The Best Protein Shakes for Weight Loss: How to Choose the Right One According to a Dietitian

Protein shakes are gaining popularity as people focus more on their health and wellness. Consumer demand for these convenient protein options has fueled the growth of this food category by 122% between 2020 and 2024.^[8] With so many options, knowing which protein shake is best for weight loss can be confusing. In this article, we will focus on the following:

• Are protein shakes good for weight loss?
• What to look for when selecting a protein shake.
• When to drink protein shakes for weight loss?
• What are the best weight loss protein shakes?

Are Protein Shakes Good for Weight Loss?

Several research studies have shown that incorporating protein shakes can support weight loss efforts. Evidence indicates that consuming a higher-protein diet—ranging from 1.2 to 1.6 grams of protein per kilogram of body weight, may help regulate appetite and support weight management.^[7]

The diet's overall nutrient density may benefit weight loss and health goals. A 2022, 12-week double blind study concluded that the intake of two protein shakes daily, particularly one in the morning and one at lunchtime, improved participants' weight and lipid levels while helping to control overall hunger.^[4]

An additional study found that with the addition of high protein supplements, such as protein shakes, subjects with metabolic syndrome lost more weight and maintained their muscle mass over subjects who lost weight with calorie restriction alone.^[2]

What to Look for When Selecting a Protein Shake For Weight Loss

1. Protein Content

Aim for 15–30 grams of protein per serving. This amount of protein helps preserve muscle mass during weight loss, keeps us fuller longer, and promotes healthy metabolism.

2. Protein Types:

• Whey protein is fast-digesting and has high bioavailability, making it an excellent option for maintaining and preserving muscle pre and post workout.^[5] Biocare is an excellent protein shake option that is rich in whey protein. Biocare is specially formulated for protein supplementation with GLP-1 use. 
• Casein is a slower-digesting protein, preferred for sustained satiety and intake before sleep.^[5]  Meal replacements like Wonderslim Shakes offer 15 grams of satisfying protein in just eight fluid ounces, making them an ideal option for those with reduced appetites.
• Plant-based options are excellent for lactose-intolerant, dairy-free, or vegans. They are well tolerated at any time of day or pre- and post-workout. Look for protein shakes that contain pea, rice, and soy proteins or a blend for a complete amino acid profile.^[5] Plant-based shakes can provide as much nutrition as their dairy counterparts.

3. Sugar content

• Ideal Amount: ≤5 grams of added sugar per serving.
• Excess sugar can sabotage weight loss by adding empty calories and spiking blood sugar.

4. Calorie Count

• Meal Replacement: Choose shakes with 250–400 calories.
• Snack or Supplement: Look for 150–200 calories.

5. Fiber and Fat Content

• Aim for at least 3–5 grams of fiber to support digestion and fullness.
• A small amount of healthy fat (2–8 grams) can enhance satiety and nutrient absorption.

When to Drink a Protein Shake for Weight Loss

Research shows that the timing of protein shake consumption can affect its impact on the body. Since weight loss can lead to muscle loss, timing protein around exercise is an essential factor to consider.

In one study, having a protein shake before meals helped with weight loss by increasing fullness. Participants ate smaller portions, had better blood sugar control, and experienced fewer food cravings.^[3]

Eating protein around the time you exercise helps your muscles grow and recover. Protein within one hour after a workout is best for muscle repair and growth. Eating protein within two hours still helps by replacing what was lost and boosting muscle building.^[6]

Casein protein before bed can boost muscle repair during sleep by increasing protein synthesis. This helps your muscles recover all night long.^[9]

Adding a whey protein shake with leucine and vitamin D to breakfast can boost muscle building after eating, which may preserve muscle that can occur during weight loss. ^[1]

What is the Best Protein Shake?

People often ask me which protein shake is best for weight loss. The answer depends on your goals—whether you're managing hunger, building muscle, or losing weight.

The best shake is one you enjoy drinking, since taste matters for consistency. Protein shakes help with fullness, which can support weight loss.

Choose a whey-based shake for muscle recovery after workouts. Casein is a better option for longer-lasting fullness, especially before bed, because it digests more slowly.

No matter which type you choose, protein shakes are a convenient, portable, and practical addition to a healthy weight loss plan.

References

^[1] Chanet, A., Verlaan, S., Salles, J., Giraudet, C., Patrac, V., Pidou, V., … Boirie, Y. (2017). Supplementing Breakfast with a Vitamin D and Leucine–Enriched Whey Protein Medical Nutrition Drink Enhances Postprandial Muscle Protein Synthesis and Muscle Mass in Healthy Older Men. The Journal of Nutrition, 147(12), 2262–2271. https://doi.org/10.3945/jn.117.252510

^[2] Flechtner-Mors, M., Boehm, B. O., Wittmann, R., Thoma, U., & Ditschuneit, H. H. (2010). Enhanced weight loss with protein-enriched meal replacements in subjects with the metabolic syndrome. Diabetes/Metabolism Research and Reviews, 26(5), 393–405. https://doi.org/10.1002/dmrr.1097

^[3] Glynn, E. L., Fleming, S. A., Edwards, C. G., Wilson, M. J., Evans, M., & Leidy, H. J. (2022). Consuming a Protein and Fiber-based Supplement Preload Promotes Weight Loss and Alters Metabolic Markers in Overweight Adults in a 12-week, Randomized, Double-blind, Placebo-controlled Trial. The Journal of Nutrition. https://doi.org/10.1093/jn/nxac038

^[4] Glynn, E., Fleming, S., Leidy, H., & Wilson, M. (2020). A Nutrient-Dense Supplement Shake Improves Weight Loss and Metabolic Markers in Overweight Individuals: A Multicenter, Randomized, Double Blind, Placebo-Controlled Trial. Current Developments in Nutrition, 4(Supplement_2), 1638–1638. https://doi.org/10.1093/cdn/nzaa063_036

^[5] Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best? Journal of Sports Science & Medicine, 3(3), 118. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC3905294/

^[6] Isenmann, E., Blume, F., Bizjak, D. A., Hundsdörfer, V., Pagano, S., Schibrowski, S., … Diel, P. (2019). Comparison of Pro-Regenerative Effects of Carbohydrates and Protein Administrated by Shake and Non-Macro-Nutrient Matched Food Items on the Skeletal Muscle after Acute Endurance Exercise. Nutrients, 11(4), 744. https://doi.org/10.3390/nu11040744

^[7] Leidy, H. J. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S1329S. https://doi.org/10.3945/ajcn.114.084038

^[8] Protein beverages trends, global market overview. Market trends. (2025). Retrieved from Innovamarketinsights.com website: https://www.innovamarketinsights.com/trends/protein-beverages-trends-global-market-overview/

^[9] Snijders, T., Res, P. T., Smeets, J. S., van Vliet, S., van Kranenburg, J., Maase, K., … van Loon, L. J. (2015). Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. The Journal of Nutrition, 145(6), 1178–1184. https://doi.org/10.3945/jn.114.208371