing fat gain, but if the goal is to increase muscle, you have to prioritize calories and training volume over everything else, which will require a different approach to your nutrition, training and supplementation than you may be used to.

The Importance of Protein for Mass Building

One of the key components to any transformation plan (including gaining a lot of muscle mass), is protein consumption. If you want to gain the kind of quality, lean muscle mass that will have people ogling, you have to consume quality protein every single day. When gaining mass is the goal, the amount and type of protein you consume may differ from what you consume while in a fat loss phase.

In a fat loss phase, you will be eating in a caloric deficit so your body can tap into energy reserves and burn excess fat. On a muscle building plan, your body will need slightly more calories than your maintenance level to pack on muscle. However, just because you are eating in a caloric surplus does not mean you have to pack on pounds of fat. In fact, evidence suggests that when in a caloric surplus, more calories from protein results in less fat gained than if those excess calories came from carbohydrates or fats.

For those who are trying to put on quality muscle mass, sometimes more protein may be beneficial, and it’s difficult for anyone to consume enough protein without supplementation. But how much protein do you really need to consume each day to make the gains you want?

How Much Protein Should I Consume on a Muscle Building Plan?

The best way to determine how much protein you need is to figure out how many total calories you need to consume each day to reach your goal, and along with that, what your macronutrient split will look like for your individual caloric needs.

If you want to get a good estimate on the calories and macros that are correct for your specific needs, it’s smart to try out a calorie and macro calculator. Fortunately for you, we have built a calculator at Transparent Labs that you can use for just this purpose. You can check out our calculator here.

No matter what your macros end up being, it’s a good idea to stay on the upper end of the spectrum when it comes to protein consumption. How much protein do you need to consume each day? That will depend on your weight, activity level, and other factors that will be considered when calculating your calories and macros with our calculator.

How do I Know the Best Protein Powder for Weight Gain?

Which protein you choose for your muscle building phase may depend on a lot of factors. Here are a few you may want to consider (all of these are addressed with our macro calculator):

  • Do you have a relatively fast metabolism?
  • Do you work in an office all day or do you have an active job?
  • How many days do you workout each week?

While a protein supplement like Whey Isolate may be perfect for dieting because it is low in carbohydrates, fats and total calories, someone on a journey to gain muscle will be more concerned about getting in plenty of high quality protein, carbohydrates, fats and total calories.

For the sake of this post, we’ll assume that most people who have a goal to build muscle are going to need to consume 100-500 calories above their maintenance level. 100 to 500 additional calories may not seem like a lot, but when you are coming from a fat loss phase (typically 500 calories below maintenance), it’s likely that you’ll be trying to fit in an additional 1,000 calories per day. Yes, you can get in these calories by consuming whole foods, but if you’re like most people, you may find it difficult to eat that much food. This is where supplementation can make life a lot easier.

A group of researchers recently reviewed one study on the effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults. The study evaluated a group of healthy adults between the age of 18 and 50 years old. The study participants were tested on a series of exercises to measure improvement in strength and power. As part of the study, their body composition was also measured to show any changes in muscle mass.

After conducting a thorough analysis of the literature, which included more than 32 articles, the researchers found that for untrained individuals, protein supplementation provides little benefit. However, the higher the training volume (resistance training, aerobic/anaerobic activity), the more protein supplementation played a role in increasing strength gains and muscle hypertrophy.

A muscle building program will naturally require a lot of high volume resistance training, and if you want to recover from all the intense training you’re putting your body through on a daily basis and see your gains in the mirror, you need to get in a sufficient amount of protein (especially pre and post-workout), but you also need the carbs and the fats. This is why if muscle gain is the goal, a high quality mass gainer shake might be what you need to take your gym performance and muscle gains to the next level.

What Ingredients Should a Mass Gainer Shake Have?

To make sure you’re getting the most out of your muscle gaining phase, make sure the mass gainer supplement you choose includes some of these ingredients. These ingredients combined together will create the best protein powder for weight gain:

Grass-Fed Whey Protein

In the last few years there has been a growing interest in grass-fed beef among health-conscious individuals.

A recent review provides commentary on research spanning the last three decades that show grass-based diets can significantly improve the fatty acid composition and antioxidant content of beef. Grass-fed beef, unlike grain-fed beef, also tends to have lower fat content and contains more Vitamin A, Vitamin E and cancer-fighting antioxidants.

If you compare grain-fed whey protein against grass-fed whey protein, the grass-fed protein has several benefits, like a few of those mentioned above. Grass-fed whey protein contains higher levels of Vitamin A and E, glutathione, and it also contains more healthy fats, like omega-3 fatty acids. Just omega-3 fatty acids alone have been linked to improving joint health and mental health. In many cases grass-fed protein also contains more conjugated linoleic acid (CLA), which has been shown to decrease inflammation in the body.

For these reasons, grass-fed products, including whey protein, is considered a healthier option compared to their grain-fed counterparts.

Creatine Monohydrate

Aside from whey protein, creatine monohydrate may be one of the most closely studied supplements in the history of exercise supplements.

Creatine is a naturally occurring non-protein amino acid compound that is most often found in red meat and seafood. When a person supplements with creatine monohydrate, they are essentially increasing the stores of phosphocreatine in the body, which is a form of stored energy cells that helps your body produce more ATP. The increased production of ATP allows an athlete to recover more quickly from intense exercise and experience more strength and power in the gym.

One recent study on creatine monohydrate published in the U.S. National Library of Medicine covered nine different benefits offered by creatine monohydrate. Here are a few of the findings they outlined:

  • Creatine monohydrate is the most effective supplement available for improving high-intensity exercise capability and increasing lean body mass
  • Creatine monohydrate is safe and may help prevent injury and/or manage specific medical conditions
  • In all the studies performed, there is no indication that creatine monohydrate is linked to short-term or long-term health risks
  • Creatine monohydrate is one of the most studied and clinically effective forms of creatine for improving response to high-intensity exercise
  • Taking creatine monohydrate in conjuction with carbohydrate and/or carbohydrates and protein has been shown to increase muscular retention of creatine (the Transparent Labs Mass Gainer shake has a mix of healthy carbs, fats, protein and creatine monohydrate)

If you want more information on the benefits of creatine, check out the full study linked above.

Medium Chain Triglycerides

A recent study showed that when taken as a supplement, not only can Medium Chain Triglycerides (MCT’s) help lower weight and decrease metabolic syndrome, abdominal obesity and inflammation, but they have also been shown to enhance exercise endurance. On another interesting note, MCT supplementation may also increase muscle strength and endurance in humans.

A lot of mass gainer shakes on the market will not include an ingredient like MCT’s, but having them in the mix may help keep body fat low while also increasing strength. If you’re trying to add quality muscle mass while minimizing fat gain, MCT’s may be the perfect ingredient in the best protein powder for weight gain.

Quality Carbohydrates (Emphasis on Quality)

A lot of mass gainer shakes are loaded with unnecessary sugars and unhealthy carbohydrates. Sure, you’ll get your calories in by taking the unhealthy approach, but at what cost?

If you want to build a better physique this offseason, try focusing on the quality of the carbohydrates you put into your protein shakes. Consider a shake that includes oats, fruits, or even something like sweet potatoes. Our mass gainer shake at Transparent Labs combines organic tapioca, oat, and sweet potato carbohydrate sources to give you the fuel you need without the dreaded “sugar crash”. Our blend is also sweetened with Stevia and Monk Fruit and includes zero artificial sweeteners, food dyes or harmful additives.

May the Gainz Begin

Hopefully now you have all the information you need to make an informed decision on the best protein powder for weight gain. The key to building a strong physique is to put yourself in a caloric deficit and fuel your body with foods and supplements that will help you stay somewhat lean while building muscle. All that’s left to say is “Let the Gainz begin!”

Trevor Hiltbrand


Trevor Hiltbrand is one of the owners/co-founders of Transparent Labs and head of content creation. He got his start with supplement research back in 2013 when he began researching cognitive enhancement. With the help of the Transparent Labs Expert Panel and Advisory Board, we aim to bring our evidence based nutrition and exercise research to the world.

Best whey protein powders for weight loss and muscle gain

Protein, we all need it in our diets to help our bodies repair cells, produce hormones and strengthen muscles and bones.

When we workout, we lose a lot of the vital nutrients needed to help our bodies quickly recover – whether we’re toning up, losing fat or building muscle; so many of us use protein powders for an extra boost.

With so many protein powders on the market, where does the novice start? Firstly it’s important to understand the types of whey proteins there are, we’ve outlined them for you below.

The three main types of whey protein:

  • Whey protein hydrolysate – Breaks down peptides to help with fast absorption

  • Whey protein concentrate – A concentrated protein that retains more nutrients

  • Whey protein isolate – Similar to concentrate, but has a higher protein percentage

Make sense now? The main thing to remember is the recommended dietary allowance for protein is around a gram for every three pounds of body weight. So, if you’re 120lbs you’ll need around 40 grams of protein per day and so on.

1. SiS Whey Power Chocolate Brownie – 1035g

SiS Whey Power Chocolate Brownie

If you play sports or are looking for a whey powder to help boost and maintain muscle – this is a great option. After all, who could resist the sweet flavour of a chocolate brownie?

Whey Power contains 30g of high quality whey protein isolate and concentrate, giving you a great source of protein that digests quickly.

Price: £29.99, Holland and Barrett – buy here now

2. Organic Whey Protein Pure Unflavoured – 400g

Organic Whey Protein Pure Unflavoured

Part of overhauling your lifestyle is what you put into your body. An organic whey powder is a great way to boost your health kick, whilst still providing you with the vital nutrients you need for workouts.

Each serving contains just shy of 20g of protein and is made in low temperature filtration, using fresh whey from organic grass-fed cow’s milk.

The formula is suitable for vegetarians and is hormone free, gluten free, soya free and GMO free.

Price: £22, The Organic Protein Company – buy here now

3. Pure Whey Protein – 1kg

Pure Whey Protein

This protein powder is a great place to start, if you’re looking for an ethical product that has as many benefits as it is cost effective. It’s also vegetarian friendly and gluten-free.

The whey is sourced from European grass-fed cow’s milk and contains a whopping 80% whey protein, it also has five grams per serving of vital branched chain amino acids (BCAA).

You can choose an unflavoured or flavoured supplement, the advantage of going unflavoured is you’re getting the full 80% protein.

The flavoured ones tend to drop the percentage by between 3-5%. If you don’t mind the slight drop in protein, they have over 20 delicious flavours to choose from including salted caramel, birthday cake and peaches and cream.

Price: £13.99, Bulk Powders – buy here now

4. Optimum Nutrition Gold Standard Whey Protein Powder – 2.27kg

Optimum Nutrition Gold Standard Whey Protein Powder

If there’s any reason to go with this whey protein option, it’s that it’s widely used and favoured by professional athletes. If you want to be the best – use what the best use, right?

With 24 grams of protein and 5.5 grams of BCAAs in each serving you can be sure each shake is giving you nothing but pure muscle-bulking nutrition.

It doesn’t have as many flavour options as Pure Whey, but 17 options is a fair amount of choice, even for the pickiest of gym-goers.

Price: £43.99, Amazon – buy here now

5. Healthspan Elite Complete Vegan Protein – 1kg

Healthspan Elite Complete Vegan Protein

If you’re looking to start your gym journey and need a vegan appropriate whey protein to help you on your way – this is one for you to try.

Elite complete is formed from a healthy combination of pumpkin, peas and brown rice – providing a culmination of essential amino acids.

With around 20 grams of protein in each serving you also get 100% of your recommended dosage of vitamin B12 (notoriously difficult to obtain on a vegan diet).

The batch comes unflavoured, but there are also four available flavoured drops that you can add to your purchase free of charge to give you a more pleasant taste.

Price: £19.99, Health Span – buy here now

Weight loss: training tips

6. Natural Nutrients Whey Protein Isolate – 1kg

Natural Nutrients Whey Protein Isolate

This strawberry flavoured fitness supplement is perfect if you’re wanting to increase you muscle mass, or if you’re just enthusiastic about maintaining a healthy diet and exercise regime.

It’s also gluten and soya free, so perfectly inclusive for anyone intolerant to those ingredients and it’s also a huge source of glutathione, a powerful antioxidant bound to give you an added health boost you need when training.

No artificial sweeteners, colours or flavours have been used in the product, so you can rest assured you’re fueling your body with something nutritious.

Price: £33.99, Amazon – buy here now

7. MyProtein Weight Gainer Blend – 2.5kg

MyProtein Weight Gainer Blend

If your goal is to add a few pounds or build up some muscle, the weight gainer blend from MyProtein is well worth a try.

Per serving you can expect around 31 grams of protein (more than any on the list so far) as well as 50 grams of carbohydrates equate to around 388 calories. If you’re eating a balanced diet, along with a couple of these shakes in between – you’ll be on your way to your goals in no time.

This particular protein supplement doesn’t come with all the fancy flavour options, you can have it unflavoured or choose chocolate, vanilla or strawberry.

Price: £26.99, My Protein – buy here now

8. PhD Nutrition Diet Whey Protein Powder – 1kg

PhD Nutrition Diet Whey Protein Powder

If weight control and management are your main focuses – this industry leading diet protein supplement is a top contender.

Each serving contains 17 grams of protein and under 100 calories when shaken up with water. Vital health-boosting ingredients like green tea extract and flaxseed are mixed in the product, making it super healthy and natural.

Choose from an array of delicious flavours like cherry bakewell or chocolate orange.

Price: £17.98, Amazon – buy here now

9. InnerMost The Strong Protein – 600g

InnerMost The Strong Protein

InnerMost have created a super inclusive whey protein to rival some of the top brands in the industry. As well as being suitable for vegetarians, it’s also halal, kosher, soy and gluten free.

Seven active ingredients in this product work together to maximise muscle gains and enable you to repair and recovery a lot quicker.

It’s also rich in BCAAs and essential amino acids, so you can be sure you’re getting the vital nutrients you need after a big workout.

Price: £29.95, Live Inner Most – buy here now

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10. Naked Whey Protein 80 – 1kg

Naked Whey Protein 80

If natural ingredients are important to you and they should be, Naked Whey protein is an innovative product that will give you just what you’re looking for from a protein powder.

The plant-based protein is packed full of essential amino acids and a mixture of plant derived proteins like: sunflower protein, white hemp protein and faba bean proteins.

For as many vitamins that are packed in, the same cannot be said for the fats; with virtually all the fats stripped out of this supplement (less than a gram per serving). So if you’re trying to gain weight this may not be the best option for you.

Price: £24.99, The Protein Works – buy here now

If you think protein powder is something only CrossFit addicts and people who grunt at the gym use to make #gains, you’re seriously missing out on a potent ingredient that could help you lose weight.

“Protein plays a big role in weight loss because it keeps us full and satisfied so that we make it to our next meal without snacking in between,” says Brigitte Zeitlin, RD. It can also help you increase and maintain muscle mass—something necessary to burn fat, even when you’re not working out, says Zeitlin.

And here’s the thing: Even if you think you’re eating enough protein already, it can’t hurt to supplement with a bit more. “Adding some protein powder to a meal or snack that may otherwise be lacking in protein is a great way to balance your meals,” says Alyssa Lavy, RD, of Alyssa Lavy Nutrition & Wellness, LLC.

There’s just one small problem: With so many protein powders out there, it can be hard to choose the healthiest option. Zeitlin’s main suggestion? Focus on the unsweetened kinds. “They won’t add in sneaky sugars that could actually be sabotaging you.” Keeping that in mind, these are the best protein powders for weight loss:

1. RSP Nutrition AvoCollagen Protein Powders

Amazon $29.97

“People tend to forget that fat is very satiating, so adding a fat-based product like AvoCollagen can the satiety one needs to prevent overeating later,” says Monica Auslander Moreno, RD, founder of Essence Nutrition. Plus the oleic acids in the avocado oil help fight inflammation and the collagen peptides go easy on the gut, and repair damaged tissue and muscles post-workout, she says.

Per serving: 90 calories, 4 g fat, (1 g sat fat), 4 g carbs, 0 g sugar, 10 mg sodium, 2 g fiber, 10 g protein

2. Quest Multi-Purpose Protein Powder

Amazon $27.80

Adding powder to smoothies is nice and all, but this powder can be baked into peanut butter bars, tossed into tomato sauce, and mixed right into oatmeal.

Plus, “one scoop has only 100 calories and no sugar since it’s simply pure protein which makes it a perfect addition to any recipe to increase its nutrient density,” says Kristin Kirkpatrick, RD.

Per serving: 100 calories, 0.5 g fat, (0 g sat fat), <1 g carbs, 0 g sugar, 115 mg sodium, 0 g fiber, 23 g protein

3. RSP Nutrition TrueFit Protein Powder

Amazon $31.48

Thanks to the “whopping 25 grams of protein per serving,” Moreno says you’ll squash any chance of an afternoon snacking marathon since protein balances blood sugar levels—and low blood sugar contributes to hunger. “You’ll sail until dinner” with a scoop of this stuff, she says. And if chocolate isn’t your jam, opt for one of the other four available flavors all packed with eight grams of prebiotic fiber (the stuff that nourishes the organisms in your gut) from sweet potatoes and five net carbs.

Per serving: 160 calories, 3 g fat, (2 g sat fat), 13 g carbs, 3 g sugar, 160 mg sodium, 8 g fiber, 25 g protein

4. Isopure Whey Protein Isolate Powder

Amazon $37.36

Instead of adding a spoonful of honey or cocoa powder to your morning oatmeal, Leah Kaufman, RD, suggests sprinkling a serving of this powder on top instead since it’s sweetened with monk fruit, rounding out it’s sugar count to only three grams. It packs a huge punch of protein (25 grams, to be exact), in addition to satisfying even the pickiest sweet-tooth.

Per serving: 120 calories, 0 g fat, (0 g sat fat), 4 g carbs, 3 g sugar, 240 mg sodium, 25 g protein

5. Orgain Grass-Fed Whey $24.95

Simple, tasty protein powders are often hard to come by, but “Orgain is a superior option,” says Lisa Moskovitz, RD, CEO of The NY Nutrition Group, a private New York City-based nutrition practice. Snag this one when you want a good protein powder with zero artificial ingredients or sweeteners.

Per serving: 150 calories, 3.5 g fat, (1.5 g sat fat), 14 g carbs, 2 g sugar, 140 mg sodium, 3 g fiber, 21 g protein

6. Ascent Native Fuel Micellar Casein $39.99

“Ascent uses only natural ingredients, and it has 25 grams of protein for only 110 to 130 calories, depending on the flavor,” says Tara Collingwood, RD, team dietitian for the Orlando Magic. “It’s also an excellent source of all essential amino acids.”

Per serving: 110 calories, 1 g fat, (0 g sat fat), 2 g carbs, 0 g sugar, 30 mg sodium, 1 g fiber, 25 g protein

7. Naked Nutrition Egg White Protein $99.99 $64.99 (35% off)

“Naked Nutrition uses clean ingredients and non-GMO eggs, and the only other ingredient is sunflower lecithin,” says Collingwood. “It doesn’t have any added sweeteners or colors, and it packs 25 grams of protein for 110 calories.”

Per serving: 110 calories, 0 g fat, (0 g sat fat), 2 g carbs, 0 g sugar, 380 mg sodium, <1 g fiber, 25 g protein

8. Navitas Organics Cacao & Greens Essential Blend $14.21

“This is a great vegan blend that consists of pea, pumpkin seed, sunflower seeds, flax, and hemp,” says Lauren Antonucci, RD. She also adds that it has added greens for fiber, as well as probiotics for gut health, which solidifies its place on the list of best protein powders for weight loss.

Per serving: 100 calories, 2 g fat (0.5 g sat), 200 mg sodium, 10 g carbs, 5 g fiber, 2 g sugar, 12 g protein

9. Vega Protein & Greens $33.61

“I like Vega because it includes many nutrients that I’m interested in,” such as pea protein, brown rice protein, and organic kale powder, says Sharon Palmer, RD. It’s a tasty vegan option, as well.

Per serving: 120 calories, 2.5 g fat (0.5 g sat), 270 mg sodium, 6 g carbs, 2 g fiber, 1 g sugar, 20 g protein

10. Solgar Whey-To-Go Natural Vanilla $39.76

This protein powder is whey-based, but it’s actually 98 percent lactose-free, which means it’s easily tolerated by those with lactose intolerance (unlike many other whey protein options), says Alyssa Lavy, RD. It’s also got just one gram of sugar, but still has a sweet flavor, she adds.

Per serving: 90 calories, 0.5 g fat, 55 mg sodium, 2 g carbs, <1 g sugar, 20 g protein

Ashley Mateo Ashley Mateo is a writer, editor, and UESCA-certified running coach who has contributed to Runner’s World, Bicycling, Women’s Health, Health, Shape, Self, and more. Aryelle Siclait Assistant Editor Aryelle Siclait is an assistant editor at Women’s Health where she writes about relationship trends, sexual health, pop-culture news, food, and physical health for verticals across and the print magazine.

The 5 Best Whey Protein Powders for Weight Loss

Last Updated on November 6, 2019

There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.


​Using protein powders gives you a simple way to get the right amount of essential macronutrients in your daily diet, especially if you’re trying to lose weight.

Protein is the key to your body’s ability to create hormones and enzymes, repair tissue, and develop lean muscles. Moreover, protein has a big role to play in weight loss.

Nutritionists and diet experts claim that this macronutrient keeps you feeling satisfied and full, which can prevent you from snacking in between meals and packing unnecessary calories into your diet.

Don’t have time to read the entire review?

Here’s a quick look at our favorite whey protein powders for weight loss:

Best overallBest overallOptimum Nutrition Gold Standard 100% Whey Protein Powder

Most affordableMost affordableDymatize ISO 100 Whey Protein Powder Isolate

Best for building muscle massBest for building muscle massOptimum Nutrition Platinum Hydrowhey Protein Powder

Best choice for womenBest choice for womenPower Crunch Proto Whey

Best option for vegetariansBest option for vegetariansOrgain Grass-Fed Clean Whey Protein Powder

Furthermore, supplementing with protein powders can help fill the nutrient deficits of a meal, according to dietician Alyssa Ravy. These supplements can stand in for a meal, or add extra flavor and texture to your drink.

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? Considering that not all protein powders are manufactured equally, which one should you go for?

Numerous studies have been done on the health benefits of whey protein.

Whey protein powder is considered to be the best among the different types of protein supplements. The amino acids in whey are quickly absorbed by the body. Plus, it contains other nutrients that provide you with positive health benefits.

But what is whey protein powder, really?

In this article, we will discuss what whey protein powder actually is, the different types of whey protein powders, what its health benefits are, and how to choose the best whey protein supplement. Plus, we will present to you our review of the five best whey protein powders for weight loss.

Before we give you the review, here’s a quick profile of what whey protein power is.

What Is Whey Protein Powder?

There are two types of proteins that can be found in milk: casein and whey. Whey is the liquid portion of milk that separates from the solid during the production of cheese.

This liquid can then be turned into powder to create a whey protein powder. Because it contains all nine essential amino acids, whey is considered to be a complete protein. It contains between 15 and 50 grams of protein. Manufacturers add flavor to the whey powder to minimize the natural whey flavor and make the protein powder taste better.

The Types of Whey Protein

There are different reduce blood pressure powders, and the way they are processed provides the difference. Whey protein concentrate is often used because it is inexpensive and easy to make. It is also typically the best-tasting whey protein, which makes it attractive to buyers.

This type of whey protein contains about 25%-89% protein, and is usually made into protein drinks and bars, as well as baked goods. On the other hand, whey protein isolate contains about 90% protein because it undergoes multiple ion-exchange and microfiltration processes.

It has the least amount of fat and carbs out of the three types of whey protein. A standard serving of whey protein isolate will have about 53 grams of pure protein and 2 grams of carbs. Whey protein concentrate is usually the best option for people who just want to improve their health and maintain their fitness.

However, if you are a bodybuilder or an extreme athlete, you might prefer whey isolate because of its high protein content per serving and limited amount of carbs, fats, and calories.

Additionally, whey isolate has been known to stimulate a better insulin response than whey concentrate, meaning it helps keep your blood sugar levels more stable. Because the proteins have been broken down in whey protein isolate, this is the preferred source for people who are lactose-intolerant.

Finally, the most processed option is hydrolysate. It goes through additional stages of processing to break down the proteins so they are more easily digested. This is preferred by people who are lactose intolerant or who have issues with gas and bloating. Hydrolyzed whey protein contains 80% to 90% protein.

It is usually used for infant formula and sports nutrition products. Because it has been “pre-digested,” it is easier for your body to absorb this type of protein powder. While regular whey powder is a “fast-acting” protein that can be digested within 30 minutes, hydrolyzed whey can be absorbed even faster.

Gaining muscle and strength is one of the most sought-after benefits of whey protein

So while all three types of whey can increase muscle size, strength, and recovery speed if they are consumed after lifting weights, hydrolyzed whey increases the availability of amino acids to stimulate the synthesis of muscle protein more effectively.

What Are the Health Benefits of Whey Protein Powder?

Whey protein is a functional food that your body can use to stay healthy. Many of the health benefits of this protein are due to the fact that it has a complete amino acid profile, making it a high-quality, easily digestible source of protein. It also contains antioxidant substances that promote overall health and wellness.

One of the most sought-after benefits of whey protein is its potential to help you increase your muscle mass and strength. Studies have shown that using whey protein on a daily basis is more effective in promoting muscle gains than soy protein. This is due to whey’s high quality and its concentration of amino acids that help your body increase protein synthesis when used with resistance training.

Whey protein is also effective in promoting weight loss and reducing insulin sensitivity. Because having a lower sensitivity to insulin means that your blood sugar will remain stable throughout the day, you are less likely to experience sugar crashes that send you running for snacks.

In fact, taking protein as a replacement for other sources of calories cuts food and sugar cravings by up to 60%, promotes feelings of fullness, and prevents you from reaching for those midday snacks. Finally, lactokinins, the bioactive peptides in whey protein, are thought to possibly lower blood pressure in people whose blood pressure is high, which is another physical health benefit of whey protein. When compared to consuming more carbohydrates, eating more protein can help reduce blood pressure more effectively.

The physical health benefits of consuming whey protein are clear, but did you know that it can also benefit your mental health? Alpha-lactalbumin, an active component in whey protein, can help reduce levels of cortisol (a stress hormone) and increase your brain’s production of serotonin.

Altering these chemicals in the body can help mitigate conditions such as stress and depression for people. As a by-product of milk, whey protein also contains tryptophan, which is a known component that lowers stress levels and improves mood.

Now that you know why you should choose whey protein, how do you know which whey protein to choose?

Tips for Choosing the Best Whey Protein Powder for Weight Loss

First, look for a product with a high biological value, which refers to how well the body can absorb the protein powder. You want your body to absorb the protein well so it will use it as fuel rather than just allow it to pass through your body. This will help you stay full for several hours. In order to stay satiated, you also want to avoid products with added sugar.

If your main goal is to lose weight, steer clear of branch-chained components of amino acids because they tend to increase muscle mass instead of help you lose weight.

Choose only products that have very little or no sugar in them, otherwise the protein powder will cause you to have a spike in blood sugar, which will lead to a crash, making you hungry later on. In addition to checking for sugar, make sure to check the calorie count of your protein because powders with a high calorie content can bomb your weight-loss efforts.

If you are focused on weight loss, steer clear of branch-chained components of amino acids because they tend to increase muscle mass instead of help you lose weight. Branch-chained amino acids act as building blocks for protein, so if you don’t want that foundational muscle to build upon, try to avoid consuming them in excess through supplements. However, you do want to make sure that your product is high in protein so that it will keep you full.

Finally, if you are lactose intolerant, make sure to check the ingredients on your powder to see if it contains any milk products. Avoid casein or lactose, and look for a powder that has other ingredients that your body will not have an adverse reaction to during digestion.

Now that you have an idea of what you are looking for, let’s look at some of the best products that are on the market today.

1. Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate

This is the best choice overall. Each serving delivers 24 grams of protein and only 3 grams of carbohydrates, 1 gram of sugar, and 1 gram of fat, which is perfect for people who are trying to lose weight. The list of ingredients is short, which many people appreciate as well. This product contains a blend of whey protein isolates, concentrate, and peptides, as well as cocoa, lecithin, acesulfame K (an enzyme), lactase, and natural and artificial flavors. Even though whey peptides tend to be expensive, this product is priced very reasonably.

This protein is tasty without being overwhelmingly sweet or too strongly flavored. Its taste is closer to dark chocolate than milk chocolate. It mixes and dissolves easily with both water and milk, making it easy to simply shake up in a cup with your choice of liquid.


  • Inexpensive.
  • Contains a multi-benefit whey blend.
  • Contains enzymes.
  • Dissolves easily.


  • Has artificial ingredients.
  • Some people prefer a bit of a sweeter taste.
  • Contains soy.

2. Dymatize ISO 100 Whey Protein Powder Isolate – Orange Dreamsicle

Dymatize ISO 100 Whey Protein Powder Isolate – Orange Dreamsicle

This hydrolyzed whey protein isolate supplement is a cleaner protein than other whey concentrate products on the market today. It is also more affordable than most, and is certainly the best-tasting protein powder. Each serving has 25 grams of protein and 110 calories, which won’t ruin your diet.

This powder mixes easily into your liquid of choice. It is powdery, but not chalky. Users are instructed to mix one scoop of this powder with five to six ounces of water or almond milk, and it will quickly dissolve.

This supplement has a good ratio of essential components, and uses a high-quality protein, making it more costly than other options. However, the product does have more value than some cheaper brands due to its high-quality ingredients, so it is important to take that into consideration.


  • Best for flavor.
  • Leaves no lumps after mixing.
  • Contains digestive enzymes.


  • Batches seem inconsistent.
  • Causes stomach cramps in some people.
  • Contains lactose.

3. Optimum Nutrition Platinum Hydrowhey Protein Powder

Optimum Nutrition Platinum Hydrowhey Protein Powder

This is a dairy-based protein that supports lean muscle gain by providing your body with extra protein. With more muscle mass, your body can burn calories more effectively and efficiently, so it can lead to weight loss. This is the best whey protein powder for building muscle mass, making it perfect for bodybuilders.

This protein powder has 30 grams of a whey protein isolate and hydrolysate blend, with added micronized, branched-chain amino acids. With the addition of “pre-digested” protein molecules in the form of hydrolysate, your body is able to use the protein more readily, making absorption quicker than that of a basic isolate or concentrate.

This product can easily be mixed with your liquid of choice using any type of shaker bottle. It dissolves quickly and is not gritty or chalky once it is mixed into liquid. This shake provides you with 30 grams of protein per serving, and branched-chain amino acids on top of that. Due to the high quality of protein, many users find that their muscle soreness decreases after they start using this supplement.

The price of this product is fair for a hydrolyzed whey isolate. At about a dollar per serving, it is a valuable way to add muscle to your body.


  • Builds muscle.
  • Speeds up recovery after a workout.
  • Smooth texture.


  • Some users report a bad aftertaste.
  • Some find this drink to be too foamy after mixing.
  • Contains fillers such as maltodextrin, which adds carbohydrates.

4. Power Crunch Proto Whey, Vanilla Creme

Power Crunch Proto Whey, Vanilla Creme

This is the best whey protein weight loss supplement for women. It contains ProtoWhey, which is a hydrolyzed whey protein that is created using a process with a higher degree of hydrolysis. The processing that this powder goes through breaks the protein down to as much as 40% di- and tri-peptides, making it very fast-absorbing.

This protein powder has a rich flavor with a light texture, making it delicious but not overly filling right away. The protein is very light because of the extensive processing that it goes through. Each serving has 10 grams of protein, so it will keep you satisfied for hours. It also contains psyllium fiber, which keeps you satiated.


  • High-quality peptide protein.
  • Filling without being too heavy.
  • Contains fiber.
  • Great for people who are lactose intolerant.


  • High in cholesterol.
  • Has more fillers than other options.
  • Priced higher than other options.

5. Orgain Grass-Fed Clean Whey Protein Powder, Vanilla Bean

Orgain Grass Fed Clean Whey Protein Powder, Vanilla Bean

If you prefer to focus on the best protein foods for weight loss, this might be the right option for you because it fits in well with a clean-eating diet. This is a great option for vegetarians who want to eat clean but also want to get some more protein incorporated into their diets. It is made using only grass-fed whey protein that is sourced directly from New Zealand. This top-quality, grass-fed protein helps reduce the free radicals in your body. Grass-fed whey concentrate is best for people who can tolerate dairy and want to have something to prevent them from snacking throughout the day. Due to its lactoferrin, immunoglobulin, and serum albumin, grass-fed whey is a functional protein that your body can use for fuel.

Each serving of this ultra-clean protein powder contains 21 grams of whey protein and no added sugar. This gives you 42% of your recommended daily protein. It is a low-carb option with 20% of your daily recommended dietary fiber content included in each serving. This product is also low in fat and carbs and high in fiber, which can help you eat less, lose weight, and keep heart disease at bay.


  • Fits into a clean-eating diet.
  • Great way for vegetarians to add protein to their diets.
  • Soy-free.


  • Some users report a bad aftertaste.
  • May be hard on the stomach.
  • Expensive.


All of the whey protein powders for weight loss reviewed today are the best products in each of their categories. But Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate is the best overall choice for flavor, ingredients, and protein content.

If you are looking for a protein supplement for weight loss, this is a great option to try to help you stay full and eat less throughout the day without feeling like you are depriving yourself.


Real talk: Generally healthy adults don’t need protein powder. Protein is a nutrient, and nutrients comprise food. Eating real, whole ingredients to up your protein intake (particularly: eggs, seafood, beef, poultry, legumes, seeds, nuts, dairy products, and pork) is always the gold standard, no matter what.

That said, there are specific situations — based on health status, life stage, or training programs — when having a protein powder on-hand can help you meet your nutrient needs. If you’re using a protein powder for a medical reason or taking any medications, it’s always best to check with your doctor before starting a supplement regimen. Learn more about how to pick protein powders based on your needs and get our top 12 picks below.

What is protein?

Protein is comprised of amino acids, which are essentially the building blocks that exist in your body and in food. You need these amino acids to build new tissue, whether it’s red blood cells or muscle cells. Protein is also responsible for many other functions in your body, including: transport, immune function, fluid-electrolyte balance, blood clotting, and energy (since it provides 4 calories per gram). Our bodies use protein stores to make glucose when there isn’t enough elsewhere (i.e., from stored carbs or fat) to provide the energy you need.

When would I need a protein powder?

Protein powder can provide these building-block nutrients, add calories to food without increasing volume, and often digests more easily than just carbs or fat alone. It can help in situations like:

• If you’re on a hardcore training regimen for an athletic event

• If you’ve recently had surgery or undergone any form of health-related trauma

• If your nutrient needs are higher due to specific medical conditions, like certain cancers, organ failure, or wounds

• If you’ve recently had any oral surgery or a treatment in which swallowing is difficult

• If you are caring for someone who’s struggling to keep their appetite up

How do I choose the best protein powder?

Carefully — since protein powders are considered dietary supplements, they’re not overseen by the FDA. That means they may contain unwanted or potentially harmful ingredients or they simply won’t provide the “life-changing!” benefits touted on the packaging. Use dietary supplements to fill in the gaps from what might be missing in your diet — not to take the place of food. Here’s what to consider before you pick a protein powder:

• Potential Dietary Restrictions: Since they aren’t FDA-regulated, there’s no real way of knowing whether these powders are acceptable for people with allergies or intolerances. They may not have any allergens in their ingredients list, but there’s still potential for cross-contamination in the manufacturing process.

• Other Ingredients: Added sugar and fast can up the calorie content in protein powder. Choose unflavored versions made with only with a protein isolate for keeping calories in check. (You should be able to multiply the grams of protein by four and get the same number as total calories.)

• Serving Size: Most protein powders recommend define “scoop” differently. Make sure you know how much to use to get the best bang for your buck.

• Sodium: While it’s less of a concern for endurance athletes, you may want to double check the sodium per scoop. The amount especially soars in chocolate-flavored products.

• Calories: If you’re looking to optimize weight gain, look for the most calories and grams of protein per scoop. The reverse holds for weight loss or general use in smoothies: Look for powders with the lowest total calories for around 20 grams protein per scoop.

• Other Nutrients: They may (or may not) be desirable based on what you’re using it for. For example, if you know you’re not getting enough iron in your day to day (a key nutrient for athletes!) you may want to choose versions with a higher iron content.

Remember: Eat food, first. Load up on the veggies, fruit, unsweetened dairy products, 100% whole grains, pulses, nuts, seeds and legumes (plus plant-based oils for cooking). Nut butter is a great food alternative to protein powder, but check labels for sneaky added sugar.

How We Picked This List

The products that met our rigorous standards were all (save for Vital Proteins) verified by a third-party lab for safety of ingredients. We cross-referenced with the database to ensure our top picks were accurately sourced, labeled, and backed by lab analysis. This helps ensure that there’s no harmful material (like lead, which has been found in supplements) in the products themselves, and also verifies that what’s in the bottle is what it claims to be (e.g., actual protein versus Splenda).

What’s the Best Protein Powder for Weight Loss?

If you’re looking to lose weight, it might seem counterintuitive to add things to your diet; however, using a protein powder to aid in weight loss might actually be a good idea. The question, then, is: What kind of protein powder is best for weight loss?

There are countless brands and types of protein powder on the market, including casein, soy, pea, brown rice, hemp, and-of course-whey. (Related: Get the Scoop on Different Types of Protein Powder)

Whey (a type of protein derived from milk) has long been the unofficial king of the protein world (thanks to celebrity trainers like Jillian Michaels and Harley Pasternak, who swear by the stuff). Studies have shown unequivocally that whey protein can help build muscle-but is it the best protein powder for weight loss?

“Absolutely,” says Paul Arciero, D.P.E., director of the Human Nutrition and Metabolism Lab at Skidmore College. “Whey is perhaps the most effective dietary strategy to aid weight loss. It’s the most thermogenic food source you can eat. This means it burns the most calories after you eat it.”

It’s true: All proteins are more thermogenic than carbohydrates or fats, but research shows that whey is indeed the most thermogenic. One study published in the American Journal of Nutrition found that the thermic effect of whey protein was significantly greater than that of casein or soy protein in lean, healthy adults.

“Whey is one of the most efficient and nutrient-dense protein sources suitable for people who are fitness-focused and seeking weight loss,” agrees Ilana Muhlstein, M.S., R.D.N., cocreator of Beachbody’s 2B Mindset nutrition plan. “It’s a complete protein, easy to find, high in protein, and low in calories, and blends well in different smoothie recipes.”

Add whey protein to your meals and snacks, and your metabolism will stay high all day. (There are tons of creative ways to use protein powder in your food-and not just in smoothies.) What’s more, whey protein-and really any protein-will keep you feeling full for longer than other types of foods, says Arciero, which means you’ll likely snack less. (See: How Much Protein Should You Eat Per Day?)

But there’s a third reason why whey protein is recommended for people trying to lose weight: “It’s the most effective food you can eat to help you turn on a process called protein synthesis, which starts the building of new muscle,” says Arciero. In layman’s terms, extra protein will ensure that you hold on to the muscle you already have-muscle mass is often a casualty during weight-loss attempts-and it will help you gain muscle more easily too. This is important because the more muscle you have, the more calories your body burns.

How to Use Protein Powder for Weight Loss

Of course, to get the best results, add exercise. Research published in the Journal of the American College of Nutrition found that strength training plus whey resulted in more weight loss than whey alone.

How exactly do you add whey protein to your diet? “Whey can be easily incorporated into lots of different foods,” says Arciero. “You can eat it in a shake or cook and bake with it.” (Try this protein pancakes recipe, these protein ball recipes perfect for snacking, or Emma Stone’s post-workout protein shake recipe.)

Whey protein powder is sold in health food and vitamin stores and it’s also available as an add-on at most smoothie bars. Whey can be separated from milk or harvested during cheese production, but it’s low in lactose, which means it may work fine even for people who are lactose-intolerant. The average woman can safely consume 40 to 60 grams of the stuff each day, aiming for no more than 20 grams at a time, Arciero recommends.

If you’re looking for a plant-based protein alternative, “I would recommend choosing a vegan protein powder that includes a blend of pea and rice,” says Muhlstein. “Including both in one formula can enhance the amino acid profile and create a more neutral flavor profile as well.”

By Jessica Cassity for

15 Best Protein Shakes For Weight Loss Charushila Biswas Hyderabd040-395603080 January 17, 2020

Should women drink protein shakes for weight loss? Absolutely yes! You will not become muscular like men because your body is not designed that way. Consuming protein shake will boost metabolism, keep away hunger pangs, and improve muscle strength. But remember, protein shakes are recommended only if you are not getting enough protein from whole foods. So, here is all you need to know about protein shakes for weight loss, protein shake recipes and best brands, the best time to have them and much more. Let’s hop right in!

Products Check Price
Gold Standard 100% Whey Check Price
Pro JYM Check Price
Nitro-Tech Check Price
Gold Standard 100% Casein Check Price
Syntha-6 Check Price
Skinnygirl Protein Shake Check Price
Orgain Vegan Nutritional Shake Check Price
Odwalla Strawberry Protein Shake Check Price
Iconic Lean Protein Shake Check Price
Muscle Milk Organic Non-Dairy Protein Shake Check Price

What Are Protein Shakes?

Humans need 0.8 g of protein per kilogram of body weight per day. But research shows that most of us lack an adequate amount of protein – meaning the dietary protein intake is not satisfactory. Moreover, you may not find the time to cook a proper meal due to the fast-paced lifestyle. But our body needs protein to function properly and efficiently. This factor has made protein shakes/supplements popular. What is it? Well, a protein shake is exactly what the name says – it’s protein! To be more specific – protein powders of whey, soy, casein, or hemp protein containing the essential amino acids are mixed with water, milk, or added to breakfast bowl or smoothies. Now, let’s find out how protein shakes can help you lose weight.

How Protein Shakes Aid Weight Loss?

If you are not getting the required daily dose of protein, you must take protein shakes to help your body build muscle, hormones, and enzymes to function properly, maintain proper cellular and biochemical functions, produce immune system components, and help in growth, muscle contraction, wound healing, and improve cardiovascular functions. Now, all these functions are directly or indirectly related to weight loss. Directly, proteins take more energy to metabolize thereby creating a negative energy balance and proteins increase satiety and reduce the ghrelin (hunger hormone) levels, keeping your hunger pangs at bay. Indirectly, proteins aid weight loss by helping in gluconeogenesis thereby controlling blood sugar levels. Proteins also aid weight loss by synthesizing biomolecules that take part in various functions of the cells and the body. But the next big question is, when to drink the protein shakes to lose weight? Let’s find out.

When To Drink Protein Shakes For Weight Loss?

The best time to drink a protein shake is the time when you are more prone to snacking. For example, if you like to snack before lunch or during the evenings, drinking a protein shake instead, will help you shed the flab. Some people also consume protein shake post-workout to help rebuild the muscles. So, if your workout routine is rigorous and you are looking at replenishing protein in the muscles, you can have a protein shake after exercising. Now, there are many protein shakes available in the market that are recommended by fitness experts. Here’s a list of protein shakes that you can try.

10 Protein Shakes For Weight Loss

1. Gold Standard 100% Whey

It is one of the best protein powders available in the market. It contains 24g of whey protein, 1g carb, and 1g fat per serving. It also contains 5.5g branched chain amino acids (BCAA) and more than 4 g of glutamine and glutamic acid per one serving. You can drink it first thing in the morning, post-workout, or just as a meal replacement. Make sure to mix it with water or milk according to the directions on the label.

2. Pro JYM

The next most recommended protein powder for weight loss and building muscle is Pro JYM. Each serving of Pro JYM gives 24g best quality protein and contains high-quality whey-protein, micellar casein, egg albumin, and milk isolate protein. If you are looking for a protein powder that helps you build muscle and tone up, you must get Pro JYM.

3. Nitro-Tech

Want to improve your muscle performance or want to prepare yourself for an upcoming competition? Go for Nitro-Tech protein powder. It contains whey protein and is enriched with creatine and essential amino acids. It helps in speedy recovery and prevents fatigue and muscle soreness. It is best to drink it post-workout.

4. Gold Standard 100% Casein

Calcium is essential for women and this protein powder, Gold Standard 100 % casein, provides you with 60% of daily value of calcium. It also provides 24g slow digesting micellar casein protein, 5g natural BCAA, and 5g glutamine and glutamic acid. You can drink this in between meals if you have a tendency to snack at odd times.

5. Syntha-6

Syntha-6 is a unique blend of fast, medium, and slow digesting proteins and it also gives 5g of fiber per serving. It also contains BCAAs, peptides, nonessential amino acids, and Glutamine. Drink it post workout as it helps in muscle recovery and is also aspartame-free.

6. Skinnygirl Protein Shake

Skinnygirl Protein Shake is low-fat and gluten-free, provides 12g protein per serving, has no artificial flavor or sweetener, and is a good snack option that you can carry anywhere.

7. Orgain Vegan Nutritional Shake

Want to try a delicious dairy-free, GMO-free, and a gluten-free protein shake? Try Orgain Vegan Nutritional Shake. It provides 16g protein per serving – the protein being extracted from flax, chia, hemp, organic brown rice, and organic fruit and veggies. It is a great protein supplement and can be used as a meal replacement option.

8. Odwalla Strawberry Protein Shake

Odwalla Strawberry Protein Shake provides a whopping 25g protein, 1g fat, 5mg carbs, 80% calcium, 20% iron, and 50% zinc per serving. So, you will not only build lean muscle mass but also be able to increase bone strength, improve blood count, etc.

9. Iconic Lean Protein Shake

This grass-fed protein drink provides 20g protein and 4g fiber per serving. This is a non-GMO, gluten-free, lactose-free, soy-free, artificial ingredient-free, and is sweetened with fair-trade organic blue algae.

10. Muscle Milk Organic Non-Dairy Protein Shake

Provide your body with high-quality organic protein by drinking Muscle Milk Organic Non-Dairy Protein Shake.It provides 20g protein, which is free of gluten and soy and helps build muscle mass and strength post-workout. This is also low in saturated fat and cholesterol.

*Subject to Availability

Now, if drinking protein powders or protein shakes are not your thing then you can try making protein shakes at home. Here are few recipes for you to try.

5 Yummy Homemade Protein Shake Recipes

11. Strawberry, Chia, Almond Milk


  • 1 cup strawberries
  • 1 cup almond milk
  • 2 teaspoons chia seeds

How To Prepare

  1. Blend the strawberries with almond milk and chia seeds.
  2. Drink it with breakfast or post workout.

12. Chocolate, Peanut Butter, Banana

  • 1 banana
  • 2 tablespoons peanut butter
  • 3 tablespoons of melted dark chocolate
  1. Blend all the ingredients.
  2. Add a little milk if the blend is too thick.
  3. Pour it into a glass and enjoy the chocolate-loaded feast!

13. Raw Egg, Milk, Honey

  • 1 raw egg white
  • 1 cup milk
  • 2 teaspoons honey
  1. Mix egg white, milk, and honey.
  2. Drink it before or after working out.

14. Oats And Berry

  • 2 tablespoons oats
  • 4 blueberries
  • 5 strawberries
  • 4 blackberries
  • 1 cup warm milk
  • 2 teaspoon maple syrup
  1. Blitz all the ingredients to make a delicious protein smoothie.

15. Yogurt, Kiwi, Flaxseed

  • 1 cup yogurt
  • ½ cup kiwi
  • 1 teaspoon ground flaxseeds
  • 1 teaspoon honey
  1. Blend yogurt, kiwi, ground flaxseeds, and honey together to make a thick protein shake.

These delicious homemade protein shakes and the protein powders will help you in many different ways for weight loss. Want to know how? Read below.

Benefits Of Protein Shakes For Weight Loss

  1. Protein shakes help burn calories by building muscle and boosting the metabolism.
  2. Proteins are a great replacement for bad carbs thereby preventing blood sugar spikes.
  3. Protein shakes help increase satiety and keeps you from eating junk.
  4. Protein shakes help reduce the waistline and helps burn belly fat.
  5. It is best the meal replacement option for those who do not have time to cook.

Now, let us find out how else you can add protein to your diet?

How To Make Your Diet Protein-Rich?

Here are few tips on how to make your diet rich in protein.

Tip#1 – Include a source of protein in every meal.

Tip#2 – Add nuts and seeds to your diet.

Tip#3 – If you are a vegetarian or vegan, drink vegan protein shakes.

Tip#4 – Try different recipes to make your protein-rich food more fun and innovative.

Well, now we have almost come to an end – just one thing. Are there any side effects of protein shakes? Find out below.

Protein Shake Side Effects

  • Some people drink protein shake even when they are on high protein diet, i.e. they get enough protein from whole foods. In this case, they may damage the kidneys in the long run and may experience painful joints.
  • You may suffer from digestive problems.
  • If you do not exercise regularly and eat well, you will start looking bulky.
  • You may experience hair loss if your diet becomes dependent only on protein shakes.
  • Hormonal balance may get disrupted.
  • Drinking too much protein shake may damage your liver.
  • Protein shakes may have a negative interaction with a few drugs.

To conclude, protein shakes are great when it comes to weight loss. But you must first understand if your body needs a protein shake at all. Moreover, you must work out and eat healthily in the right proportion to help protein shake do its work. Also, do not make protein shakes your only diet. Keeping these points in mind, go ahead and drink protein shakes to lose that flab quicker that you can ever imagine. Cheers!

Recommended Articles:

  • 10 Healthy Homemade Protein Shake Recipes
  • 10 Best Protein Shakes For Building Muscles
  • 24 Amazing Benefits Of Whey Protein For Skin, Hair And Health

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.

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Have you heard??

The fabulous team at North Coast Naturals has just recently released a new product!

It’s called Vege Pro-7, a vegan plant-based protein powder. It’s made from 7 organic proteins including sprouted raw whole grain brown rice, hemp, coconut, quinoa, alfalfa, pumpkin and chia. No artificial ingredients here.

Now I’m not a vegan, but I do believe that when it comes to eating a clean healthy diet, it’s important to eat more whole foods and plants such as fruits and vegetables while making sure you’re getting enough quality protein. Avoid the processed foods and keep artifical sweeteners to a bare minimum. And ideally shop locally for meats and produce.

I’ve been a supporter of North Coast Naturals ever since I was contacted by my lovely friend Deryn and started testing out their products about a year ago. There aren’t too many products that I review here on my blog, but when I do you can be certain that I’m completely genuine. My opinions are my own and if there was something I didn’t like about a product I would tell you.

What I love about North Coast Naturals is that they make all their products with only natural whole foods and quality ingredients that you can feel good about enjoying.

I couldn’t be more excited for the launch of this new product.

Vege Pro-7 is gluten-free and 100% vegan.

Here is the nutritional rundown of information for both chocolate and vanilla flavours:


Ingredients: 7 Organic Proteins (Organic, Bio-Fermented, Sprouted Whole Grain Brown Rice; Organic Pumpkin Seed; Organic Canadian Hemp Seed Protein; Organic Sprouted Quinoa; Organic Chia Seed; Organic Coconut, Organic Alfalfa); No Aritifial Flavouring (Organic Cocoa, Natural Chocolate Flavour, Coffee Powder, Natural Water Extracted Stevia Isolate(Rebaudioside-A); Ground Cinnamon, Monk Fruit Powder); Natural Thickener (Guar Gum).


Ingredients: 7 Organic Proteins (Organic Bio-Fermented, Sprouted Whole Grain Brown Rice; Organic Pumpkin Seed; Organic Canadian Hemp Seed Protein; Organic Sprouted Quinoa; Organic Chia Seed; Organic Coconut, Organic Alfalfa); No Artificial Flavouring (Organic Cocoa, Natural Vanilla Flavour, Coffee Powder, Natural Water Extracted Stevia Isolare (Rebasudioside-A); Ground Cinnamon, Monk Fruit Powder); Natural Thickener (Guar Gum).

Final Thoughts

I first tried the chocolate protein stirred into my morning oats along with 1 tablespoon of flaxseed, cinnamon, and raspberries and it was pretty tasty. The first thing I noticed as I stirred was the coconut (it smelled so good!), which if you love coconut like me, it’s an added bonus! I must say the texture was quite impressive. Both flavours were in no way gummy or green tasting. I think my favourite of the two was the chocolate flavour, but the vanilla is pretty good too.

The only negative thing I found was with the vanilla. When I first opened it I found it to have a bit of a green smell. Probably due to the hemp seed protein. But when I tried it, there was no hint of it tasting green…You know, like when you use a powdered veggies supplement and add it to your smoothie. I tried them both mixed into my smoothies made with frozen fruits (banana, strawberries, wild blueberries and other fruits), almond milk, matcha green tea powder etc. They both tasted pretty excellent.

Personally I love both these products, especially the chocolate flavoured protein powder. I thought they were both delicious. It’s a great healthy way to get some extra protein into your diet!

I’ve been doing some recipe testing and I’ve had some pretty awesome results so far. Next week I’ll have a decadent dessert like protein bar recipe to post for you all. It involes coconut butter and chocolate. So stay tuned!

Happy Hump Day 🙂

Muscle Milk is a really hot product in the sports supplement market. It’s presented to the public as an athlete’s ideal protein drink…but is it?

Muscle Milk

I’ve taken muscle milk and chances are, you have too. It’s very well marketed and tastes phenomenal compared to other protein drinks. If you’re going on taste, it’s a definite winner. It has good stats and boasts that its formula is similar to the natural muscle-building properties in milk and colostrum.

Colostrum, if you don’t know, is a special type of milk produced in late pregnancy that is extra dense in nutrients, and also contains antibodies that are crucial for building the immune systems of newborns.

Cows, goats, humans, are all examples of mammals who produce colostrum. Muscle Milk used to contain bovine colostrum extract, but I no longer see it listed on the ingredients list I obtained from their website.

Note: This article contains affiliate links to products. This simply means that if you click a link and buy something, I’ll earn a small commission at no cost to you. Thank you for supporting my work and my free content (like this article).

I’d say this is probably a good thing. I’ve talked before about my disdain for dairy products, though I still consume fractioned ones such as whey protein. Milk, yogurt and cheese all produce an insulin response higher than their carbohydrate content would predict, thus leading us to the conclusion that dairy products have an ability to store weight (fat) on us at a rate higher than other foods with the same macronutrient profile. But, I digress.

Muscle Milk Nutrition Facts

Muscle Milk contains more fat than other protein drinks, mostly because they market Muscle Milk as a more complete meal solution than just a protein supplement. While not a true meal-replacement supplement, Muscle Milk does, however, provide more fat, vitamins and minerals, and carbs than the average whey protein supplement. You get more than just protein from Muscle Milk, which is a good thing if you’re using it to replace part of, or supplement a meal.

On the website they suggest taking it after working out to optimize recovery. This is where Muscle Milk really falls short. With only 8 grams of carbs and 16 grams of protein per serving, this 1:2 ratio is backward to the 4:1 ratio of carbs-protein that research has shown is optimal for building muscle and recovering from strenuous training.

Also, because fat slows gastric emptying, Muscle Milk again falls short in the post-workout window because it would not leave the stomach for absorption as fast as lower or non-fat protein drink. For the above reasons, taking Muscle Milk, alone, after a workout is not an ideal solution.

Types of Muscle Milk

However, one of the best features of Muscle Milk is the blend of multiple proteins. Casein, whey isolate, milk protein and whey peptides are all part of their protein mixture. This means that you will be absorbing some of the protein very quickly (the peptides and whey isolate) and some of it more slowly (casein and milk protein).

Having both quick and fast releasing protein is ideal for a supplement, so you get a steady dose into the blood rather than a big spike all at once followed by nothing.

Muscle Milk Ingredient List

The fat source in Muscle Milk is another good feature. MCTs, or Medium-Chain Triglycerides, are shorter than regular fat molecules and as such are more readily burned by the body. MCTs in the blood will be used for energy at a higher rate than they will be stored as fat. There was a big boom for MCTs in the past few years, and they can now be found in a cooking oil, Enova. Enova commercials brag about how their cooking oil is less likely to be stored as fat when consumed. Commercialization aside, MCTs are a good choice of fat for a protein supplement. Coconut oil is the best natural source of MCTs, and is used for cooking as well. As such, it’s often found in the diet of bodybuilders and health buffs.


Overall, here’s how I sum Muscle Milk up:


  • Taste is fantastic
  • Contains protein from multiple sources for sustained release
  • MCTs are a good fat source
  • Has some, but isn’t high in carbs


  • Not an ideal choice for post-workout nutrition
  • Price is somewhat high
  • Fail a drug test in NCAA?

Go here for more information on Muscle Milk.

Now, that last one – fail a drug test – is something that I don’t quite understand. None of the ingredients are on the banned substances list by the NCAA, but some are hormone precursors which could lead to a positive test. There isn’t really anything in there that would cause a failed test, but the NCAA banned it anyway. So, there is Muscle Milk Collegiate, which was manufactured to be compliant.

Muscle Milk Collegiate: Safe For Athletes?

Muscle Milk Collegiate

Muscle Milk Collegiate is a completely different product, with a tremendous amount of carbohydrates, in the form of maltodextrin, in a 2.25:1 ratio of carbs-protein. This makes it a better choice to take after workouts, but a much worse choice to take any other time of day. Maltodextrin is essentially a complex sugar, and so taking a Muscle Milk Collegiate shake at bedtime, like they suggest, would be like have a whey protein shake and two cans of soda. Not good. And, this product still has fat in it, which would slow its release during the post-workout window. This is, again, a time when you want the fastest possible absorption of nutrients.

Learn more about Muscle Milk Collegiate Here.

Muscle Milk Collegiate Nutrition Facts

Muscle Milk Collegiate Nutrition

So is Muscle Milk Good For You?

The verdict?

Muscle Milk regular is a pretty good supplement for everyday, non-workout use. Muscle Milk Collegiate is a reasonable choice for post-workout, but not a great choice, in my opinion, for everyday use if one wishes to promote lean muscle gain only.

Alternatives to Muscle Milk

Here are some other well-reviewed brands of whey protein-based supplements. Check them out and see what other supplements might be right for you.

Is Muscle Milk good for you?

It’s not an unhealthy supplement, but it may or may not be right for your goals, depending on whether you want to gain or lose weight, get stronger or just get leaner. Muscle milk has extra calories from fat and some of the weight-gaining ingredients, so it may not be a good choice for those hoping to lose weight.

When should I drink Muscle Milk?

Muscle milk can be drunk before or after a workout, or as a breakfast meal replacement, because it has vitamins, minerals and some fat in it–it’s not just pure whey protein like some supplements. There’s no wrong way to use it, but it’s best for breakfast or following a workout.

Can Muscle Milk make you fat?

Look, anything when taken in too high a quantity can make you fat. If taken once a day as a supplement to a healthy diet, Muscle Milk should be okay. It does have some artificial sweeteners and more calories than other whey protein-based supplements, but it’s certainly not like downing a milk shake or eating a few candy bars. Just like anything, be smart about it and don’t go beyond one serving per day, and use it to support a rigorous fitness regimen.

Is Muscle Milk safe for college athletes?

This is ALWAYS a question that should be researched by the athlete him or herself. It’s YOUR career, so go on the company website and be 100% sure any supplement you take you have researched yourself. Don’t blame someone else for failing a drug test if you didn’t take the time to do your homework. That said, Muscle Milk Collegiate is supposedly approved for NCAA athletes.

Powder for weight loss

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