Protein Powders for Weight Loss: A Comparison

Scientific Validation

You might be surprised to learn that very few protein powders (or other supplements) validate the claims they make with scientific research on their products. Research studies are extremely time consuming and expensive, so many brands use general studies on ingredients to make claims. 

For example, a company selling whey protein may use the many studies available on whey protein to make claims around satiety, weight loss, or muscle strength. While whey protein has been evaluated for these benefits, the research cited is not the specific brand that has been studied. Without scientific validation, how can you know if the specific product does what it says it does?

Protein Quality

Protein quality impacts how well protein is digested, its amino acid composition, and how effective it is for weight loss or healthy muscle. When evaluating protein, you want to look for a product that has a high Digestible Indispensable Amino Acid Score (DIAAS) of at least 75. The DIAAS is a method developed by the Food and Agriculture Organization (FAO) that evaluates protein quality based on the factors mentioned above.

Protein Content per Serving

Protein content per serving can vary significantly between supplements. Ideally, a protein powder should contain between 20-30 grams of protein per serving, depending on your goals and how you plan to use it. 

If you are using it as a meal replacement, consider products that provide more protein and add fruit, nut butters, or milk to increase the calorie content. Higher protein content typically supports satiety, muscle preservation, and efficient metabolism during weight loss.

Other Ingredients

Carefully consider any additional ingredients in the product that may add flavor or sweetness.  For example, some products may be flavored with natural cacao, whereas others use artificial chocolate flavoring. Artificial sweeteners or even natural sweeteners like stevia are often included as well, and while they do add sweetness, you may prefer products without these.

Sometimes beneficial ingredients are added that you might want to include in your diet. For example, consider products that contain additional vitamins, minerals, probiotics, fiber, digestive enzymes, or adaptogens, which can further support weight loss and overall health. However, always carefully review any additions to ensure they align with your personal goals.

Cost per Serving

Cost plays a role in the product you choose. Prices can vary widely between products. When evaluating the price, consider price per serving, rather than the price for the entire container. A more expensive product doesn’t always equal higher quality, many mid-range products meet the criteria of a quality product.