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

Protein powders are a dietary supplement. In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

When Are Protein Shakes Good for You?

Protein shakes are a way of incorporating more protein into your diet. Protein shakes are generally unnecessary if you follow a well-balanced diet full of whole foods. However, protein shakes can be essential to getting more protein and calories for certain people. 

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?

As mentioned, 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, which is isolated from milk. People with allergies or sensitivities to dairy should not use whey-based protein powders. Other 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 protein’s source.

The Academy of Nutrition and Dietetics recommends consuming 0.35 grams of protein for every pound you weigh (0.8 grams of protein per kilogram). For a 150-pound person, this equals at least 52.5 grams of protein per day.

More active individuals (e.g., professional athletes) or those recovering from severe illness need higher amounts of protein to build, repair, and maintain muscle mass. Consuming 0.5 to 0.8 grams of protein for every pound of body weight (1.2 to 1.7 g per kilogram) is recommended. For a 150-pound person, this equals 75 to 120 grams of protein per day.

Should You Drink Protein Shakes Every Day?

Drinking a protein shake daily will depend on your 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 avoid everyday use if possible. 

If you want to drink a protein shake when working out, it helps to do so within 30 minutes to a few hours after working out to repair your muscles, refuel your body, and avoid stomach upset during physical activity.

Alternatives to Protein Shakes

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

To boost your protein intake, try adding one source of protein per meal, or consider including more plant-based foods, such as nuts, seeds, and legumes.

If you want to use protein shakes as a meal replacement or 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 derived from animal or plant sources. The FDA does not regulate protein powders as rigorously as prescription medications because they are considered to be supplements. Therefore, they 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 needing protein shakes. However, for people with dietary or other eating restrictions, protein shakes can be a helpful way to add more protein and calories to their diet.