Are Protein Shakes Good for You? An RDN Explains

Drink protein shakes to build muscle. Wait, no. Protein shakes are full of artificial ingredients. But wait—protein helps you lose weight. 

In a world of conflicting information, it’s no surprise that questions like, “Are protein shakes good for you?” come up on a regular basis. Nutrition can be confusing, and ultimately, it’s extremely individual and subjective. That said, we’ve covered every angle to this common question ahead. 

I also chatted with Avery Zenker, RDN, a registered dietitian nutritionist who specializes in sport dietetics at Everflex Fitness for details on when a protein shake is a good choice—and when it may not be. 

Key Takeaways

• 46% of people in the U.S. drink protein shakes for convenience and a boost in protein intake. (1)
• Protein shakes typically contain 10 to 30 grams of protein per serving. (2)
• Criticisms of protein shakes generally focus on sugar and calorie content, as protein shakes can have anywhere from 0 to 30 grams of sugar per serving. (3)
• Chronic overconsumption of protein from red meat can contribute to cardiovascular disease and seizures. Conflicting evidence suggests that liver and kidney injuries may occur in those who already have kidney and liver difficulties. (4)
• The average American consumes double the daily recommended amount of protein, so excessive intake through protein like protein shakes may not be necessary.

When Protein Shakes Are Good for You

Protein shakes can be a part of a balanced diet and help you increase the amount of protein you consume each day. Here’s a look at some benefits. 

When You’re Struggling to Eat Enough Protein 

Lots of people find it difficult to meet the recommended dietary allowance for protein, which is 0.8 to 1.2 grams of protein per kilogram of body weight per day. Protein shakes are quick and convenient, so they can help you meet that requirement. 

“For older adults or individuals with specific dietary restrictions, protein shakes can help meet protein requirements that might not be met through diet alone,” Zenker explains. “This is crucial for preventing muscle loss and maintaining overall health.”

If you’re going to rely on protein shakes, be sure to look for high-quality protein sources, like whey isolate, casein, pea, hemp, or rice, Zenker says. “While protein sources like collagen do provide protein, its amino acid composition is less than ideal for most people’s needs,” she notes.

And because the Food and Drug Administration (FDA) doesn’t heavily regulate supplements, Zenker recommends looking for third-party testing from organizations that test for heavy metals, allergens, banned substances, and other particulates. 

How much protein is enough? Check out BarBend’s protein intake calculator to help you figure out your daily needs.

[Read More: Benefits of Protein for Health and Performance]

When You Want to Lose Weight

Protein helps promote satiety, or the feeling of being full, Zenker explains. This can help you reduce your overall calorie intake, and drinking shakes can help ensure you still get enough protein each day while in a calorie deficit. (5)

“Those looking to lose weight may look for a shake with lower calories, and perhaps minimal fat and carbohydrates,” Zenker says. “This allows more opportunity to consume fats and carbohydrates from whole foods, which can provide more nutrients and satiety factors like fiber.”

Even after losing weight, protein is an important macronutrient for weight management. 

When You Want to Build Muscle 

Protein is the most essential macronutrient for building lean muscle and preventing muscle loss. Studies consistently show that a high-protein diet, whether from whole protein foods alone or with protein supplements, increases muscle mass in conjunction with strength training exercises. (6)

“Those looking to gain muscle may want to opt for a shake that’s high in protein, aiming for at least 20 grams of protein per serving,” Zenker says. “They may also choose a type that’s high in leucine. Leucine is an amino acid known for its important role in muscle protein synthesis.” (7)

[Read More: Are Meal Replacements Actually Healthy?]

Weight gain requires eating more calories than you consume, so if that’s your goal, you can also consider a full meal replacement shake. In addition to ample protein content, meal replacement shakes also include carbohydrates, fiber, fats, vitamins, and minerals. 

When You Want to Meet Macro Goals

“For individuals with specific macronutrient goals, such as athletes, protein shakes can help provide protein without carbohydrates or fats,” Zenker says. “This can help make macronutrient goals easier to meet.” 

[Read More: Fat Loss and Muscle Gain: The Right Macros for Your Goals]

If you do need to meet carb or fat goals at the same time, you can always blend protein powder with carb sources, such as fruit or carb powders, and fat sources like Greek yogurt.

When You Want to Improve Athletic Performance

The human body needs optimal protein to perform at a high level. (And enough food in general—but that’s another story.) 

[Read More: Science Based Protein Rules for Strength Athletes]

The American College of Sports Medicine (ACSM) states that protein needs for athletes, even endurance athletes, fall between 1.2 and 2.0 grams per kilogram of body weight per day. (8)(9)

When You Need the Convenience

Do you find yourself on the go often, without much time to stop for a meal? If so, protein supplements may be a good option for you.

[Read More: Should You Take Protein During a Workout? (Brought to You by Kaged Muscle)]

“Protein shakes can be a quick and convenient protein source for when you’re traveling, short on time to prepare a meal, or limited with storage or cooking facilities,” Zenker says. “They’re easy to prepare and consume, making them helpful for busy lifestyles.”

When Protein Shakes Are Bad for You

Alas, protein, the “king of macronutrients,” isn’t a cure-all. Ahead, learn about when to skip the protein shake (or choose a different kind). 

When You Want to Limit Processed Foods 

Processed foods are not all inherently bad, but if one of your health goals is eating more whole foods and less processed foods, you may want to avoid protein shakes. Protein powders and pre-made shakes often include ingredients such as: 

• Artificial sweeteners such as aspartame, sucralose, and saccharin 
• Gums and emulsifiers 
• Artificial flavors
• Artificial colors
• Preservatives 

Some of these ingredients have been associated with health risks, but evidence isn’t fully conclusive, Zenker says. (10)(11)

When You Want to Limit Added Sugar

Be sure to read the ingredients label and nutrition or supplements facts label. Many protein powders and shakes are free from added sugar because they use artificial sweeteners or alternative sweeteners, such as monk fruit extract. However, others do include added sugar, and it’s something to be aware of if your goal includes limiting added sugar. 

When You Have Dietary Sensitivities 

As for the downsides of too much protein? Well, protein shakes may not be a good choice for you if you tend to have digestive problems or known food intolerances, Zenker says. 

“Some people experience digestive side effects with protein shakes such as bloating and gas, which may be due to lactose or sugar alcohols in the formulation,” she says. “To avoid these issues, you can look for lactose-free or low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) protein powders that are free of artificial sweeteners like sorbitol. Taking care of your overall gut health is also important if you experience gastrointestinal discomfort from protein shakes.” 

Some other strategies to try, according to Zenker, include: 

• Drink the shake slowly. There’s benefit to “chewing” your shake a bit to start off the digestive process by incorporating it into the salivary enzymes, Zenker says.
• Experiment with drinking at room temperature, as opposed to ice cold. The body tends to digest warm food and drinks better than cold.
• Try digestive enzymes, especially proteases, which break down protein.
• Don’t drink a big protein shake with meals, since consuming a lot of liquid with meals can impede digestion.
• Try mixing protein powder into food rather than having it as a drink, such as oatmeal or pancakes.
• Try a different protein shake. Different brands work better for different individuals, so it may take a bit of experimentation to find what works for you.
• Use a plain, unsweetened protein powder that’s just one ingredient. This helps determine whether additional additives are causing GI (gastrointestinal) discomfort.

When They’re Not In Your Budget

Protein powder may or may not be the most economical source of protein for you. “Depending on the brand, the grams of protein per dollar may actually be less than that of some whole foods,” Zenker says, and “protein powders which can be mixed into liquid for a shake are typically more cost-effective than pre-made shakes.” 

That said, protein shakes shouldn’t come at the expense of a whole-food meal. “Whole food sources provide additional nutrients that protein shakes might lack. They might contain vitamins, minerals, fiber, carbohydrates, and fats, as well as other beneficial compounds and polyphenols,” Zenker says. 

[Read More: Is Too Much Protein Powder Bad for You?]

“Foods in their whole form are not just a sum of their parts, but work synergistically together, which provides unique benefits compared to a protein shake made with a combination of separate components. Whole foods also have the benefit of satiety from the physical act of chewing and the fiber content.”

When you think about it that way, the better economical choice may be to prioritize whole foods if funds are tight. 

When You Already Meet Your Protein Requirements 

If you’re already reaching or exceeding your daily protein goal through whole foods, there’s no reason to drink a protein shake. At best, it’s a waste of money; at worst, you could possibly increase your protein intake to an unsafe level, though research around “too much protein” is conflicting. 

• Some studies have found associations between high protein intake (more than 2 grams per kilogram or body weight per day) and risk of kidney, liver, and heart disease. (12)
• It’s important to note that diets high in red meat protein sources are associated with an increased risk of heart disease, and research on high protein diets and heart health outcomes don’t necessarily account for differences in protein source in the participants’ diets. (13) Recent research suggests that high protein consumption doesn’t affect cardiovascular prognosis. (14) 
• Some research has found no significant link between a high-protein diet and kidney or liver disease (15), though other research has linked high-protein diets to increased calcium output through urine, which could lead to kidney stones. (16)
• Individuals with pre-existing liver or kidney disease are advised against eating a very high-protein diet. (17)

Regardless, research suggests that there may be no additional benefit to consuming more than the recommended 2.0 grams of protein per kilogram of body weight per day if your goals include changing your body composition and building muscle. (18)

What Are Protein Shakes?

Protein shakes are drinks that are high in the macronutrient protein.

They can be as simple as protein powder mixed with water or milk; or, they can be as complex as a blended shake with whole foods like fruit and vegetables, yogurt, and additional dietary supplements like creatine. 

Types of Protein Powders

One quick internet search for “protein powder” will yield tens of thousands of results. Here’s a quick breakdown of some of the most popular types of protein powder to give you the lay of the land. 

• Whey Protein: A fast-digesting, very mixable protein powder made from whey, which is separated from milk and curds during production. It’s available as whey isolate or whey concentrate.
• Casein Protein: A slow-digesting, thick protein powder made from curds that are separated in the milk production process. 
• Soy Protein: Protein made from soybeans. It’s one of the only complete plant proteins on its own.
• Pea Protein: Protein made from peas. It is also a complete protein, but it’s low in the essential amino acid methionine, so it’s recommended to mix it with a complementary protein.
• Hemp Protein: Protein powder made from hemp seeds. It’s high in fiber, so it may slow the digestion of protein. It is considered a complete protein, too, but it is low in the amino acid lysine. 
• Vegan Protein: Refers to any vegan protein powder. These often contain a mix of plant-based proteins, from legumes to seeds, to maximize amino acid content and health benefits. 

Types of Protein Shakes

Just like there are many types of protein powder, there are many ways you can take your protein shake. A few examples include: 

• Pre- or Post-Workout Protein Shake: Depending on your fitness goals, a pre- or post-workout shake could contain just protein, or be mixed with carbs for performance or recovery. 
• Meal Replacement Shake: A higher-calorie shake that intends to replace an entire meal; includes protein, carbohydrates, fats, and micronutrients like vitamins and minerals. 
• Ready-to-Drink Protein Shake: These come in cartons or bottles and are easy to travel with. Typically high in protein and low in carbs and fats, often containing vitamin and mineral blends.
• Protein Smoothie: A great way to get extra protein and micronutrients at home. Blend up fruit, leafy greens, protein powder, and other dietary supplements if desired for a filling and nutritious shake. 

Frequently Asked Questions

Here are some final wrap-up questions (and their answers, of course) for you.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

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