Protein Shakes: Weight Loss or Gain, Risks, Ingredients (2024)

Protein shakes are a convenient way to get extra protein in your diet. While these shakes can be an important supplement for certain people, they may also contain high levels of sugar and harmful chemicals and, therefore, are not wise for everyone.

This article will discuss the benefits and risks of protein shakes, nutrition profiles, and alternatives to protein shakes.

When Are Protein Shakes Good for You?

Protein shakes are a way of incorporating more protein into your diet. If you follow a well-balanced diet full of whole foods, protein shakes are generally not necessary. But for certain people, protein shakes can be an important addition to get more protein and calories.

Protein shakes can be particularly beneficial if you:

• Have difficulty chewing due to problems with your jaw or teeth
• Have difficulty swallowing solid foods
• Follow a vegetarian or vegan diet
• Have a protein deficiency
• Don’t have enough time to sit down and eat a solid meal

When Are Protein Shakes Bad for You?

Protein powders are considered dietary supplements and, therefore are not regulated by the Food and Drug Administration (FDA) the same way drugs and food are. Because of this, it is common for many protein powders to contain high levels of heavy metals, bisphenol A (BPA; a chemical used to make plastics), pesticides, and other harmful chemicals.

Even without harmful chemicals, protein powders often contain high amounts of sugar to improve their flavor. People with diabetes trying to manage their blood glucose levels should be cautious when consuming protein shakes and always check the amount of sugar in each serving.

Many protein powders are made with whey protein. Whey is a protein that is isolated from milk. People with allergies or sensitivities to dairy should not use whey-based protein powders. Other types of protein powders can be derived from plant-based sources, including soy, pea, and hemp, but the quality of protein in these processed protein powders tends to be poorer.

Protein Shake Nutrition Profile

The nutrition profile of protein powder used to make protein shakes will differ among brands. Most protein powder supplements contain between 10 and 30 grams of protein per serving. The fat and carbohydrate components will vary depending on the source of the protein.

The Academy of Nutrition and Dietetics recommends consuming 0.8 grams of protein for every kilogram of body weight (g/kg), which equals approximately 0.35 grams of protein for every pound you weigh. For a 150 pound person, this comes out to at least 52.5 grams of protein per day.

For more active individuals, higher amounts of protein are needed to build and maintain muscle mass. It is recommended to consume 1.2–1.7 grams of protein for every kilogram of body weight, which equals approximately 0.5–0.8 grams of protein for every pound you weigh. For a 150 pound person, this comes out to 75–120 grams of protein per day.

Should You Drink Protein Shakes Every Day?

Drinking a protein shake daily will depend on your individual tolerance. If you do not have any digestive problems or food sensitivities, you may be able to drink a protein shake every day. Because the protein powder in protein shakes is not regulated the way drugs and food are, the long-term side effects of drinking protein shakes are unknown. Therefore, it is probably best to stay away from everyday use if possible.

If you are looking to drink a protein shake when working out, it helps to do so within 24 hours after working out to repair your muscles and refuel your body, as well as to avoid stomach upset during physical activity.

Alternatives to Protein Shakes

If you are looking for an alternative to protein shakes that offers similar benefits, try animal sources of protein, such as meat, poultry, fish, eggs, and dairy. These sources have the highest amounts of protein and contain all of the essential amino acids that our bodies need. They are therefore considered “complete” proteins.

Try adding one source of protein per meal to boost your protein intake, or consider adding in more plant-based foods that contain higher levels of protein such as nuts, seeds, and legumes.

If you want to use protein shakes as a meal replacement or as a way to lose weight by consuming less food, consider making your own healthy smoothie with fresh fruit and dairy or plant-based milk. In addition to milk, adding nut butter or yogurt can help boost the protein content of your smoothie. Smoothies are a convenient way to pack a lot of nutrients into a single meal and are generally easy to consume and digest since they are liquids.

Summary

Protein shakes are made from protein powder that is derived from animal or plant-based sources. Because protein powders are supplements, they are not regulated by the FDA the way food and drugs are and can contain high levels of harmful chemicals like heavy metals, pesticides, and BPA.

Most people, whether sedentary or active, can meet their daily protein needs through diet alone without the need of protein shakes. For people with dietary or other eating restrictions, protein shakes can be a helpful way to add more protein and calories into your diet.