Struggling to shed body fat and lean out? You might need to focus more on your nutrition, specifically your protein intake.
Increasing your protein can be a game-changer when you’re trying to lose weight, and protein powder makes it easier for you to do this. Some protein powders are better than others, though.
Not sure how to choose the best protein powder for weight loss? We’re sharing some of our top tips.
Benefits of Protein Powder for Weight Loss
Including protein powder in your supplement stack can help you to lose weight and see results faster. Here are some of the main benefits you’ll experience when you start using the right protein powder:
- Increased fullness: Protein is known as the most satiating macronutrient; it’ll help you to feel fuller, longer, so you’ll be less likely to give in to cravings
- Burn more calories: Your body requires more energy to digest protein than other macronutrients; this means you burn more calories, naturally, when you consume it
- Maintain or gain muscle mass: Protein supports muscle gain and helps you maintain your existing muscle; the more muscle you have, the faster your metabolism will be
The best protein powders also contain additional ingredients that can increase fat-burning and help you to lose weight faster.
How to Choose the Best Protein Powder for Weight Loss
Protein powder offers lots of benefits. You need to make sure you’re choosing one that’s designed for weight loss, though.
The following are some of the most important factors to consider when you’re comparing different protein powders:
Look for “Leaning” Ingredients
Beyond protein, of course, consider the other ingredients in your protein powder. Look for ones that can support your efforts to lean out and lose weight, such as L-Carnitine.
L-Carnitine is one of the best ingredients to include in a protein powder for weight loss. It is a nutrient made from two amino acids: Methionine and Lysine.
L-Carnitine plays an important role in energy production and has been shown to aid in fat loss. It transports fatty acids into the mitochondria of the cells. From here, they’re burned for energy.
This increase in energy can help you to burn more fat when you’re exercising. It helps you to avoid fatigue and push yourself to the limit (especially when you’re dieting and naturally have less energy).
In addition to aiding in fat-burning, L-Carnitine can also support weight loss by helping to improve your insulin sensitivity. Insulin is a hormone that helps to move sugar from the blood into the muscles.
When you’re not insulin sensitive (also known as being insulin resistant), you may notice an increase in abdominal fat. You may also be more prone to developing metabolic health issues like diabetes.
Make It High Protein
It should go without saying that protein powder should be high in protein. There are plenty of options on the market that are shockingly low in it, though.
At a minimum, your protein powder should contain at least 20 grams (0.70 ounces) of protein per serving.
Why so much protein? Well, consider for a moment how much protein you need when you’re trying to lose weight.
Remember, weight loss requires you to eat in a calorie deficit (this means you’re eating fewer calories than you burn). When you eat in a calorie deficit for an extended period of time, you could end up losing valuable muscle mass.
To prevent muscle loss and keep your metabolism up while you’re dieting, prioritize protein. Most research says that to avoid muscle loss while dieting, it’s best to aim for about 0.73 grams (0.0025 ounces) of protein per pound of body weight (or 1.6 grams/0.21 ounces per kilogram of body weight).
If you weighed 150 pounds (68 kg), for example, a good protein goal would be about 110 grams (3.88 ounces) per day.
For some people, hitting this number might be a challenge when you’re only getting protein from your daily meals. Adding in a shake with at least 20 grams (0.70 ounces) of protein can give you a little boost and help you ensure you’re reaching your goals.
Whey is the Way
Protein powders can be made from a wide range of protein sources. Many experts agree that whey protein is the best choice if weight loss is your ultimate goal, though.
Whey protein is one of two proteins found in milk (the other is casein protein). Whey protein comes in three forms:
- Whey protein concentrate: Low in fat and carbohydrates; protein percentages range from 30 all the way to 90 percent
- Whey protein isolate: Very low in fat, carbohydrates, and lactose; At least 90 percent protein
- Whey protein hydrolysate: A “predigested” form of whey protein that doesn’t require as much digestion
For weight loss, whey protein isolate is one of the best choices to try.
Because it’s low in lactose, it’s safe for people who are lactose-intolerant. Whey protein isolate is also low in fat and carbohydrates, too, which makes it very versatile. It can fit into just about any diet plan without putting you over your daily macronutrient goals.
Check the Macro and Calorie Breakdown
You know to check the protein content of your protein powder. What about the carbohydrate and fat content, though?
Carbohydrates and fats are the two other macronutrients that your body needs to function properly. Everyone requires different amounts of these macronutrients depending on their goals, physiology, and preferences.
Try to find a protein powder that is relatively low in carbohydrates and fat. When you buy a protein powder that has most of its calories from protein, rather than carbohydrates or fat, it’s more versatile. Whether you’re a low-carb dieter or a high-carb dieter, you’ll be able to fit it into your diet.
Find a Tasty Flavor
Finally, don’t forget to think about flavor.
You’ll see the best results from any supplement if you use it on a consistent basis, and protein powder is no exception. After all, it’s going to be harder for you to be consistent if you don’t like the taste of your protein powder and have to choke down every shake you make.
Look for a protein powder that comes in different, tasty flavors like chocolate ice cream. Consider the texture, too. For example, is it made with Flavor Smooth technology, like ProSupps’ Plant Perform protein powder, for optimal blending?
Read reviews to see what people have to say about how the protein tastes and how well it blends with other ingredients. Nobody wants a protein shake that’s gritty and full of chunks, do they?
Bonus Tips for a Better Protein Shake
Picking a delicious and nutritious protein powder is the first step to making a protein shake that supports your weight loss efforts. There are some other dos and don’ts to keep in mind, though, including these:
- Pick the right liquid: High-quality protein powder will taste great when it’s blended just with water; you can further improve the flavor of your shake by using almond milk, oat milk, or fat-free dairy milk
- Be smart with add-ins: There’s nothing wrong with adding fruit, greens, or nut butter to your shakes; these add-ins add extra calories, though, so be mindful of how much you’re including
- Weigh and measure ingredients: Weigh and measure out all of your ingredients, including your protein powder, so you know exactly how much you’re getting in each shake
- Mix it well: Blend everything together thoroughly so you don’t get any chunks of fruit or greens when you take the first sip of your shake
Consider prepping your shake ingredients ahead of time, too. If you’re adding extras to your shakes like frozen berries or spinach, measure those out and put them in individual bags or containers.
If you plan ahead and take this step, your ingredients will all be ready to go when you need them. All you have to do is add your liquid and protein powder, then blend.
Time to Try the Best Protein Powder for Weight Loss
Now that you know how to choose the best protein powder for weight loss (and how to make a fat-blasting protein shake), it’s time to start shopping.
Luckily, you don’t have to look too far to find a protein powder that checks all the boxes mentioned above. ProSupps Whey Isolate has everything you need to lean out, build muscle, and get the most out of your workouts.
It’s fortified with L-Carnitine, contains 25 grams (0.88 ounces) of protein per serving, and tastes incredible. Check out ProSupps Whey Isolate today to see what it’s all about!