Shakeology shakes have gained popularity as a convenient way to boost nutrition, manage weight, and improve overall health. Marketed as a "daily dose of nutrition," these shakes have garnered a devoted following, particularly among Beachbody enthusiasts. This article provides a comprehensive review of Shakeology, covering its ingredients, nutritional information, potential benefits, and drawbacks, to help you make an informed decision.
What is Shakeology?
Shakeology is a nutrition shake developed in 2009 by a team of wellness enthusiasts, including Darin Olien, the CEO and co-founder of Beachbody. Beachbody is a company that sells workout videos, supplements, and nutrition programs. Shakeology is at the heart of the Beachbody weight loss program, and Beachbody members are encouraged to drink it daily.
Shakeology is promoted as a "superfood nutrition shake" that’s claimed to help dieters lose weight, reduce cravings of highly processed foods, boost energy levels, and support healthy digestion.
Shakeology Ingredients
Shakeology shakes contain a blend of proteins, including whey and pea protein, along with vitamins, herbs, antioxidants, probiotics, and digestive enzymes. Super-Fruit and Super Green blends include fruit and vegetable powders, like kale, chlorella, goji berry, and pomegranate. Some products also contain adaptogens, like adaptogenic mushrooms, which are compounds intended to improve the body’s response to stress.
Some key ingredients in Shakeology include:
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- Chlorella: Seaweed with antioxidant and antiviral properties, potentially effective for pregnancy-related iron deficiency.
- Yacon: A prebiotic that feeds healthy gut bacteria, with a slightly sweet flavor.
- Inulin: Another prebiotic found in chicory root, which has been traditionally used as an adaptogen.
- Adaptogens: Herbs that may help the body resist physical and mental stress, such as astragalus.
- MSM (Methylsulfonylmethane): A naturally occurring compound found in some plants, algae, fruits, vegetables, grains, and milk, possibly effective for helping osteoarthritis.
- Camu: An evergreen shrub from the Amazon rain forests.
- Digestive Enzymes: Vitamins and minerals such as calcium, zinc, magnesium and L-methyltetrahydrofolate.
Shakeology Flavors
Shakeology comes in a variety of flavors, with vegan options available for those who can’t or choose not to consume dairy or animal products.
Some of the flavors you can choose from include:
- Peppermint Mocha Plant-Based Vegan
- Cookies & Creamy Plant-Based Vegan
- Chocolate Whey
- Chocolate Plant-Based Vegan
- Vanilla Whey
- Vanilla Plant-Based Vegan
- Caffé Latte Whey
- Caffé Latte Plant-Based Vegan
- Strawberry Whey
- Tropical Strawberry Plant-Based Vegan
Vanilla Shakeology
Vanilla Shakeology has been in development for two years. The company states that it took years of searching and testing to hunt down a pure, flavorful, and ethically sourced vanilla bean that would meet Shakeology’s standards. They are able to achieve complete traceability of vanilla beans coming from a multitude of small Madagascar farms.
Shakeology Nutrition Facts
Most shakes contain 17 grams of protein and vary between 140 to 160 calories per 36-gram serving. They also generally contain 4-6 grams of fiber, along with antioxidants and vitamins A, C, and E.
Here's a breakdown of the nutritional information for Vanilla Shakeology:
Read also: The Ultimate Guide to Shakeology on a Ketogenic Diet
- Calories: 130
- Protein: 16g
- Carbs: 14g
- Sugar: 7g
- Fat: 2g
Cafe Latte Shakeology
A single serving of Cafe Latte Shakeology contains 150 calories, with a macronutrient breakdown of 47% carbs, 12% fat, and 42% protein. It provides 29% of the Daily Value for protein, 18% for fiber, and 30% for calcium.
Shakeology (Meal Replacement Shake)
One serving of Shakeology as a meal replacement shake (194g) contains 475 calories, with a macronutrient breakdown of 44% carbs, 35% fat, and 20% protein. It offers 45% of the Daily Value for protein, 36% for fiber, and 9% for potassium.
How to Use Shakeology
Dieters are instructed to mix 1 scoop of Shakeology with 8 to 12 ounces (236 to 355 mL) of water, juice, milk, or nut milk once or twice a day. Although many dieters use Shakeology as a meal replacement drink, the company cautions those that while replacing one meal with Shakeology is OK, the shakes shouldn’t be used to replace more than one meal on a regular basis. Instead, the company advises Shakeology consumers to use it as an addition to a well-balanced meal or as a convenient snack.
Potential Benefits of Shakeology
- Weight Loss: Replacing a meal with a shake containing fewer calories can lead to weight loss.
- Convenience: Shakeology offers a quick and easy way to consume nutrients, especially for those with busy lifestyles.
- Nutrient Density: Shakeology shakes are a good source of protein, vitamins, and minerals.
- Reduced Cravings: Some users report reduced cravings for junk food and improved appetite control.
- Improved Energy Levels: Some users claim that Shakeology helped support their energy.
- Improved Digestion: Some users report that Shakeology helped their digestion.
Downsides to Consider
- Not a Replacement for Real Food: Shakeology is designed to be a supplement and shouldn’t be used as a replacement for real foods. While it contains a good amount of protein, vitamins, and minerals, you can get the same benefits from consuming a meal or homemade protein shake using whole fruits and vegetables.
- Expensive: A 1-month supply (30 servings) of Shakeology costs around $129.95, making it a potentially expensive option.
- Undisclosed Amounts of "Superfoods": Shakeology claims to be an excellent source of "powerful" ingredients like adaptogens, digestive enzymes, chlorella, and prebiotics. However, it doesn’t list the amount of these ingredients, making it difficult to assess their effectiveness.
- Potential Digestive Issues: Some online reviewers report experiencing digestive issues after consuming Shakeology beverages, including gas, bloating, and stomach cramps.
- Sugar Content: Most Shakeology flavors contain 7 grams of total sugar and 5 grams of added sugar per serving.
Allergen Information
Shakeology is formulated to be free of the common 8 allergens, however, Shakeology is made in a manufacturing facility that also process allergens such as soy, wheat, milk and gluten.
Gluten-Free Status
The Shakeology formula does not contain any gluten-based ingredients and the company makes every effort to prevent any ingredients with gluten from coming into direct or indirect contact with their products. However, because of the high standards, the company does not feel it is appropriate to make a gluten-free claim since Shakeology is produced in facilities that also handle gluten based ingredients.
Read also: Exploring the Efficacy of Meal Replacement Shakes
Shakeology and Weight Loss
Replacing a meal with a shake containing fewer calories will likely result in weight loss for most people. However, the same goes for replacing your usual meal with one that contains fewer calories. The key to weight loss is creating a calorie deficit, whether that be by consuming fewer calories or by expending more energy through increased activity.
Many studies have shown that low calorie meal replacements, including shakes, can be effective for short-term weight loss. However, some studies have found that simply eating fewer calories of real foods is more effective in keeping weight off in the long run, compared with relying on meal replacement programs.
Shakeology Cost and How to Buy
Most Shakeology shakes are available as either a 30-serving bag or a box of 24 single-serving packets. The price for each is $129.95, or $4.33-$5.41 per serving. Some limited edition flavors are also available for $74.95 per box, which includes 14 single-serve packets. You can also purchase sample packs, which contain 4 or 5 flavors for $19.95 or $24.95, respectively. The company’s line of Boost products range from $34.95-$49.95 and contain 20-28 servings each. In addition to the prices listed above, there’s an additional fee for shipping, which is calculated during checkout.
Beachbody uses multilevel marketing (MLM) to sell its products, including Shakeology, with more than 340,000 “coaches” peddling and promoting the products, mainly via social media.
Alternatives to Shakeology
There are plenty of nutritious and affordable alternatives to Shakeology. For example, buying your own protein powder is one easy way to add more protein to your diet. Not only does this give you more options by allowing you to select a product offering the price, flavor, and type of protein that you prefer, but you can also blend it with other ingredients, like fresh fruits or vegetables to increase your intake of several key vitamins and minerals as well. If you’re using it as a meal replacement, you can even mix in other ingredients like nut butter, chia seeds, oats, or flax seeds.
In addition to meals, companies like Splendid Spoon and Daily Harvest also offer a selection of smoothies, which can be a convenient and time-saving alternative to preparing your own protein shakes from scratch.
Registered Dietitian Jennifer House recommends that it's easy and cheaper to make a shake at home and add your own protein options.
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