Protein is well-loved for its satiating powers.
It’s more filling than carbs, although gram-for-gram each delivers the same number of calories.
Can protein powders help with weight loss?
Credit: vovashevchuk/Getty Images
saysChris Mohr, RD, of MohrResults.com.
“Are they necessary for weight loss?
It depends on how they’re used.”
Credit: Arx0nt/Getty Images
What Is Protein Powder?
Protein powders are pretty much what their name impliespowdered forms of protein that come from plant and/or animal sources.
“The biggest trend in protein powders right now is plant-forward protein powders,” says Mohr.
“And second to that is single-ingredient protein powder.
Some companies…have moved into single ingredients because fewer ingredients are popular.”
What Else Is in Protein Powder?
Some protein powders are more than just the protein in powder form.
So, read theingredient listto know what you’re getting.
The takeaway: Choose a brand and product that you trust.
Let’s take a closer look at the more common animal and plant protein powders on the market.
The drawback to plant-based protein powders is that single-ingredient protein powders are not alwayscomplete proteins.
If they are complete proteins, they’re typically limited to one or two amino acids.
How Much Protein Do You Actually Need?
(To determine your weight in kilograms, divide your weight in pounds by 2.2.
For example, a 200-pound person weighs 90.9 kilograms.)
That guideline is based on generally healthy people who aren’t very physically active.
“For most people, that’s around 20 to 30 grams per meal.
For men, aim towards the higher end, plus add in some protein-rich snacks.
For women, the lower end of that range is fine.”
Spreading out your protein intake is helpful because how you metabolize protein is unique.
We don’t store protein in our body like we do carbs or fat.
“When you eat protein your body’s protein synthesis will peak over a couple hours and then declines.
Although much of the lactose is processed out, whey and casein protein powders are both milk-based products.
There are lactose-free dairy-based protein powders available on the market and some dairy-based protein powders contain only trace amounts.
When protein powder is past its prime, the protein begins to degrade.
No.Meringue powderand egg protein powder are both made from eggs.
M. Rains, Tia et al.
“Nutrition Journal, vol.
Clean Label Project, 2018
Kim, Jooyoung.
Pre-Sleep Casein Protein Ingestion: New Paradigm in Post-Exercise Recovery Nutrition.Physical Activity and Nutritionvol.
2, 2020, pp.
6-10. doi:10.20463/pan.2020.0009
Puglisi, Michael J., and Maria Luz Fernandez.
“The Health Benefits of Egg Protein.
“Nutrients, vol.
14, 2022, doi:10.3390/nu14142904
D. Choi, Franchesca et al.
“Oral Collagen Supplementation: A Systematic Review of Dermatological Applications.”
Journal of Drugs in Dermatology, vol.
1, 2019, pp.
9-16
Paulsen, P.V.
U.S. Department of Agriculture.
