If you’re looking to build muscle, the benefits of protein shakes are clear: They’re a convenient and dense source of protein and can help you recover faster between workouts. But what if you’re working to shed some pounds? Are protein shakes good for weight loss?
Tasty, portable, and quick to make, protein shakes provide a number of benefits that can help you lose weight, like helping you keep full while still staying on track with your goals — and research backs this up.
A study in the American Journal of Clinical Nutrition noted that over a 20-year period, diets higher in protein have consistently proven successful in helping with weight management. Regular intake of protein (as part of a balanced diet that also includes adequate amounts of carbs and beneficial fats) can help with metabolism, appetite, and calorie control, the researchers concluded.
Why Protein Shakes Are Good for Weight Loss
1. They can help you feel full
Protein helps provide satiety, says dietitian Natalie Allen, RD, MS, a professor of health sciences at Missouri State University. That means it can help you feel full for longer, and when that happens, you should be able to control the amount you eat more easily.
That’s different than a drink like a fruit-only smoothie, which might fill you up for a brief amount of time, but then leave you hungry not long afterward. That’s because while it will contain some fiber, it’ll mostly consist of quick-burning carbs.
2. They’re typically low-calorie
Although it’s possible to make a protein smoothie into a high-calorie drink, many protein shakes are low in calories, Allen notes. That makes it easier to stick to your calorie goals for the day but not feel deprived.
3. They help you maintain and build muscle mass
When you exercise and strength train, you create microscopic damage in your muscles, and the amino acids in protein help repair that micro damage, which, over time, can make your muscles stronger. Protein shakes are an easy way to help with this process, Allen says.*
What Type of Protein Is Best?
“Food is always your best bet for protein, as the nutrients and fiber in foods are key,” says Allen. Lean, complete protein foods include options like chicken breast, white fish, pork loin, plain Greek yogurt, and tuna.
Even if you’re not an animal-based eater, there are plenty of vegan protein sources high in essential amino acids such as tofu, tempeh, buckwheat, edamame, hemp seeds, beans, and nuts.
But it can also be challenging to get all the protein you need from foods, especially when you’re busy. Thus, boosting your daily protein intake with a protein shake is an effective way to help ensure you’re getting enough, according to Allen.
If you’re looking for a high-quality protein powder with no artificial sweeteners, colors, or flavors, Beachbody Performance Recover comes in whey and plant-based formulations, providing 20 grams of muscle-building protein, as well as pomegranate extract to help reduce post-workout muscle soreness.*
Prefer an all-around nutrition shake that’s still big on protein? Shakeology includes 16 to 17 grams of protein, plus fiber, probiotics, superfoods, and adaptogens to help improve digestion, provide healthy energy, and aid in weight loss. It also comes in a no-sugar-added formulation if you’re trying to cut back on the sweet stuff.*
Otherwise, you have many other protein powder options, such as casein, soy, hemp, rice, and pea protein.
How Much Protein Do You Need?
Your protein needs depend on your goals. If you’re active and would like to customize your protein intake to meet your specific needs, aim for 0.5 to 0.9 grams of protein per pound of body weight.
If your workouts are particularly intense and frequent, this number can go up to 1.5 grams of protein per pound of body weight. The more you exercise, the more protein you need to maintain and build muscle.
“Generally, women need 60 to 70 grams of protein per day, and men need 70 to 80 grams per day, but this amount is dependent on activity and weight,” says Allen. “Also, it’s ideal to spread out protein throughout the day. For example, if your protein needs are 60 grams a day, then aim for 20 grams at each meal.”
Protein shakes can help you meet these numbers and allow you to space out your protein so it’s more effective and filling.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.