Medications & supplements
How to choose a protein powder for weight loss
Quick answer: Look for about 20–30 g of protein for 100–150 calories per scoop, minimal added sugar, and third-party testing (like NSF Certified for Sport or Informed Choice). Whey isolate is the leanest; plant blends work well if you avoid dairy.
Do you even need protein powder?
No. It’s just food in a convenient form. But if you struggle to reach your daily protein target, one scoop adds 20–30 grams for very few calories. See how much protein you need.
Types of protein powder
| Type | Best for | Notes |
|---|---|---|
| Whey isolate | Most people | Very lean, mixes easily, low in lactose |
| Whey concentrate | Budget | Slightly more carbs and fat, cheaper |
| Casein | Before bed, puddings | Digests slowly, very filling |
| Plant blends (pea, rice, soy) | Dairy-free, vegan | Choose blends for a better amino acid profile |
What to look for on the label
- 20–30 g protein per scoop for about 100–150 calories
- Under ~5 g of sugar per serving
- Third-party testing like NSF Certified for Sport or Informed Choice, since supplements aren’t pre-approved by the FDA
- A short ingredient list, with protein listed first
- Avoid “proprietary blends” that hide how much protein you’re actually getting
Easy ways to use it
- Shake with water or milk after a workout
- Mix into oatmeal or Greek yogurt
- Blend into a smoothie with frozen fruit
- Bake into protein pancakes
Gantsn’s full plans include specific protein powder and creatine picks with links to GNC, Amazon and Walmart.