Are Protein Shakes Actually Good for You?
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Whether you prefer to lift weights, run for miles, or play a casual game of pick-up basketball, you might not think twice about downing a protein shake after a hard workout. After all, they pack a hefty dose of that muscle-building macro. So that automatically makes them a healthy choice…right?
Unfortunately, the question “Are protein shakes good for you?” can’t really be answered with a straightforward “yes” or “no.” Everyone is different—and so is every variety of protein shake—so we can’t say for sure that any one is or isn’t good for you specifically. Ultimately, it depends on a bunch of different factors, including your nutrition and fitness goals, the ingredients in the shake, and how your system reacts to them.
That said, it’s still possible to draw some broad conclusions about the overall health benefits of protein shakes (and their potential drawbacks). To get the lowdown, SELF reached out to a few sports dietitians to examine the issue. Read on to find out how it all shakes out.
So what are the nutritional benefits of protein shakes?
Obviously, these drinks are a convenient way to take in a lot of their namesake nutrient: protein. In fact, one shake should really contain at least 20 grams of protein, Jessica Isaacs, RD, CSSD, a sports dietitian who specializes in performance nutrition for elite athletes, tells SELF. “Any less than that, then I wouldn’t really qualify it as a protein shake,” she says. Yes, protein helps build muscle mass (and allows the tissue to repair from the tiny tears caused by exercise), but it’s also involved in a bunch of other integral processes, like forming blood cells and supporting immune health. Shakes that are whey protein-based, soy protein-based, or pea protein-based “are going to be the best sources,” Isaacs says.
What’s more, shakes may be the most practical vehicle for this depending on your circumstances and protein needs. For one, they may be easier to get down after a hard workout than food sources, since intense exercise is known to sap your appetite. Besides, they don’t require you to cook or sit down for a meal—you can just grab and go. This makes them super convenient for busy days or when you “just don’t have the appetite for a big piece of chicken,” Isaacs says. Plus, thanks to their liquid content, they’ll help rehydrate you by replacing the fluids you lost during exercise.
But when it comes to macros besides protein like carbohydrates and healthy fats, packaged protein shakes tend to be…lacking. (Or even “very deficient,” Amy Stephens, MS, RDN, a registered dietitian and certified specialist in sports nutrition, tells SELF.) Depending on the type and brand, it could even amount to nothing more than “a bunch of liquid protein,” Jason Machowsky, MS, RD, a sports dietitian and registered clinical exercise physiologist, tells SELF. If that’s the case—and you’re not eating a snack along with it—you’d probably be missing out on the carbs you need to help jumpstart recovery. Ideally, you should be taking in about a 3:1 ratio of carbs to protein, says Machowsky. (For a way around this problem, try making a homemade shake instead of picking up a bottle at your local grocery store, since you can add your own fruit, veggies, oats, or other carb sources.)
Similarly, most types of protein shakes lack important micronutrients that occur naturally in whole foods—yes, even if they’re a complete protein source, or one that contains all nine essential amino acids. For example, meat contains not only protein, but also iron, zinc, and vitamin B12. So by opting for a shake over, say, a chicken breast, “you’re losing out on all those other nutrients that you might be getting,” Stephens says. And even if a shake is fortified with certain vitamins and minerals, it’s likely still not going to be as nutritious because it doesn’t contain the full array that real food sources do. Combine that with the fact that some nutrients in shake form aren’t absorbed as well as when they’re whole, and it’s easy to see why a drink isn’t always going to cut it.
Can drinking protein shakes have any side effects?
It’s possible that some protein shakes could lead to some not-so-pleasant GI issues. If you notice that your stomach tends to hurt after you down your habitual post-workout drink, you might want to take a closer read of the nutrition label. While, again, everyone is different, some of the ingredients commonly found in protein supplements like shakes can cause stomach upset in a subset of sippers—think symptoms like “abdominal distension, gassiness, and bloating,” Machowsky says.
Of these triggers, the most obvious is probably lactose, a sugar found in milk and other dairy products that doesn’t sit well with certain people, like those who are lactose-intolerant. If that’s an issue for you, your best bet is to avoid dairy shakes like casein- and whey protein-based ones, according to Isaacs. Instead, choose a plant-based protein option, like hemp protein, soy protein, or pea protein. (Keep in mind that some dairy shakes, like the Core Power ones, are lactose-free, so those shouldn’t pose a problem.) On top of that, additives such as caffeine, certain fillers and thickeners (like guar gum), and artificial sweeteners (like sugar alcohols) can also be hard on your gut. Shakes marketed as lower in calories or carbs “are probably more likely to have those,” Isaacs says.
So is it okay to drink protein shakes if you really like them?
Basically, to sum up: Packaged shakes are obviously a stellar source of protein, but they tend to skimp on other nutrients. Plus, they can contain ingredients that could disagree with your stomach.
Whether this makes them “good” or “bad” for you, though, is subjective: It probably depends on your own definition of those terms and your own experience. If you enjoy the taste of the shakes, feel like they’re helping you get enough protein and meet your fitness goals, and can’t quite stomach the idea of a bowl of lentils or a piece of steak after a tough run or strength training session, drink up! (Just don’t overdo it). But if your body doesn’t react as well to the store-bought stuff, maybe step away from the bottle and explore alternatives that’ll deliver a more well-rounded array of macros, vitamins, and minerals. Blending up real food to craft your own shakes at home is quick, easy—and a reliable way to tailor them to your own needs and preferences. And, of course, there’s always high-protein snacks like pumpkin seeds and peanut butter toast.
But even if you absolutely adore protein shakes, it’s important to make sure whole foods still remain the core of your diet, according to Machowsky: No matter how focused you are on boosting your daily protein intake, you definitely don’t want to be relying on these shakes all the time or treating them as a habitual meal replacement. Sure, if a protein shake is the only thing you can stomach after a tough workout, sip away, but it generally shouldn’t come at the expense of an actual meal. “Eating food and digesting it is really what supports your body the best,” Stephens says. Plus, the act of eating may actually promote digestive health. “You want your gut to be doing the work to process foods,” rather than passively absorbing liquids, Stephens says. So by all means, go ham on that shake, but remember that it shouldn’t force more robust fare to the wayside.
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Originally Appeared on Self
