Are protein shakes healthy?
By Liz Blike, RD
Dec 23, 2019
Updated Nov 17, 2023
5 min read
If you’ve ever dabbled in the health world, you’ve heard about protein shakes. They’re intended to help speed your recovery time after a workout, build muscle, and even lose weight. With so many health promises, you might find yourself loading those big jugs of protein powder into your cart at the grocery or health foods store. Have you ever stopped to wonder if those giant jugs of protein powder are actually healthy for you?
Protein shakes are made from powered protein. This protein usually comes from eggs or milk, but it can also come from plants such as soybeans or rice. Ingredients such as vitamins and minerals, artificial flavoring, thickeners, and added sugar. In most cases, you’ll get 10-20 grams of protein in a scoop. You can make protein power into a shake with just a bit of water or milk, or you can add it to your favorite smoothie.
Not everyone needs the extra protein that a protein shake can add to your diet. But protein shakes can help if you are not getting enough protein in your diet. You might benefit from drinking protein shakes if:
From building muscle to losing weight, protein shakes can potentially benefit your body. But what about side effects? You might experience the following if you drink protein shakes.
Your protein needs are going to change throughout your life. Similarly, your protein needs will look different than your neighbor or friend’s protein needs. Protein needs vary depending on your activity and if your trying to build muscle. The following are guidelines for daily protein intake. It is always best to check in with your doctor or nutritionist if you have questions about how much protein you need per day. Recommended dietary intake for protein per day:
You get protein from foods such as eggs, yogurt, meat, and even some plants. If you choose to supplement with protein powder, it’s essential to remember that you don’t need that much protein powder to make up your daily needs.