Are Protein Shakes Good For You? A Dietitian Explains
Verywell / Amelia Manley
Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN
Protein is an essential nutrient your body needs to make new cells, repair damaged cells, and build muscle. Because protein is essential, protein shakes should be good for you, right? While they are a convenient way to meet your daily protein needs when consumed in place of a snack or as a post-workout drink, you don’t need a protein shake.
You can quickly meet your daily protein needs by eating protein-rich whole foods. Protein is found in a variety of foods including meat, poultry, seafood, dairy, legumes, whole grains, vegetables, nuts, and seeds. But, there are times when a protein shake makes a good choice—like for people who are unable to meet their protein needs because of diet restrictions. Even active individuals trying to build muscle may find protein shakes useful.
There’s no formula or definition for what a protein shake must contain. For this article, we are referring to the protein shakes that are pre-packaged, ready-to-drink protein beverages. Read on to learn the nutrition factors for a protein shake, the potential health benefits, the risks of protein shakes, when to drink these shakes, and how to incorporate protein shakes into your diet.
Verdict
Protein shakes offer some benefits when part of a balanced eating plan. But not everyone needs a shake to meet their protein needs.
Protein Shake Nutrition Facts
The nutrition facts for a protein shake vary significantly depending on the type of protein used, added ingredients, and serving size. Below are the nutrition facts for a 1-cup serving (256 grams) of a standard high-protein, ready-to-drink shake. The serving size of a ready-to-drink protein shake may range from 8 ounces (1 cup) to 20 ounces (2.5 cups).
Explainer
Calories: 156
Fat: 9 grams
Protein: 17 grams
Carbohydrates: 2 grams
Fiber: 1 gram
Sodium: 184 milligrams
Calcium: 333 milligrams
Related: Complete Protein Combinations for Vegans
Potential Health Benefits of Protein Shakes
When part of a balanced diet, protein shakes may offer some health benefits. They also can help you maintain and build muscle mass, recover from your workout, and meet your nutritional needs.
Keep in mind that individual protein needs vary and depend on many factors, such as age, sex, and activity level. Consult with a registered dietitian to find out how much protein you need in a day.
May Help to Maintain and Build Muscle
You need protein to maintain and build muscle. The recommended dietary allowance (RDA) for protein for healthy adults is 0.8 grams per kilogram of body weight or 0.36 grams of protein per pound. However, you may need more protein to maintain or build muscle if you work out regularly.
Research suggests consuming protein in amounts higher than the RDA (1.4 to 1.6 grams of protein per kilogram of body weight (0.64 to 0.73 grams per pound)) is necessary for active individuals who want to maintain or increase muscle mass.
Many active people use protein shakes to supply the additional protein they need. Megan Hilbert, MS, RDN, a registered dietitian with Top Coaching Nutrition says protein shakes help active people looking to build muscle space their protein evenly throughout the day. This helps them optimize absorption and muscle synthesis.
Getting an adequate amount of protein is also necessary for maintaining muscle mass. When inactive and recovering from an injury, athletes need to continue to consume higher amounts of protein so they don’t lose too much of their muscle or strength.
May Support Recovery From a Workout
Many active individuals consume their protein shakes after their workout to support optimal muscle recovery. Though there’s some debate about whether it’s necessary to have a high-protein snack immediately following a workout, there’s no question that your worn muscles need the extra protein to repair and rebuild.
High-quality protein from whole foods and supplements supports the muscle-repairing process. However, the body seems to absorb and utilize whey protein—a high-quality protein found in many protein shakes—faster than other types of protein.
Related: Determining How Much Protein to Eat for Exercise
May Help With Weight Management
Many people follow a high-protein diet for weight management. Eating more protein when trying to reach a healthier weight helps you drop unwanted fat and retain more of your lean muscle.
“Some people also find that consuming protein shakes helps to regulate their appetite and improve weight loss goals," Hilbert says.
Protein triggers the release of appetite-controlling hormones and gives your metabolism a little boost because it takes more energy to digest and metabolize protein. Using protein shakes as part of a balanced diet for weight loss can help you get the additional protein in a convenient, portion-controlled form.
Related: Is Protein Powder Good for Weight Loss?
Helps to Meet Nutritional Needs
Protein shakes also improve nutrition in people who can’t get enough protein from whole food because of diet restrictions or a poor appetite. Following weight-loss surgery, you need to consume 60 to 100 grams of protein a day. Weight-loss surgeries reduce the size of the stomach to limit the amount of food you can eat to help you lose weight. Because of these limitations, protein shakes are commonly used.
Additionally, older adults need higher amounts of protein—1.2 grams of protein per kilogram of body weight (0.54 grams per pound)—to maintain nutritional health and prevent muscle loss. Older adults who are unable to meet their higher protein needs with whole food may use protein shakes as a nutritional supplement.
Potential Risks of Protein Shakes
Protein shakes are readily available and safe for most people. However, you should consult with a healthcare provider before adding any type of dietary supplement to your daily meal plan—especially if you have a chronic health condition like kidney disease or diabetes.
Food Allergies and Intolerances
You also want to take precautions with protein shakes if you have food allergies. These shakes may use milk, egg, or soy as a source of protein, which are common food allergens.
Some of the added ingredients in a protein shake, such as lactose, also may cause gastrointestinal problems such as abdominal pain, nausea, or diarrhea. If you’re lactose intolerant or have food sensitivities, you want to closely read food labels and the ingredients list to find a shake you can tolerate.
Drug Reactions
These nutritional supplements may also have added vitamins, minerals, or other active ingredients. If you take other dietary supplements like a multivitamin, check with your healthcare provider to make sure you’re not getting too much.
Another potential risk of protein shakes is drug-nutrient interactions. You shouldn’t combine whey protein shakes with levodopa, a medication for Parkinson’s disease, because it decreases the absorption of the medication.
“Not all protein shakes are created equally,” Hilbert warns. “Some are not filled with the most high-quality ingredients and being that protein powders are considered a supplement they are not well-regulated. Some powders have been found to have things like high levels of heavy metals found in them.”
When Should You Drink Protein Shakes?
When you drink a protein shake depends on why you’re using the nutritional supplement and your protein-intake goals. Because they’re quick, easy, and filling, some people choose to drink them for breakfast or as a convenient snack.
You can also drink your shake after your workout. A good post-workout shake should have a mix of protein and carbs to replenish energy stores and supply the nutrients necessary to repair and build muscle.
“For those looking to lose weight, some studies show that consuming protein in the morning can help regulate appetite and prevent overeating since protein can help suppress your hunger hormones,” says Hilbert.
How Many Protein Shakes Should You Drink?
There are no set guidelines for how many protein shakes you should drink a day. The number of shakes you consume depends on your nutritional needs and goals and your usual eating style.
While protein offers many benefits, over time getting too much protein from food or supplements may affect kidney function and bone health. Consult with a healthcare professional to help you determine the amount of protein you need a day and how many protein shakes (if any) you should consume to meet your needs.
Alternatives to Protein Shakes
Whole foods that provide high-quality protein make a good substitute for protein shakes. Good food sources of protein include:
Explainer
3 ounces of beef, poultry, or seafood: 21 grams of protein
One large egg: 6 grams of protein
1 cup of fresh or frozen edamame: 16 grams of protein
1 cup of soy milk: 7 grams of protein
1 cup of nonfat cow’s milk: 8 grams of protein
5 ounces of plain, nonfat Greek yogurt: 12 to 18 grams of protein
1/3 cup of cooked quinoa: 6 grams of protein
Protein shakes are safe for most people and offer some benefits. However, you shouldn’t rely on them to enhance your health. They work best when part of a balanced eating plan. Always talk to your healthcare provider before adding any type of dietary supplement to your routine.
And remember, what works for one person may not work for you. To determine if protein shakes are good for you, you need to consider your needs, health goals, and how the shakes can best benefit you.
Read Next: 33 Tasty, High-Protein Snacks
Read the original article on Verywell Fitness.
