Protein is currently a popular macronutrient, and for good reason. From social media to grocery stores, people are seeking ways to increase their protein intake. Protein shakes are a popular and easy way to do this, but it's important to understand their benefits and how to use them wisely.
Understanding Protein and Its Importance
Protein plays a vital role in various bodily functions, including energy provision, cell repair, muscle building, and overall health maintenance. It is especially crucial for those recovering from bariatric surgery, as it aids in healing, promotes satiety, and helps maintain muscle mass during weight loss.
Most people who consume animal products typically get enough protein in their diets without supplementation. However, certain demographics, such as athletes, older adults, and those with specific dietary needs, may benefit from additional protein intake.
How Healthy Are Protein Shakes?
When used thoughtfully and as part of a balanced diet, protein shakes can be a smart tool to help you meet your nutritional needs. Protein plays a key role in maintaining muscle mass, helping you feel full longer, and supporting weight management.
Research shows that protein contributes to satiety - the feeling of fullness after eating. And for those aiming to lose or maintain weight, studies suggest that eating enough protein may reduce fat while preserving muscle. Higher protein intake may even help lower triglyceride levels, a type of fat in your blood linked to heart health.
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Determining Your Protein Needs
The minimum recommended protein intake is about 10% of your daily calories, but experts say it’s safe to get up to 35% of your daily calories from protein. For someone eating 2,000 calories a day, that’s roughly 50 to 175 grams. It's appropriate to drink protein shakes if you struggle to consume the recommended daily amount of protein or want go above that. I encourage my clients to set a goal of 1 gram of protein for each kilogram in their weight.
To determine if you need a protein shake, consider these questions:
- Do you usually eat a protein source (poultry, fish, meat, dairy, tofu, beans, nuts, and seeds) at breakfast, lunch, and dinner?
- Do you include protein in snacks?
- Do you feel that you’re struggling to feel satisfied at meals?
- Are you getting ravenous between meals?
If you answered yes to the last two questions, a protein shake might be helpful.
When to Drink Protein Shakes
Another time it makes sense to consume protein is before or after a workout. Certain demographics also benefit from getting more protein (including from shakes), such as people 65 years old or more. If you're over 65, you need more protein to avoid losing muscle mass with age, 1.2-2 grams of protein per kilogram of body weight.
Keep in mind that your body can only use 30 grams of protein at a time. So, it’s smart to break up your total protein intake throughout the day, instead of loading up at dinner on an 8-ounce steak with 60 grams of protein.
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Potential Benefits of Protein Shakes
- Weight Loss: Protein shakes can help with weight loss if used thoughtfully. Replacing one meal a day with a protein shake could also help lower your calorie intake, but this approach might not be sustainable in the long run. If you’re someone who tends to lose and regain weight, increasing your protein intake may help reduce weight regain over time.
- Muscle Gain and Recovery: A 2022 meta-analysis of 74 clinical trials reported that getting enough protein in your diet may also help with muscle gains and increase lower body strength from resistance training, making protein shakes particularly beneficial for bodybuilders who want to increase muscle mass.
- Convenience: Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full for longer.
Potential Downsides of Protein Shakes
- Kidney Problems, Dehydration, and Weight Gain: It’s possible to eat too much protein, which can lead to kidney problems, dehydration, and weight gain.
- Reduced Intake of Other Nutrients: Another risk of overloading on protein is that you may eat fewer foods high in micronutrients and other macros, such as veggies, fruits, and whole grains.
- Contaminants: Remember that protein powders are classified as dietary supplements, meaning that the companies who make them aren’t required to prove that they have a benefit the same way a drug manufacturer would. What’s on the label might not always match what’s in the tub. That’s why experts recommend choosing powders tested by trusted third-party organizations - look for seals like NSF Certified for Sport or USP Verified to be sure you’re getting a product that meets quality standards.
- Side Effects: When you drink them as part of a balanced diet, protein shakes can support good health. But some people may have the following side effects: Gas, bloating, diarrhea, or cramps: If you’re lactose intolerant, some whey protein shakes may irritate your stomach. Large servings can also cause constipation and nausea. Look for nondairy shakes instead. Allergic reactions: An allergy to dairy-based protein can also trigger a rash, swelling, or a runny nose. Possible toxins: A report released by the Clean Label Project found some protein powders have heavy metals, pesticides, and other toxins, including mercury, lead, and arsenic. It’s unlikely that they have enough heavy metals to cause any serious health effects, but it’s still a good idea to drink them in moderation.
Who Should Not Drink Protein Shakes?
While Rizzo agrees that protein shakes can have benefits for some people, she says they're not for everyone. "Most people who eat animal products have no problem meeting or exceeding their daily protein goals and probably don’t need to add a protein shake to their routine," she says. "But people who are extremely busy and don’t have time to cook or eat well-balanced meals might find that a protein shake helps them meet their needs."
Types of Protein
Just 10 or so years ago, the protein shake and powder options consumers had were pretty basic. You could either go with whey protein or soy protein. Today, the choices range from cricket protein to pea protein to bone broth protein and everything in between.
Most powders deliver about 15-20 grams of protein per serving and range from 90-250 calories. Let’s take a look at the options:
- Whey: In terms of supporting muscles, whey is generally considered to be the gold standard. Whey protein is a by-product of the cheese-making process and provides amino acids, the building blocks of protein. Whey also blends in easily to smoothies. Research shows that it helps build muscle when combined with strength training. Whey does contain the milk sugar lactose, so it’s not for you if you follow a vegan or dairy-free diet.
- Soy: This plant-based protein has been shown to be as effective as whey protein in stimulating muscle growth. Soy protein also contains isoflavones, which have been shown to protect against heart disease, osteoporosis, and some cancers. Soy is one of the top nine food allergens, so that has caused many food brands to move to other plant protein sources.
- Pea: For folks who need to avoid both dairy and soy, pea protein has become a great vegan alternative. Pea protein does have a slightly grassy flavor, which some people don’t love.
- Brown Rice: This plant-based powder is easily digested and works well in both smoothies and baked goods. Brown rice protein is low in the amino acid lysine, so it’s smart to get variety in your protein sources to cover your bases.
- Hemp: If you’re trying to increase the omega-3 and 6 content in your diet, as well as your fiber intake, hemp protein may be the pick for you. Due to its fat content, you will need to refrigerate this powder.
- Bone Broth: Bone broth is highly nutritious and can be dried and used as a powder. People who have a hard time digesting higher fiber plant proteins may do better with easily digestible bone broth. Bone broth powder also joint supporting benefits and is paleo diet-friendly and appropriate for people who need to avoid egg protein.
- Cricket: Another paleo and keto-approved protein pick is from an incredibly earth-friendly source: crickets. If you’re looking for a protein powder that uses substantially less water and land to produce, it’s a great choice. Cricket powder is also gluten, dairy, and soy-free, but may not be suitable for folks who have seafood allergies.
- Almond: If you love almonds, as well as simplicity, this may be your go-to powder. Made from just one ingredient, you can use almond protein powder in everything from smoothies to muffins to almond butter. In addition to providing protein, it also offers substantial amounts of naturally occurring calcium and potassium. This is a higher calorie option at 180 calories per one-third cup serving.
- Chocho: If you haven’t heard of chocho, don’t worry - it’s one of the newest entrants in the protein powder game. Chocho is an ancient bean variety from the Andes mountains. In addition to being a sustainable protein source, chocho also has calcium, magnesium, vitamin E, and is high in fiber. It’s also gluten, soy, and dairy-free.
- Plant Blends: In addition to finding powders made from just one plant source, you’ll also find blends that combine pea with artichoke, algae, or sprouted grains. If you’ve tried other plant protein powders and didn’t enjoy the flavor, you may want to consider a blend.
How to Make a Protein Shake
The simplest way to make a protein shake is to just stir the powder into a glass of water, milk, plant milk, or juice. You may want to use a shaker container or an electric whisk for better mixing. And with flavors ranging from vanilla and chocolate to matcha and even Chips Ahoy, there’s no need to get bored with your shake routine.
Smoothies are another popular way to use protein powder and can transform even the less palatable ones into delicious and satisfying drinks. You can add a scoop of protein powder to pretty much any smoothie recipe you have.
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Additional Ways to Add Protein to Smoothies
- Milk and Plain Yogurt: Simple yet effective ways to add protein to your smoothie while enhancing its texture.
- Nuts and Seeds: Not only rich in protein but also provide healthy fats, fiber, and essential vitamins and minerals.
- Peanut Butter: A classic addition to smoothies, offering a rich, creamy texture and a significant protein boost.
The Importance of a Balanced Diet
Remember that as with most things - it’s smart to be moderate. Trying to get all of your protein from a shake is not the way to go, but adding a few servings a week may help you get the extra boost you’re looking for.
Protein smoothies are a popular choice for those looking to combine convenience with nutrition. By blending protein-rich ingredients with fruits, vegetables, and other nutrient-dense components, these drinks offer a quick and easy way to fuel your body.
Protein Smoothies: A Closer Look
Protein smoothies are a convenient and time-saving solution for busy lifestyles. They can be prepared quickly in just a few minutes with a blender and basic ingredients, making them perfect for people on the go.
Packed with Essential Nutrients
Protein smoothies are a great way to get important nutrients as part of a balanced diet. These drinks are full of vitamins, minerals, and antioxidants that are essential for maintaining good health. Many protein smoothies contain fruits and vegetables, which provide a variety of vitamins like Vitamin C, Vitamin A, and different B vitamins. These vitamins support the immune system, skin health, and energy production. Ingredients such as leafy greens, nuts, and seeds add important minerals like calcium, magnesium, and potassium to protein smoothies. These minerals are necessary for strong bones, muscle function, and maintaining proper electrolyte balance.
Energy and Brain Function Boost
Protein smoothies give you a noticeable energy boost, making them perfect for starting your day or getting an energy boost in the afternoon. The combination of protein, healthy fats, and carbohydrates ensures a steady release of energy, helping you avoid the ups and downs that come with eating sugary snacks. Drinking protein smoothies can have a positive effect on how well your brain works and how clear your thinking is. Your brain needs a constant supply of nutrients to work its best. Protein-rich smoothies provide the amino acids your brain needs to make neurotransmitters, which are like messengers that help your brain cells communicate with each other. This can lead to better focus and faster thinking.
Versatility and Customization
Protein smoothies are incredibly versatile, making them a top choice for health enthusiasts. You can mix and match various ingredients and flavors to satisfy your taste buds and meet your nutritional needs. Whether you’re following a vegan diet or need a gluten-free option, protein smoothies can be easily tailored to suit your needs.
Weight Management and Satiety
Protein smoothies are great for managing weight. They help you feel full for longer, so you’re less likely to eat unhealthy, high-calorie foods. This is important for controlling how much you eat. Protein takes longer to digest than carbs, so it keeps you feeling full for a longer time. Protein helps stabilize your blood sugar levels, which can prevent cravings for sugary snacks and unhealthy foods.
Post-Workout Recovery Support
Post-workout recovery is a critical phase that determines the effectiveness of your exercise regimen. Incorporating protein smoothies into your recovery routine can offer substantial benefits. Protein smoothies provide an efficient way to deliver essential nutrients right after a workout, aiding in quicker recovery times. Consuming a protein smoothie within 30 minutes post-exercise can help replenish glycogen stores and repair muscle tissue. Protein is fundamental for muscle repair and growth. It supplies the amino acids necessary to rebuild muscle fibers that are broken down during intense physical activity.
Promoting Digestive Health
Protein smoothies can be an excellent way to support digestive health. The high fiber content found in many fruits, vegetables, and added seeds or grains helps maintain regular bowel movements and prevent constipation. Additionally, the natural hydration from the liquid base of smoothies ensures that your digestive system functions smoothly. Including ingredients like yogurt or kefir introduces probiotics, which are beneficial bacteria that aid digestion and boost gut health.
Aiding in Collagen Production
Collagen is essential for maintaining healthy skin and reducing signs of aging. Protein smoothies containing collagen peptides or ingredients rich in vitamin C, such as citrus fruits and berries, can enhance collagen production in your body. This results in improved skin elasticity, reduced wrinkles, and a more youthful appearance.
Increasing Fruit and Vegetable Intake
One of the standout benefits of protein smoothies is their ability to help you increase your intake of fruits and vegetables. By blending a variety of produce into your smoothie, you can easily consume multiple servings in one go. This not only adds a diverse range of vitamins and minerals to your diet but also supports overall health by providing antioxidants that combat inflammation and chronic diseases. The key to a healthy diet lies in variety, making protein smoothies an ideal vehicle for boosting your daily fruit and vegetable consumption.