In This Article
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Are Protein Shakes Beneficial?
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Who May Not Benefit
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How We Select Supplements
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What to Look For
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Why Trust Verywell Fit
The amount of protein required by active individuals is greater than that of the rest of us 1. Adequately Refueling with enough protein Consuming carbohydrates after exercise is crucial to optimize your training, muscle growth, and rapid recovery. The American College of Sports Medicine suggests that protein needs can generally be met through diet alone, without the use of supplements 2. Meat, poultry, fish, eggs, dairy products, tofu, tempeh, grains and legumes all have protein 3. In spite of this, there are circumstances where a homemade protein shake may be beneficial
A protein shake can provide a necessary boost in your protein intake A speedy and convenient approach to meet your protein requirements Kathryn A. B ohling, MD , says, “People who may benefit from protein shakes include people who aren’t getting enough protein in their diet because of dietary restrictions, those who are trying to lose weight, or anyone trying to build muscle. Those seeking a protein-based meal can also benefit from consuming protein shakes Consumes high in protein for breakfast or as snacks while on the move
When selecting a protein shake, consider the amount of protein, where it is obtained, the ingredients, and whether or not they are worth buying. Our team tested and compared premade, bottled protein shakes and powders to identify the most suitable ones for your specific protein requirements
Editor’s Note
Our team of registered dietitians evaluates every supplement we recommend based on our own observations Dietary supplement methodology Afterward, we have a registered dietitian on our team Expert Review Board Validates the scientific validity of every article
To ensure that the supplement is appropriate for your needs and to determine the appropriate dosage, consult a doctor before adding it to your routine
Our Top Picks
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Best Overall
OWY NV egan Protein Shake
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Free from major allergens
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Comprises of high levels of omega-3 fatty acids, potassium, calcium, and 30% Iron content
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Can’t access enough carbs for energy before or after exercising
Owyn Plant-Based Protein Shake Packs Protein intake from pea and pumpkin seeds is 20 grams In addition to each meal consumed A minimum of 30% of the Daily Value of iron And 5 grams of fiber The nine basic amino acids, which are essential for protein synthesis, are present in it, including the branched-chain amino acid that aids in muscle repair
Owyn is enriched with flax oil, omega-3 fats, and a combination of greens to provide essential nutrients like iron, calcium, potassium, which could benefit athletes 4.
It is pleasing to know that Owyn takes part in such events Independent verification To keep from the top eight allergens – such as dairy, gluten, soy, peanuts, tree nuts and eggs – they are. With a range of flavors, including dark chocolate, coffee, and strawberry banana, you can easily choose from the convenient drink options
Owyn is sweetened with monk fruit, please take note A sweetener that is sugar-free and low in calories , so the shake only contains 10 grams of carbohydrates. If you are using this shake to recover from exercise, it is recommended to consume a carbohydrate-rich meal like banana to replenish your energy reserves
Key specs: Form: Liquid | Protein Per Serving : 20 g | Protein Source: Can you provide the protein from peas or pumpkin seeds? Carbohydrates Per Serving : 10 g | Fiber Per Serving: 7 g | Sweetener: Organic sugars such as monk fruit extract and cane sugar are both available
Best for Athletes
Momentous Whey Protein Chocolate
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Both the NSF and Informed Sport have been Certified for sports
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BCAAs and other amino acids in whey isolate form are essential for muscle repair and production
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The whey is obtained from cows that receive grass-fed milk
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Can’t access enough carbs for energy before or after exercising
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The powder form is formed by converting solid matter into gas
When your stomach is upset after taking protein shakes and powders Momentous Essential Protein Is a viable option. Momentous Essential Protein contains 20 grams of protein Whey isolate, containing BCAAs and an ideal amino acid blend, is sold with each scoop Aid in muscle regeneration and ossification Whey isolates are whey proteins that have been specifically engineered to decrease fat, lactose, and cholesterol levels. The leaves ‘primary source of protein leads to its synthesis Easier to ingest for some
It should be noted that this powder, like most protein powders, is low in carbohydrates and fat, which are crucial for post-workout recovery. Hence, we suggest adding Momentus to a smoothie with other ingredients like yogurt, fruit, and nut or seed butter for optimum workout-related benefits
With its products being certified by NSF and Informed-Sport, we can rely on Momentous as a trustworthy brand. The certifications ensure that the powder is free from any contaminants or banned substances and contains the amount of protein specified on the label. The product is available in chocolate and vanilla flavors and can be added to water or smoothies
Key specs: Form: Powder | Protein Per Serving : 20 g | Protein Source: Whey isolate | Carbohydrates Per Serving : 3 g | Fat Per Serving: 1.5 g | Sweetener: Stevia
Best Vegan
Evolve Protein shakes are formulated with plant-based ingredients
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Comprises of 20% Zinc, Calcium, and Iron, with a 15% DV of B12
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Diabetes patients can benefit from a blood sugar stabilizer supplement
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Can’t access enough carbs for energy before or after exercising
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GI upset may occur if the body does not consume sufficient fiber before exercising
For those seeking a vegan protein shake, this is the one Evolve Plant-Based Protein Shakes Contain 20 grams of protein In the form of pea protein isolate. Pea protein is a complete protein, just like whey and casein, it contains all the essential amino acids (the ones we need to get from diet) as well as the branched-chain amino acid necessary after an exercise 5.
Besides the superior quality Plant-based We are fond of the protein Evolve contains It can be challenging for vegans to obtain the necessary vitamins The shakes provide 15% of the Daily Value for vitamin B12 and zinc, as well as 25% of ironically
Evolve shakes contain 15 grams of carbohydrates, 10 of which are soluble corn fiber fiber There are many health benefits associated with fiber , though this is a high amount of fiber for a protein shake and may cause digestive discomfort for some, particularly before exercising. The limited availability of carbohydrates in Evolve shakes is due to the fact that fiber cannot be used as an energy source. They are best paired with food sources of carbs (e. G, one piece of fruit). Keep in mind that Evolve may contain soy, which is a significant allergen
Key specs: Form: Liquid | Protein Per Serving : 20 g | Protein Source: Pea protein isolate | Carbohydrates Per Serving : 15 g | Fat Per Serving: 2 g | Sweetener: Stevia, cane sugar
Best Yogurt-Based
AC hobani Vanilla Shake with Mixed Berry is a good choice
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Contains probiotics and antioxidants
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Comprises of carbohydrates derived from mixed fruit and dairy products
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Comprises of a 25% calcium content in the Daily schedule
AC hobani Complete Mixed Berry Vanilla Shake Provides a fantastic carry-on experience, with additional features 20 grams of protein Cultured, low-fat milk yields 16 grams of carbohydrates and another 16 from a blend of berries puréed. As a convenient snack, this is what we enjoy the most. To make this breakfast more substantial, include some nuts as a source of healthy fats. The effectiveness of this snack may vary depending on the duration and intensity of your workout
It is available in four flavors: Mixed Berry Vanilla, Cookies & Cream, Strawberry Cream and Vanilla with similar nutritional values. Added lactase is present in all the yogurt varieties, which means that individuals with dairy allergies can consume it without any added sugars or fats
Key specs: Form: Liquid | Protein Per Serving : 20 g | Protein Source: Cultured low-fat milk (yogurt) | Carbohydrates Per Serving : 16 g | Fat Per Serving: 2.5 g | Sweetener: Monk fruit, stevia
Best High Calcium
Orgain Grass Fed Clean Protein Shake is an effective Shake
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Comprises of 45% of the Daily Value of calcium and smaller quantities of iron and potassium
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Energy is obtained from carbohydrates derived from agave and dairy
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Not recommended for individuals with lactose intolerance or allergy
Getting adequate calcium is crucial for maintaining bone strength and muscle endurance, especially as an active person Orgain Nutritional Shakes Contain 45% of the Daily Value of calcium , so you can be sure you’re getting a good dose
Orgain Nutritional Shakes are a favorite among our customers for their health benefits 20 grams of protein A serving of 11 grams of carbohydrates makes them a beneficial carbohydrate source for optimal performance before and after exercising. Nonetheless, the quantity of carbohydrates is probably not sufficient for optimal post-workout recovery, so it might be better to consume foods that contain carbohydrates
The protein in Orgain Nutritional Shakes is obtained from milk protein concentrate, making them unsuitable for those with lactose intolerance or allergies to milk. However, they also make a vegan version with pea protein and chia seeds
Key specs: Form: Liquid | Protein Per Serving : 20 g | Protein Source: Milk protein concentrate | Carbohydrates Per Serving : 11 g | Fat Per Serving: 2 g | Sweetener: Agave, monk fruit, stevia
Best Coconut Base
Aloha Plant-Based Vanilla Protein Drink
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The Daily iron apport is 40%
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USD AO rganic and Fair Trade Certified certifications
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Those who are allergic to tree nuts should avoid this product
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Can’t access enough carbs for energy before or after exercising
Many protein shakes are made with water, so if you’re looking for a more creamier option, go for the meat alternative Aloha Produces a protein shake with coconut. This shake contains 18-20 grams of protein Pea protein and brown rice protein are available (depending on the type of bottle) in different forms. It contains 9 to 11 grams of carbohydrates, with 3 grams being derived from dietary fiber, which limits the amount of carbohydrate your body can use for energy. Therefore, it is advisable to combine this shake with a carbohydrate-containing meal
Three variations of Aloha shakes are available Flavors The Sea Salt is composed of vanilla, Coconut, and Chocolate. The vegan shakes are made without any genetic material, gluten, soy, or artificial ingredients and are organic
Key specs: Form: Liquid | Protein Per Serving : 20 g | Protein Source: Combining brown rice and pea protein | Carbohydrates Per Serving : 11 g | Fat Per Serving: 5 g | Sweetener: Monk fruit, coconut sugar
Best Organic
Kate Farms Organic Vanilla Nutrition Shake
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Higher carbohydrate content to replenish stored energy after a workout
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Includes a phytonutrient blend from organic produce and is supplemented with vitamins and minerals
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Vegan and Certified by the USDA
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Slightly less protein-packed than other
Kate Farms Organic Nutrition Shakes Is USD AO rganic and has 38 grams of carbohydrates? 16 grams of protein Per serving. Due to their higher carbohydrate content, these shakes can be a good option for consumption Adequate supplementation for strenuous physical activities If you are unable to consume any food, this shake may be more filling by containing 12 grams of sunflower, coconut, and flaxseed oil fat, which is beneficial for those who lack time
Pea protein is a vegan source of protein, and Kate Farms supplements it with 5 grams of dietary fiber from inulin. The shakes are enriched with phytonutrients and organic ingredients such as green tea, turmeric, kale, cinnamon, and other fruits and vegetables. Their diet is rich in vitamins and minerals, with 35% of the Daily Value of vitamin D, 30% of Daily Value of iron, and 90% of daytime vitamin B12.
Key specs: Form: Liquid | Protein Per Serving: 16 g | Protein Source: Pea protein | Carbohydrates Per Serving: 38 g | Fat Per Serving: 12 g | Sweetener: The combination of agave and brown rice in syrup
Are Protein Shakes Beneficial?
It is recommended to use food as a means of meeting your requirements Protein needs When it is feasible, protein shakes may be beneficial in certain situations
We discourage the use of protein shakes as they may not provide additional nutrients like fiber, carbohydrates, and specific vitamins and minerals. It should be noted that exercise will increase your requirement for carbohydrates. Make certain that your shake contains enough carbohydrates, or opt for a carbohydrate source like grains, fruits, dairy, and starchy vegetables
Protein shakes are beneficial for the following groups::
- People who are active but have limited time:: Being physically active results in increased protein consumption (approximately 1 g per day). The daily allowance for weight is between 2-2 grams per kilogram. Insufficient protein intake can affect bone metabolism and athletic performance, causing irregular periods. Nevertheless, it should be noted that exceeding this protein intake does not result in greater muscle growth. It is recommended to consume protein in moderation throughout the day instead of consuming it all at once 6. 7. 8. If you are unable to consume food during your exercise routine, protein shakes may be a viable option to meet your protein requirements
- People with dietary restrictions:: If you are unable to meet your daily protein requirements due to dietary restrictions, adding a shake can help increase your protein intake while also providing more whole foods
- Older adults: With age, we tend to lose muscle and experience a decrease in appetite. Proper protein intake can help combat this muscle loss, especially during resistance training. Protein shakes may be advantageous for those who are unable to consume sufficient protein through their diet 9. 10.
Who are the potential users of Protein shakes?
While protein shakes can be beneficial in certain contexts, some individuals may not require them.
- People who maintain a healthy diet:: Provided you are not restricted to a specific diet and regularly consume protein, you can probably meet your protein requirements solely from your diet
- Those with kidney disease: If you have kidney disease, it may be necessary to monitor your protein consumption. Consult your doctor about your protein requirements to determine if a protein shake would be suitable 11.
- Individuals who have concerns about dairy allergies or sensitivities:: Milk or milk-derived proteins are present in certain protein shakes. For individuals with dairy allergies or lactose intolerance, a protein shake made from plants may be beneficial.
- Individuals afflicted with urea cycle disorder:: Consuming too much protein can lead to dangerously high levels of ammonia, especially in individuals with urea cycle disorder, a rare genetic condition 12.
How We Select Supplements
Our team is committed to being clear about the reasons for suggesting certain supplements; you can read more about our approach Dietary supplement methodology here
We endorse supplements that are supported by evidence and grounded in scientific research. The quality of our products is determined by the attributes they are associated with
It’s worth mentioning that the FDA Does not examine the safety and effectiveness of dietary supplements for marketing purposes. Our team of experts has devised a comprehensive, scientifically valid methodology for selecting supplements
What are the ingredients for a Protein Shake?
Independent Verification
The supplements are independently verified and sent to a lab for testing to ensure they contain the purported contents and are free from high-risk contaminants. Nevertheless, it’s essential to recall::
- The absence of independent verification means that the supplement is not effective or safe for everyone, and it does not guarantee its interaction with other supplements or drugs
- There are differences in the nature of independent verification. Labs are often paid by supplement companies for certificates after minimal testing.
- Independent certifications that we trust are:: ConsumerLab. Com , NSF, and US P. M any companies opt not to have their products tested by any of the three organizations due to the high cost and difficulty of obtaining these certifications.
- At times, the products tested by these three companies are pricier to offset the cost of certification
- A supplement not being tested by any of the three companies does not necessarily have to be a bad product. We suggest researching the manufacturer’s reputation and contacting their testing lab to determine whether it is safe to consume the supplement
Lead, cadmium, arsenic, or mercury are among the toxic substances found in protein shakes and powders. The protein content on supplements may not be as high as indicated on the label. It is recommended to use protein shakes that have been independently tested, particularly if you are a competitive athlete
Form
Most protein shakes are sold as either pre-mixed liquids or powders that can be mixed with a liquid of your choice. Ready-made drinks are commonly made by combining liquids, such as milk or plant-based milk, with a protein and carbohydrate source respectively. Among the most popular sources of protein are milk-based products like whey or casein, and vegan options like pea or hemp
Protein shakes and protein powders commonly contain proteins such as::
- Whey: Whey protein The protein found in Shakespeare is derived from milk and contains all the amino acids necessary for protein synthesis. The nutrient is rich in branched-chain amino acids, which are frequently exhausted after exercise and are crucial for maintaining muscle tissue. Whey protein is typically metabolized and rapidly absorbed 13.
- Casein: Another protein that is derived from milk is called casein. The nutrient is rich in all the crucial amino acids and has a high concentration of glutamine, which is the most essential amino acid for muscles. However, less protein is absorbed and used than in the form of whey protein concentrates 13.
- Soy: Soy protein Is an excellent pick for individuals who follow a vegan or vegetarian diet. Although it is lower in methionine, soy protein contains all the essential amino acids, which is generally considered normal for most people. Studies indicate that the use of soy protein in conjunction with resistance training leads to comparable gains in lean muscle compared to whey protein 14.
- Pea: Pea protein is equally beneficial for vegans and vegetarians. This substance is composed of all the fundamental amino acids and has a significant amount of branched-chain amino acid content. Pea protein has been found to have a similar impact to whey protein in terms of muscle growth, according to research 5.
By incorporating all protein sources into your protein intake, muscle growth can be achieved through consistent resistance training. Other than the ones mentioned above, rice and hemp protein are also highly recommended sources. You must carefully choose the form that best fits your needs and preferences
AN ote on Carbohydrates
The popularity of low-carbohydrate diets has led to the expansion of protein shake companies. As a result, we struggled to come up with protein shake alternatives that provide the necessary amount of carbohydrates for those who require them
It is worth noting that incorporating carbs into a shake can make it more effective and well-balanced for recovery from moderate to high-intensity physical activity or to compensate for missing meals or snacks Autumn Rauchwerk, MS, RDN, RYT It’s logical to stick with protein shakes that have minimal sugar content, but sugar is typically the only source of carbohydrates. When deciding on a protein shake for breakfast or snack, it may be more beneficial to opt for one with less sugar than calorie-dense alternatives
Many commercially available shakes contain sugars with a low calorie count and negligible amounts of carbs. Fiber is the predominant type of carbohydrate found in them. According to Rauchwerk, fiber has numerous health benefits, but it cannot be used as a source of energy for the body. “In general, individuals do not require protein shakes and tend to consume food instead, but if they need a proteinshake without sugar, it’s recommended to mix it with ice.” Carbohydrate-containing food , like a piece of fruit. ”
It is important to remember that non-fiber carbohydrates (including sugar!) are the body’s preferred fuel source during exercise. If you don’t replenish these carbohydrates before and after exercise, the resulting depleted carbohydrate stores can make it difficult to recover and exercise with strength and vitality
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended Daily Value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking
Some protein shakes and powders may contain additional ingredients, such as vitamins, minerals, and herbs. If you are taking any vitamin or mineral supplements, be aware that you are not consuming harmful levels. Protein shakes also come in many flavors and may contain added sugars, artificial sweeteners, or additives.
Whey protein may reduce the absorption of drugs such as Albenza, Fosamex, and certain antibiotics. If you are using any of these medications, consult your healthcare provider before using whey-based Shakes 15.
Protein supplements may cause stomach upset, such as gas or bloating, in some people. If you are lactose intolerant or allergic to milk proteins, you may want to opt for a plant-based protein shake. If you have kidney disease, you should consult with your healthcare provider before using protein Shakes
Protein Shake Dosage
According to the Academy of Nutrition and Dietetics, adults should consume around 0.8 grams of protein per kilogram of body weight daily, or 0.36 grams (g) per pound (lb). However, if you are engaging in strength or endurance exercise, the recommended protein intake increases to 1.2 to 2 grams per kilogram of body weight (0.5-0.9 g/lb), depending on gender, activity, intensity, and carbohydrate and calorie intake. The American College of Sports Medicine emphasizes that you must consume enough calories overall to maintain your body weight for optimal protein use and performance 2.
Higher intakes may be necessary during periods of intense training or when you first begin an exercise regimen. The essential amino acids, in particular leucine, are necessary to initiate the process of building new muscle 2.
Note that serving sizes of protein drinks vary widely, from one cup to over two cups for drinks, and can contain anywhere from 10 grams of protein per serving up to over 90 grams for powders. Consider the amount of protein appropriate for your needs when choosing a supplement
How Much Is Too Much?
Protein shakes are typically well tolerated, but they may cause gastrointestinal upset such as gas, bloating, diarrhea, or constipation in some individuals. Consuming excess protein (over 2 grams per kilogram of body weight) for long periods of time may increase your risk of digestive, kidney, and blood vessel-related issues 16. Consuming protein beyond your needs will not help you build more muscle
Frequently Asked Questions
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How many protein shakes should I have in a day?
According to the Academy of Nutrition and Dietetics, adults should consume around 0.8 grams of protein per kilogram of body weight daily (0.36 g/lb). We advise having whole-food meals in addition to protein shakes to ensure you are getting adequate protein and are not missing out on other important nutrients
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Do protein shakes help you lose weight?
Weight loss happens when you consume fewer calories than your body utilizes for energy. Protein shakes do not themselves help you lose weight, but eating enough protein, some of which can come from protein shakes, can help you feel full and satisfied. This may help you eat in a way that better supports your body, which may or may not lead to weight loss. We recommend focusing on eating in a way that makes you feel good and maintains your energy levels rather than focusing on the number on the scale. We do not advise replacing meals with protein shakes regularly as you may miss out on other key nutrients
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What time of day should I drink a protein shake?
You can drink a protein shake at any time of day to help meet your protein needs. You might consider using one before or after a strength training session, but consuming adequate protein throughout the day is more important than precise timing 6.
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How do I make my own protein shake?
To make your own protein shake, combine a protein powder with a liquid of choice. You can turn it into a smoothie by adding in ingredients such as fruits, vegetables, and healthy fats. You can also try Mixing in creatine powder To boost muscle growth
Try this homemade chocolate berry protein shake: 1 scoop of chocolate Vega protein powder ,1 cup non-dairy milk, ¼ cup frozen blueberries, ¼ cup frozen raspberries, 1 cup fresh spinach, 1 Tbsp almond butter, 1 small banana, 1 cup ice
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Do protein shakes help you build muscle?
Protein shakes can help you build muscle when paired with resistance exercise—pairing them with a creatine supplement can also Improve muscle growth and recovery Protein, however, can also be obtained through whole food sources. Consuming protein drinks without exercise will not result in increases in muscle
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Can a protein shake replace a meal?
Grabbing a protein shake if you don’t have time for a full meal can be helpful when you’re in a pinch. However, they likely will not provide enough calories to replace a full meal. We do not recommend using protein shakes to replace meals regularly since these shakes are often lower in other necessary nutrients such as carbohydrates, healthy fats, fiber, vitamins, and minerals. If you want protein shakes, we recommend using them as a supplement to your diet rather than an ongoing meal replacement
Why Trust Verywell Fit
Tamar Kane, MS, RD , is a Verywell Fit writer, Registered Dietitian, and marathon runner. Tamar has her master’s degree in nutrition and exercise physiology from Teachers College at Columbia University and specializes in working with plant-based athletes in need of quick protein sources. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and well-being
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Babault N, Paizis C, Deley G, et al Pea proteins oral supplementation promotes muscle thickness gains during resistance training: A double-blind, randomized, placebo-controlled clinical trial vs. Whey protein JI nt Soc Sports Nutr 2015; 12 (3). Doi: 10.1186/s12970-014-0064-5
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Schoenfeld BJ, Aragon AA, Krieger JW The effect of protein timing on muscle strength and hypertrophy: A meta-analysis JI nt Soc Sports Nutr 2013; 10 (53). Doi: 10.1186/1550-2783-10-53
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Karlund A, Gomez-Gallego C, Turpeinen AM, Palo-oja OM, El-Nezami H, Kolehmainen M Protein supplements and their relation with nutrition, microbiota composition and health: Is more protein always better for sportspeople? Nutrients 2019; 11 (4): 829.
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By Tamar Kane, MS, RD Tamar is a former combat fitness instructor in the Israel Defense Forces. Tamar is a registered dietitian-nutritionist with a master’s in nutrition and exercise physiology. Tamar is the founder of Tamar Kane Nutrition, a nutrition practice that supports athletes