Are protein shakes right for you? What’s in them, and what should you look for if you’re trying to choose one?
Almost everyone can get enough protein from foods. Healthy adults should get about 45 to 56 grams of protein a day.
If you exercise regularly, you may need more calories and protein — from any source.
Protein shakes are used mainly by athletes who need nourishment right after their workouts, says Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN).
Protein shakes can range in their protein content, but all contain some carbohydrates and maybe a little fat. They come a variety flavors in powder form or in ready-to-drink packages, such as cans or foil packs.
Choosing a Protein Shake
Read the label.
Protein shakes vary in protein content. “If you’re a body builder, you’re going to shift to the drinks that have a bit more protein," Antonio says.
If you’re an endurance athlete, like a marathoner, you may favor drinks with more carbs, Antonio says. But the most important thing is simply to drink something after your workout.
If your goal is to lose body fat, change to a protein shake that’s high in protein, has fewer carbohydrates, and only a little bit of fat. Chocolate milk is an excellent post-workout recovery drink.
What are the Different Types of Protein in Protein Shakes?
Protein shakes use different types of protein in varying amounts. They may include:
The source of the protein and how it’s purified during manufacturing may affect how well your body can use it.
Although it’s best to get protein through your diet, supplementing it with a combination of whey and casein is a good choice, as long as you tolerate dairy well, because both come from milk.
Soy protein is another option. It’s a plant-based protein. It’s as effective as most animal sources of protein, Antonio says. Soy is also rich in nutrients.
- Jose Antonio, PhD, FACSM, FNSCA, CSCS, chief executive officer and co-founder, International Society of Sports Nutrition.
- Campbell, B. Journal of the International Society of Sports Nutrition, Sept. 26, 2007.
- Iowa State University Extension: “Supplements."
- Kreider, R. Journal of the International Society of Sports Nutrition, Nov. 12, 2007.
- President’s Council on Physical Fitness and Sports Research Digest: “Nutrition and Physical Activity: Fueling the Active Individual."
- Kalman, D. Journal of the International Society of Sports Nutrition, July 23, 2007.