The Best Protein Shakes for Weight Loss After 50: Curb Cravings, Build Muscle and Melt Fat
Winners include one that tastes like chocolate milk and one that tastes like Yoo-hoo
We’ve heard the message loud and clear: To lose weight and feel great after age 50, we need to eat plenty of protein. There’s even a Duke University study that found the strategy can help older dieters more than double their results on the scale and build metabolism-revving muscle more easily. Yet to get these benefits, we need to consume about half a gram of protein for every pound we weigh, or 100 grams for a 200-pound woman. That’s where the best protein shakes for weight loss can help.
“Protein shakes are a great option,” especially when you’re short on time, adds Jennifer Brown, MD, a West Virginia physician who is dual-certified in family and obesity medicine. Not only do ready-to-drink shakes make it easy to meet protein goals, different types of shakes can enhance results. Keep reading to discover which shakes top the list and can support your weight-loss journey in the long term.
Should you worry about lead in protein shakes?
The short answer: No. Recently, Consumer Reports released results of protein powder tests that found lead in “a level of concern” in several popular brands. Scary, yes. “But here’s what’s important,” according to public health expert Megan Maisano, MS, RDN, in an Instagram post. “That level of concern, it’s not a federal safety limit, it’s a Consumer Reports safety limit.”
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Another credible expert explains the lead guideline used (based on California’s widely-dismissed “Prop 65”) is over a thousand times lower than long-standing FDA safety guidelines for kids (who are more sensitive to lead) and pregnant/nursing moms. If you’re a healthy adult, no need to stress about lead poisoning.
Getting protein up has been shown to trigger the release of satiety hormones, reducing the urge to eat by over 400 calories a day. Protein also stimulates metabolism, increasing it far more than carbs or fat. And amino acids in protein are the building blocks our bodies use to heal and grow stronger, meaning it helps all our systems function better. So when you need an easy way to get more protein for weight loss, choose any shake on this list that appeals to you—and let us know if we left out one of your favorites.
#5 Pea protein shakes
A study in Nutrients found that older women who got the most plant-based protein ended up with the most metabolism-boosting muscle—so they were stronger, firmer and primed “to keep off lost pounds for good,” reveals study head Mauro Lombardo, MD, of the University of Rome. And separate research suggests pea protein may be better at controlling hunger than other shakes.
Yet more studies are needed to explain these findings, and most established science suggests we don’t absorb plant protein from sources like peas and hemp seed as well as from animal sources. In fact, if a pea-protein shake lists 20 grams of protein on the label, “you may only absorb 10 grams,” according to Holly Lofton, MD, director of NYU Langone Health’s Medical Weight Management Program. Still, “they’re a great choice for anyone who chooses not to eat meat or who is lactose intolerant,” notes Dr. Brown, who works with MyObesityTeam.com.
One to try: Owyn (20 grams protein per serving) and Owyn Pro Elite (32 grams protein per serving), available at large retailers. We like both, but the Pro Elite may be too thick for some.
#4 Soy-based shakes
Like pea-based shakes, protein from soy shakes may not be absorbed as well as animal protein. Yet soy does have an advantage. It contains estrogen-like compounds linked to lower body weight in women, especially in perimenopause and beyond. And in one head-to-head comparison study in the International Journal of Obesity, soy shakes led to greater weight loss in postmenopausal women. Adds Dr. Brown: “Soy-based protein shakes contain all nine essential amino acids that we need for optimal health, while other types of plant-based protein products often don’t.”
One to try: Soylent Complete Meal replacement shakes (20 grams protein per serving), available at large retailers.
#3 Collagen shakes
If more research had been done on collagen shakes, they likely would have earned a higher ranking. Because studies on collagen supplements are impressive. Case in point: A new study found collagen—which is a form of protein extracted from animal bones and skin—absorbs liquid and swells as much as 1,900 percent after we eat it; this helps trigger receptors in the gut that signal satiety. The effect led dieters to lose two times more weight than dieters who didn’t get collagen, says Radical Metabolism author Ann Louise Gittleman, PhD.
Separate findings show a daily serving of collagen helped seniors build 45 percent more muscle and lose 155 percent more fat than a no-collagen group. Scientists believe collagen’s abundance of the amino acid glycine helps stimulate the effect, which is why it earned a spot on our list of best protein shakes for weight loss.
One to try: Vital Proteins Collagen & Protein Shakes, available at large retailers.
#2 Whey-based shakes
Whey is a milk protein that’s leftover after cheese is made, and it has long been a staple in shakes. Experts agree it can be a great tool for weight loss, citing research like a study in Nutrients that found participants given whey-based drinks doubled their weight loss compared to those that got the same calories but no whey.
And a separate study found whey protein shakes not only led to double fat loss in sedentary older adults, it stimulated their muscles enough to mimic a workout. Turns out, whey has up to 75 percent more of the amino acid leucine than other protein sources. “Leucine helps release fat from fat cells and increases fat burning in muscle cells,” according to nutrition researcher Michael Zemel, PhD.
Unless you’re sensitive to dairy, there are no big drawbacks to this highly-ranked protein shake for weight loss. But a different type of shake did edge out whey in a new study.
One to try: Whey protein is often sold in a powder form to mix into your favorite smoothie. Two options include Naked Nutrition Grass-Fed Whey Protein Powder and SEEQ Clear Protein Powder, available at large retailers.
The best protein shake for weight loss
And our grand champion is…
#1 Milk-based shakes
If you want to go by taste alone, this is the category for you. Folks rave about brands like Fairlife (tastes like chocolate milk!) and Nurri (tastes like Yoo-hoo!). And Premier Protein Shakes come in fun seasonal flavors like Pumpkin Spice and Winter Mint Chocolate. Complete milk protein contains whey, which breaks down quickly and delivers fast-acting benefits, while another protein called casein breaks down very slowly for long-lasting benefit.
Recent research suggests complete milk protein helps those of us over age 50 get slim and strong fastest, beating shakes made only with whey. And a Frontiers in Nutrition study found older adults who simply added 60 grams of dairy protein a day—with no exercise—lost significantly more body weight and increased muscle mass 2.7 times more than a group that did exercise but did not increase protein. Why? We absorb milk protein best, so all its benefits are amplified.
“Milk protein stays in the bloodstream longer than the more common whey protein,” notes Harvard-trained nutrition expert Eric Rosenbaum, MD. “That means the body gets extra time to absorb milk protein. It’s exactly what you want when you’re older, since your body can’t absorb protein as quickly as it used to.”
Ones to try: Fairlife brand (we love Core Power in chocolate), Nurri and Premier Protein are all sold at large retailers.
Using protein shakes for weight loss
Protein shakes can easily be incorporated into any healthy eating plan to boost your protein intake, build muscle and aid weight loss. Dr. Lofton suggests checking labels to be sure the one you pick has more protein than fat or carbs. And if a shake causes GI upset, consider one with a different protein source. But also check the sweetener the label for erythritol and maltitol, which can cause digestive issues in some people.
Dr. Brown says drinking up to two protein shakes a day is fine, so long as the shakes are part of a plan that includes plenty of other healthy protein sources like beans, eggs and lean meat. She also encourages you to get fiber-rich produce along with some healthy fat. If you’re looking for an easy place to start, free apps like MyFitnessPal and Cronometer help you set and track nutrition goals while keeping portions balanced.
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