Protein supplements to boost your weight loss

Peter Paumgardhen | Last update: 28th May 2025

The foundation of a protein-rich diet

When it comes to maintaining a healthy protein intake during weight-loss treatments like weight-loss jabs, the foundation should always be natural, unprocessed, high-protein sources wherever practically possible. Cooking meals using ingredients like chicken breast, fish (e.g., salmon, cod), eggs, tofu, and lentils ensures optimal nutrition and a well-rounded diet. For snacks, options like Greek yoghurt, boiled eggs, or cottage cheese provide simple, protein-packed solutions.

However, life isn’t always predictable, and there are situations where having quick and convenient alternatives is invaluable. Whether it’s a busy day, travel, or simply not having access to fresh ingredients, protein supplements can be a practical but occasional addition to help meet daily protein goals.

In this article we explore protein supplements as a practical solution and offer tips tailored to support protein intake during weight-loss treatments. Maintaining sufficient protein levels is critical for preserving muscle mass, feeling full, and ensuring long-term success in your weight-loss journey. Let’s delve into how supplements can complement a whole-food diet and provide the convenience many of us need on the go.

Why protein is key to weight-loss success

Protein isn’t just for bodybuilders or fitness fanatics. It’s a foundational macronutrient critical in your weight-loss journey, particularly for those using weight-loss drugs. A protein-rich diet helps mitigate common side effects of rapid weight loss, such as muscle loss. It supports your overall energy levels, making it easier to stay active and motivated.

One of the standout benefits of protein is its ability to help you feel fuller for longer — a quality known as satiety. Unlike carbohydrates, which can lead to spikes and crashes in blood sugar levels, protein provides steady energy and keeps you feeling fuller for longer. This is especially important when reducing your calorie intake or dealing with hunger cravings that can arise during weight-loss treatments.

Moreover, protein helps preserve lean muscle mass, which is vital for maintaining metabolism. Losing muscle along with fat can slow your metabolic rate, making it harder to sustain weight loss in the long term. Ensuring you get enough protein can protect your body’s muscle reserves while burning fat more effectively.

Types of protein supplements with UK examples

Protein supplements come in many forms, and understanding their benefits can help you choose the right one for your needs. Here are some popular options:

Whey Protein

Whey protein is one of the most common and effective protein supplements on the market. It is derived from milk and has high bioavailability, meaning your body can absorb and use it quickly. This makes whey ideal for post-workout recovery, as it delivers the amino acids your muscles need to repair and grow.

In addition to supporting muscle recovery, whey protein can help curb hunger, making it easier to stick to your dietary goals. Its versatility also means you can mix it into shakes, smoothies, or even recipes like pancakes.

Example: Optimum Nutrition Gold Standard 100% Whey Protein

Casein Protein

Unlike whey, casein is a slow-digesting protein that steadily releases amino acids over several hours. This makes it particularly beneficial when consumed before bedtime. If you often wake up hungry or snacking late at night, casein can help bridge the gap between dinner and breakfast.

For people using weight-loss treatments, casein can also promote prolonged satiety, making it easier to manage your calorie intake throughout the day.

Example: PBN – Premium Body Nutrition Micellar Casein

Plant-Based Protein Powders

Plant-based protein powders, made from sources like peas, rice, and soy, are excellent options for vegans, vegetarians, or anyone with lactose intolerance. While they may not have the same amino acid profile as whey, many brands now offer blends that combine different plant proteins to deliver a complete range of essential nutrients.

Plant-based proteins are not only good for your health but also environmentally friendly. For added flexibility, they can be used in shakes, baked goods, or savoury recipes.

Example: Myprotein Impact Whey Protein

Collagen Protein

Collagen protein has gained popularity for its benefits beyond muscle preservation. It supports healthy skin, hair, and joints, making it an excellent supplement for those looking to improve their well-being while losing weight.

Collagen is often combined with other proteins, such as whey, to create a comprehensive supplement that addresses multiple health needs.

Example: Uperform Active Whey & Collagen

Protein Crisps

Not everyone enjoys shakes or powders, and that’s where protein crisps come in. These savoury snacks offer a high-protein alternative to traditional crisps and can be a lifesaver when craving something crunchy.

Protein crisps are great for on-the-go snacking or as part of a light meal. They often come in various flavours, so there’s something for everyone.

Example: Eat Real Lentil Chips

Protein Bars

Portable, convenient, and satisfying, protein bars are a popular choice for people who are always on the move. They provide a balanced mix of protein, carbohydrates, and fats, making them a versatile snack or meal replacement in a pinch.

Look for bars with at least 15 grams of protein and less than 2 grams of sugars for maximum benefit.

Example: Grenade Carb Killa Bars

Protein Drinks

Ready-to-drink protein shakes are perfect for those who want convenience without compromising nutrition. These drinks are pre-mixed, meaning you don’t need a blender or shaker to enjoy them. They’re excellent for busy mornings, post-workout recovery, or mid-day snacks.

Example: Arla Protein Milkshake

How to use protein supplements for weight loss

Now that you know about the different types of protein supplements, let’s dive into how to incorporate them into your daily routine to maximise their benefits.

As meal replacements

Meal replacements can be handy for busy individuals who may not have time to prepare a healthy, balanced meal. A well balanced protein shake can provide the nutrients you need to stay satisfied and energised.

To make your shake more balanced, consider blending your protein powder with healthy ingredients, such as almond milk, frozen berries, spinach, or a tablespoon of nut butter. This adds fibre, vitamins, and healthy fats, transforming your shake into a complete meal.

Pre- or post-workout

If you’re exercising regularly, protein supplements can help you get the most out of your workouts. Consuming protein before exercise gives your muscles the fuel they need to perform, while a post-workout shake helps speed up recovery and minimise soreness.

For pre-workout, try a lighter shake with whey protein and a banana. Post-workout, a more substantial shake with added carbs can help replenish your energy stores and kickstart muscle repair.

Between meals

Hunger between meals is a common challenge when trying to lose weight. Protein snacks like bars, crisps, or ready-to-drink shakes can help bridge the gap and prevent overeating at your next meal.

If you’re at home, try mixing protein powder into yoghurt for a quick and satisfying snack. On the go, a protein bar is always a convenient option but be aware that there are many ‘protein bars’ that have relatively low protein and high sugars so do check out the nutrition on the labels.

Before bedtime

A serving of casein protein before bed can work wonders for those prone to late-night snacking. Not only does it help curb hunger, but it also supports your body’s natural repair processes while you sleep.

Mix casein protein with water or milk and blend it with ice for a thick, pudding-like consistency. It’s a delicious way to end your day while staying on track.

Discover more on protein and weight loss

If you want to deepen your understanding of protein’s role in weight loss, we’ve got you covered with additional resources.

Explore how protein helps preserve muscle during weight loss in our article ‘Losing weight, losing muscle — the risk no one talks about’

If you need quick, practical ideas for protein-packed snacks, check out ‘Top protein snacks to keep you full and fuelled throughout the day’

For a comprehensive guide on determining your optimal protein intake, dive into ‘How much protein do you really need?’

These articles contain actionable tips and insights to keep you informed and motivated. For a more holistic approach to integrating protein into your weight-loss strategy, head over to these resources.

Tips for success

To make the most of protein supplements:

• Combine them with whole foods for added nutrition.
• Experiment with recipes to keep things exciting and enjoyable.
• Stay mindful of portion sizes to avoid consuming unnecessary calories.

Protein supplements are a versatile and effective tool for anyone on a weight-loss journey. Whether you prefer shakes, bars, or crisps, they can help you stay on track without sacrificing convenience or satisfaction.

Do you have a favourite protein supplement or a creative way of incorporating it into your routine? Please share your tips and experiences in the SlimrChat forum and inspire others on their journey.